Happy New Year From Defined Fitness!!

If you haven't set your goals for the new year yet, do it soon. And to help hold you accountable we will be putting up our goal board on Monday will all of your goals for 2010 on it and each month we will track your progress towards achieving them. To have your goal posted please fill out a goal sheet, which can be picked up at the front desk, and then turn it in to a Defined Fitness staff member.

Hope you all have a happy and safe New Year!

Defined Fitness

www.defined-fitness.com

Set Your Goals For 2010

At this time every year most everyone makes a New Year's Resolution. While I'm not big on making New Year's Resolutions, because you will break it, I am very big on setting goals. At one of the NFBA workshops Tammy and I attended we saw the "Starbucks Questions". These are a series of questions designed to get you thinking about your goals, life, career, and what you want to achieve. It was recommended that once every 3-4 months you take a day and go to your local coffee shop (hence the name) with these questions and a notebook and just think about and write the answers to these questions. Keep in mind these are not necessarily fitness based but can be easily adjusted for your fitness goals as well. So here they are:

1. How much do I want to make?

2. What do I want from my life?

3. What kind of lifestyle do I want?

4. When am I going to retire?

5. Where do I see myself in 5 years?

6. How much do I need to retire?

7. How will I get there?

8. How do I want to spend my life?

9. What tools do I need to accomplish my plan? What do I need to learn?

10. What is my dream $$$ per year? Why?

11. What is my 3-month goal?

12. What is my 6-month goal?

13. What is my 12-month goal?

14. What is my 2 year goal?

15. What is my 5 year goal?

16. What is my exit strategy(how to do plan to retire, maintain body weight/fitness level, etc.)? When will this happen?

17. What do you want written on your tombstone?

18. What things do you want to do, see, have, experience? (Just think and write everything that comes to mind for 10-15 minutes.)

Live Fit,

Josh

www.defined-fitness.com

Is getting the body of your dreams one of your goals for 2010? Start today with our 30-Day Trial Membership for $39 and get started on the path to success. Call 724-698-7897 today for more details.

Merry Christmas!!

Hope everyone has a great Christmas!

Merry Christmas from all of us at Defined Fitness!

www.defined-fitness.com

Do You Want To Look Like Your Aerobics Instructor?

The average aerobics instructor has a body fat percentage of 22%-24%, with the majority of that chub on the butt and thighs? (By, the way if she doesn't look like this she is doing something else to get the body she has.) There is actually a new term beginning to be used in the fitness industry: "Aerobics Instructor Chunky Thigh Syndrome".

But, how can this be when she teaches 8-10 one hour classes a week? Well, the reason is because your body adapts to exercise (esp. aerobics). By doing the same thing over and over your body becomes very effecient and burns less and less calories (fat) each workout and becomes highly effecient at storing fat.

The only way to prevent this is to continually challenge your body each and every workout. The most effective way to do this is through resistance training. Resistance training takes on an interval style of training. The research has proven interval training to be 9x more effective for fat loss than aerobics. So if your goal is to lose fat, and look better in your clothes it's time to pick up some weights and leave the aerobics class behind.

So do you still want to take that Zumba class tonight or are you ready to change your body? Call us today at 724-698-7897 to start your 30-Day Trial Membership for $39 and begin to get the body you've always wanted!

Live Fit,

Josh

www.defined-fitness.com

Is Walking Enough?

It's almost the end of 2009 and as 2010 begins many people will be making New Year's Resolutions, probably the most common is too lose weight. If you ask any of these people how they plan on losing weight they will probably tell you that they are starting a certain diet and will start walking each day. Will they lose weight?

No, well maybe a few pounds, but those few pounds will be due to the diet. What has happened to our society that walking is now called exercise? Walking is a part of daily activity and living, not exercise. It's how we get from point A to point B. If you want to lose weight you need to challenge your body, that's the only way to change how it looks. Walking is not a challenge on your body and will never change it. (And no, power walking doesn't count either.)

Now don't get me wrong I'm all for taking a walk regularly, but don't do it for exercise, do it for relaxation.

Live Fit,

Josh

www.defined-fitness.com

If you are ready to challenge your body and finally change how it looks get started today with our 30-Day Trial Membership! Call 724-698-7897

On the 10th Day of Fitness...

50% off all Cooler Drinks!!

What Is A Workout

by: George Allan
A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner -- the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
A workout is a form of rebirth. When you finish a good workout, you don't simply feel better, YOU FEEL BETTER ABOUT YOURSELF.

Experience what a workout is with our 30-Day $39 Trial Membership. This trial membership gives you our top membership for 30 full days. During those 30 days you will receive an evaluation, 8 fitness coaches sessions, an individualized program design, unlimited access to the club, unlimited access to group personal training classes, and nutritional guidance. Call today to get started 724-698-7897 or visit our website at www.defined-fitness.com

On the 9th Day of Fitness...

On the 9th Day of Fitness....

Recovery/Mobility Seminar at 7 p.m. - free to all members and feel free to bring friends and family.

www.defined-fitness.com

New Wave of Weight Loss Gimmicks

Over the past month there seems to be a new wave a diet and weight loss gimmicks on the rise. Here are a few to watch out for and to not fall prey to.

1. Apatrim - very new and being marketed as the diet pill that works 100% of the time in clinical studies. Problems: 1) They have not disclosed how large of a group was study. The only way to achieve 100% success is to study a very small group. And by studying a very small group you can never determine all of the outcomes of a product. 2) They have not listed where the study was published. This leads me to believe that it wasn't real research that would be accepted by the medical and pharmaceutical industry. 3) They do not list the active ingredient. By not listing what is in it you have no idea what you are putting into your body and/or are buying.

