Happy Thanksgiving!

Just wanted to say Happy Thanksgiving to everyone! Hope you all have a great day!

And just wanted to remind you all of our hours for this weekend.

Friday 9 a.m. - 3 p.m.
Saturday 9 a.m. - 12 p.m.

Live Fit,

Josh

Looking Beyond Your Biceps

You must train more than just the muscles you can see in the mirror. While everyone likes to have nice arms (biceps/triceps), a defined chest and abs, focusing only on these areas will not do much to help you build the physique you desire. 

You see when you focus on specific muscles you tend to favor isolation exercises, such as bicep curls, chest flies, delt raises, and ab crunches. These exercises are not very efficient for the results most people are looking for. The average person needs to lose some body fat and build some muscle. In order to achieve this you need to focus on the whole body and use multi-joint exercises, such as squats, rows, lunges, push-ups, deadlifts, and pull-ups. These types of exercises will burn more fat, build larger amounts of defining muscle to give you that sculpted look you desire.

So while the isolation exercises may work well for bodybuilders who have hours to spend in the gym each day. They are not the answer for your goals of achieving a slimmer more defined body.

Thanksgiving Holiday Hours

Thursday, November 27th - Closed

Friday, November 28th - 9 a.m. - 3 p.m.

Saturday, November 29th, - 9 a.m. - 12 p.m.

Live Fit,

Josh

Some More Info. To Help You

Well Thanksgiving is almost here and the Holiday Season is just about upon us. Along with all the busyness and craziness this time of the year brings. So hear are just two quick links to check out.

The first is a nutritional article "Reduce Feelings of Hunger by Working with Your Body" - click here.

The second is a site that contains all the nutritional information for many restaurants. (Thanks to Linda Senko who showed this to me.) - click here.

Hope you enjoy and find both of these useful.

Live Fit,

Josh

Is Your Drink Making You Fat?

Friday I came across an article titled The 20 Unhealthiest Drinks in America. I'm sure you all know that many drinks out there contain large amounts of calories, but I couldn't believe how many calories were in some of these that people drink only a daily basis. In some a single drink would make up for a whole days worth of healthy eating.

Here are a few:

Glaceau Vitamin Water (20 oz.)

130 calories 

33 grams sugar

Lipton Iced Brisk Lemon Iced Tea (20 oz.)

325 calories

81 grams sugar

Caribou Coffee Large Chai Tea Latte

420 calories

47 grams sugar

Baskin-Robbins Pomegranate Banana Fruit Blast Smoothie (32 oz.) (Sounds Healthy huh?)

1,020 calories

232 grams of sugar

Those are just a few you can find the rest as well as the #1 Worst Drink In America at: http://health.msn.com/print.aspx?cp-documentid=100219935&page=0 

Live Fit,

Josh

P.S. I have also just completed my first book The Burn Fat, Build Muscle Principles. I have been working on it on and off for the past year and a half. Copies can be purchased for $20.00.

Weight vs. Range of Motion

Which comes first? Range of Motion should always be focused on before weight.

While it may be very tempting to want to add more weight to the bar (esp. for guys) it is not always in your best interest. If you are unable to perform the movement through its entire range of motion with a lesser weight or bodyweight, you do not need to add more weight. You need to continue to focus on getting the movement and teaching your body the movement.

By increasing weight before you can handle your current weight will result in increased strength with an even more degree of decrease in the movement pattern. You may be able to get away with this for a while but eventually it will lead to an injury.

High Strength + Low Movement Skills = Injury

Our goal is to get you to develop full range of motion and control of the movement before adding weight to the movement. Even if this means a temporary decrease in strength. Overtime you will develop greater strength than if you had just continued to lift through a limited range of motion.

High Strength + High Movement Skills = A Strong, Healthy, Functional Individual

In order to achieve this, weight must only be increased as long as the weight, range of motion, and control of the movement can be controlled. If these three parameters cannot be maintained then weight needs decreased to a weight that will allow for all three.

Live Fit, 

Josh

But It's Only 100 Calories

100 Calorie Packs have become one of the hottest snack food trends. You can get everything from cheeto's and oreo's to yogurt in 100 calorie sizes now. Ideal for snacking? Not Really. Recently, a study was done that showed people who regularly eat the 100 calorie packs eat twice a much as people who buy the regular size.

Why? Because the people who buy the regular size snacks put some in a bowl and once the bowl is empty they are done. The people who buy the 100 calorie packs grab 2-3 packs and eat them all.

The food industry has done some sneaky marketing by promoting these 100 calorie snacks. Most people views these foods as healthier than there regular size portions. It's only 100 calories right, unlike the 180 calorie regular sizes? No, its 200-300 calories, unless you actually only eat one pack.

It has also been found that people will eat 100 calorie snacks more often than if they had bought the regular size. Again more total calories.

Just because it's a 100 calorie snack does not mean it's health. It's still JUNK and not part of a healthy diet.

Live Fit,

Josh

New Articles Up

Just wanted wanted to let you all know that I have just put two new articles up on the website. You can find them by visiting www.Defined-Fitness.com they are located under the article section located on the Home Page. 

Hope you enjoy!

Live Fit,

Josh

Artificial Fitness

The other night I turned the TV on while eating dinner and watched a couple minutes of the Biggest Loser (which I don't watch regularly). While watching, Jillian Michaels was yelling at her team about working out on machines, they apparently were to use free weights when they worked out on their own and instead choose to use machines. Anyhow, she called the machines an artificial workout that damages your joints and provides minimal results.

I liked the term "Artificial Workout", because this is basically what using a weight machine provides. I have been teaching this to my clients for years, but just lately it seems to be making its way into mainstream fitness.

When you use a machine you do not require the use of stabilizer muscles and are forced to move through unnatural movement patterns, both of which will result in injuries in the long run. 

Free weight, bodyweight, rubberband, and kettlebell exercises all allow your body to move in its natural patterns the way your body was designed. Using these types of exercises will also provide you with a better more productive workout.

Live Fit,

Josh