Coconut water- delicious and nutritious!
It’s true! That water that is fun to drink out of the coconut on vacation comes in a bottle now- and in different, delicious flavors.
Don’t be fooled, this coconut water isn’t just any old water. Before or after a workout this drink is top notch. Coconut water is naturally refreshing, with fewer calories and sodium than regular sport drinks. Biggest advantage of drinking coconut water is the added potassium; one bottle has 600 mg, which is about the same as eating 3 bananas!
Flavors include natural, chocolate, pineapple, mango, pomberry, lima citron, and passion fruit.
Here at Definition we carry the natural and chocolate- after your workout try that instead of your normal water!
My name is Robyn Morris and I am just starting out here at Definition Fitness. I am a certified personal trainer through the National Strength and Conditioning Association (NSCA) and a graduate from the National Personal Training Institute (NPTI) of Orlando, FL. Where I also received additional training in TRX/Suspension Training and Osteoblast-“Strength & Conditioning for Bone Health”.
I am originally from Titusville, FL and moved up here to the St. Johns County area with my husband a few years ago. I’ve always worked out but it wasn’t until living here in the St. Johns/Duval county area that I became more proactive about my health and began pursuing a more active, healthy, and sustainable lifestyle. For me it started out from running my first 5K and I was hooked. I started running more and participating in more events. From there the curiosity in the fitness world began to change and I began exploring different exercise regimens to expand my own fitness levels and knowledge. That’s when I decided since I enjoyed training and learning new and different exercise methods, maybe I should not only make this a personal lifestyle change but a career lifestyle change.
I believe that working out should be a fun and effective way of improving ones overall lifestyle. You have to train hard to play hard and enjoy being active. Some of my favorite days are my active rest days. I enjoy just about anything as long as it includes being active, I may not be the best but I’ll give it my all and try new things. I enjoy just being active with my husband outside running, kayaking, paddle boarding, riding bikes on the beach or just taking evening walks there. Being fit just kind of rolls into everyday life for me and that’s what I hope to bring out of each and everyone of my clients.
So please come see me so I can help maximize your workout efficiency and improve upon your fitness goals in a positive and fun environment here at Definition Fitness.
My name is Megan Letizia and I am new to Definition Fitness. I am a certified personal trainer through the National Strength and Conditioning Association (NSCA) and also have my Spinning Certification. I graduated from Florida State University with both my Bachelors and Masters degrees in Sport Management.
I am originally from Coral Springs, Fl and after moving to Tallahassee in 2006 realized North Florida is the place for me, and just recently moved to Jacksonville. I got into fitness after my freshman year of college where the freshman 15 became a real problem for me. During my own weight loss journey I realized how interesting and ever changing the world of fitness is and decided to get my personal training certification. I spent 4 years training and teaching during college where I had the privilege of educating and training countless clients during which time I realized this was the career I have always wanted.
I welcome that sore feeling in my muscles the day after a hard workout knowing that it only means that I am getting stronger, healthier, and one step closer to my goal. I love to be able to wake up every morning with energy and feel like my body is ready to take on the day. Being new to the city I spend a lot of time enjoying all that is has to offer while eagerly awaiting football season.
I would love for you to come see me at Definition Fitness where I can help you make a permanent lifestyle change and make those fitness goals a reality!
The “sugar is sugar” axiom works to help us understand that any starch (though not sugar as we think of it when we eat it) will eventually be broken down into sugar in our bodies…and will raise our blood sugar (blood glucose).
Starch is a chain of bound glucose that will become glucose in your bloodstream by digestion. This saying also serves to get us to take a harder look at fruit as something that conventional wisdom will tell you needs no moderation. But the saying does fall flat and is too simplistic in conveying a fundamental difference with sugar molecules that definitely needs attention. Most of the sweeteners (table sugar, maple syrup, honey, fruit juices, etc.) and sugary foods (fruits) that we eat contain different compositions of the molecules glucose and fructose. We know that regulating our blood glucose is important…but where does fructose fit in this equation?