2. Coffeeberry - first their was Noni juice, then Acai berry, now we have Coffeeberry, and who knows what we will have next year. This new exotic juice claims to have 5x times the antioxidants per serving as a serving of blueberries, which it may. But, to get this juice can be rather pricey. Also, the claims about the locals in South America who are in their 70s and 80s who eat many of these berries each day as they harvest coffee and have endless energy and stamina from supposedly eating these berries I think has more to do with them being active rather than sedentary like many Americans of the same age.

3. Skinny Coffee - and while Coffeeberry is being pushed it only makes sense to have a coffee product designed to help you lose weight. This "all-natural" (loosely used term) claims to have a thermogenic agent in it as well as "all-natural" calorie-free sweeteners and creamer they have been designed by a doctor. How exactly do you design something and keep it natural? Anyhow when I ask them what was in their product and what the thermogenic agent was they would not answer. Hmm. By the way, all coffee has a small thermogenic effect from the caffeine, but it's not enough to make a significant difference.

4. Big Lips, Skinny Hips Lip Gloss - really? (FYI: It contains Hoodia to suppress your appetite, don't waste your money.)

5. Fast Acting Trigosamine - not a weight loss product, but a new joint health product. However, it's produce by the same company and doctors as Apatrim (see above). They use the exact same pitch as with their weight loss product and the research was done the same. See above for why this product is no good.

These are just a few that I've seen in the past month and I'm sure as you read this many more will be hitting the shelves as we approach the new year. Always remember that no matter what a product claims there is no replacement for proper nutrition and exercise. And yes that does involve sweating.

Live Fit,

Josh

Come out to the club tomorrow night (12/16/09) at 7 p.m. for our Recovery/Mobility Seminar. This seminar is free to all members and nonmembers as part of our 12 Days of Fitness and will cover techniques to help your body feel and move better with less joint stiffness. Hope to see you there!

5th Day of Fitness!

On the 5th Day of Fitness...

"Making Nutrition Easy" audio CD Give-a-way!! - stop in today to pick up your copy.

www.Defined-Fitness.com

4th Day of Fitness!

On the 4th Day of Fitness...

Buy any protein bar, get 1 FREE!!

www.Defined-Fitness.com

Nutrition Seminar Tonight at 7 p.m.

As part of our 12 Days of Fitness we are offering a Nutrition Seminar tonight at 7 p.m. This seminar will cover all the basics of good nutrition to get you set of the path to achieving your goals. There is no fee to attend and feel free to bring your friends. Hope to see you there!

Live Fit,

Josh

www.defined-fitness.com

Quick Holiday Workout

As the holidays approach it tends to get harder and harder to find time to exercise. While you still need to make time to get to the gym a couple times a week, here is a quick fat burning workout you can do at home in about 10 minutes.

Plank 1 x 1 min.

A1) Bodyweight Squats x 12

A2) Push Ups x 12

A3) Squat Thrusts x 12

Rest 15-30 seconds and repeat 3-4 times.

Then finish up with:

B1) Leg Matrix - this consists of 24 squats, 24 lunges, 24 lunge jumps, and 24 squat jumps.

Give it a try. I guarantee it will be a hard 10 minutes!

Live Fit,

Josh

Make sure to come out for our Nutrition Seminar tomorrow night at 7 p.m. as part of our 12-Days of Fitness!! And feel free to bring a friend.

What Is A Workout?

by: George Allan

A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination. It is the badge of a winner -- the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is a form of rebirth. When you finish a good workout, you don't simply feel better, YOU FEEL BETTER ABOUT YOURSELF.

www.defined-fitness.com

12 Days Of Fitness!!

Our 12 Days of Fitness starts this Monday December 7th and will end Saturday December 19th. Make sure to stop by each day to receive the special offerings. See the schedule below:

Day 1 = Sign-Up Today and Receive a 1-Month Membership for a friend.

Day 2 = Bring a friend Group Workout 6 p.m.

Day 3 = Nutrition Seminar 7 p.m.

Day 4 = Buy 1 Bar, Get 1 Bar Free

Day 5 = "Making Nutrition Easy" CD-ROM Give-A-Way

Day 6 = Free Coffee

Day 7 = Sign-Up Today and Receive a 1-Month Membership for a friend.

Day 8 = Bring a friend Group Workout 6 p.m.

Day 9 = Recovery/Mobility Seminar 7 p.m.

Day 10 = 50% off all cooler drinks

Day 11 = "Making Fitness Easy" CD-ROM Give-A-Way

Day 12 = Free Coffee

Live Fit,

Josh

www.Defined-Fitness.com

Happy Thanksgiving!

Hope everyone has a Happy and safe Thanksgiving!!

Thanksgiving Nutrition Tips

Ok, I know everyone is going to eat too much this Thursday, but that's ok. I just wanted to give you a few quick tips on how to make the best of the big feast.

#1: Do some type of exercise in the morning. Whether it's a simple walk or quick metabolic workout just do something. By exercising in the morning you will rev up your metabolism for the rest of the day.

#2: Eat a little of everything. There is no reason to deprive yourself of pumpkin pie and/or sweet potato pie. One day of eating a little of these is not going to hurt you.

#3: Load up on vegetables and salad.

#4: Choose the whole cranberry type sauce over the canned cranberry sauce. As well as, sweet potatoes over instant mashed potatoes.

#5: Eat your meal and then stop. It is very easy to keep picking all day after you've eaten, but doing so will just add more unneeded calories.

So what if you absolutely blow it? If this ends up being the case, it's not the end of the world. To off set everything you did take the next 2-3 days and eat zero carbs and only consume around 1400 calories per day. This should get your right back to where you were.

Live Fit,

Josh

www.Defined-Fitness.com

Customer Appreciation Night!!

Stop out tomorrow night and try a Pumpkin Pie Protein Shake.

