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Chocolate “Lara bars” (or balls)
1 cup walnuts (cashews or almonds work also)
1 1/3 cup pitted dates
3-4 TBS cocoa powder ( I like dark chocolate)
2/3 tsp vanilla
Mix in food processor or magic bullet
Roll into 1/2″ to 1″ balls or spread into brownie pan and cut bars
Keep in refrigerator
Literally takes 5 min and so good!
My nutrition journey started about 5 years ago. I was exhausted, apathetic and on the verge of depressed. People would look at me and tell me I looked tired or sad. And the worst part was that I was in pain. My stomach was constantly hurting. There was a throbbing, stabbing pain and I always felt bloated. I finally decided something was wrong with me and sought an answer. Numerous doctor appointments, ultrasounds, and even a colonoscopy later, no one could tell me why my stomach hurt. Then I realized not a single doctor had bothered to ask me what my diet was like. That’s when I decided to see a wellness coach. She was able to analyze my blood and urine tests, as well as my visual appearance. She urged me to take wheat and gluten out of my diet for 30 days. She had a strong suspicion that’s what was making my stomach hurt. Take wheat and gluten out? How would I do that? I was someone who thought pretzels and fat free chocolate pudding was eating healthy. So I started reading…a lot. After a very expensive trip to Native Sun to restock our pantries with food I could actually eat, I mentally prepared for what I thought was going to be the hardest challenge I would ever face. Not even a week had went by when my stomach started to feel better, the bloating went down, my energy levels increased, and I no longer had that sad, tired look. Keeping this up with out going crazy would be the hard part though. Salad every day? What else was there with out gluten in it- especially for lunch? It would take trial and lots of error before I felt like I had a good handle on this gluten-free thing- and do it affordably. Over the last 5 years I have tried the Zone Diet, the Paleo Diet, Advocare supplementation and cleanses, and juices cleanses. From these experiences I have compiled what I call my 10 commandments of eating (in no particular order of importance), and I try to follow this 95% of the time. This will be the first installment in my monthly nutrition tips and tricks. Keep in mind, this is what I have experienced and what I believe has worked for me- you may or may not agree, but I thought I’d share…
My 10 commandments of eating:
1. Eat breakfast everyday
2. Eat 4-6 hours after my last meal, or 2-3 hours after my last snack
3. Make sure there are always these 3 nutrients represented at each meal or snack:
**This combination will ensure the meal or snack’s glycemic load doesn’t impact your blood sugar levels too greatly, thus avoiding a spike then a crash.
4. No processed flours- that includes bread, pasta, crackers, cereal and cereal bars, EVEN if its gluten free. And that goes for cookies, cakes, and other desserts of course 😉
5. COLOR- your plate must have color. Green, orange, purple, red. Keep a food journal for 2 to 3 days. Look back over it and close your eyes to picture the food you ate. Is it a colorful memory or is it all brown and white?
6. No sugar. Unless it is coming from fruits (no more than 2-3 whole servings early in the day or for dessert) or dark chocolate…for my desperate fix 😉
7. I try to make sure there is 12 hours between my last meal of the night and my first meal of the day- allowing my digestive system to do its job and then rest.
8. When drinking alcohol, red wine or clear liquor. No sugary mixers- only water or soda water, unless its fresh squeezed juice with herbs
9. Take the time to measure your servings. Do this for about 1-2 weeks, and you will have committed to memory what 1 serving of coffee cream is or what 1 serving of deli turkey is. This step is incredibly important.
10. Eat organic vegetables and grass-raised animals whenever possible. Have you ever seen the picture of the farm worker wearing a HAZMAT suit to spray to spray the crops? If it’s not okay to touch his skin, why is it okay for us to consume it?
Official National Nutrition Month Website
Megan’s Grocery Shopping/ Eating Habits:
My motto as far as food goes is – eat when you’re hungry and indulge a little! Let’s be serious, life is too short to count every single calorie that goes into your mouth (not to mention that is close to impossible); but as long as you eat when you’re hungry, until you’re satisfied, and give in sometimes – you should have no problem keeping on track with your diet. I keep a food journal and knowing that I am going to have to write down everything I have eaten makes me second-guess those french fries or bowl of ice cream (word of advice- it only works if you are honest about what you are eating). I always make sure I have snacks with me so that I can eat when I get hungry that way I avoid overeating when I do get around food. When I grocery shop I tend to start in the produce section so I fill up my cart with lots of fruits and veggies first, that way when I get closer to the oreos and ice cream I already have a cart full of good food and am less likely to buy those things. I also make sure to buy plenty of lean proteins like chicken, turkey, and fish. I do eat breads and pasta but try to keep the servings small. Organic food is not a thing of mine, I don’t think it’s any different nor do I want to spend the money on it.
