Just Released!!

Today we are releasing two new programs, one for non-members and one for current members.

Non-Members:

"Silver Membership" - for a limited time we have decided to offer a new, more affordable, membership option to fit everyone's budget and still get great results. Our "Silver Membership" includes:

- Unlimited access to the facility

- Weekly fitness program posted in the gym

- Orientation session

- Weekly education "Tip of the Week" program

ALL FOR ONLY $49 per month!! However, this membership is limited to the first 20 people who sign up. Call 724-698-7897 to get started or for more details.

Members:

"Holiday Jumpstart" - Did you know that the Average American gains 15 pounds between Halloween and Christmas? Don't let that happen to you! Get a jumpstart on the "official" eating season with our Holiday Jumpstart Weight Loss Program. Holiday Jumpstart will start October 11th run for six weeks, which ends right before Thanksgiving. We will have a kickoff seminar Thursday, October 14th at 7 p.m.

Includes:

- 2 additional fitness coaching sessions

- fitness program design

- scienticifically design weight loss fitness and nutrition program

- 1 PFC Bio-Whey Protein Powder

FOR ONYL $99!! Call 724-698-7897 today to register. All participants must be registered and paid by October 7th.

www.defined-fitness.com

3 Exercises For Flat Abs

www.defined-fitness.com

Get started today with our 30-Day Trial Membership for only $89. Your trial membership includes: Complete fitness evaluation, fitness program design, 8 sessions with a fitness coach, unlimited access to our "Metabolic Express" classes, and unlimited access to the facility. Call today 724-698-7897

Run to Lose Weight?

So as you were getting dressed to go out this weekend you went to put on a pair of jeans that you hadn’t worn in awhile only to find out that they didn’t fit like they used to. “I guess its time to start exercising,” you say to yourself with a sigh and decide that on Monday you will start running. But, what if running actually made you fatter?

According to a 2006 research studies findings (published in the Int. J. Obes.) found that men and women who ran the same weekly mileage, regardless of amount, actually gained weight each year.

Probably not the outcome you are hoping for? But, that is just one study!

Ok, fair enough.

Another study from the same journal found that the addition of 4 hours of aerobic training per week had no effect on weight loss.

Still skeptical?

The researchers of a 1999 study found that 3 aerobic sessions per week of 50 minutes only resulted in 1 pound more of fat lost than dieting alone. That’s a lot of work for only 1 pound.

So how do you lose fat?

The researchers of the above 1999 study found that resistance training resulted in 35% more fat loss than dieting and aerobic training.

In 1994 researchers Tremblay et al. found that a 15 week interval training program resulted in 9x more fat loss than a 20 week aerobic training program, despite the fact that the aerobic group burned twice the number of calories as the interval group.

As it turns out there is a hierarchy of fat loss. At the top is resistance training and interval training and all the way at the bottom in aerobic training. So if your goal is to lose fat and trim and tone your body, focus on resistance training and intervals training.

Josh

www.defined-fitness.com

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Call 724-698-7897 today to get started on a 30-Day Trial membership for only $89. This will give you access to 8 fitness coaching sessions, the facility, and our Metabolic Express Workout Classes - interval training at its best.

Kettlebell Cardio Training

A new study came out recently that had subjects undergo a kettlebell snatch workout. Researchers determined the subjects maximum repetitions of kettlebell snatches in one minute, and then perform 1/4 of that for 15 seconds on and 15 seconds off, repeated for 20 minutes, alternating hands each set. (For example if you can do 20 reps in one minute then you would do 5 in 15 seconds.)

The research found that the subjects burned 20.2 calories per minute and reached heart rates of 93% max. Thats 404 calories burned in 20 minutes. Try doing that on the treadmill.

This just goes to show that kettlebell training and interval training based programs take less time and are more effective for cardio training and burning calories than walking or jogging, while placing less stress on the joints.

Josh

Call 724-698-7897 today to get started on a 30-Day Trial membership for only $89. This will give you access to 8 fitness coaching sessions, the facility, and our Metabolic Express Workout Classes - interval training at its best.

www.defined-fitness.com

Hot For The Holidays

Hi everyone,

The official "eating season" has begun...summer is over, kids are back to school and football has started. Maybe you have found yourself watching more sports, ordering more pizza, eating more chips and drinking more alcohol...or maybe not. But as October approaches with Halloween and then Thanksgiving and of course the holiday season these next few months could be considered the official eating season.

Did you know that the average American gains 15 pounds between Halloween and Christmas?

Come up with a game plan now to be hot for the holidays! This is why committing yourself to a challenge this next 8 weeks is a great idea! Our Hot For The Holidays Weight Gain Prevention Challenge has kicked off and officially begins on Thursday the 23rd.

It isn't too late to sign up, but you only have until the 16th to get registered and paid because after the 16th the doors will officially be closed and you will have missed this great opportunity.

You'll get access to:

- 2 Group Workout Sessions per week for Hot For the Holidays members only.

- A customized 8 week fitness program.

- 1 PFC Bio-Whey Protein Powder

- Nordic Naturals Fish Oil

- Nordic Natural Multi-Vitamin

AND unlimited access to the facility and all Group Fitness "Metabolic Express" Workout Classes. All for only $225

per person.

Don't miss out and kick off this eating season with a winning start! But, hurry there is only 5 days left to register. Call 724-698-7897 for more information and to register.

Have a Great Weekend,

Josh

www.defined-fitness.com