Is All Protein The Same?

With all the different varieties and blends available, all of which claim to be superior to the others, it can be somewhat confusing which to choose. So is all protein the same? NO.

Proteins are rated on a scale of 0 to 100. The scale was based off of egg protein being 100 (egg protein by the way was the highest quality available) and compares all other types of protein to it.

Like I said, egg protein was used as the standard with the highest score. However, since then whey protein has been found and it scores anywhere between 110-120. By using this scale we are able to determine that whey protein is the best source of protein for our bodies to absorb.

I know you're asking, "What about soy, rice, hemp, goat, and etc, protein?" Well they all score significantly below 100. Sorry, dispite what the claims on the container or the sales rep say they all fall short when compared to whey.

Live Fit,

Josh
www.defined-fitness.com

Customer Appreciation Night!!
Wednesday November 25th, 2009 we will be having another customer appreciation night. Come out and try a Pumpkin Pie Protein Shake after your workout, made with whey protein of course.

Get started today with YOUR 30-Day Trial Membership - click here or call 724-698-7897 and experience what we are all about!

Quick Nutrition Tip

"If it can sit on your shelf for years, it probably will sit on your hips and belly that long too."

- Dan John, from "Never Let Go"

Just something to think about the next time you go to grab something to eat that's in a box.

Live Fit,

Josh

www.Defined-Fitness.com

P.S. There are less than two weeks left in our "Sell Your Friends For Cash Give-A-Way" for your chance to win $750 cash. And who couldn't use some extra money right before the holidays?

Bonus Offer Ends Tonight

If you haven't picked up your copy of the "Female Body Breakthrough" make sure you do by the end of tonight. After tonight some of the bonuses being offered will be removed.

Click here to pick up your copy.

By the way this book has already reached #1 on Amazon.com in few categories.

The Female Body Breakthrough Released

The Female Body Breakthrough

The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want

By Rachel Cosgrove

Southern California gym owner, fitness guru and now author, Rachel Cosgrove is on a mission… a one woman campaign to debunk the common weight loss myths that have prevented women of all ages from achieving the truly fit, lean and sculpted bodies of their dreams. Her new book The Female Body Breakthrough offers easy to follow advice on how to get past these myths and achieve your fitness goals.

The Female Body Breakthrough focuses specifically on the belief that hours spent pounding on the treadmill and sweating through tortuous aerobic classes will not lead to weight loss and a perfectly toned booty. According to Cosgrove, weights, not the little pink 2-pounders, and serious weight training, complete with grunts and sweat, are the only way that women can make significant changes to their physique and make the breakthrough to acquire a beautiful, fit body like Jennifer Lopez and Jessica Biel. With her book she is getting women to think differently about exercise, food and their bodies.

**** SPECIAL BONUS

Buy The Female Body Breakthrough by going to www.orderthefemalebodybreakthroughtoday.com on November 12^th and collect your FREE GIFTS! You will get a poster with The Fit Female Credo mailed to you along with Video Coaching with Rachel Cosgrove to get you started on your journey and after buying the book on the 12^th Rachel will share her #1 Secret to get you started along with 5 Fitness, Nutrition and Mindset related E-books to give you even more support on your journey.

IMPORTANT- The FREE GIFTS are only available if you buy the book from Amazon on November 12^th.

This Is Not Good News

Yesterday as I was leafing through our local newspaper I came across an article discussing obesity and the effect it has had on military recruitment. According to the statistics 75% of Americans between the ages of 17-24 are too unfit and uneducated, or both, to pass their physical readiness exam. Which consists of 42 push ups in 2 minutes, 52 sit ups in two minutes, and running 2 miles in 15 minutes and 58 seconds, for men. This is not freak fitness stuff. Anyone in the prime of their life should be able to complete this with ease. But, we can't anymore.

These are kids in the prime of their lives and they are too unfit. What's is going to happen to these same individuals in 10, 20, 30 years from now? We are already at a point were there are more people in our country classified as obese (~33%) than there are as overweight (~32%). Fast forward 20 years and who knows how high that number is going to be.

Our lifestyles are way to sedentary. We play video games for entertainment, or watch TV. Take the elevator to get to the second floor, instead of the stairs. Drive around the Walmart parking lot for 10 minutes looking for a parking spot by the door. We aren't allowed to lift anything over 50 pounds for fear we may hurt ourselves and sue.

Add to that the fact that we have trained ourselves and our kids to stop as soon as something gets uncomfortable or we get an ache for fear we may get hurt. When in reality you are setting yourself up for a lifetime of aches and pains and being very uncomfortable because of being so overweight.

Then we have the abundance of processed foods that we feed to ourselves and our kids that provides them with nothing but empty calories and chemicals. But, at the same time we are worried that we should only be eating organic produce and meats for fear of chemicals and hormones. It's the processed sh*t that's killing us.

I know this is somewhat of a rant, but when are we going to realize that we need to exercise, we need to eat healthier, we need to get uncomfortable and challenge our bodies in order to live a long and healthy life.

Live Fit,

Josh

www.defined-fitness.com

Beer Is Healthy After All!

Click the link to find out why?

http://www.youtube.com/watch?v=tUjnf229a3g

Easy Bake Fitness

Everyone makes fitness and weight loss seem harder than it is. There are the TV infomercials shouting the latest scientific breakthrough and that if you don't have their gadget you won't have abs. Then you have the tabloids with their extreme celebrity diets. And of course, I can't forget to mention the Biggest Loser, which shows extremely overweight people working out for 8+ hours a day to lose weight. While the show may inspire some to get off the couch, which by the way they are sitting on while they watch the show, it makes many more feel like Big Losers because they can't dedicated that same amount of time to fitness and weight loss. What they don't realize is that fitness and weight loss is as simple as following a recipe.