To sum it up- eating healthy is not rocket science! Food is not the enemy; it doesn’t kill you to have a few French fries or a dessert as long as you don’t go crazy. If you happen to slip up at a meal and eat badly just make it up at the next meal. Happy eating!
My name is Frederick Preston. I am a recent transplant to Jacksonville from Gainesville, FL. I began my fitness training journey back in 2007 as a certified personal trainer through the National Strength and Conditioning Association. I have since continued my education to become a licensed massage therapist through the Florida School of Massage. I have sought through continuing education to radically diversify my approach and understanding in how I handle clients; I have learned things from the Ayruvedic Panchakarma to Charles Poliquin.
Fitness is a tremendous force in my personal and professional life. It’s unique among the different forms of wellness, in that it is truly accessible any where and by anyone. We are never without the kinesthetic experience or our bodies and it is something we often overlook in the rush of our lives. That is until something goes wrong. I believe in a proactive approach that doesn’t just prevent injury but learns to take advantage of the inherent joy present in the journey.
For me, fitness has been a tremendous anchor in my life and a barometer for how I am responding to other challenges in my life. It something that is always there from getting to know the city on foot, hiking mountains in the back country, tossing sandbags in a renovated horse stable, or doing crunches at a high end gym on the swiss ball. I see the pursuit of fitness as a conduit through which fears or courage can be realized. Like Jillian Lynn, the famed choreographer, I am someone that “Moves to Think.” I find comfort in the fact that I can strap on a pair of boxing gloves or pickup a set of dumbbells and put myself in a better place in ten minutes.
I love the benefits that a more intimate training studio provides because it allows the client to really address what is meaningful to them in terms of barriers to obtaining the growth they would like to see or getting and staying out of pain. An awful lot of people just beginning their fitness journey feel self conscious or don’t know where to begin. The nicest thing about a private studio is that it makes it easier to remember that we all start somewhere and that we are all part the community together. For all the cool exercises or modalities that we use as a practitioner, the real magic comes when we realize that biggest help is to just listen.
My message to my clients is always that no one is immune to the ups and downs of life and what is right for me is not necessarily right for you; and that success in reaching your goals isn’t just about having a good plan but about listening to what your body is saying, responding to challenges, and remembering to find renewed passion for what interests you.
Thanksgiving Day Exercise Tips
Turkey Day has arrived and with that means lots and lots and lots of food. There is no doubt that we all will take in a few more calories than normal, but that doesn’t mean all that hard work you’ve been doing at the gym should stop. By performing a good workout session the day before, the day of, and the day after, you can help reduce the impacts the meal has on your overall health and fitness.
You’ve probably been planning and planning for this upcoming dinner and now you’ve been up at sunrise prepping the infamous turkey and side dishes, as well as playing host/hostess, but now you have a small window of free time…what should you do (besides wanting to rest), squeeze in a quick 20-30 minute workout, run, or walk. Time is of the essence on Thanksgiving so here is a few ideas you can do:
First off keep it simple…
Workout #1 Repeat Sequence X 3
10 Long Jumps: Do a long jump forward and then two small jumps backwards.
10 Push Ups: Kneeling or Regular
15 Sumo Squats: Wide stance with feet slightly turned out as you squat.
15 Burpees: Squat down, place hands on floor and jump out into a plank position. Then jump feet back towards your hands, then pop up into standing position with a jump up to finish it.
20 Bicycle Crunches: Lie on your back, bending your knees into your chest and hands behind head and crunch/twist your opposite elbow to your opposite knee while moving your legs as if you are pedaling a bike.
20 Mountain Climbers: Start off with regular, then opposite knee to elbow mtn. climbers, then mtn. climbers to the outside of the same elbow (change each round).
Sprints: Run fast and hard for 30 seconds then rest for 10, repeat X10
Workout #2
(Part 1-Rounds 5)
5 Push Ups
10 Sit Ups
15 Squats
(Part 2-Rounds 5)
10 Burpees
20 Bench/Box Jumps or Chair Step Ups
30 Push Ups
40 Squats
50 Lunges
If trying to cram in that workout session before dinner seems too difficult, then plan on going for a walk right after. It will help with digestion and burn off some of the calories you just ate. Be sure to invite everyone, and make it a family event or even plan to get outside and just play with the kids for a while.
Bottom line do what you can when you can and just get back on track ASAP and enjoy Thanksgiving Day and we’ll see you soon here at the gym.
Happy Thanksgiving!