Fructose is not metabolized in the same way as glucose (starches are chains of glucose). It’s metabolized almost solely by your liver. High levels of fructose consumption can put a real burden on your liver and lead to Non-Alcoholic Fatty Liver Disease (NAFLD). Fructose molecules can also glycate (bind with other molecules) to produce free radicals and promote inflammation. So any sweetener or fruit with high fructose content is worth being very mindful of. The so called “low glycemic” sweeteners are such because they contain less glucose and more fructose. That’s how they raise your blood sugar less…but they’re even nastier.
Agave nectar is made in a similar fashion as high fructose corn syrup (HFCS). The starch inside the agave plant is transformed into free synthetic fructose. Agave nectar has MORE synthetic fructose than HFCS. So what does that mean? Your body can’t use it and so it ends up stored as fat in your body, is inflammatory and can wreck your metabolism. No thanks.
Read more on health-bent.com
Don’t forget about our express lunch workout:
Mondays and Thursdays 1130-12
Boot camp is now only offered Saturday mornings at 8…. Great way to start your weekend!
Kamie Hall, Alex’s client describes “What Definition Fitness means to me….”
A brand new start. December 2010, I had reached the point where enough was enough! So, a few hours of Google later, I placed a call to Definition Fitness. Alex is my trainer of choice. Upon showing up for my initial appointment, I met with Alex and completed the workout with him. Mind you, I have been a couch potato for years and weighed 225 pounds, so as I am trying to re-coop from what I have just been through, I knew I had met the partner I needed in this aspect of my life.
I have tried all the diets and the gimmicks, but never a personal trainer. As the weeks progressed, I was trading in my women’s size 18 for 16’s, then 14’s, and on down the line. At the end of just one year, we had lost 83 pounds and 40 ½ inches!!! And my new size….Junior’s size 5! This is where I stand as of today; however, I have 17 more pounds to go to get to our goal of 100 pounds OFF! I plan to be 125 pounds by my birthday this year in May.
My training with Alex is one of the best decisions I have ever made. From day one, he has never embarrassed or made me feel like I did not belong there. He has been very patient, professional and a true blessing to me; definitely going out of his way to help me. I would have to say of the exercise and the lifestyle change with the food, the food is the hardest part of my battle. At least I have a great support system now. Alex and all of the staff at Definition Fitness have been a great fit for me!
Jason’s client: Laura Lewinson
Laura Lewinson has been a client of mine for only a short time, but she has already made great progress and she brings a wonderful attitude to the gym. She is always here, ready to go, and eager to workout hard! Laura is a very good athlete and her natural abilities allow her to quickly pick up on the technical aspects of the exercises we have done. This allows me to progress her into the next phase without spending too much time reiterating proper alignment and set-up.
One of Laura’s greatest attributes is her understanding of what is important in training. She isn’t afraid to build muscle and she understands that lean muscle mass is the key to metabolism. That was something that she walked in the door with, and I have enjoyed teaming up with her to give her the workouts and knowledge to combine with her willingness to improve, and together we will certainly achieve the goals that she seeks.
March is National Nutrition Month. Beach season, summer, bikinis, and board shorts are right around the corner and now is a great time to properly refine your diet to get the lean summer look that you’ve been working so hard for. Your trainer will be able to help you in your specific plan, but here are a few universal tips to keep your nutrition a priority.
1. Eat the whole rainbow. Forget your first thought of “Yes! I love Skittles!” Eating the rainbow begins at the produce section of your grocery store or farmers market. Try to get produce of every color. A few suggestions; red – apples, tomatoes, peppers, cherries. Orange – oranges, tangerines, apricots, carrots, peppers. Yellow – bananas, banana peppers, squash, lemons. Green – broccoli, green beans, peas, cucumbers, spinach, lettuce. Blue – blueberries, blue raspberries. Purple – grapes, plums, prunes, and so on. Different colors in nature usually represent different vitamins. To eat the rainbow is to ensure that you are eating a variety of nutrients.