As my mentor Alwyn Cosgrove has said, "Most people can bake cookies if they have a recipe in front of them. So all you need is a recipe for fitness and then follow each step." Of course you need to follow the right recipe for your goal.

So what is this simple recipe?

1. Nutrition - this is the most important ingredient.

2. Strength Training - research has shown that strength training 3-4 days per week for 30-40 minutes is the most effective way to lose body fat and change your body.

3. Interval Training - the research has also shown that interval training results in 9 times more fat loss than steady-state cardio.

4. Post-Workout Protein Shake - if there is one thing you could do to get better results it is to drink a protein shake immediately post-workout.

5. Consistency & Patience - this is the baking part of the recipe. You don't just mix the cookie batter and have cookies you must patiently wait while heat is consistently applied. Fitness and weight loss are the same it takes time to see results and you have to be consistent.

Christmas Angels

I know it's early, but Christmas is less than 2 months away and we just received our Christmas Angels from the Crisis Shelter. Pick one up the next time you are in and bring it back with a gift for a child in need by December 7th.

Live Fit,

Josh

www.Defined-Fitness.com

It's Here!

This weekend is the start of a 2 month period where each American on average gains 10 pounds every year. It's no wonder really when you consider all the candy and goodies eaten over Halloween weekend and then the Thanksgiving and Christmas feasts where we gorge ourselves full to the point of feeling like a balloon in a Macy's parade. And let's not forget the Christmas parties and New Year's Eve booze. After all this how could you not gain at least 10 pounds?

This year we have a solution! Starting Thursday, November 4th at 7 p.m. we will be kicking off Skinny Santa's Holiday Weight Loss Program. This program is designed to help you lose weight and maintain all the progress you've made on your fitness journey. Unlike, past years were you've gained weight over the holidays and then started a fitness program in January to lose those pounds Skinny Santa will help you lose a few pounds by January 1st.

Skinny Santa will consist of 2 group workouts per week for Skinny Santa members only. Also, a nutrition program will be provided that will allow you to eat the foods you enjoy during the holidays, but also not interfere with your weight loss goals.

Members can join for $89 and Nonmembers can join for $129 by calling the club at 724-698-7897.

Skinny Santa

The Holiday season is almost here. Unfortunately, during this 2 month period the average American gains 10 pounds. So this year we are offering the Skinny Santa Fat Loss Program starting November 5th at 7 p.m. This program will consist of 2 group workouts per week and a nutrition plan designed around the holidays and your parties. The program will begin November 5th and end with a December 31st workout and champagne!

If interested or for more information call 724-698-7897 of stop in.

Flu Prevention

Tammy picked up an article today that discussed easy ways to prevent flu. And with the current H1N1 scare I thought that relay some of the tips would be helpful.

1. Frequently wash your hands with soap and warm water, and rub your hands together for 30 seconds before rinsing.

2. Keep your hands away from your face. Your hands touch many surfaces, all of which contain germs, so when you touch your face you make it very easy for those gems to enter your body.

3. Gargle twice a day with warm salt water.

4. Eat Vitamin C rich foods, such as oranges, to boost your immunity. It is also helpful to take a Vitamin C supplement each day.

5. Get your rest. If you are sleep deprived you are more susceptible too getting sick.

Hope that helps and all of you stay healthy!

Live Fit,

Josh

www.defined-fitness.com

Customer Appreciation/Open House Night!!!

Come out and meet us Thursday October 22nd from 6-8 p.m. for our Customer Appreciation and Open House. Appetizers and cocktails will be provided. Bring a friend and receive a FREE T-Shirt. See you then!

Open House/Member Appreciation Night

On Thursday October 22nd from 6-8 p.m. we will be having an Open House/Member Appreciation Night. So come out or stop by the club for some appetizers and cocktails. If you've never been here before stop out we are looking forward to meeting and talking with you.

All members who bring a friend will receive a FREE T-Shirt and if your friend decides to join you will receive 3 additional tickets in our "Sell Your Friends For Cash" raffle on December 1st.

Hope to see you all Thursday Night!!

Josh

Are Your Habits Holding You Back

This past weekend at the NFBA Business Workshop I had the opportunity to listen to a couple great business coaches in the fitness industry. One of them made the comment that many people fail because their expectations are greater than their habits.

Not only could this be said for business, but it could also be said for weight loss. Many people fail to lose weight because they expect to lose 10 pounds, but their habits do not support losing 10 pounds.

Now, I don't expect anyone to be perfect, that's impossible and trying to be perfect will actually set you up for failure. However, if you expect to lose 10 pounds this month, but choose to not workout 3-4 days per week, journal what you're eating, and/or give up certain foods (e.g. breads, pasta, alcohol) then you habits are not congruent to your expectations. Once you are willing to commit and make some changes in your daily habits then you are willing to achieve your goals.

Member Appreciation Night!!

Thursday October 22nd, we will be holding a member appreciation night from 6 pm - 8 pm. Come out to the club for appetizers and drinks! Bring a friend and receive a FREE T-Shirt and if your friend decides to join you will receive 3 additional tickets for our cash give-away on December 1st!

Live Fit,

Josh

www.defined-fitness.com

Workouts On The Road

Today Tammy and I are leaving for a 3-day business seminar in Chicago and I just wanted to get a quick post out to everyone and thought it would be appropriate to give you some tips on getting your workout in on the road.

Many hotels offer a fitness center, unfortunately the so-called fitness center is nothing more than a few treadmills and maybe (big maybe) universal weight machine. So how do you workout when traveling.

1. Take Some Light Equipment With You. I always try to take a band w/ door attachment and a small foam roller (both can be purchased from Perform Better - see link on our web page). These two pieces of equipment along with your body weight will give you everything you need to get a good workout.

