Category Archives: Uncategorized
So as I’m sure most of you know, I’m pregnant with my first child. While I see most of you at the gym on occasion, I figured I’d give everybody an update into my world and what it’s been like training for two. Also, thoughts and ideas I’m using to stay motivated, things I’m learning to help during pre/post baby, and staying on track with my nutrition. Because let’s be honest, being pregnant doesn’t mean taking a nine-month hiatus from your exercise regimen, nor does getting to use the excuse eating for two. But it does mean taking a gentler approach to exercise and continued healthy eating. I’ve always said, “We’re all on different paths in our training”, and right now for me it’s definitely been different!
I feel genuinely lucky to be going on 28 weeks pregnant and still being able to workout and run as much as I have without any major issues. Current research according to Prenatal & Postpartum Exercise Design Programming, has shown that regular exercise at moderate to somewhat hard levels of intensity during pregnancy has positive benefits. This includes reduced fat deposition/retention, shorter and less complicated labors, higher energy levels during and after pregnancy, greater tolerance of the physiological and psychological stresses of pregnancy, fewer physical complaints, and quicker postpartum recovery.
So as I approached this new stage in my life, I was adamant that I would continue training the way I had been (running/strength training) as long as it wasn’t hindering the development of my baby. When my doctor gave me the ok, I continued running and lifting weights but just listened to my body. During my first and second trimester, nothing really seemed to change. I kept up with my running 4 miles every other day at least 3 times a week. I notice I was getting winded a little easier and slowly watching my time creep up on me for distance. But with that said, I realized that my body was working up to 30% harder than before to keep up with the demand of blood flow/volume and oxygen consumption. At this time, I just based everything on listening to my body, how do I feel, or using the RPE scale (Rate of Perceived Exhaustion). Same thing when it came to strength training. According to what I’ve learned in school and confirmation from my doctor, I was already training in this manner so I continued to maintain the movements I was already doing much like many of you, but just really concentrating on form, modifying, and concentrating on lots of core and yes Burpees!
It’s definitely been hard at times, when I want to push a little harder or do more that I’ve been able to do in the past but just can’t. I, or often times my husband gently reminds me of how I’m growing a little human and need to remember that and train for that. My goals have needed to change, I’m not training to lose weight, run faster, or even maintain. Again, this became tricky considering the fact that inevitably I was getting bigger, slower, and more exhausted somedays. I find that when I’m training with my husband, like I do most often, I always feel better and uplifted. Or when I can get out and walk a few miles with friends, it not only helps me mentally but makes me feel better being active. Much like personal training, sometimes we need that trainer, or that group mentality to help encourage us and get us through a hard workout. That’s why I feel finding that group of people that you can train with, be it your trainer, friends, spouse, family, and especially your gym family, really is just as important as the workout. Having that comradery while you’re trying to achieve that fitness goal is crucial and why I love getting to do my job and watch clients not only achieve their goals but encourage each other, keep tabs on each other- it’s what makes us keep coming back for the torture! Believe me when I say, I’m encouraged to continue on and keep striving because of watching our awesome clients that we have strive to meet goals, its truly empowering and makes me motivated to hang in there till I can get back to where I’d like to be after baby.
Stay tuned as I update you guys on my most recent learning experience from being pregnant…how important it is to keep up with our stretching and rehab exercises!!
Robyn Morris
We would like your help with our next t-shirt slogan! Enter your ideas down below in the comments section. The trainers will choose the top 5 slogans and then everyone will vote for the winning slogan. If your slogan is chosen win a free t-shirt with your slogan!! Examples of slogans in the past:
“I am the DEFINITION of FITNESS”
“Start strong….finish stronger”
DON’T
QUIT
“NO DAYS OFF”
Can you tell us a little bit about your background personally and professionally?