2. Go nutrient dense. Sure, potato chips come from potatoes, and do contain some nutrients. A hamburger from a fast food chain does contain some protein, and fried chicken is still chicken. The difference between these foods and the foods you should be eating is that they add in extra calories that come from sources that provide only extra calories without any benefit. A french fry contains roughly half of its calories from the potato, and the other half comes from the deep fryer. Calories are essential, but try to make as many of the calories that you consume, count.
3. Eat early and regularly, then know when you’re full. Eating a nutrient dense meal early in the day will provide you with sustained energy throughout the day. Don’t let the momentum of a good breakfast be stopped by skipping meals all the way until dinner, where most likely you will be so hungry you won’t be concerned with what you eat. Plan snacks throughout the day and take good foods with you. If you feel hungry, eat something nutrient dense.
Use this month to focus on your nutrition and to talk to your trainer about ways to refine your plan. Be conscious of nutrition during this month and enjoy the carryover into the summer.
– authored by Jason Rice
The trainers here at Definition have decided to recognize some of our clients who have been working incredibly hard and deserve to be bragged about:) So, starting this month each trainer will spotlight one client who has achieved some pretty amazing things….
Melissa’s Client of the Month: Jeff Curry
Jeff Curry started training with me March of 2011. He came in with IT Band syndrome, which meant extreme pain in his knees. However, he also came in with the best attitude of anyone I’ve ever worked with. Jeff was willing to listen and trust- but most importantly give 100% while he was working out. We quickly tackled Jeff’s IT Band issues, thanks to his participation in the “weird” exercises I had him do;) and his stretching diligence. In the last year, Jeff has become incredibly strong and agile, and has lost 30 lbs! It puts a smile on my face when Jeff texts me with updates on his progress, thanking me for his success- but it is truly all because of his hard work and determination! Jeff is the kind of client who makes me work harder to become a better trainer so I can constantly give him new exercises and challenges. So, thank you Jeff! You are such a joy to train!
Colleen’s Client of the Month: Kristen Larson
About three years ago I had the opportunity to start training Kristen. Since the day I met her she has had the most bubbly and positive personality I know. Her smile and laugh are infectious, and I promise if you’ve ever met her you can agree she will make you smile on your worse day. Two years ago I was so disappointed when Kristen informed me she would be moving to North Carolina for work. She trained with me til the day she moved and we found her a good gym to continue her training in her new home town. At that point I thought I had not only lost a great client but an amazing friend. But only a few months ago I received a phone call that Kristen was back in town and ready to get back to work. The excitment I felt was great, but I was also elated to see she shared the same enthusiasm to be back. It was so exciting for me to see all of her improvements over the last year but there was one thing killing her; she just couldn’t get a double under! So her first week back we made it a priority, and I’m not sure Kristen thought we could do it. But sure enough Kristen got one….. then three! She hasn’t stopped since. Kristen just recently bought herself a speed rope to continue getting better at double unders. She also recently brought her roommate Erika to join the Definition family, and Erika will tell you how she will wake up to Kristen doing double unders outside her window.
Lance’s Clientof the Month: Cynthia Rizk
A recent graduate from local Bolles high school went on to University of Florida for undergraduate studies, then to Ross medical school. She has recently been invited to a residency at Penn State University. Cynthia had played tennis in high school and exercised all of her life until being sidelined by a disk injury in her low back. Since starting at Definition in March of 2011 she has successfully lost 40lbs. A healthy diet and regular workout schedule along with a food journal have been her keys to success. Through her life, Cynthia has persevered a lot and triumphed over injury and illness to become an incredible young person. As a doctor she will be able to help people along with their battles against the tribulations life puts in their path. Cynthia is a true inspiration and it is more than a pleasure to be her coach.
Tune in to our channel on youtube at JaxDefinitionFitness to check out our Kettlebell video. This week Melissa leads you through 5 exercises that can be done with a kettlebell, or any weighted object, at home or on the road….go get em!