2. Choose 4 and Repeat. Choose 4 exercises: one single leg exercise, one upper body pulling exercise, one core exercise, and one upper body pushing exercise. Perform each for 30 seconds with no rest until completing each exercise, then rest 30 seconds to one minute and repeat 3-4x

Example:

BW Lunge 30 seconds

Band Row 30 seconds

Plank 30 seconds

Push Ups w/ Mountain Climber 30 seconds

Rest 30 sec - 1 min and repeat 3-4x

Takes 15-20 minutes

3. Focus on Recovery. When traveling it is good to focus on helping your body recover, especially if you have been working out pretty hard. To help your body recover make sure to foam roll at least once a day. If you do the above workout spend 5 minutes afterwards on the foam roller.

So the next time you are on the road try the above workout and you will stay on track with you workouts and progress. It's not the best workout, but it beats doing nothing or waiting for some sweaty guy to get off of the single piece of equipment in the hotels fitness room.

Live Fit,

Josh

www.defined-fitness.com

P.S. Refer Your Friends For Cash - Refer your friends for a chance to win $750 cash. Winner will be announced on December 1st.

What Does Your Multi-Vitamin Do?

Like most Americans you probably take some sort of multi-vitamin each day, or you've at least been told you should. But, what do all of those vitamins in a multi-vitamin do for your body. The following is a short list of common vitamins and minerals found in multi-vitamins and their functions.

Vitamins

Vitamin A - maintenance of vision; skin; linings of the nose, mouth, digestive and urinary tracts; immune function

Vitamin D - development and maintenance of bones and teeth; promotion of calcium absorption

Vitamin E - protection and maintenance of cellular membranes

Vitamin K - production of factors essential for blood clotting and bone metabolism

Biotin - synthesis of fat, glycogen and amino acids

Folate - amino acid metabolism; synthesis of RNA and DNA; new cell synthesis

Niacin - conversion of carbohydrates, fats and protein into use able forms of energy

Panthothenic Acid - metabolism of fats, carbohydrates and proteins

Riboflavin - energy metabolism; maintenance of skin, mucous membranes and nervous system structures

Thiamin - conversion of carbohydrates into use able forms of energy; maintenance of appetite and nervous system function

Vitamin B6 - metabolism of amino acids and glycogen

Vitamin B12 - synthesis of blood cells; other metabolic reactions

Vitamin C - maintenance and repair of connective tissue, bones, teeth and cartilage; promotion of healing; aid in iron absorption

Minerals

Calcium - formation of bones, teeth; control of nerve impulses, muscle contractions and blood clotting

Fluoride - maintenance of tooth and bone structure

Iodine - essential part of thyroid hormones; regulation of body metabolism

Iron - component of hemoglobin, myoglobin and enzymes

Magnesium - transmission of nerve impulses; energy transfer; activation of enzymes

Phosphorus - bone growth and maintenance; energy transfer in cells

Potassium - nerve function and body water balance

Selenium - defense against oxidative stress; regulation of thyroid hormone action

Sodium - body water balance; acid-base balance; nerve function

Zinc - synthesis of proteins; RNA and DNA; wound healing; immune response; ability to taste

Live Fit,

Josh

www.Defined-Fitness.com

P.S.

1. REFER YOUR FRIENDS FOR CASH!!! - tell your friends and family to come in and get fit with you for the chance to win $750 Cash!!

2. Next week Tammy and I will be in Chicago for a seminar. Due to us being out of town we will be opening at 10 a.m. Wednesday(Oct. 7th), Thursday(Oct. 8th), and Friday(Oct. 9th). Sorry for any inconvenience.

How Many Pounds Do You Eat In A Day?

Do you know how many pounds of food you consume in a day? Probably not.

Well according to Dr. John Berardi the average American consumes the following each day:

2 pounds of meat, dairy, eggs

1.5 pounds of fruits and vegetables

0.5 pounds of grains

0.5 pounds of added sugars, fats, and oils

Equaling a total of 4.5 pounds per day, which is about 3,700 calories per day.

Bet you didn't think it was that much huh? Check out the rest of the article here.

Interested in learning more about nutrition? Then, register for our 8-Week Naked Nutrition course starting September 28th at 7 p.m. Call 724-698-7897 for details.

Live fit,

Josh

www.defined-fitness.com

P.S. We are giving away $750 to one lucky person. All you have to do if refer your friends and the person with the most referrals who join between September 21st and November 30th will win the $750 cash!

The Results Are In?

On Saturday 4 participants completed the 10-Day Fat Loss Fast Track each losing at least 5 pounds of body weight. Congratulations to them all! It wasn't easy and they all worked very hard to earn their results.

Here are the average results:

Percent body fat decreased 2.27%

Pounds body fat decreased 7.25#

Pounds body weight decreased 6.95#

Inches lost averaged 5 1/8 "

Announcements

1. Defined Fitness Metabolic Circuit - many of you have said that the times of our classes don't always fit your schedule. So we have put together a class based workout that you can come in and do on your own anytime. The workout is on the marker boards in the back. If you need any help or shown how to do it just ask.

2. Naked Nutrition - begins Monday September 28th at 7 p.m. This course will teach you how to develop a nutrition plan for your goals and needs. If interested call 724-698-7897. Currently there are 10 spots remaining.

Live Fit,

Josh

www.Defined-Fitness.com

How Injury Prone Are Runners?

Running is safe right? Lifting weights is less safe right? You might be surprised.

Ok, I'm sure you all know I'm a little biased in that I don't care much for running, but let's look at the facts about running and injuries.

Am J Sports Med. 1978;6(2):40-50.

A questionnaire of 451 10k participants showed 47% had suffered an injury in the past 2 years that was contributed to running more miles per day, more days per week, faster pace, and more races per year.