Well, I am a graduate of the University of Central Florida (UCF) with a Criminal Justice degree. I’ve been married to my husband for little over 11 and ½ years. Flash forward a few years, a move up to Jacksonville and not knowing what I really wanted to do, I started getting into running and working out. I had always “semi worked out”, but I was never the sporty person and it always seemed like it was something I “had to do”. It wasn’t until I started running in different 5K’s and really pushing myself in the gym, that I really found that competitive edge. From there I became addicted to how good I was feeling and enjoying the stress relief it provided. That’s when I thought to myself, why don’t I do this for a living? So back to school I went, and became a certified personal trainer with the National Strength and Conditioning Association and started working here at Definition Fitness in 2012.
Tell us a little about your own personal training style or preferred methods?
I personally love strength training with functional movements and Olympic lifts. I enjoy anything leg related and feeling that burn (squats, lunges, or deadlifts). I usually rotate through the week on different areas of the body or movements and run about 4 miles every other day (3-4 times). I prefer to spice it up (so I don’t get bored) with a little bit of HITT or circuit training too. That way it combines strength training with some type of aerobic/high intensity exercise.
However lately, it probably hasn’t been as intense as I’d like. I guess I’ll go ahead and put this public announcement out there, “I am pregnant with my first little baby” and as a personal trainer I knew stopping working out was never an option, maybe a change up but never stopping. It definitely has been an eye opening experience to say the least, from seeing my run times diminish, to just being a little more winded than usual and tired. However, knowing everything that I was taught in my pre/post partum training cert., I knew that as long as I listened to my body and didn’t try anything new that I haven’t done before becoming pregnant, my baby and I would both benefit from keeping up with my training in the long run. To this day I am still maintaining being active running and strength training and feel great! Now a day women are encouraged to continue training because it can help boost your energy, sleep better, reduce discomfort, prepare for labor, reduce stress, improve self image, and help get your body back into shape post baby. I am excited and looking forward to my own experiences to come…the good and the tough. I believe this will only help me learn and grow as a trainer and hopefully help me to help others that are on their own different journeys.
So how do you train your clients and why do you believe in personal training?
Usually training programs for my clients are dependent on their fitness assessments and goals. Since I believe in training for functional movements, I tend to incorporate those types of movements that we can all benefit from like squatting down properly, picking up heavy equipment or kids up properly. I like to have clients consistently perform certain major compound movements, like squats, deadlifts, presses, and core on a regular basis so I can see how they improve. Also I like using supplementary exercises (cardio, burpees, box jumps, kb swings, step ups) to throw in, to mix it up and keep them moving. I believe in personal training, because we all struggle with something in our lives and if I can help in some way be that tool to help a client achieve a fitness goal, then it (they) are worth it. Whether its getting them to run/walking their first 5K, perform their first squat properly, or excel them in a lift they already perform but need to take it to the next level, or just being that support system when they don’t have that and need it to reach that goal, I believe in being that for my client. As personal trainers we have a responsibility to help educate, direct, and lead by example, that being healthy doesn’t have to be difficult you just have to want that for yourself and be committed to making that change.
We currently have 3 indoor cycling classes at Definition Fitness: Tuesdays and Fridays at 12:15pm for the lunch crunch workout (45 minutes), and Sunday mornings at 9am for a one-hour weekender workout. Created and lead by our certified Spinning instructor, these classes can only be found at Definition Fitness!
Sign up online at www.Defintionfitness.com and click on “schedule a class”.
Here are some interesting facts about indoor cycling and its benefits. Did you know…
- Indoor cycling uses specific hand positions and five core movements. Hand positions 1, 2 and 3 are identified by the area where your hands should be placed onto the handlebar. Use a relaxed grip to avoid neck and shoulder tension. The five core movements are seated flat, seated climb, standing flat, standing climb and jumps. The different positions target different muscles.
- The average indoor cyclist can burn 400-600 calories during a 40 minute workout when averaging 80-110 rpm’s – an equivalent to 15-20 road miles.
- Indoor cycling is a low impact workout that enhances your cardiovascular health and is easy on the knees and other joints. Indoor cycling also improves strength and diabetes control, reduces blood pressure and helps with weight loss.
