Also, started this week will be be offering our new group class "Recovery & Regeneration" each Wednesday at 7 p.m. and Saturday at 10:30 am.
Tuesday, February 23, 2010
Nutrition Seminar Thursday at 7 p.m.
This Thursday at 7 p.m. we will be presenting the "6 Principles of Nutrition." This presentation will cover basic nutrition for weight loss and fitness and provide you the opportunity to ask questions. There is no fee to attend and guests are welcome. For more information call Defined Fitness at 724-698-7897. Hope to see you their!
Monday, February 22, 2010
Your Jeans As Your Scale
Have you recently started to exercise, but haven't seen the number on the scale move? Maybe your using the wrong scale. While reading fitness expert Rachel Cosgrove's new book, The Female Body Breakthrough, I came across a very interesting recommendation. Use your jeans as your weight loss gauge.
Simply get a pair of jeans that is 2 sizes too small. Now try to get into them and note how far you can get them up. Then every couple of weeks keep trying to fit into your jeans, again noting how far you can get them up. Each time you try them on you will notice that you fit into them a little bit more, but your weight on the scale may not have changed to much.
Once you fit into them now use these jeans to gauge your progress. If you continue to fit into them your are maintaining your progress, if they are too big you've lost weight, and if they are too tight, well you've gained some weight. You're jeans are now your scale!
So why do your jeans fit, but the number on the scale only goes down a little? It's because when you exercise you will gain muscle as you lose fat. However, one pound of muscle takes up roughly less than 1/4 the space as a pound of fat.
Live Fit,
Josh
Want to Fit Into Your Jeans Even Faster? Start today with our 30-Day Trial Membership for $39. Call 724-698-7897 to get started!
Thursday, February 18, 2010
New Fitness Class Offering
Picture your muscles as a shoelace, now picture a knot in that shoelace. What happens when you pull on the shoelace? The knot gets tighter, right. This is exactly what happens when you stretch a muscle with a knot in it. So you need to do something to untie the knot.
Foam Rolling is the solution to untying the knot. Foam Rolling has been nicknamed the "poor man's massage" because for $30 you have the ability to get the same benefits as a daily massage. Yes, a real massage from a massage therapist is better, but most people don't have the financial means to afford this person each day. So the foam roller is the next best thing.
Because of this need to untie knots in our body we will be offering a new class "Recovery & Regeneration". This class will focus on foam rolling the body, stretches to improve flexibility, and active mobility exercises to improve joint range of motion. Think yoga on steroids. We've designed this class to complement your other workouts and to help make your body more resistant to injury.
"Recovery & Regeneration" will be offered Wednesday nights at 7 p.m. and Saturday mornings at 10:30 a.m. and is included with your Defined Fitness Membership.
Preview "Recovery & Regeneration" tonight at 7 p.m. Hope to see you there!
Live Fit,
Josh
Tuesday, February 16, 2010
New Fitness Class
This Thursday at 7 p.m. we will be offering a preview to our new class "Recovery & Regeneration". This will a half hour class that will focus on foam rolling, stretching, and active mobility exercises. Hope to see you there!
Josh
www.defined-fitness.com
Friday, February 12, 2010
Weekend Workout
Just wanted to remind everyone that we will only be open from 9am-12 noon on Saturday, because Tammy, Zach, and myself will be attended a Perform Better conference in Columbus, OH this weekend. As a result there will be no Saturday morning class. However, we included a similar workout that you can do on you own.
Foam Roll
Dynamic Warm Up
A1) Plank 1 min.
A2) Squat Jumps 5 reps
A3) Push Up 10 reps
Rest 30 seconds and repeat 3x
B1) Split Squat - 10 rep each leg
B2) SL RDL - 10 reps each leg
B3) TRX Inverted Row - 10 reps
Rest 30 seconds and repeat 3x
Rope 2 x 30 seconds.
Hope you enjoy it and have a great weekend!
Josh
Tuesday, February 9, 2010
Changing Your Ab Workout
Over the past 10 years the fitness industry has made some drastic changes: semi-private and group personal training has replaced 1-on-1 personal training, weight machines have been replaced by kettle bells, TRX's, and free weights, cardio equipment and aerobics classes have been proved ineffective for fat loss, and body part split routines have been replaced by total body training.
Along with the above, the way we train our abs has changed too. In the 90's and early 2000's we had the ab classes and "6-Minute Ab Videos" that focused on endless crunches. However, we now know that crunches and sit-ups can actually cause damage to your low back. And you probably never came close to seeing a six pack, no matter how many hours you spent in ab class. The truth is you never saw your abs because you weren't training them right. Your abs are not designed to flex your core, although they can do that. They are actually designed to stabilize the spine.
So in order to train our abs optimally we need to do exercise the mimic what they are designed to do. These exercises include: Bird Dogs, Planks, anti-rotational exercises, and offset loaded exercises. By incorporating more of these types of exercises into your routine you will build stronger, more developed abs, and no longer be causing injury to your back. Add a good nutritional plan to the mix and you will actually see that flat tight, six-pack stomach that has seemed impossible to achieve for so many years.
Live Fit,
Josh
Customer Appreciation Day
Thursday February 11th, we will be offering free protein shakes to all members. This months shake will be Strawberry Cheesecake!
Friday, February 5, 2010
February 2010 Seminar Schedule
2/18/10 - "The 6 Principles of Nutrition" - 7 p.m.
2/25/10 - "Recovery & Regeneration Strategies" - 7 p.m.
All seminars will be held at Defined Fitness and are open to members and the public. For more information please call 724-698-7897. See you there!
Tuesday, February 2, 2010
Too Old To Workout?
You're never too old to workout or start working out and reap the benefits of exercise. Check out this West Chester, Pennsylvania resident. He's 95 and looks great!
How about this 73 year old rock climbing teacher? Doesn't look anywhere near his age does he?
This just goes to show you that regular exercise will not only help keep you lean, fit and healthy, it will also help you look younger.
Live Fit,
Josh
Not making exercise a regular part of your lifestyle? Then what are you waiting for? Get started today with our 2010 "Biggest Winner" Weight Loss Challenge. The winner will take home $250. Tomorrow is the last day to register. Call 724-698-7897 for more information and to register.
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