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!
I wish I had $1 for every time I heard this excuse- yes I said excuse, not reason. Everyone is guilty of using this – even us trainers.
The most important thing about working out is to realize that it does not require a large amount of time out of your day; here are some guidelines from the American College of Sports Medicine (ACSM) for cardio training:
1. Adults should get at least 150 minutes of moderate-intensity exercise per week
2. 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous- intense exercise (three times a week) is recommended
a. One continuous session or multiple shorter sessions (at least 10 minutes) are both acceptable to accumulate amount of daily exercise
3. People unable to meet these minimums can still benefit from some activity.
Lets delve a little deeper into what these recommendations are saying (the proof you have time for exercise)-
1. 150 minutes per week breaks down into around 20 minutes a day
a. 20 minutes a day is spent hitting the snooze button, waiting in line for lunch, watching reality TV shows, waiting for dinner to cook, etc.
2. Minimum of 10-minute sessions can be used to accumulate daily exercise recommendations.
a. 10 minutes of power walking with your dog in the morning or at night, climbing the stairs at work for 10 minutes during your lunch hour, playing with your kids at the playground, walking them around the block in their stroller, etc.
3. Any activity no matter how little is better than nothing!
Instead of thinking about how busy you are doing other things make a time in your day that is blocked off for working out. I did this in college; my gym time was blocked off as if it was a class that I had to attend. That way when my friends wanted to go to lunch or do whatever college life activities we could do I had an excuse. Your health is way too important to put on the back burner, you make everything else in your life a priority why should exercise fall by the wayside?
We are all guilty of it – scouring the Internet or latest fitness magazine to find the new diet or exercise tips. What a lot of people don’t know is that what they are reading could possibly be exactly what you DO NOT want to do. Keeping up with what is right and what is horribly wrong can be tough to do, which is the reason behind this blog today.
Myth #1: If you exercise one area, you will lose fat in that one area.
No, spot training is not possible. To put it logically – chewing gum does not make your jaw muscles bigger and make you lose weight in your face so why would doing side bends for love handles make them go away? Weight comes off first from where it went on last – it is easier to lose weight you’ve put on recently. It is an all or nothing principle and a mixture of diet, cardio, and strength training will get you where you want to be.
Myth #2: Woman shouldn’t lift weights because they’ll get bulky
Ladies, please stop thinking this. We do not have the same hormones as men and it is impossible (without the help of an illegal substance) to have the same gains in muscle as them. Yes it is possible to gain muscle but lets be serious, you rarely see women with pecs that you can make bounce up and down and biceps that look like they are busting out of your shirts. Strong is the new skinny ladies so go ahead and pick up that weight.
Myth #3: You should work abs everyday and every other question about abs out there
Your abdominals are just like every other muscle in your body – they need time to rest and recover. Working them everyday is not only over training but not going to get the results you want. “Abs are made in the kitchen,” a saying repeated over and over again by professional bodybuilders. You can work your abs as much as possible but unless you lose that layer over them, you will not see them. Doing crunches does not equal a smaller waist, if anything you are making the muscle bigger which will look great once you get that diet in check and cardio going. Lastly, attribute a 6 pack to good genes, you can have a great looking core but to get those washboard abs you have to be pretty blessed in the gene pool.
Myth #4: Muscle turns into fat
Muscle and fat are two very different cells that simply do not mutate into one another. The amount of muscle can be hidden by the amount of fat and visa versa but they are not one in the same. While a pound of fat and pound of muscle may weigh the same, they differ in density. Five pounds of fat takes up more space than 5 pounds of muscle.
To eat 3 meals, 6 meals, or even 9 meals a day that is the question??? How many meals, how often, what size portion, when and what time are good to eat, and when do you avoid eating. It’s the never-ending, always-changing questions and answers. There are many thoughts on this and many possible answers, but bottom line we need to do what works well with our own individual bodies.
According to a recent study by American Journal of Clinical Nutrition, a group of nutrition researchers concluded that whether you are practicing the “three”, “six”, or even the “nine” meal daily dietary pattern, weight loss ultimately comes down to “how much energy or (calories) is consumed as opposed to how often or how regularly one eats”.
As far as increasing the amount of calories we burn, according to Viki Sullivan PhD, RD, LD; the only thing that has been consistently shown to increase Baseline Metabolic Rate (BMR) is…Exercise!! In other words weight maintenance: Calories In = Calories Out.
Another major key factor is eating the right total amount of calories each day, and getting those calories from the ideal amount of Protein, Fat, and Carbohydrates (yes I did say Fat and Carbs)!
The trick is eating when you are truly hungry but not so ravenous that you are at risk for overeating or eating out of control. Ask these questions:
· Am I hungry? (If unsure, wait 20 minutes and ask yourself again)
· When was the last time I ate? (If it’s less than three hours, it may not be real hunger)
· Could a small snack tide me over until the next meal? (Have ready-to-eat fruits or vegetables on hand for this)
However, many nutrition experts agree that when it comes to weight loss irregular eating patterns and skipped meals are not good for any of us. So make sure to eat something!
If your unsure how many calories you might need, see one of the trainers and we would be happy to put some info together for you. Number of calories expended through physical activity increases with: frequency, intensity, and duration of training program; as well as non-training physical activity (jobs, recreation, sports). With today’s Apps and programs out there its easy to monitor this on the go and in everyday life, so let us know what we can do or how we can help!
To explain exactly how foam-rolling works makes me use words like fascia, Golgi Tendon Organ, and autogenic inhibition; instead of putting you to sleep I will use an easy analogy- rolling out the knots in dough with a rolling pin. Knots can form in the connective tissue that protects your muscles (fascia) causing discomfort. While using the foam roller you are putting pressure on those knots and rolling them out, similair to what a massage therapist does. Stretching is very beneficial and cannot be neglected. But in the case of muscle knots, stretching alone is not enough. When stretching a muscle with knots, you are only stretching the healthy muscle tissue; the knot remains a knot. Just like stretching, foam rolling needs to be done repeatedly to obtain the full benefits.
Some of the benefits of foam rolling or self-myofascial release are-
· Corrects muscle imbalances
· Relieves muscle soreness and joint stress
· Increase in flexibility
· Increase in muscle function
· Increase in overall performance
Muscles usually targeted with the foam roller-
· IT Band
· Piriformis
· Hamstrings
· Quadriceps
· Back
We have foam rollers for sale- get one now and enjoy the benefits!