- Indoor cycles can be adjusted to different levels of resistance to simulate various terrain and road conditions and to accommodate different fitness levels.
- Indoor cycling is a great full body workout, and emphasizes the legs, lungs and heart.
- Indoor cycling classes use high-energy music to motivate participants to reach their speed and endurance goals.
- Indoor cycling participants may experience a rush of endorphins that can aid in mental health. Benefits include better sleep, lower stress levels and deeper relaxation.
- Indoor cycling programs use visualization to achieve a mind-body connection for participants and encourage students to focus on their body movements and deep breathing.
Tabata
The fastest most efficient way to burn fat.
- Tabata is a form of High intensity interval training. (H.I.I.T.)
- Generally a 2:1 ratio of intense working to recovery periods.
- Tabata can be utilized through many different methods, for example: The following regimens are commonly used by performing continuous exercise for four minutes or 8 cycles:
- 40 sec. hard sprinting : 20 seconds of rest (performed 4 – 30 min.) or
- 20 seconds of maximum effort exercise: 10 seconds of rest.
The aerobic, metabolic, and strength benefits to this model of training are as follows:
- Fat oxidation is elevated significantly for up to three hrs after the workout. Exercise Post Oxygen Consumption (EPOC) can remain elevated for 36-48 hours post exercise.
- Dramatic reduction in total body fat, (visceral and sub-Q fat in the torso and extremities), decreases insulin resistance, increases EPOC , AKA. “afterburn”, by increasing metabolic rate. The effect of EPOC is the greatest after the exercise is complete and decreases as the rest period ensues. Measurable effects exist up to 36- 48 hours post exercise. This form of exercise optimizes fat utilization for energy during exercise and after exercise for up to two days! Ask your instructor if you are interested in Tabata today!
Definition Fitness is announcing DISCOUNTED MASSAGES with Thom Moody for a limited time only….
Starting Monday, July 14th enjoy 15 % off massages (applies to 1/2 hour massage and full hour). This offer will be available until Monday, August 4th. Take advantage of this incredible offer and make an appointment (or many appointments) ASAP! You can stop by the desk and make an appointment or call us at (904) 398-6642.
This upcoming month we are celebrating men’s health month as well as the healthy foods we eat! Come in to the gym and find some new healthy recipes on our bulletin board that you can add to your diet! From breakfast to lunch to dinner and desert, and all the snacks in between, there’s always room to improve what you eat, or substitute in a healthy snack. Add in some parfaits, donuts, s’more brownies, and many tasty choices!
Shadaey is a student at Jacksonville University, who majors in Kinesiology. Her undergraduate studies have included areas in nutrition, exercise dynamics, biological sciences, and exercise physiology. She is also a member of the universities track and field program, where she specializes in long and short sprints.
Shadaey is a new intern at Definition Fitness. She will be gaining experience in the field of personal training, as well as learning the processes and objectives of being apart of the Definition Fitness team.
Endurance Training 
Whether you are a beginner, intermediate, or just an amazing runner; or any other type of athlete trying to up the game here are a few fun tips to work into your routine to help with endurance and stamina.
1. Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.
• Improve cardiovascular capacity. Endurance running can take wind out of you. By using the interval training, you’ll increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygen-building with easy runs and long runs), these will end up making you faster.
• Burning calories. Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts.
• It adds interest to your running routine. Let’s face it, boredom doesn’t help the situation when we are trying to make changes. This way it keeps you motivated and looking forward to the change.
2. Perform steady intervals. Try alternating equal periods of high and low-intensity running. This will be the easiest and helpful way to incorporate interval training.
• Start with a 10-15 minute warm-up. Start off with a fast walking pace followed by a light jog, picking up speed at the end of the warm-up to break into a full run. This will make sure your body is properly warmed-up before you begin the intense speed work.
