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.