Can you tell us a little bit about your background personally and professionally?
Well, I am a graduate of the University of Central Florida (UCF) with a Criminal Justice degree. I’ve been married to my husband for little over 11 and ½ years. Flash forward a few years, a move up to Jacksonville and not knowing what I really wanted to do, I started getting into running and working out. I had always “semi worked out”, but I was never the sporty person and it always seemed like it was something I “had to do”. It wasn’t until I started running in different 5K’s and really pushing myself in the gym, that I really found that competitive edge. From there I became addicted to how good I was feeling and enjoying the stress relief it provided. That’s when I thought to myself, why don’t I do this for a living? So back to school I went, and became a certified personal trainer with the National Strength and Conditioning Association and started working here at Definition Fitness in 2012.
Tell us a little about your own personal training style or preferred methods?
I personally love strength training with functional movements and Olympic lifts. I enjoy anything leg related and feeling that burn (squats, lunges, or deadlifts). I usually rotate through the week on different areas of the body or movements and run about 4 miles every other day (3-4 times). I prefer to spice it up (so I don’t get bored) with a little bit of HITT or circuit training too. That way it combines strength training with some type of aerobic/high intensity exercise.
However lately, it probably hasn’t been as intense as I’d like. I guess I’ll go ahead and put this public announcement out there, “I am pregnant with my first little baby” and as a personal trainer I knew stopping working out was never an option, maybe a change up but never stopping. It definitely has been an eye opening experience to say the least, from seeing my run times diminish, to just being a little more winded than usual and tired. However, knowing everything that I was taught in my pre/post partum training cert., I knew that as long as I listened to my body and didn’t try anything new that I haven’t done before becoming pregnant, my baby and I would both benefit from keeping up with my training in the long run. To this day I am still maintaining being active running and strength training and feel great! Now a day women are encouraged to continue training because it can help boost your energy, sleep better, reduce discomfort, prepare for labor, reduce stress, improve self image, and help get your body back into shape post baby. I am excited and looking forward to my own experiences to come…the good and the tough. I believe this will only help me learn and grow as a trainer and hopefully help me to help others that are on their own different journeys.
So how do you train your clients and why do you believe in personal training?
Usually training programs for my clients are dependent on their fitness assessments and goals. Since I believe in training for functional movements, I tend to incorporate those types of movements that we can all benefit from like squatting down properly, picking up heavy equipment or kids up properly. I like to have clients consistently perform certain major compound movements, like squats, deadlifts, presses, and core on a regular basis so I can see how they improve. Also I like using supplementary exercises (cardio, burpees, box jumps, kb swings, step ups) to throw in, to mix it up and keep them moving. I believe in personal training, because we all struggle with something in our lives and if I can help in some way be that tool to help a client achieve a fitness goal, then it (they) are worth it. Whether its getting them to run/walking their first 5K, perform their first squat properly, or excel them in a lift they already perform but need to take it to the next level, or just being that support system when they don’t have that and need it to reach that goal, I believe in being that for my client. As personal trainers we have a responsibility to help educate, direct, and lead by example, that being healthy doesn’t have to be difficult you just have to want that for yourself and be committed to making that change.
We currently have 3 indoor cycling classes at Definition Fitness: Tuesdays and Fridays at 12:15pm for the lunch crunch workout (45 minutes), and Sunday mornings at 9am for a one-hour weekender workout. Created and lead by our certified Spinning instructor, these classes can only be found at Definition Fitness!
Sign up online at www.Defintionfitness.com and click on “schedule a class”.
Here are some interesting facts about indoor cycling and its benefits. Did you know…
- Indoor cycling uses specific hand positions and five core movements. Hand positions 1, 2 and 3 are identified by the area where your hands should be placed onto the handlebar. Use a relaxed grip to avoid neck and shoulder tension. The five core movements are seated flat, seated climb, standing flat, standing climb and jumps. The different positions target different muscles.
- The average indoor cyclist can burn 400-600 calories during a 40 minute workout when averaging 80-110 rpm’s – an equivalent to 15-20 road miles.
