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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.
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!
If your training hard…like I know most of you are, you need to take some rest days. Usually about 1 to 3 days, this can usually help prevent repetitive stress injuries and give your muscles the time they need for repair. But that doesn’t mean you need to a couch potato and veg-out all day on the couch! Being moderately active can actually help your body with recovery. Getting your heart rate up helps to get your blood flowing, bringing oxygen and nutrients to muscles damaged by working out. Getting your blood pumping will also help flush away waste products like lactic acid that can build up in muscles post exercise. Try doing some activity that you enjoy for about 20-30 minutes. Some ideas for active rest exercise: a power walk, a bike ride about town (avoiding serious climbs, of course), or a leisurely paced swim, gardening, or just playing with the kiddos! So be sure to get out there and enjoy those rest day.
Here is a quick and easy recipe for chicken stir-fry peanut sauce that I found and its so good, if you can have peanuts and you like your veggies! You can put this over a little rice pasta, spaghetti squash, brown rice, or with veggies by themselves. Try it out and let us know what you think or share some of your favorite recipes with us!
First make peanut sauce set aside.
Peanut Sauce
6 TBS Soy Sauce (low sodium *I like Braggs Liquid Amino Acids)
6 TBS Almond Butter
3 TBS Honey
3 Cloves of Garlic
Pinch of Ginger
Cut chicken up in chunks and stir fry in olive oil or coconut oil until no longer pink. Set aside.
Cut up your favorite veggies…squash, zucchini, broccoli, mushrooms etc. and stir fry in remaining oil if you have any. Once veggies are cooked to a crispy liking add in Chicken and Peanut Sauce. And for extra crunch throw in a pinch of sunflower seeds!
And Enjoy!!
My name is Scott Winters and I’m the new kid on the block at Definition Fitness. I am a certified Personal Trainer through the American College of Sports Medicine (ACSM), and also a certified Spinning Instructor (Mad Dog Athletics). I happy to report that I most recently received my Sports Nutrition Specialist accreditation through the ISSN. There are three important components to essential and balanced fitness: 1) strength training, 2) cardio training, and 3) nutrition. I consider my fitness credentials to encompass these three vital components and have worked with determination to reach this fitness “trifecta”.
A little about me: I was raised in the Midwest, but since 2000 I am definitely a transplanted Floridian. All of my immediate family resides in Florida also. Mostly recently, I was a Personal Trainer and Group Fitness Instructor at The Fitness Center at Florida Hospital in Orlando, FL. There I worked with a wide array of clients age-wise, fitness abilities, special conditions, whom collectively provided me invaluable knowledge and experience. I also led 5 group fitness classes a week, bootcamps and leg sculpting classes, and I loved everyone minute of it. Prior to that I owned my own successful personal training studio just east of downtown Orlando, and conducted Spinning classes there also.
I am lucky to come from an athletic-minded family where tennis, baseball, cycling, track and field, were a big part of my upbringing. Ever since high school (quite a long time ago), I have been involved in some type of sport or athletic activity whether that be my daily workouts or Spinning sessions, participating in an occasional 5K or 10K run, cycling an organized 28 or 42 mile ride, a couple rounds of tennis, my annual ski trips, or just rollerblading along a rails-to-trails. This all has followed me through my lifetime; fitness, health, and nutrition have been a passion of mine for as long as I can remember. I am grateful I am doing something I love as a profession, and I thankful that I am able to help my clients push their limits and reach their goals for a fitter life both mind and body. It’s SO much more than just lifting weights and running the treadmill, and I look forward to continuing to lead and inspire my clients here at Definition Fitness.
Introducing our “Workout in the Park” series… tune in to our YouTube channel where we will be showing 1 new video every 2 weeks so you can exercise while your kids play in any park or travel out of town on vacation. No excuses this summer!
Join us Monday morning at 9 am for a group workout in the park behind Definition. We will meet in the gym and then all head out together. All are welcome to attend and it is only $15!
If the big group workout doesn’t sound like your idea of a good time, then you can still schedule a regular workout with your trainer!
Please call ahead to sign up- 398-6442. Hope to see you there!
Ride your bike to Definition for some extra calorie burning and keep it safe outside
