News & Info

  • Why Women Need to Weight Train

    AN "FYI" FOR ALL OF YOU BEAUTIFUL LADIES ~* Why Women Need to Weight Train *  (By John DeFendis)For many years, aerobic exercise was considered the optimal method for women attempting to lose weight. Using equipment such as stair climbers, treadmills, stationary bikes, etc. was thought to be the "ideal" way to lose weight.   Read More...

  • Group Fitness Inclement Weather Policy

    Group Fitness Inclement Weather Policy  

  • Gym Etiquette

    Thank you Mr.  DeFendis! Hall of Famer!  


    EXCITING NEWS!!!10 Star Fitness, affordable family fitness, caters to ALL people interested in health and fitness. ALL members must respect each other, the equipment, and clubs. 10 Star Fitness is devoted to the development of spirit, mind, and body primarily through health promoting activities for children and adults offered in a relaxing atmosphere through “Fitness with Service."The fitness industry is evolving and so are we!   Read More...

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Published Articles

  • You are the example for your children

    “The personality, habits and disciplines of a mother and father is the medium through which a child grows and takes form.” — John DeFendisAs parents, we often overlook the power that we have as an example for our children. Our behavior, habits and level of discipline is inspected and copied by our children everyday.I recognize this in my profession as a fitness expert by the actions of a parent who breaks a commitment to their diet or workout regimen.What kind of effect will this have on the chi...

  • Relieve the Pain of Fibromyalgia with Strength Training

    Dear Mr. DeFendis, I am a very tired, weak and fatigued middle aged woman who was just recently diagnosed Fibromyalgia and I don’t know what to do. Would exercise be beneficial for me or would it make the condition worse?What information can you give me on helping me cope with Fibromyalgia?Sincerely,Charlene T.Anderson, SCDear Charlene, If you have fibromyalgia, the idea of any type of exercise may make you want to cringe or dismiss the possibility. Although some exercise ma...

  • What would you do with a new cadillac and no payment?

    One Body, One Life, One Opportunity.Each day I speak to people who come to me in desperation because they are more than 100 pounds overweight. Often times they have high blood pressure, high cholesterol, diabetes and the potential for a heart attack or stroke. I am excited that they have finally taken the first step that will inevitably solve their problems and reverse a lot of their unhealthy conditions, while allowing us to take the weight off of them.

  • Cardio not the answer for fat loss

    Q I continue to hear about your “cut out the cardio” for fat loss philosophy and, quite frankly, I have heard people say that you are crazy. Can you give me your perspective? I wanted to give you a chance to respond to my inquiry, even though you probably won’t publish my letter publicly.

  • Fitness results come from increasing the intensity of each workout

    Dear Mr. DeFendis: I just started a workout program at a gym and I want to lose about 40 pounds and be toned up. I heard that, to make progress, I have to keep changing up the workout to confuse my body or “trick it” into getting in shape.Unfortunately, I don’t have a lot of knowledge, and I don’t know different workout routines.

  • Create a healthier, brighter future for your children

    Let’s face the facts: We are allowing our children food privileges that we never had growing up, while affording them more time to lay around playing video games and doing less exercise.The result of these decisions has caused a sharp increase in childhood obesity.When it comes to our children and healthy food choices, parents definitely need to take the lead and set a good example by eating healthier and working out.It is best to begin by educating ourselves about some of the worst culprits whe...

  • Daughter shows she cares by holding mom accountable

    Q: I am overweight and need to lose about 100 pounds and get in shape for my health. I have tried many programs but failed to lose weight every time.I heard about your Ultra Fit Weight Loss program and started with one of your personal trainers about a week ago and I am excited. Unfortunately, the other day my daughter called my trainer and told him that I purchased and ate some cookies at the mall.I was devastated when the trainer approached me about it because I gave him my commitment and now ...

  • Depression can affect physical fitness

    “Depression loses its power… when fresh vision pierces the darkness.”This Peter Sinclair quote says it all. Our feeling of depression becomes weakened when we decide to take control of our lives by setting new goals and going after them. Our drive to succeed will supersede the depressed feelings and allow us to get back up and live life to it’s fullest!Sure, life can be a struggle sometimes.

  • Is your body ready for the heat?

    “Laziness and inaction breeds doubt and fear in all of us. Action breeds CONFIDENCE, STRENGTH & COURAGE!”It’s Sunday, April 18th, spring is here, the weather is amazing and we are headed towards swimsuit season! Are you ready to show off that great body at Lake Hartwell? Are you comfortable wearing more revealing clothing? If not then, this is the time for you to set some Weight loss and Fitness goals and get in shape! Don’t be left ...

  • Obesity is an unhealthy, expensive, growing problem

    I am not going to beat around the bush or candy coat this today. I am going to shoot fast and shoot straight: Being overweight is unhealthy, it’s expensive and it’s a rapidly growing problem right here in our own state.A study by the National Health and Nutrition Examination Survey found that more than 65 percent of Americans are overweight or obese. As the figures rise, so do the associated health problems and accompanying medical costs, estimated to be at nearly $150 billion plus a...

  • Your Personal Trainer: Stop making excuses and start exercising

    Fitness should not be an option. We must make it a priority and not make excuses to avoid fitness. We need to take control of our health and destiny and start exercising immediately.

  • 10 guidelines for getting in shape and staying in shape

    1. Hire a trainer: Everyone has made attempts to achieve fitness goals and fallen short. Success in setting up and implementing a fitness- or weight-loss program has many facets.

  • The Best Supplement

    Mr. DeFendis,I am curious to know what your thoughts are on the large and complex choices of supplements that are on the market today for losing fat and getting fit. Do you personally use supplements?

  • Evaluating best programs for sustained weight loss

    Q: I have been overweight for a good part of my life, and I just went through a breakup with my fiance that has left me depressed. It’s kind of funny since he left me because he said I was depressed and that I wasn’t “fun to be around.”Well, that certainly didn’t fix the problem.After reading your column in the Independent Mail, I have decided that enough is enough and that I must lose the weight, so I can be happy and be more confident.My friends suggested that I j...

  • A great recipe to enjoy while losing weight

    Q I am trying to lose weight while lowering my cholesterol and I am working with a personal trainer at another gym. He told me that I could no longer have sausage patties with my 2 eggs in the morning for breakfast.Does your program allow Sausage patties and can I have them with my eggs in the morning? — Jack in AndersonA The key to a successful weight loss program is to give people better options for the foods they normally eat.Whole eggs are high in fat and you are best to replace them with eg...

  • Here comes the season for heart attacks

    According to health and wellness experts, more people die of heart attacks during the months of November through January than any other time of the year.Recent studies at various universities across the country report that 53 percent more heart attacks occur in the winter than summer. January was the leader with twice as many heart attacks per day than July, the safest month. And winter heart attacks tended to be more serious, with a 9 percent fatality rate.

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