• If you are new to doing intervals, you need to train your body to get used to the hard intervals. Run at high speed for 1 minute followed by 2 minutes of slow running or walking. Repeat these intervals 6-8 times. Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one minute burst followed by one minute rest). Make sure you and your body, are ready to increase the intensity of the faster pace intervals and reduce your rest/recovery period before you reduce the rest/recovery time.
• End with 15-20 minute cool-down and light stretching.
3. Pyramid Interval Training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.
• Warm up for 10-15 minutes. As described above, begin with a rapid walk followed by a light jog, picking up speed at the end of the warm-up, so that you are running at high intensity at the end of the warm-up period.
• Run for 30 seconds at high intensity. Then, run at low intensity for 1 minute. Continue as follows:
• 45 seconds high, 1 minute, 15 second low.
• 60 seconds high, 1 minute, 30 second low.
• 90 seconds high, 2 minute low.
• 60 seconds high, 1 minute, 30 second low.
• 45 seconds high, 1 minute, 15 second low.
• 30 seconds high, 1 minute low.
• Finish up with a 20-30 minute cool down, ending at a comfortable walk.
* NOTE- Just like when you start any new program, you need to make sure your body is adjusted and ready to start it. Doing too much too soon can lead to injuries. Just like when you are building up your mileage, you don’t just build up. You gradually build up. If you are pointing to a specific race, you do longer intervals with longer rest several months before the race. As the race approaches, you increase the intensity and shorten the recovery.
4. Do Variable Intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.
• Warm up for 10-15 minutes of easy running.
• Mix it up. Run for 2 minutes at high intensity and then jog slowly for 2 minutes, 30 seconds. Run at top speed for 30 seconds and then jog for 45 seconds. Mix up your intervals at random. Just make sure that you rest for longer periods after longer high-intensity intervals than you do for short bursts. When starting out, keep your rest periods slightly longer until your body is ready to shorten the rest intervals.
• Cool down for 15-25 minutes.
5. Use the Interval Setting on a Treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren’t built into the interval training program.
Don’t Forget To
Add Weight Training to your running. Weight training increases your running economy, which means that you use oxygen more efficiently during your run. Try doing free weights, machines or other strength training exercises three times per week.
Benefits of Strength Training – There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:
• arthritis
• diabetes
• osteoporosis
• obesity
• back pain
• depression
*Push Ups, Squats, Deadlifts with Row, Dips, Side/Front Planks & Shoulder-Press, (to name a few) all of these and more can be given to you by your awesome trainer’s at Definition Fitness, so don’t neglect the strength training!
Other Ideas to Help Increase Endurance
1. Increase your mileage by 10 percent per week. For example, if you run 2 miles per day, then add 2/10 miles to your daily run for a week. Continue adding 10 percent to your run to increase your stamina. But make sure to alternate your training. For example, if you run 20 miles a week, you will increase it to 22 miles the next week. But the week after that, bring your mileage back down thus allowing your body to adapt (so run maybe 18-20 miles). Then the week after that, take it up to 25 miles a week, followed by reducing your mileage to 21-23 miles then following week. Gradually build up your running. AT what mileage to peak depends on your race you would like to do.
2. Take a long run on the weekends. If you’re used to running 2 miles per day during the week, then take a weekend run for 4 miles.
3. Run slower and longer. For example, run at 60 percent of your capacity for longer distances. The long run is meant to help build stamina, and it is not a race. Make sure to take easy days before and after these runs.
4. Do high-powered bike intervals. Try pedaling on a high-tension exercise bike, the setting works your leg muscles even more than running uphill, without the impact on your joints.
5. Swim some Laps. Include some swimming to change up your routine or to help with after a run.
6. Increase your mileage by 10 percent per week.
7. Take a long run on the weekends.
8. Run slower and longer.
9. Try plyometrics.
10. Increase the pace at the end of your runs.
11. Run on changing terrain.
12. Change your diet.
13. Most Importantly “Make it Part of your Schedule”. If its just like waking up and brushing your teeth, it will be apart of you and nothing will get in the way!
