Monthly Archives: November 2012

Thanksgiving Day Exercise Tips

Thanksgiving Day Exercise Tips

Turkey Day has arrived and with that means lots and lots and lots of food. There is no doubt that we all will take in a few more calories than normal, but that doesn’t mean all that hard work you’ve been doing at the gym should stop. By performing a good workout session the day before, the day of, and the day after, you can help reduce the impacts the meal has on your overall health and fitness.
You’ve probably been planning and planning for this upcoming dinner and now you’ve been up at sunrise prepping the infamous turkey and side dishes, as well as playing host/hostess, but now you have a small window of free time…what should you do (besides wanting to rest), squeeze in a quick 20-30 minute workout, run, or walk. Time is of the essence on Thanksgiving so here is a few ideas you can do:

First off keep it simple…

Workout #1 Repeat Sequence X 3
10 Long Jumps: Do a long jump forward and then two small jumps backwards.

10 Push Ups: Kneeling or Regular

15 Sumo Squats: Wide stance with feet slightly turned out as you squat.

15 Burpees: Squat down, place hands on floor and jump out into a plank position. Then jump feet back towards your hands, then pop up into standing position with a jump up to finish it.

20 Bicycle Crunches: Lie on your back, bending your knees into your chest and hands behind head and crunch/twist your opposite elbow to your opposite knee while moving your legs as if you are pedaling a bike.

20 Mountain Climbers: Start off with regular, then opposite knee to elbow mtn. climbers, then mtn. climbers to the outside of the same elbow (change each round).

Sprints: Run fast and hard for 30 seconds then rest for 10, repeat X10

Workout #2
(Part 1-Rounds 5)
5 Push Ups
10 Sit Ups
15 Squats
(Part 2-Rounds 5)
10 Burpees
20 Bench/Box Jumps or Chair Step Ups
30 Push Ups
40 Squats
50 Lunges

If trying to cram in that workout session before dinner seems too difficult, then plan on going for a walk right after. It will help with digestion and burn off some of the calories you just ate. Be sure to invite everyone, and make it a family event or even plan to get outside and just play with the kids for a while.
Bottom line do what you can when you can and just get back on track ASAP and enjoy Thanksgiving Day and we’ll see you soon here at the gym.
Happy Thanksgiving!

How many calories did I just eat?!?!?

This is truly what we believe an average American consumes on Thanksgiving. Drinks, snacks, dinner, dessert, and leftovers were all factored into our traditional meal. We will be accepting guesses on the calorie count until Friday – closest guesses win a prize! Leave a comment, post on our facebook wall, or tell your trainer what you think the correct number is!

Drinks:
1 glass of wine
1 cup of coffee with cream and sugar

Snacks:
½ cup mixed raw vegetables
½ cup fresh fruit
3 cups salad with diet dressing
½ cup gelatin with fruit

Meal:
6 ounces cured ham
6 ounces white and dark turkey
½ cup stuffing
½ cup cranberry sauce
½ cup mashed potatoes
½ cup gravy
½ cup green bean casserole
½ cup candied sweet potatoes
1 dinner roll
1 pat of butter

Dessert:
1 piece pumpkin pie
½ cup whipped cream
½ cup ice cream

Leftovers:
1 open face turkey sandwich with stuffing and gravy

Don’t forget to check out our facebook page for daily tips on how to enjoy your Thanksgiving Day but keep it healthy!

What should I eat after a workout and why?

After you leave the gym you may think you have finished your kick-butt workout but do not forget that what you do right after factors in as well. In order to complete your workout the correct way you should first understand what happens to your body along with what you should eat in order to help recover quickly.

What happens to my body during my workout? Your body uses up all of the carbohydrates or glycogen stored in your muscle cells. Glycogen is your body’s go-to source of energy, which is why runners or cyclists may carb load before a race or long distance run. Your muscles are tearing and releasing lactic acid – that burning feeling everyone talks about. And lastly you are sweating like crazy you are getting dehydrated and depleting your electrolytes.

What do I eat after? Up to 30 minutes after your workout your body is still in an anabolic environment and should be fed mostly simple sugars and protein. When I say simple sugars I mean fast absorbing carbohydrates, this does not mean run out and grab a loaf of white bread, it means grab a piece of fruit or some yogurt. When it comes to protein I am talking about tuna, chicken, turkey, or fish – not recommended to have a steak dinner right after working out. It is also important to make sure to re-hydrate your body, think about having an ounce of water for every minute you workout (during your workout) and have the same after you are done.

A few ideas of post-workout snacks/meals:

1. Fruit and yogurt
2. Cereal (high in fiber, low in sugar and fat) with skim milk
3. Dried fruits and nuts (trail mix – minus the m&ms)
4. Turkey or tuna sandwich on whole-grain bread (skip the mayo, add lots of veggies)
5. Veggie omelette
6. Cottage cheese
7. Greek yogurt (50% more protein than regular yogurt)
8. Raisins
9. Apples and reduced-fat cheese stick
10. Grilled chicken and sweet potato

The quicker you begin rebuilding your muscles and replenishing your glycogen stores the better your next workout will be!

Welcome, Mike!!

My name is Mike Grillo and I am new to Definition Fitness and the Jacksonville area. I moved here in August 2012 after living in West Palm Beach, FL for the past 5 years. In South Florida, I was an elementary school PE teacher at Roosevelt Elementary in West Palm, and a trainer at Ultimate Speed in Jupiter, FL. I have my bachelor’s degree in Sports Management from FSU and my master’s degree in Exercise Science from FAU. I am a certified trainer through the NSCA and previously lead the Sports Performance Development program at Ultimate Speed. Using the sports program as my foundation, I branched out and started building a personal training clientele. I discovered that anyone who has a goal in mind is an athlete in his or her own way, and should therefore train like one. I like to push my clients to discover what their bodies are capable of and really maximize their potential. I have been an athlete my whole life, starting with team sports as a kid, and progressing to playing football, baseball, and basketball in high school. I went on to play baseball in college and am now competing as an amateur MMA fighter. The mentality of an athlete is always the same, no matter what their sport or activity may be, and I believe that is what makes me a great trainer. I know that an athlete wants to workout with PURPOSE, and that is what separates them from everyone else.