Am J Sports Med. 1987;15(2):168-71.

This study followed 60 runners over the course of a year finding that 39 of the 60 participants suffered injuries. Even more interesting was that the 39 who suffered injuries suffered multiple injuries over the year. This study also looked at injury rates and injuries among sprinters, middle distance runners, and marathoners. The highest rate of injuries was among the middle distance group, who suffered hip and back problems as the most common injury. By the way this group is very similar to the average fitness runner who uses running to get into shape.

So why is does running have such a high incidence of injury? Well let's look at how many repetitive stresses are placed on the joints in one mile of running. If you run with a 3 foot stride each step, that means you will cover six feet every time each leg hits the ground, this equals 880 impacts on the joints of the body in a mile. That's a lot of repetitive stress on the body. Now most people who run don't just run a mile though, they do 5 or 6 right? So now that 880 is 5,280 impacts in a single run. Times that by 3 days a week (being conservative) and it's 15,840 impacts a week on the same joints in the same motion. Couple that with excess body weight and you have a recipe for disaster.

This why anyone who recommends running as an activity for those looking to lose weight/get in shape because it's safer than lifting weights and less stressful to the joints just doesn't understand what's going with the body in those two activities. For example, if a person is doing squats 3x per week for 3 sets of 10 that is only 90 repetitions per week compared to the 15,840 that running would have placed on the body.

Yes, weight lifting can be done inappropriately and result in injuries. But, when done correctly is a much safer option and places less stress on the joints.

Live Fit,

Josh

www.Defined-Fitness.com

P.S. Naked Nutrition starts September 28th, register now to reserve your spot.

One Year Today

It's been one year today since we opened and just wanted to say thanks to all of our members for their support. Thank You!

Anouncments:

1. TRX Suspension Training - just added 4 four TRX Suspension Trainers and will be designing a class workout that you will be able to come in and do on your own, which will include the TRX.

2. Habitat For Humanity - on Saturday September 12th, we will be helping Habitat For Humanity build a house and are asking any interested members to join us. Lunch will be provided. See the front desk for more information if interested.

3. Naked Nutrition Course - starting September 28th at 7 p.m., we will be beginning our 8-Week Naked Nutrition Course. This course is designed to teach you the basics of nutrition as well as help you design a nutrition program suited for you and your goals. Each participant will be provided with a handbook and a workbook. Cost is $99 for members and $149 for nonmembers. If interested call us at 724-698-7897 and reserve your spot by September 21st.

Hope you all have a great day!

Live Fit,

Josh

www.Defined-Fitness.com

My Personal Opinion on TIME Magazine

A couple weeks ago TIME magazine published an article titled "Why Exercise Won't Make You Thin" (click here to view). The basic point this article was attempting to make was that exercise will not help you lose weight.

Here are a few things the author left out do to either ignorance or to just cause a stir and sell a few more copies. (If I had to guess it was probably the latter.)

1. The article starts out with the authors typical week of exercise. Which is the 30 minutes on a stair mill on Tuesday, personal trainer on Wednesday, Thursday is a yoga type class, and Friday a 5.5 mile run. No wonder he doesn't see any results all this guys does is cardio with the exception of his personal training on Wednesday. Cardio never has been and never will be effective for weight loss. His yoga class is intended for balance and flexibility, again not weight loss. And we don't know what he does on Monday, but if I had to guess it's probably cardio. So after one paragraph his article should be over. He's using the WRONG tool for the job! If he wants weight loss he needs resistance training and diet. But, he continues to go on for 5 more pages.

2. The article states that a survey which ran from 1980, when only 47% of respondents said they engaged in regular exercise, to 2000, when the figure had grown to 57%, but more people are overweight and obese now than they were 20 years ago when less people exercised. Yes, more people are exercising now and yes more people are overweight and obese, but people are much less active now than 20 years ago. That's why more people are overweight. If they didn't live sedentary lives they would not be overweight.

3. The author stated that some women actually gained weight in one study. First it's only one study, he never once mentioned all of the volumes of research studies that have shown resistance training and diet is the most effective way to lose weight. Instead, he focused on this one study in which the women worked out with a personal trainer, but told not to change their diet. Diet is the most important part of any program, without it you are not going to see any weight loss.

4. It also states that after exercising people are more hungry and more likely to pig out because of this and because of feeling like the earned it since they worked out. Ummm, self-control! You cannot eat crap food and expect to see results. But, god forbid we make someone hold themselves accountable and practice a little self-control.

5. And then the author does a complete 180 and states that we just need to increase our daily activity to lose weight. Is increasing our daily activity not exercise? Kinda debunks his whole article huh? And yes, I agree with him we do need to increase are daily activity, but where are people going to do this? For most people the 3-4 hours they spend each week at the gym is their only activity all week. The other 164 hours of the week are spent sitting at a desk, in the car, and/or in front on the TV. Sad, but true. What's worse is that these same people are going to read TIME magazine and come across this article stating that exercise won't help them lose weight and quit working out. Now they have 0 hours of activity. Not good!

This was just my little rant, but things like this fire me up because it is straight out lying to the reader. And is just a another sleazy attempt by the media to sell more magazines.

Live Fit,

Josh

www.Defined-Fitness.com

Click here for a 7-Day Trial Membership and get started on an exercise program that will help you lose weight.

Tip of the Week

Drink A Protein Shake and Lose More Fat

Do you currently have a protein shake after your workout?

You should, research has shown that drinking a protein shake immediately after your workout will increase the amount of body fat you lose.

Here's the study:

Ann Nutr Metab. 2000

Two groups were compared over a 12 weeks period to see which group would lose the most fat.

Group 1 was a diet only group. Group 2 was a diet, strength training, and protein shake after exercise group.

