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Official National Nutrition Month Website
Megan’s Grocery Shopping/ Eating Habits:
My motto as far as food goes is – eat when you’re hungry and indulge a little! Let’s be serious, life is too short to count every single calorie that goes into your mouth (not to mention that is close to impossible); but as long as you eat when you’re hungry, until you’re satisfied, and give in sometimes – you should have no problem keeping on track with your diet. I keep a food journal and knowing that I am going to have to write down everything I have eaten makes me second-guess those french fries or bowl of ice cream (word of advice- it only works if you are honest about what you are eating). I always make sure I have snacks with me so that I can eat when I get hungry that way I avoid overeating when I do get around food. When I grocery shop I tend to start in the produce section so I fill up my cart with lots of fruits and veggies first, that way when I get closer to the oreos and ice cream I already have a cart full of good food and am less likely to buy those things. I also make sure to buy plenty of lean proteins like chicken, turkey, and fish. I do eat breads and pasta but try to keep the servings small. Organic food is not a thing of mine, I don’t think it’s any different nor do I want to spend the money on it.
To sum it up- eating healthy is not rocket science! Food is not the enemy; it doesn’t kill you to have a few French fries or a dessert as long as you don’t go crazy. If you happen to slip up at a meal and eat badly just make it up at the next meal. Happy eating!
When shopping for groceries I try to stay on the outside walls of the store…meaning I try to buy things that tend to spoil faster. Such as Veggies, Fruits, Meats, Eggs, Trail Mix and maybe a little Almond Milk when needed. By doing so I tend to stay away as much as possible from all the processed foods…but it does happen on occasion! If I do I try to hold out till the weekend or a designated day. It helps hold me accountable. Another thing I really try to stick with is portion size/control…I feel by watching my portions I can still enjoy some of the bad stuff every once in a while like potatoes and pastas. For the most part I’ve just cut out all pastas, starchy carbs, and definitely bread. Instead I opt for a lettuce wrap in place of bread for my burgers, lunch meat, or really anything sandwich like. When it comes to what I buy in terms of organic vs. non-organic, lets face it, in a perfect world I’d buy everything organic but lets face it, its darn expensive!! So I do my best and buy organic when I can but just buy good healthy things instead of the processed stuff. I also like to change it up and try different methods of eating/fasting to see what works best for me. A couple of my favorite ways are the Daniel Fast w/ a few added proteins and the paleo method. My motto if I have one would just be to eat healthy, watch how much I eat, and make sure I’m eating to sustain/maintain my activity level.
The process of a negative feedback loop in nature. I am sure we are all familiar with the concept by another description, you have a river and you remove the plants from the bank and so the river washes away the soil and permits more water to flow and wash away more plants, soil, etc. This is analogous to the pain/dysfunction cycle in the body. Something happens that we don’t fully understand and so we brace ourselves. In doing so we stop moving as much, and things become impeded, they hurt more. So the process continues until we reach a place one day where something snaps or we never return to fruitful movement. Then a more severe injury occurs one day when we are moving the simplest of objects.
When people ask me about the benefits of massage this is one of those things that is difficult to describe because positive change is occurring in every part and system in the body. It is a lot of small changes everywhere that make the experience. The therapist’s intention is much more than "fixing" someone. It is to guide them back through the dysfunction (that negative feedback) to establishing and understanding what they are experiencing. If someone is experiencing lateral knee pain, I would be remiss to simply work on them without them hearing something about how and why that pain is occurring.
The usage of myotherapy extends far back into our past. As the development of technology progresses so does the understanding of the effects and need for specificity of technique. Among the many prominent thinkers is the work offered by the now passed Ida Rolf. Now Dr. Rolf contributed a great deal to the field of knowledge in body work, examining things from her biochemical perspective and using a holistic eye to appreciate the many layers of transformation that occur in movement and in the context of a massage or structural session.
Massage does many things, too many to effectively list here. Today’s focus is on the changes occurring in the pliability of connective tissue in movement and massage.
Think back to time spent in your kitchen. Now, we have all made a good chicken broth, some of us have made a meat based stock. What differentiated the two is the presence of dense connective tissue, bones, etc. When reduced to its more basic components the function of each strata becomes more apparent. When you cook a stock then place it in the fridge over night something magical happens. The layers separate and several things form. Usually on top is a layer of greasy fat and other fatty compounds, then comes a translucent jelly. That jelly is the ground substance and the dissolved solids of the connective tissue. If you examine that jelly in your hands you will notice how smooth it is, how well it lubricates and how quickly when heated it returns to liquid.
There are some mechanical properties you can observe simply by playing with your food. These exist in vivo to a less transitory extreme. By that I mean they change but to a lesser or slower degree. As we exercise the dense connective tissue melts, literally changing physical state. The same thing happens in a "rolf" type massage (is occurs in other massage modalities but to a varying degree and not as specifically).