- Indoor cycling is a low impact workout that enhances your cardiovascular health and is easy on the knees and other joints. Indoor cycling also improves strength and diabetes control, reduces blood pressure and helps with weight loss.
- Indoor cycles can be adjusted to different levels of resistance to simulate various terrain and road conditions and to accommodate different fitness levels.
- Indoor cycling is a great full body workout, and emphasizes the legs, lungs and heart.
- Indoor cycling classes use high-energy music to motivate participants to reach their speed and endurance goals.
- Indoor cycling participants may experience a rush of endorphins that can aid in mental health. Benefits include better sleep, lower stress levels and deeper relaxation.
- Indoor cycling programs use visualization to achieve a mind-body connection for participants and encourage students to focus on their body movements and deep breathing.
Tabata
The fastest most efficient way to burn fat.
- Tabata is a form of High intensity interval training. (H.I.I.T.)
- Generally a 2:1 ratio of intense working to recovery periods.
- Tabata can be utilized through many different methods, for example: The following regimens are commonly used by performing continuous exercise for four minutes or 8 cycles:
- 40 sec. hard sprinting : 20 seconds of rest (performed 4 – 30 min.) or
- 20 seconds of maximum effort exercise: 10 seconds of rest.
The aerobic, metabolic, and strength benefits to this model of training are as follows:
- Fat oxidation is elevated significantly for up to three hrs after the workout. Exercise Post Oxygen Consumption (EPOC) can remain elevated for 36-48 hours post exercise.
- Dramatic reduction in total body fat, (visceral and sub-Q fat in the torso and extremities), decreases insulin resistance, increases EPOC , AKA. “afterburn”, by increasing metabolic rate. The effect of EPOC is the greatest after the exercise is complete and decreases as the rest period ensues. Measurable effects exist up to 36- 48 hours post exercise. This form of exercise optimizes fat utilization for energy during exercise and after exercise for up to two days! Ask your instructor if you are interested in Tabata today!
Definition Fitness is announcing DISCOUNTED MASSAGES with Thom Moody for a limited time only….
Starting Monday, July 14th enjoy 15 % off massages (applies to 1/2 hour massage and full hour). This offer will be available until Monday, August 4th. Take advantage of this incredible offer and make an appointment (or many appointments) ASAP! You can stop by the desk and make an appointment or call us at (904) 398-6642.
Calling all Pinterest lovers…Definition Fitness now has a Pinterest account. Please follow us!! There are healthy recipes, funny sayings to help brighten your day, and inspirational fitness quotes to motivate you. We will keep adding more as time goes on and we hope our page will make you smile, keep you motivated, and inspire you. Happy Pinning! The link is below:
This upcoming month we are celebrating men’s health month as well as the healthy foods we eat! Come in to the gym and find some new healthy recipes on our bulletin board that you can add to your diet! From breakfast to lunch to dinner and desert, and all the snacks in between, there’s always room to improve what you eat, or substitute in a healthy snack. Add in some parfaits, donuts, s’more brownies, and many tasty choices!
Shadaey is a student at Jacksonville University, who majors in Kinesiology. Her undergraduate studies have included areas in nutrition, exercise dynamics, biological sciences, and exercise physiology. She is also a member of the universities track and field program, where she specializes in long and short sprints.
Shadaey is a new intern at Definition Fitness. She will be gaining experience in the field of personal training, as well as learning the processes and objectives of being apart of the Definition Fitness team.
Endurance Training 
Whether you are a beginner, intermediate, or just an amazing runner; or any other type of athlete trying to up the game here are a few fun tips to work into your routine to help with endurance and stamina.
1. Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.
• Improve cardiovascular capacity. Endurance running can take wind out of you. By using the interval training, you’ll increase your anaerobic capacity (oxygen-depleting). And when you combine this with aerobic capacity (oxygen-building with easy runs and long runs), these will end up making you faster.
• Burning calories. Bursts of energy (the high-intensity part of interval training) will increase the amount of calories you burn. This is true even for relatively short bursts.
• It adds interest to your running routine. Let’s face it, boredom doesn’t help the situation when we are trying to make changes. This way it keeps you motivated and looking forward to the change.
