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Our very own Anthony Moore, Tim Dailing and Michelle Bakkar demonstrate different exercise variations you can try.
Anthony Moore – Battle Rope Variations
Michelle Bakkar – BOSU Ball Variations
Tim Dailing – Dead lift Variations
Calling all Pinterest lovers…Definition Fitness now has a Pinterest account. Please follow us!! There are healthy recipes, funny sayings to help brighten your day, and inspirational fitness quotes to motivate you. We will keep adding more as time goes on and we hope our page will make you smile, keep you motivated, and inspire you. Happy Pinning! The link is below:
Definition Fitness is pleased to add Sports Massage Therapy to our array of performance training services.
Regular sports massage provides many benefits to athletes, including:
•Reducing the chance of injury both through education on stretching and event preparation, as well as deep tissue massage.
•Improving range of motion, strength, performance times.
•Shortening recovery time between workouts.
•Maximizing the supply of nutrition and oxygen through increased blood flow.
•Enhancing elimination of metabolic wastes (i.e., lactic acid) that are a by-product of exercise.
Athletes that work with sports massage therapists improve performance, lengthen their careers and experience fewer injuries. When injured, sports massage can speed recovery and help an athlete come back after surgery more quickly.
We welcome Thom Moody, LMT, to the staff. Thom brings 16 years of clinical and sports massage results to Definition Fitness. He has been the lead instructor at Heritage Institute and is a sports massage therapist for Jacksonville University and the Jacksonville Jaguars. His private clients have included NCAA, professional and Olympic athletes from several countries. Massage appointments are available (DAYS) mornings and by special appointment.
Thom Moody, Sports Massage Therapist
Thom is a licensed massage therapist who trained at Southeastern School of Massage Therapy in Jacksonville and is certified in Neuromuscular Massage Therapy. His continuing education in sports massage has included workshops with Benny Vaughn and Mike McGillicuddy, both nationally recognized as leaders in sports massage techniques. He is also certified as a Level One USAA Track and Field Coach.
Since 2000, Thom has been working with athletic teams at Jacksonville University and the University of North Florida, performing over 10,000 sessions of massage in the training room and on the field in coordination with a team of medical doctors, sports trainers and coaches. He has worked on male and female student athletes on football, soccer, volleyball, baseball, softball, swimming, crew, and track and field teams. He’s also worked with world class athletes such as NCAA All American track stars Monique Tubbs, Andrea Pressley and Natasha Harvey, and members of the Irish Olympic track and field team.
Thom has achieved results with former NFL athletes in private practice, good training for his current work as part of the sports medicine team of the NFL’s Jacksonville Jaguars.
Thom has worked with injured athletes pre- and post-surgery, and worked on performance enhancement with healthy athletes. The diversity of his experience, both in nature of the therapy and variety of teams, helps him understand and get results with athletes from almost every sport. He works with elite runners, triathletes, cyclists, and weekend golfers trying to better their game.
As a past athlete and retired Navy rescue swimmer, Thom has an understanding of the unique needs, both mental and physical, of an athlete preparing for competition or recovering from an injury.
Thom Moody, LMT, will provide onsite massage therapy beginning September 3. Inquire about appointments and rates at the front desk.
License #MA 0024478
When most people think of cardio, they think of long, boring jogs, or endless hours on the elliptical. I’ve got good news for you: there’s a method of cardio that takes much less time and is far superior to jogging to help you burn fat. It’s called High Intensity Interval Training (HIIT)! High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise/recovery. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and/or aerobically with cardio.
The “Fat Burning Zone” shown on most cardio equipment is usually only 60%-65% of max heart rate, this is really a myth and is NOT optimal for burning fat. Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower. In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.
There are a number of great benefits to High Intensity Interval Training besides serious fat burn that include:
• Increased Aerobic Capacity – The amount of oxygen your body can use (oxygen uptake) is increased, so your overall aerobic capacity can increase faster than with low intensity endurance exercise.
• Increased Lactate Threshold – Your ability to handle increased lactic acid buildup in your muscles increases.
• Improved Insulin Sensitivity – Over time, your muscles more readily hold onto glucose, instead of the glucose going to your fat stores.
• Anabolic Effect – Some studies show that interval training combined with consuming slightly more calories than you burn creates an anabolic effect, which helps you put on muscle. The opposite occurs with steady state cardio, which for long durations is catabolic.
As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.
INTENSITY30!
So it’s time to burn calories faster and more efficiently, improve endurance, and build strength with Definition Fitness Personal Trainer Scott Winters and the heart-pumping INTENSITY30 workout program!
Utilizing the principles of high intensity interval training (H.I.I.T.), INTENSITY30 is a fast paced 30-minute, one-on-one workout session which incorporates 30-second drill combinations that include weighted squats, full-body resistance combinations, BOSU-based drills, heavy plyometrics, among other techniques, with 30-second recovery periods between each drill.
“HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more calories and shedding the fat.”
To be cleared for this special program, your max, resting, and target heart rate will be assessed prior to beginning the program; your heart rate will then be monitored throughout the 30-minute workout with your target heart rate always in check. A heart rate monitor is strongly recommended (for the most accurate workout), but not required.
IT’S A HEART-PUMPING TIME THAT WILL PUSH YOU TO YOUR LIMITS!
-Scott Winters
Introducing our “Workout in the Park” series… tune in to our YouTube channel where we will be showing 1 new video every 2 weeks so you can exercise while your kids play in any park or travel out of town on vacation. No excuses this summer!
My nutrition journey started about 5 years ago. I was exhausted, apathetic and on the verge of depressed. People would look at me and tell me I looked tired or sad. And the worst part was that I was in pain. My stomach was constantly hurting. There was a throbbing, stabbing pain and I always felt bloated. I finally decided something was wrong with me and sought an answer. Numerous doctor appointments, ultrasounds, and even a colonoscopy later, no one could tell me why my stomach hurt. Then I realized not a single doctor had bothered to ask me what my diet was like. That’s when I decided to see a wellness coach. She was able to analyze my blood and urine tests, as well as my visual appearance. She urged me to take wheat and gluten out of my diet for 30 days. She had a strong suspicion that’s what was making my stomach hurt. Take wheat and gluten out? How would I do that? I was someone who thought pretzels and fat free chocolate pudding was eating healthy. So I started reading…a lot. After a very expensive trip to Native Sun to restock our pantries with food I could actually eat, I mentally prepared for what I thought was going to be the hardest challenge I would ever face. Not even a week had went by when my stomach started to feel better, the bloating went down, my energy levels increased, and I no longer had that sad, tired look. Keeping this up with out going crazy would be the hard part though. Salad every day? What else was there with out gluten in it- especially for lunch? It would take trial and lots of error before I felt like I had a good handle on this gluten-free thing- and do it affordably. Over the last 5 years I have tried the Zone Diet, the Paleo Diet, Advocare supplementation and cleanses, and juices cleanses. From these experiences I have compiled what I call my 10 commandments of eating (in no particular order of importance), and I try to follow this 95% of the time. This will be the first installment in my monthly nutrition tips and tricks. Keep in mind, this is what I have experienced and what I believe has worked for me- you may or may not agree, but I thought I’d share…
My 10 commandments of eating:
1. Eat breakfast everyday
2. Eat 4-6 hours after my last meal, or 2-3 hours after my last snack
3. Make sure there are always these 3 nutrients represented at each meal or snack:
**This combination will ensure the meal or snack’s glycemic load doesn’t impact your blood sugar levels too greatly, thus avoiding a spike then a crash.
4. No processed flours- that includes bread, pasta, crackers, cereal and cereal bars, EVEN if its gluten free. And that goes for cookies, cakes, and other desserts of course 😉
5. COLOR- your plate must have color. Green, orange, purple, red. Keep a food journal for 2 to 3 days. Look back over it and close your eyes to picture the food you ate. Is it a colorful memory or is it all brown and white?
6. No sugar. Unless it is coming from fruits (no more than 2-3 whole servings early in the day or for dessert) or dark chocolate…for my desperate fix 😉
7. I try to make sure there is 12 hours between my last meal of the night and my first meal of the day- allowing my digestive system to do its job and then rest.
8. When drinking alcohol, red wine or clear liquor. No sugary mixers- only water or soda water, unless its fresh squeezed juice with herbs
9. Take the time to measure your servings. Do this for about 1-2 weeks, and you will have committed to memory what 1 serving of coffee cream is or what 1 serving of deli turkey is. This step is incredibly important.
10. Eat organic vegetables and grass-raised animals whenever possible. Have you ever seen the picture of the farm worker wearing a HAZMAT suit to spray to spray the crops? If it’s not okay to touch his skin, why is it okay for us to consume it?
You go Lynette!! It only took her 9 jumps to go 60 ft!
Every Monday Night at 7PM at Definition Fitness
After your Monday workout, join the Definition Trainers for a free 30minute Nutrition Seminar! This is open to all Definition Clients and your family and friends!
Each week we will dive into a different topic that will make a difference in your daily nutritional habits!
| Date |
Seminar Topic |
| February 9 *note this is a Wednesday |
Advocare Presentation |
| February 14 | Probiotics |
| February 21 | Omegas |
| February 28 | Vitamins/ Minerals |
| March 7 | Energy/ Focus |
| March 14 | Proteins |
| March 21 | Carbohydrates |
| March 28 | Alcohol |
| April 4 | Tackling Cravings |
| April 11 | Surviving Parties, Holidays, Tailgates, BBQs, etc |