What you should know about stretching.

How is stretching beneficial? Many people believe stretching increases your flexibility, loosens tight muscles, and prepares your muscles for a high intensity workout. This isn’t entirely true, maybe a little, but not really. If you stretch your muscles for a couple of seconds a day in hopes of achieving any of the previously stated claims, you’re in for a rude awakening. Your muscles don’t change, stretch, or grow in the course of a couple of seconds. Flexibility is determined by your nervous system’s tolerance to that range.

If you’re confined behind a desk all day then you may have short hamstrings. This is due to continuous contraction of the hamstring muscle. A result of this is experiencing tightness in that area. And No, the general ten second stretch a day doesn’t help solve your problem. Melissa recommends that you loosen those muscles up as often as you can. Instead of being trapped behind your desk all day you can sit with your legs straightened on the floor to give those muscles a break.

Is stretching pointless? No, you can still do short, frequent stretches that are within your range. This assists your body into exploring your movement ranges and then, very gradually, helps you become more mobile.


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Father's Day Poster

FREE Gut Health Demonstration

Definition Fitness of Jacksonville, LLC announced today that Dr. Robert H. Bodendorf, DMD will be discussing the power of the Gut on April 25, 2017 at their facility on 1950 San Marco Blvd, Suite 5 at 7:00 pm.

“I began developing an interest in trying to figure out what leads to true health when a critical family illness occurred in 2008, says Rob.   All roads converged on gut health and the mind-body connection.  I do not believe true health can be attained without healthy gut flora and the introduction of probiotic foods and the elimination of toxins in food that kill the microflora.”

Rob enjoys a discussion about why a healthy gut is important and will show how easy probiotic foods like sauerkraut and yogurt are to make.   He is a graduate of the College of Charleston in 1980 where he majored in Biology and a graduate of the Medical School of South Carolina where he obtained his dental degree.  Like many medical programs in this country, Rob’s formal education did not contain any classes about nutrition.  He is self-taught and is excited to share his learnings and experience with you.

Definition Fitness of Jacksonville, LLC is a health studio committed to helping people move better, feel better, look better.  Located in the heart of San Marco, the studio has served the community for more than ten years with state of the art personal training.  More information on this free demonstration is available on their web page at  Or you may call 904-398-6442.

Welcome, Pinky!

Hi, I’m Pinky and I’m happy to be part of the Definition Fitness family! I was born in Thailand but raised most of my life in the US. I am a very active person, so much that my friends call me a hummingbird! I love playing all sports from baseball, tennis, to volleyball but currently I have been more focused on running, biking, dragon boating, outrigger canoes, and mud runs. I’m also the strength and conditioning coach for my dragon boat team.

I’ve been doing personal training for 11 years and I love every minute of it! There’s no greater satisfaction than helping others live a stronger and healthier life! I focus on getting the body back into balance so that everyday functional movements can be achieved with ease. With my medical background, I have a particular interest in working with anyone with medical concerns (joints, post-surgery, injuries, etc) and being able to regain mobility and function.

I’m excited to be part of this team and I look forward to helping everyone reach their fitness goals!

Total Attention to You!!

What is Joint Mobility?

Joint mobility is the range of motion found when muscles surrounding 2 bones contract or relax creating joint movement causing adjacent bones to articulate, slide, glide, hinge or pivot with each other.

Without good Joint Mobility a person will be restricted in their joint’s available range of motion. Typical restrictions in joint range of motion are due to shortened or lengthened muscles. Limited range of motioned can also occur to conditions with the joint itself and can carry with it joint pain or stiffness.

What is Flexibility?

Flexibility is a muscle’s ability to lengthen or stretch to it’s appropriate length when needed, to allow a body part or parts to move through all available ranges of motion.

Flexibility is typically one of the most forgotten or overlooked aspects of health. Poor flexibility could lead to limited ranges of motion in one or multiple joint(s) up and down a person’s kinetic chain. In order for a person to be healthiest version of them possible, equal focus and attention must be given to flexibility.