2. Perform steady intervals. Try alternating equal periods of high and low-intensity running. This will be the easiest and helpful way to incorporate interval training.
• Start with a 10-15 minute warm-up. Start off with a fast walking pace followed by a light jog, picking up speed at the end of the warm-up to break into a full run. This will make sure your body is properly warmed-up before you begin the intense speed work.
• If you are new to doing intervals, you need to train your body to get used to the hard intervals. Run at high speed for 1 minute followed by 2 minutes of slow running or walking. Repeat these intervals 6-8 times. Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one minute burst followed by one minute rest). Make sure you and your body, are ready to increase the intensity of the faster pace intervals and reduce your rest/recovery period before you reduce the rest/recovery time.
• End with 15-20 minute cool-down and light stretching.
3. Pyramid Interval Training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.
• Warm up for 10-15 minutes. As described above, begin with a rapid walk followed by a light jog, picking up speed at the end of the warm-up, so that you are running at high intensity at the end of the warm-up period.
• Run for 30 seconds at high intensity. Then, run at low intensity for 1 minute. Continue as follows:
• 45 seconds high, 1 minute, 15 second low.
• 60 seconds high, 1 minute, 30 second low.
• 90 seconds high, 2 minute low.
• 60 seconds high, 1 minute, 30 second low.
• 45 seconds high, 1 minute, 15 second low.
• 30 seconds high, 1 minute low.
• Finish up with a 20-30 minute cool down, ending at a comfortable walk.
* NOTE- Just like when you start any new program, you need to make sure your body is adjusted and ready to start it. Doing too much too soon can lead to injuries. Just like when you are building up your mileage, you don’t just build up. You gradually build up. If you are pointing to a specific race, you do longer intervals with longer rest several months before the race. As the race approaches, you increase the intensity and shorten the recovery.
4. Do Variable Intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.
• Warm up for 10-15 minutes of easy running.
• Mix it up. Run for 2 minutes at high intensity and then jog slowly for 2 minutes, 30 seconds. Run at top speed for 30 seconds and then jog for 45 seconds. Mix up your intervals at random. Just make sure that you rest for longer periods after longer high-intensity intervals than you do for short bursts. When starting out, keep your rest periods slightly longer until your body is ready to shorten the rest intervals.
• Cool down for 15-25 minutes.
5. Use the Interval Setting on a Treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren’t built into the interval training program.
Don’t Forget To
Add Weight Training to your running. Weight training increases your running economy, which means that you use oxygen more efficiently during your run. Try doing free weights, machines or other strength training exercises three times per week.
Benefits of Strength Training – There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:
• arthritis
• diabetes
• osteoporosis
• obesity
• back pain
• depression
*Push Ups, Squats, Deadlifts with Row, Dips, Side/Front Planks & Shoulder-Press, (to name a few) all of these and more can be given to you by your awesome trainer’s at Definition Fitness, so don’t neglect the strength training!
Other Ideas to Help Increase Endurance
1. Increase your mileage by 10 percent per week. For example, if you run 2 miles per day, then add 2/10 miles to your daily run for a week. Continue adding 10 percent to your run to increase your stamina. But make sure to alternate your training. For example, if you run 20 miles a week, you will increase it to 22 miles the next week. But the week after that, bring your mileage back down thus allowing your body to adapt (so run maybe 18-20 miles). Then the week after that, take it up to 25 miles a week, followed by reducing your mileage to 21-23 miles then following week. Gradually build up your running. AT what mileage to peak depends on your race you would like to do.
2. Take a long run on the weekends. If you’re used to running 2 miles per day during the week, then take a weekend run for 4 miles.
3. Run slower and longer. For example, run at 60 percent of your capacity for longer distances. The long run is meant to help build stamina, and it is not a race. Make sure to take easy days before and after these runs.
4. Do high-powered bike intervals. Try pedaling on a high-tension exercise bike, the setting works your leg muscles even more than running uphill, without the impact on your joints.
