Attention Clients: We are setting up a challenge series to help keep you focused, fit, and healthy during the next 2 months. We know the holidays can get hard to stay on track but lets stay strong and work hard through this time together as a team backing each other up! If that’s not enough we will be keeping a running point system just to make it interesting and at the end of these 2 months we will have 1st, 2nd, and 3rd place winner with some amazing prizes including free training session, free massage, or Definition merchandise. Don’t miss out on your chance to stay on track of your fitness and enjoy some amazing prizes!!
With that said our first challenge:
CHALLENGE #1
Nutrition: Food Journal
•Keep a food journal for 5 consecutive days.
•List all food(s) and drink(s) consumed from morning to bedtime.
•Include meals AND snacks, and date/time of day for each entry.
•Portion size or calorie count not required*
*Include calorie count for each entry and gain an additional point!!
If your training hard…like I know most of you are, you need to take some rest days. Usually about 1 to 3 days, this can usually help prevent repetitive stress injuries and give your muscles the time they need for repair. But that doesn’t mean you need to a couch potato and veg-out all day on the couch! Being moderately active can actually help your body with recovery. Getting your heart rate up helps to get your blood flowing, bringing oxygen and nutrients to muscles damaged by working out. Getting your blood pumping will also help flush away waste products like lactic acid that can build up in muscles post exercise. Try doing some activity that you enjoy for about 20-30 minutes. Some ideas for active rest exercise: a power walk, a bike ride about town (avoiding serious climbs, of course), or a leisurely paced swim, gardening, or just playing with the kiddos! So be sure to get out there and enjoy those rest day.
Here is a quick and easy recipe for chicken stir-fry peanut sauce that I found and its so good, if you can have peanuts and you like your veggies! You can put this over a little rice pasta, spaghetti squash, brown rice, or with veggies by themselves. Try it out and let us know what you think or share some of your favorite recipes with us!
First make peanut sauce set aside.
Peanut Sauce
6 TBS Soy Sauce (low sodium *I like Braggs Liquid Amino Acids)
6 TBS Almond Butter
3 TBS Honey
3 Cloves of Garlic
Pinch of Ginger
Cut chicken up in chunks and stir fry in olive oil or coconut oil until no longer pink. Set aside.
Cut up your favorite veggies…squash, zucchini, broccoli, mushrooms etc. and stir fry in remaining oil if you have any. Once veggies are cooked to a crispy liking add in Chicken and Peanut Sauce. And for extra crunch throw in a pinch of sunflower seeds!
And Enjoy!!
My name is Scott Winters and I’m the new kid on the block at Definition Fitness. I am a certified Personal Trainer through the American College of Sports Medicine (ACSM), and also a certified Spinning Instructor (Mad Dog Athletics). I happy to report that I most recently received my Sports Nutrition Specialist accreditation through the ISSN. There are three important components to essential and balanced fitness: 1) strength training, 2) cardio training, and 3) nutrition. I consider my fitness credentials to encompass these three vital components and have worked with determination to reach this fitness “trifecta”.
A little about me: I was raised in the Midwest, but since 2000 I am definitely a transplanted Floridian. All of my immediate family resides in Florida also. Mostly recently, I was a Personal Trainer and Group Fitness Instructor at The Fitness Center at Florida Hospital in Orlando, FL. There I worked with a wide array of clients age-wise, fitness abilities, special conditions, whom collectively provided me invaluable knowledge and experience. I also led 5 group fitness classes a week, bootcamps and leg sculpting classes, and I loved everyone minute of it. Prior to that I owned my own successful personal training studio just east of downtown Orlando, and conducted Spinning classes there also.
I am lucky to come from an athletic-minded family where tennis, baseball, cycling, track and field, were a big part of my upbringing. Ever since high school (quite a long time ago), I have been involved in some type of sport or athletic activity whether that be my daily workouts or Spinning sessions, participating in an occasional 5K or 10K run, cycling an organized 28 or 42 mile ride, a couple rounds of tennis, my annual ski trips, or just rollerblading along a rails-to-trails. This all has followed me through my lifetime; fitness, health, and nutrition have been a passion of mine for as long as I can remember. I am grateful I am doing something I love as a profession, and I thankful that I am able to help my clients push their limits and reach their goals for a fitter life both mind and body. It’s SO much more than just lifting weights and running the treadmill, and I look forward to continuing to lead and inspire my clients here at Definition Fitness.
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!
Join us Monday morning at 9 am for a group workout in the park behind Definition. We will meet in the gym and then all head out together. All are welcome to attend and it is only $15!
If the big group workout doesn’t sound like your idea of a good time, then you can still schedule a regular workout with your trainer!
Please call ahead to sign up- 398-6442. Hope to see you there!
TOUGH MUDDER OATH
As a Tough Mudder, I pledge that:
I understand that tough mudder is not a race but a challenge.
I challenge all of you to strongly consider running with the Definition team. We will be hosting workouts to help get everyone ready so don’t think you will be doing this on your own. Even if you do not feel like you are ready to run with us I challenge you to try some of the workouts to see what the obstacles are like.
I put team work and camaraderie before my course time.
This challenge is not for time. Yes, as a competitive person myself this may be the hardest part of the oath but having done a TM before I understand this may be the truest part of the oath. Without your team there are some obstacles that you cannot complete, Berlin walls are hard to scale and you will have no one to carry for the wounded warrior carry. Also, running 10-12 miles alone isn’t exactly the most fun activity out there. The best part of this challenge may be the camaraderie you feel with the other runners – you realize very quickly you are all on the same team (and they are wondering what the heck they are running this for as well hehe).
I do not whine- kids whine.
Whining is one thing that will get you nowhere in life – and that holds true in the TM. It is hard, you will be exhausted, and seeing those electrical wires or ice water ahead makes you want to quit. Let me tell you though, you DO NOT want to waste energy whining! Go back to the first part of the oath
I help my fellow mudders complete the course.
Never leave your fellow mudders behind because you want to go faster than they are or because one of them got hurt. This not only goes for your personal teammates but everyone else running as well!
I overcome all fears.
It is not fun to run through fire, electrical wires, jump from a 2 story ledge into ice cold water, or scale 10-12 foot walls. Whatever your fear is trust me you will encounter and conquer it in this run and you will feel absolutely incredible after you do!
I am more than excited to start putting 100% into my training so come May 18th I will be ready to kick some Tough Mudder butt! Within the next 6 weeks I will be incorporating different types of training into my usual strength routine so that I have the strength to power through the 25 obstacles throughout the race. Also I will be upping my cardiovascular training so that the 10-12 miles will feel like nothing. After not putting my all into training for my last Tough Mudder I can assure you that I will not be caught off guard this year!
Ask your trainer about new workouts or come speak with me if you have any questions about the Tough Mudder! Let us know if you want to sign up and well get you on our team =) I hope you all get interested in challenging yourself!
Ride your bike to Definition for some extra calorie burning and keep it safe outside
Chocolate “Lara bars” (or balls)
TOUGH MUDDER OATH