With enough heat the jelly base (hylauronic acid, water, solids) would dissociate and we are left with is a pliable and maleable substance that both maintains structure and lubricates. In the body through the pouches and tissues the fibers of the connective tissue help to segment and offer a more permanent structure. In the case of a stock on the stovetop, that complex straining mesh has been broken down and there is little to keep fluid from freely flowing.
Now, the connective tissue never becomes a proper liquid “en vivo,” it is more of a chemical colloid. In that changed state however, nutrients/oxygen can permeate what was formerly a largely solid mass – hylauronic acid, collagen, elastin, reticulin and to a smaller degree fibrin.
Since the pliable tissue is now freely moving; the force moving through the body gets transferred to solid masses or adhesion and congestion in the body. In the case of acute injury, this microscopic tug of war is contraindicated (discouraged) in the case of a chronic injury or dysfunction is it likely the best thing for it. Hence if you attend physical therapy they have you do exercises in the formerly injured area.
As we move we massage ourselves. As the joints move, relative pressures change, and muscles press on each other. The self massage is not occurring as specifically as a therapist would induce but some of the benefits cross over. In the case of the synovial joints where circulatory permeation is occurring to a lesser degree (hence the very white color) we depend on movement – in the case of a massage or actual exercise to migrate nutrients in and out of the joint.
As we cool down, we decrease the rate of activity to below the rate of recovery so we improve our state with each repetition. This allows the less desirable consequences of exercise to be reduced (eg post workout soreness) while we are still in this gelatinous state. As we cool down we begin to congeal, if we are drinking enough water, the water will become trapped in the different tissues of the body and reduce how solid or stiff the tissue will be.
A structural massage does not mandate pain, it is about overcoming the chemical bonds in the tissue and facilitating a relaxed neurological state. Less is more, it is about the quality of the contact. In many instances I hear from clients about how they were left sore and bruised – deep tissue massage is a basterdization of this kind of technique.
If I take my beef stock from the night before and microwave it, I only need the gel to melt. By heating up the stock for 20 minutes I only make the stock to hot to eat, I don’t make it any more of a liquid than heating it for 5. In fact frequently pain is something that encourages an antagonistic effect, when we experience pain we begin to brace to protect and rightfully so. Similarly to heating the stock, if your therapist is working on a congested area, they only need to increase pressure to overcome the pressure outside the cells (its osmosis, fluid flows to the lowest pressure area until pressure equalizes) at a certain point the channels on the cell wall through which fluid flows are maxed out, we can force any more fluid through those holes at a single moment without risking injury.
Dr. Rolf’s work was about overcoming the chemical bonds that impeded movement and posture in a very specific way. It was about encouraging fluid to migrate and “fuzz” to break up between the sliding surfaces of the body. In her work and certainly the education a structural integration therapist is given, the pressure is very specifically applied – we don’t overcome poor technique by simply mashing into the body harder.
If you take one thing away from this article let it be that there is no replacement for an understanding of the body, and that although each issue is unique – there are underlying principles that are still universal and there is hope. Also discomfort is ok in massage, pain is to be avoided. If you are shopping for a therapist for yourself and they are going to work on a painful area that is not currently injured it is a good litmus test if they can answer to you how and why that area is painful. If they can’t at least suggest cause, they probably don’t know enough to be taking on that responsibility.
– Frederick Preston LMT
My name is Frederick Preston. I am a recent transplant to Jacksonville from Gainesville, FL. I began my fitness training journey back in 2007 as a certified personal trainer through the National Strength and Conditioning Association. I have since continued my education to become a licensed massage therapist through the Florida School of Massage. I have sought through continuing education to radically diversify my approach and understanding in how I handle clients; I have learned things from the Ayruvedic Panchakarma to Charles Poliquin.
Fitness is a tremendous force in my personal and professional life. It’s unique among the different forms of wellness, in that it is truly accessible any where and by anyone. We are never without the kinesthetic experience or our bodies and it is something we often overlook in the rush of our lives. That is until something goes wrong. I believe in a proactive approach that doesn’t just prevent injury but learns to take advantage of the inherent joy present in the journey.
For me, fitness has been a tremendous anchor in my life and a barometer for how I am responding to other challenges in my life. It something that is always there from getting to know the city on foot, hiking mountains in the back country, tossing sandbags in a renovated horse stable, or doing crunches at a high end gym on the swiss ball. I see the pursuit of fitness as a conduit through which fears or courage can be realized. Like Jillian Lynn, the famed choreographer, I am someone that “Moves to Think.” I find comfort in the fact that I can strap on a pair of boxing gloves or pickup a set of dumbbells and put myself in a better place in ten minutes.
I love the benefits that a more intimate training studio provides because it allows the client to really address what is meaningful to them in terms of barriers to obtaining the growth they would like to see or getting and staying out of pain. An awful lot of people just beginning their fitness journey feel self conscious or don’t know where to begin. The nicest thing about a private studio is that it makes it easier to remember that we all start somewhere and that we are all part the community together. For all the cool exercises or modalities that we use as a practitioner, the real magic comes when we realize that biggest help is to just listen.