5. Swim some Laps. Include some swimming to change up your routine or to help with after a run.
6. Increase your mileage by 10 percent per week.
7. Take a long run on the weekends.
8. Run slower and longer.
9. Try plyometrics.
10. Increase the pace at the end of your runs.
11. Run on changing terrain.
12. Change your diet.
13. Most Importantly “Make it Part of your Schedule”. If its just like waking up and brushing your teeth, it will be apart of you and nothing will get in the way!
The Deadlift
Deadlift: means to take a barbell from the floor to resting around hip level. Put simply, a deadlift is an exercise that trains your body to pick up a heavy object from the ground in the most efficient way possible.
The deadlift is one of the most efficient exercises around when it comes to building strength, power, and a solid core in addition to improving overall sports performance. When performed properly, it will go a long way in helping you improve your posture and aiding injury prevention.
Deadlifts work your legs, butt, back, arms, forearms, shoulders, traps, and abs. Not bad for one exercise! Oh, and it also pumps up your whole body and can even release extra testosterone, which will help you in your muscle building.
Think about our ancestors: they didn’t have a weight rack to deal with, or a Smith machine to help them out – they had heavy rocks, logs, and carcasses they needed to move from one place to another. Same applies for us today in our everyday lives; home, work, playing with kids. At some point we are going to be moving things, equipment, etc. and if we have the proper technique we can do so without injury.
The Deadlift is the most important exercise next to the Squat. But nothing is more frustrating than plateauing on the same weight over & over. Even worse is when the weight you Deadlifted in past workouts for 5 reps suddenly doesn’t even want to budge the floor.
Improving It
Improving the Deadlift – Means More. The fastest way to boost your Deadlift is to Deadlift more. If you are bad or weak at something, the best way to improve it is to do it more often (but not over-train). The deadlift is the number one technique lift. If you don’t have technique in the Deadlift then there will be injury… you just can’t muscle it up.
Things to keep in mind when doing Deadlifts:
• Don’t arch your back (or roll it in the other direction). Keep your abs tight the ENTIRE TIME, and keep your back straight.
• Keep the bar as close to you as possible – almost roll it up your shins until you get to your knees, and then almost roll it up your thighs until you’re upright.
• As you bring it past your knees, don’t think about pulling up with your back, thrust in with your hips.
• Keep your head up and chest out as you lift – this will help you keep your back aligned properly.
• As you bring the weight up, you want your legs to straighten out simultaneously as your hips come in completely – form a straight line at the same time with your hips, knees and feet.
Some Pointers
• Don’t Pull – Push. You have to use your hip muscles. Deadlift by driving through your heels, push your hips forward once the bar reaches knee level, and lock the weight by squeezing your glutes hard at the top.
• Don’t Squat – Deadlift. Deadlifts are NOT Squats, your hips have to be higher to pull big weights and so you don’t hit your shins on each rep. Raise your hips so your shoulder-blades end up over the bar.
• Use Your Legs. Your hips should be higher than when you Squat, but not too high otherwise your lower back will be doing all the work.
• Strengthen Your Grip. It doesn’t matter if your legs/back have the strength to Deadlift the weight. If your hands can’t hold the barbell, it will obviously never leave the floor. (perform Farmer’s Carry, Single Hand/Arm Holds from Pull Up Bar)
• Warm-up Properly. Some guys don’t warm-up at all which is not only asking for injuries, it also doesn’t let you practice Deadlift form. Others are so afraid of getting hurt that they waste energy doing a gazillion of warm-up sets.
• Pull Faster. The faster you lift, the more muscles fibers you’ll recruit and the more weight you’ll pull. Lifting fast is NOT cheating, nor is it dangerous or bad for your joints as long as you control the bar and use proper technique. Proof of this is that all Olympic lifters pull explosively yet they have low rates of injury.
• Accelerate the bar from the floor as fast as you can. The way down should be under control but not slow. Don’t worry if the bar speed decreases as the weight goes up – just apply as much force to the barbell as you can.
• Stretch Your Hips. Spending 8hrs/day or more behind a computer like so many of us do, will tighten your hips. You’ll have a hard time engaging your glutes during Deadlifts which can turn you weak at lockout and hurt your lower back. Stretch your hip flexors with warrior lunges and do supine bridges to activate your glutes.