Group 1 lost 5.5 pounds of body fat with no gains in muscle. Not Bad.

Group 2 lost 15.4 pounds of body fat and gain 8.8 pounds of fat. That's 10 pounds more than Group 1! And they gained muscle tissue which will increase their metabolism and promote future fat loss.

So do you still think you don't need a protein shake? The research states otherwise.

Live Fit,

Josh

www.Defined-Fitness.com

P.S. Only four days left to register for the 10-Day Fat Loss Fast Track. If you're up for the challenge of losing 5 pounds in 10 days this is for you! Register by calling 724-698-7897.

Have You Been Slacking Off?

Have you been slacking off? Missing workouts? Eating too much junk food? Or, have you been thinking about losing some weight, but keep putting it off?

If this is you, the Fat Loss Fast Track is for you!!

Get on track with our 10-Day Fat Loss Fast Track Program. This rapid weight loss program is designed to help you drop 5 pounds over a 10-Day period using the same techniques that both cover models use when getting ready for a photo shoot and athletes use to make weight prior to competition.

The program will consist of: 1) weight loss nutrition education, 2)nutrition guidelines for the 10-days, and 3) 10-days of workouts.

Their will be 6 group workouts with all of the participants along with 15-20 minutes of nutrition education at the end. Along with the 6 group workouts you will be responsible for doing 4 workouts on your own, which will be given to you.

The 10-Day Fat Loss Fast Track begins August 31, 2009 at 7 p.m. and is $49 for members and $99 for nonmembers.

Reserve your spot today by calling 724-698-7897, there are only 8 spots left.

Quick Update

Just wanted to let everyone know that on Saturday August 29th at 7 p.m. we will be having a going away party at Lanigan's for Courtney. This is her last weekend working for us. She is leaving for college at Cal U.

So feel free to join us on Saturday night to say good-bye to Courtney. And don't say anything to her about it, it's a surprise.

Josh

Tip of the Week

The Fat Loss Hierarchy

The Goal: Lose 10 Pounds of Body Fat in 4 Weeks

If this was your goal you'd start with some light walking, maybe 30 minutes each evening, and slowly increase that to a jog for 40-60 minutes and in 4 Weeks you'll be down 10 pounds, Right? WRONG!

Most likely you'll lose a pound or two and see very little difference in how your clothes fit. So what went wrong?

Well, first we need to understand the Fat Loss Hierarchy and that will explain why daily walking/jogging alone never works for fat loss.

Fat Loss Hierarchy

1. Nutrition - this is the most important part of any fat loss program. Without a proper nutrition program it is hard to see any fat loss from exercise.

2. See #1 - yeah it's that important

3. Activities that burn calories, maintain and promote muscle growth, and increase metabolism- these activities are strength training and should make up the majority of your exercise routine, or 3-4 hours of exercise each week.

4. Activities that burn calories and increase metabolism - this in where interval training comes in along other metabolic conditioning types of exercise. This type of exercise should be done for up to 2 hours per week and only be used after you've done 3-4 hours of strength training.

5. Activities that burn calories - walking, jogging, running, elliptical, etc. These activities should only been down after you've done 3-4 hours of strength training and another 2 hours of interval training. At this point this is all your body is able to do without breaking itself down.

As you can see cardio (walking/running) is fine to include in your fat loss program if you have more than 6 hours per week to dedicate to exercise, but lets be realistic in today's world no one has that much time, must of us only have about 3-4 hours each week.

So, with that in mind we need to focus on eating right and following a strength training program to get optimal fat loss results.

Ready to get on the Fat Loss Fast Track?

Register for our 10-Day Fat Loss Fast Track Program beginning August 31st at 7 p.m. by calling 724-698-7897. Members can join for $49 dollars, Non-members can join for $99.

Live Fit,

Josh

Tip of The Week

8 Proven Fat Loss Guidelines

Have you been trying to lose weight, but not seeing much success? Have you been thinking about losing 10 pounds and ready to start?

Then, incorporate the following 8 strategies that have been proven to fast track your fat loss progress.

#1: Increase Meal Frequency - this will help by providing a steady stream of energy coming into to your body, triggering your body to release fat rather than store it.

#2: Consistent Meal Frequency - eating at the same times each day will program your body to know when food will be coming in and prevent your body from switching to the fat storage starvation mode.

#3: Eat A BIG Breakfast - starting your day off with a large meal (around 600 calories) will jump start your metabolism for the day and keep it running high all day.

#4: Decrease Carbohydrates - eating carbohydrates triggers insulin release, which promotes fat storage. By eating a diet high in carbohydrates you allow insulin to be released all day that supports fat gain.

#5: Increase H2O - drink more what. Water is a key ingredient for fat loss to occur in your body. If you are in a dehydrated state it is IMPOSSIBLE for your body to lose fat.

#6: Interval Training - steady-state aerobic activity (e.g. walking, jogging, and aerobics classes) has been shown to be less effective than interval training when the goal is fat loss.

#7: Resistance Training - muscle tissue increases metabolism by requiring more energy to maintain than fat. Therefore, increase and maintain your muscle tissue and you will burn more calories all day long.

#8: Targeted Supplementation - post-workouts shakes will help t build fat burning muscle tissue. Fish oil has also been shown to accelerate fat loss when consumed in the right amounts.

Ready to get on the Fat Loss Fast Track? 

Register for our 10-Day Fat Loss Fast Track Program beginning August 31st at 7 p.m. by calling 724-698-7897. Members can join for $49 dollars, Non-members can join for $99. 

Live Fit,

Josh

Tip of the Week

Set Goals.

Goals are the road map for success. They provide you with a focus and defined outcome. But, they must be set properly. Here are six steps for goal setting from the book "Think & Grow Rich", which is a great book for anyone who is looking to be successful in anything.

