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• Reduce your sugar intake to:
-Women- 20 grams or less a day
-Men- 36 grams or less a day
• Record your intake and report to your trainer
• Must have 5 days recorded and turn in by next Monday
• Fruit does not count towards your total
• Worth 5 points!
Do 100 squats everyday, even on training session days. Take a picture or video of you doing your squats to show your trainer. Post to Facebook or twitter for extra points. Worth 10 points total. 1 extra point for every post.
Hello, my name is Stephen Burleson and I look forward to meeting everyone here at Definition! I have been involved with strength and condition training for the past twenty years. I enjoy weight training, Mixed Martial Arts, reading and attending church in my spare time. The joy of my life are my three children Reagan, Caine and Sadie, who are actively pursuing athletic endeavors of their own- ballet, baseball and volleyball.
I have a Doctorate in Physical Therapy from the University of St. Augustine, FL, a Master’s in Sports Medicine and Biomechanics, and Bachelor’s degrees in Biology and Psychology from the University of Tennessee. I have also successfully completed several relevant post graduate internships including: Cardiac Rehabilitation, Orthopedics, Neurology and Acute Care.
As your personal trainer, I am determined to produce the short and long term results you desire. By providing you with progressive, functional and corrective exercises we will address proper biomechanics, posture, dynamic stability, strength/conditioning, confidence, and pain control. Prior to training, I will delineate any preexisting impairments that may be a hindrance to your performance. I will meet you where you are. Together, we will assimilate an exercise regimen designed to restore, maintain and optimize your body’s function.
I am as eager to see your transformation as you are and I am determined to introduce you to a healthier, happier and more fulfilling lifestyle. Your success will prove to be invaluable as you will be educated on the intricacies of exercise as it relates to you current status, as well as the changes we incur throughout the lifespan. You success is my success!
By Candace Moody and Thomas Moody, LMT
Massage therapy has been around for at least five thousand years. There are references in ancient documents of the Chinese imperial court identifying massage as a healing art; in the Bible, there are verses about anointing the human body with oil may that well have referred to some form of healing massage. The Greek physician Hippocrates advised massage routines for his patients. In various forms, therapeutic massage could be found in just about every corner of the ancient world.
Modern athletes are rediscovering the benefits of sports massage. Elite athletes in all sports find that an sports massage therapist can help them train longer, recover more quickly after workouts and injuries, and perform better during competition. Amateur athletes can reap the same benefits, but without an expert training staff to guide you, it can be a challenge to find and ask for what you need.
Here are some things you should know about sports massage:
Not all massage is designed to improve athletic performance. All massage feels good and has some therapeutic benefit. But the soothing massage you receive at a spa is not intended to treat muscles that have been performing at capacity during a workout or competition. Not all massage therapists have the extensive anatomical and kinesthetic training needed to understand which muscle groups have been used or how to help them recover. Therapists who specialize in sports massage have studied athletes and performance and know what it takes to improve function and range of motion.
Massage should be a regular therapy, not a one-time event. Training for competition requires regular and thoughtfully planned workouts. Likewise, massage therapy is more effective when it comes at regular intervals. Massage therapy offers cumulative benefits over time; it’s rare that one session will solve a problem. It also takes time for the body to become accustomed to the deep work required to treat injuries. Massage therapy helps the muscles, fascia and nerves work together to repair, flush or return the muscle to its normal state. Regular massage helps muscles remember what to do to recover and helps the effects last longer.
Effective sports massage uses a variety of modalities. A therapist who only knows a couple of styles of massage may not be able to influence all the systems that your body uses during and after your workout. For example, Swedish massage, the most common massage technique, works on your parasympathetic system. That’s the system that controls “rest and digest” functions, and Swedish is very effective for recovery after competition. But it’s not at all effective before; in fact, a Swedish massage before competing will impair your performance. Ask your therapist how many modalities he has been trained in – the more versatile he is, the more effective he’ll be for an athlete.
If you’re serious about improving your athletic performance, you probably have a personal trainer or coach working with you. Together, you work on a plan for improving speed, endurance, or performance. An expert sports massage therapist can maximize your workouts and shorten your recovery time. If you haven’t incorporated regular sports massage into your training plan, you might be leaving some performance on the table, so to speak.
Authors:
Thomas Moody, LMT is a licensed massage therapist in practice at Definition Fitness in San Marco. He is certified in Neuromuscular Massage. Thom is part of the sports medicine team of the NFL’s Jacksonville Jaguars and Jacksonville University, and has worked with collegiate and Olympic athletes in many sports. He is also certified as a Level One USAA Track and Field Coach. Candace Moody is a writer based in Jacksonville.
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!!
Completion value = 1 Definition point
TRANSFORM YOURSELF!