When we think of boosting testosterone levels, the image of a huge bodybuilder injecting steroids might come to mind. But everyone, men AND women, need be concerned with their testosterone levels.  After age 30, men with low testosterone levels are at high risk for heart disease, type 2 diabetes, obesity, impaired sexual function, and more. Testosterone levels in women start to decline in their 20’s and can increase body fat, slow metabolism, and reduce bone density and strength.

But fear not. We can naturally boost our levels of testosterone by, da da da daaaaa- exercise and nutrition. Shocking!


If you want to optimize natural testosterone production, make sure you have those 3 things incorporated in you daily diet. Here are some examples of fats you are looking for: avocados, olive and coconut oil, almonds, egg yolks, and animal fat.  Also supplement your diet with zinc and vitamin D, both of which have shown a very strong relationship with higher testosterone levels.


Exercise has a major influence on testosterone levels. Specifically, medium to high intensity weight training that incorporates compound movements (mutlijoint exercises like squats). Higher volume training programs have been found to have the greatest hormonal response (such as 3-5 sets). If you were to google “testosterone boosting workouts,” you would find something like; “After completing a dynamic warm up perform 3 sets of 10 bench press, kettlebell swings, v ups, and mountain climbers.” Look familiar? Luckily if you are working out with us, you are already engaging in workouts that will help boost your testosterone levels. Keep at it and don’t be afraid to lift heavy! Increased weight = increase testosterone production= high metabolism= low body fat….you get the idea.

Increasing your efforts in the gym, as well as eating a diet with fat supplemented with zinc and vitamin D, will naturally increase your production of testosterone. This means improved mood, sleep, libido, energy, and overall health. And who doesn’t want an increase in their quality of life?


5 Elements Yoga Class


Definition is now offering a weekly Yoga class with Tim Dailing. 5 Elements Yoga is a 45 Minute Ashtanga based Vinyasa Yoga set in a small group setting 4-6 students per class.

Classes are Monday, Wednesday and Friday from 12-12:45pm. 


Our Youtube account

Be sure to check out our latest uploads!

Our very own Anthony Moore, Tim Dailing and Michelle Bakkar demonstrate different exercise variations you can try.

Anthony Moore – Battle Rope Variations

Michelle Bakkar – BOSU Ball Variations

Tim Dailing – Dead lift Variations

“Luk Pra Kob”

This Thai medicine, in conjunction with the Thai bodywork we offer, is called Luk Pra Kob, which is Thai for “hot herbal compress”. This alternative medicine is a pressing herbal sphere used to stimulate the “sen lines” in the body, which is a similar system of lines used in acupuncture.
Heat increases blood flow, improves circulation, relaxes your muscles, stimulates nerves, energizes internal organs, and soothes tension and soreness. In addition, the herbs in the herbal compress are a great aromatherapy when inhaled, which can improve congestion, and other breathing problems as well as relax your mind. The natural oils and herbs can also be applied for detoxification, pain treatment, inflammation and for improving skin complexion!
~~We are offering a Fall special for $50.00 on a 1 hour session~~
So sign up today! 

Why It’s Important For Women To Lift

By Michelle Bakkar


According to the National Center for Health Statistics only 20% of women practice strength training weekly. Pumping iron twice a week can reduce overall body fat by 3% in 10 weeks. That’s 3 inches off your hips and waist without even changing your diet!

Majority of women are discouraged by the belief that they will bulk up or look manly. Don’t be swayed by this myth! Due to high levels of estrogen and low levels of testosterone it is VERY difficult for women to become overly muscular. When women lift weights, the changes to their muscles are generally related to tone, strength and endurance rather than size. The resulting look is firm, feminine toning-not bulky, masculine muscles.

The Mayo Clinic notes the following among the many benefits of strength training:


  • Preserves muscle mass
  • Controls weight
  • Reduces risk of osteoporosis


One pound of fat takes up 18% more space than one pound of muscle. In turn, lifting increases the number of calories burned while you’re parked on the couch. This is because after a strength workout muscles need energy to repair their muscle fibers. Let’s hit the weights ladies!

Did you know?

Exercise helps you stick to a diet plan. Read more about it in my next blog!