Step 1: Fix in your mind the exact desired goal. It is not sufficient to say "I want to lose weight." Be definite in the amount.

Step 2: Determine exactly what your intend to give in return for the goal you desire. There is no such reality as "something for nothing."

Step 3: Establish a definite date when you intend to achieve your desired goal.

Step 4: Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.

Step 5: Write out a clear, concise statement of the goal you intend to achieve, name the date when it will be achieved, state what you will give in return for the goal, and describe clearly the plan through which you intend to achieve it.

Step 6: Read your written statement aloud, twice daily, once in the morning when you wake up and once just before you go to bed. As you read - see and feel and believe yourself as already having achieved your goal.

Take some time this week to think about what you want to achieve and then set a goal using the above steps. By not setting goals you are just wandering in the dark.

Live Fit,

Josh

Tip of the Week

Eating 6 small meals per day will help you lose more fat.

It was shown in a research study that a group eating 6 meals per day lost more fat than a group eating 2 meals per day - despite calories being the same. (Scand J Med Sci Sports. 1996 Oct;6(5):265-72)

Popular belief is that is if you just limit your calories you will lose weight. However, this is not true. If you consume 2,000 calories per day, but only eat 2 meals your body will go into a starvation mode and store all of those calories as fat on your body.

If you were to eat the same 2,000 calories, but spread them out over 6 meals, your body will realize that a steady stream of food is coming into the body and it does not need to store the calories as fat. As a result your body will begin to burn off more calories and overtime this will result in a decrease in your body fat stores.

Live Fit,

Josh

www.defined-fitness.com

P.S. Look for our 8-Week Naked Nutrition Course coming early this fall!!

Tip of the Week

It's OK if your knee goes over your toe when squatting.

Last week I had a college student from a local college come in to shadow me and we got to talking about squatting technique and form. And she ask, "But isn't it bad to allow the knees to come over the toes?"

This is what she was taught, it's what we all where taught, but it's not true.

We used to think that if your knee ever came over your toe you would put too much stress on the knee joint and injure your knee. But, we now know that this is not true. It is more a matter of keeping the foot flat. If the foot remains flat there is no stress on the knee joint, but if the heel comes off the ground then there becomes more stress on the knee. And even this is not bad for someone with healthy knees when they are learning to squat deep and have stiffness and range of motion issues.

Live Fit,

Josh

www.defined-fitness.com

Tip of the Week

If you currently take a fish oil supplement, good for you you are already reaping the benefits. If not, it's time to start!

The Benefits Include:

1. Deficiencies in EPA and DHA, the omega-3 fatty acids found in fish, have been found to be attributed to 40% of mortality from heart disease and 95% of depression can be linked the this deficiency.

2. Omega-3's have been shown to reduce inflammation associated with heart disease.

3. Omega-3's have been also shown to increase levels of serotonin and dopamine, both of which are feeling good hormones.

4. South Korean scientists have found that fish oil may also help prevent wrinkles. They found that skin treated with EPA and then exposed to light that there was a 75% drop in skin destroying proteins.

5. There has also be some research that has shown that fish oil can help to promote weight loss.

Ready to start taken a fish oil supplement?

We recommend Nordic Naturals Omega-3,6,9 Complete.

Live Fit,

Josh

www.defined-fitness.com

Quote of the Day

"What is the one thing you must do to become successful?"

Looking at this from a fitness perspective: What is the one thing you could do, that you're not doing, that will help you achieve your goal?

Is it:

Eating breakfast every morning?

Getting in 3 workouts per week?

Pushing a little hard each workout?

Limiting your alcohol consumption?

What is it for you? Let me know what the one thing is you could change and then change it!

Live Fit,

Josh

www.defined-fitness.com

P.S. Remember to pick up the Article of the Day at the front desk. Feel free to take as many as you please they are there for you.

Tip of the Week

Get your sleep.

Did you know? A research study by psychologist Dan Kripke found that, "mortality rates from nearly all causes of death were lowest among people who slept between seven and eight hours a night. For those sleeping less than four hours, mortality rates were two and a half times higher."

Gives you some incentive to go to bed a little earlier huh?

Live Fit,

Josh

Quote of the Day

"Focus on Success!"

Are you the type of person who lets a setback or hurdle stand in your way by continually complaining and focusing on the problem or are you the type of person who learns from the setbacks, sees hurdles as a challenge, and focuses on solutions rather than problems?

We all have setbacks and fail at things, but what separates the ones who achieve their goals and the ones who don't is what they focus on. The people who achieve their goals focus on their successes. The people who don't achieve their goals constantly complain, find excuses, see it as too hard or unfair, and blame others. They use words like "can't". "if", "maybe", "impossible", and "try". This creates a ton of negative energy and by focusing on these problems you continue to reinforce the problems in your head. It's the Law of Attraction.

On the other hand if you choose to focus on what you have been successful at, learn from your failures, take control or your actions by not making excuses and blaming others, and stop bitching you will set yourself on the path to achieving your goal by attracting success.

Live Fit,

Josh

www.defined-fitness.com

P.S. Be sure to pick up our article of the day at the front desk!

Quote of the Day

I wanted to share a video with you today, but the link wouldn't work. Sorry if any of you received the previous post that didn't work. Anyhow the video is called 212 Degrees, you can find it on YouTube, and it's point is that a little extra effort can make huge changes.

Think about how a far a little extra effort can go in your weight loss progress. Just pushing yourself a little harder each workout or increasing your weight only 1 or 2 pounds, skipping desert, eating in 90% compliance.

If you just did a little more each day how much do you think those little things will add up? A lot, you'd be surprised. However, this also works the other way to a little slide here and there will add up over time and in the end will compromise your results.

Live Fit,

Josh

www.defined-fitness.com