My message to my clients is always that no one is immune to the ups and downs of life and what is right for me is not necessarily right for you; and that success in reaching your goals isn’t just about having a good plan but about listening to what your body is saying, responding to challenges, and remembering to find renewed passion for what interests you.
I completed this 12 mile, 24 obstacle race on December 1st and am now over the trauma and able to talk about it. Just kidding (kind of)- it was an unbelievable experience and an amazing accomplishment. When a few friends from college asked me to join their team I thought it was going to be great! I had never run 12 miles but figured that the obstacles would be spread out enough that I wouldn’t have to run more than half a mile at a time. Boy was I mistaken.
Walking to the starting line I felt butterflies in my stomach and was suddenly more nervous than I had ever been. To get to the actual starting line I had to climb an 8-foot wall, to prove that you are in for a tough ride even from the very beginning. Before the race we were stuck in a corral like situation like cattle waiting to be let free listening to some of the stories of people who had completed this race against all odds. A man in a wheelchair that completed EVERY obstacle thanks to his team mates, a cancer survivor whose husband was supposed to run in her honor had died a few months earlier in a car crash, and all of the wounded warriors who had run with prosthetic limbs and in honor of those that had fallen. In my wave I met a 74-year-old man and someone who was on his third run of the course THAT DAY.
The gun went off and the floodgates opened- I was not prepared for we were in for. I’ll just name some of the obstacles for you. Arctic enema (a tub of ice water you must submerge yourself in), electroshock therapy (electric wires hanging for the last 20 feet of the race), funky monkey (monkey bars over ice water), Everest (greased half pipe you must run up), and the list can go on and on. Having a team there for you is truly what helps you get through it, but honestly it felt like everyone running was on my team. Without the constant motivation from those around me I do not think I would have finished.
I cannot fully explain the feeling of crossing the finish line after almost 3 hours of 12 miles and 24 obstacles. As soon as I was done I saw my mom and broke down crying, I was physically tired and emotionally drained; but getting that orange headband and free beer was totally worth it!
Now I am extending out a challenge to you all – May 18, 2013 the Tough Mudder will be held here in Jacksonville – Melissa, John, and myself are putting a team together. I want everyone to seriously consider joining us- all levels welcome, trust me when I say that this is something you do not want to miss out on!
Check out the event at toughmudder.com and let us know! If you have any questions about the actual event and obstacles that I have not covered I will be happy to talk with all of you!
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!
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!
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!
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.
So how do we feel about working out and maintaining our fitness levels while traveling for business or pleasure? Do you feel like you just don’t have enough time while traveling, maybe just not sure on what to do, or do we use it as an excuse to just not exercise? Let’s start off by saying we all need a vacation (even if it means the occasional high calorie treat or missed workout). The problem arises when these splurges go from occasional to everyday habits. Tight schedules, limited options, and unfamiliar territory make it easy for traveling to derail your fitness routine. The reason I’m writing about this is, I just recently came back from a trip myself and here are just a few tips I thought might help others while traveling.
1. Be prepared with fitness attire. Exercise opportunities on the road won’t do much good if you are not prepared. A quick walk/run around the parking lot at a rest stop or airport will stretch the legs and burn a few calories.
2. Make space for exercise essentials. If you own an exercise band, tube, or even the TRX, these can fit in a carry on or suitcase to make it easy for on the go hotel room strength training or just focus on exercises that can be done in home.
3. Use airport/hotel gyms. Fitting in exercise during long layovers could be as simple as walking the terminals and even in some airports there are designated yoga rooms, walking paths, and even small gyms. Don’t forget to take advantage of the hotel gym as well, even a quick 30 minutes counts for something.
4. Carefully weigh your food options and have prepared snacks on hand. Take advantage of fresh produce by exploring local markets and meals for a healthy breakfast, lunch, or snack. Fill baggie with mixed nuts and dried fruit, energy bars, and fresh fruit for emergency snacks to make unhealthy options less tempting.
5. Book an active excursion. Make a natural attraction part of your itinerary (hiking, biking, running) or check to see if there are any races or events at your destination you can get in on while visiting. Local fitness studios may have active weekend retreats or bootcamps that you can join while on your trip, so do a little research before you head out. (I love walking cities or going for runs in places I’ve never been, you get to really see the city and explore spots you might’ve missed in a car, taxi, or bus).
6. Use technology to your advantage. Now a day we all have access to a laptop, phone, iPad or other device and online fitness info can be found all over the internet. It can provide solutions for exercise when you are confined to a hotel room. Add some extra Fitness Apps to your phone to have easy access to exercise moves as well as, logs for food and exercise.
7. Get plenty of rest. Let’s face it, traveling whether pleasure or business wears you out. So be sure to get the appropriate sleep to help you sustain and recover from all the traveling. Continue to choose healthy foods, sleep 7-9 hours and plan to get back to your normal exercise routine once you return home…don’t put it off, get right back into the swing of things!
It’s hard enough to maintain your workout schedule while at home, and being on the road it definitely takes some proactive thinking and effort. Remember any little bit of physical activity is better than nothing. Enjoy your vacation with a little active rest!
