Hope you all have a happy and safe New Year!
Defined Fitness
Thursday, December 31, 2009
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.
Tuesday, December 29, 2009
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
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.
Thursday, December 24, 2009
Merry Christmas!!
Hope everyone has a great Christmas!
Merry Christmas from all of us at Defined Fitness!
Wednesday, December 23, 2009
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
Monday, December 21, 2009
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
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
Thursday, December 17, 2009
On the 10th Day of Fitness...
50% off all Cooler Drinks!!
What Is A Workout
by: George AllanA 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
Wednesday, December 16, 2009
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
Tuesday, December 15, 2009
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!
Friday, December 11, 2009
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.
Thursday, December 10, 2009
Wednesday, December 9, 2009
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
Tuesday, December 8, 2009
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.
Thursday, December 3, 2009
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.
Tuesday, December 1, 2009
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
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