This is truly what we believe an average American consumes on Thanksgiving. Drinks, snacks, dinner, dessert, and leftovers were all factored into our traditional meal. We will be accepting guesses on the calorie count until Friday – closest guesses win a prize! Leave a comment, post on our facebook wall, or tell your trainer what you think the correct number is!
Drinks:
1 glass of wine
1 cup of coffee with cream and sugar
Snacks:
½ cup mixed raw vegetables
½ cup fresh fruit
3 cups salad with diet dressing
½ cup gelatin with fruit
Meal:
6 ounces cured ham
6 ounces white and dark turkey
½ cup stuffing
½ cup cranberry sauce
½ cup mashed potatoes
½ cup gravy
½ cup green bean casserole
½ cup candied sweet potatoes
1 dinner roll
1 pat of butter
Dessert:
1 piece pumpkin pie
½ cup whipped cream
½ cup ice cream
Leftovers:
1 open face turkey sandwich with stuffing and gravy
Don’t forget to check out our facebook page for daily tips on how to enjoy your Thanksgiving Day but keep it healthy!
After you leave the gym you may think you have finished your kick-butt workout but do not forget that what you do right after factors in as well. In order to complete your workout the correct way you should first understand what happens to your body along with what you should eat in order to help recover quickly.
What happens to my body during my workout? Your body uses up all of the carbohydrates or glycogen stored in your muscle cells. Glycogen is your body’s go-to source of energy, which is why runners or cyclists may carb load before a race or long distance run. Your muscles are tearing and releasing lactic acid – that burning feeling everyone talks about. And lastly you are sweating like crazy you are getting dehydrated and depleting your electrolytes.
What do I eat after? Up to 30 minutes after your workout your body is still in an anabolic environment and should be fed mostly simple sugars and protein. When I say simple sugars I mean fast absorbing carbohydrates, this does not mean run out and grab a loaf of white bread, it means grab a piece of fruit or some yogurt. When it comes to protein I am talking about tuna, chicken, turkey, or fish – not recommended to have a steak dinner right after working out. It is also important to make sure to re-hydrate your body, think about having an ounce of water for every minute you workout (during your workout) and have the same after you are done.
A few ideas of post-workout snacks/meals:
1. Fruit and yogurt
2. Cereal (high in fiber, low in sugar and fat) with skim milk
3. Dried fruits and nuts (trail mix – minus the m&ms)
4. Turkey or tuna sandwich on whole-grain bread (skip the mayo, add lots of veggies)
5. Veggie omelette
6. Cottage cheese
7. Greek yogurt (50% more protein than regular yogurt)
8. Raisins
9. Apples and reduced-fat cheese stick
10. Grilled chicken and sweet potato
The quicker you begin rebuilding your muscles and replenishing your glycogen stores the better your next workout will be!
My name is Mike Grillo and I am new to Definition Fitness and the Jacksonville area. I moved here in August 2012 after living in West Palm Beach, FL for the past 5 years. In South Florida, I was an elementary school PE teacher at Roosevelt Elementary in West Palm, and a trainer at Ultimate Speed in Jupiter, FL. I have my bachelor’s degree in Sports Management from FSU and my master’s degree in Exercise Science from FAU. I am a certified trainer through the NSCA and previously lead the Sports Performance Development program at Ultimate Speed. Using the sports program as my foundation, I branched out and started building a personal training clientele. I discovered that anyone who has a goal in mind is an athlete in his or her own way, and should therefore train like one. I like to push my clients to discover what their bodies are capable of and really maximize their potential. I have been an athlete my whole life, starting with team sports as a kid, and progressing to playing football, baseball, and basketball in high school. I went on to play baseball in college and am now competing as an amateur MMA fighter. The mentality of an athlete is always the same, no matter what their sport or activity may be, and I believe that is what makes me a great trainer. I know that an athlete wants to workout with PURPOSE, and that is what separates them from everyone else.
So how do we feel about working out and maintaining our fitness levels while traveling for business or pleasure? Do you feel like you just don’t have enough time while traveling, maybe just not sure on what to do, or do we use it as an excuse to just not exercise? Let’s start off by saying we all need a vacation (even if it means the occasional high calorie treat or missed workout). The problem arises when these splurges go from occasional to everyday habits. Tight schedules, limited options, and unfamiliar territory make it easy for traveling to derail your fitness routine. The reason I’m writing about this is, I just recently came back from a trip myself and here are just a few tips I thought might help others while traveling.
1. Be prepared with fitness attire. Exercise opportunities on the road won’t do much good if you are not prepared. A quick walk/run around the parking lot at a rest stop or airport will stretch the legs and burn a few calories.
2. Make space for exercise essentials. If you own an exercise band, tube, or even the TRX, these can fit in a carry on or suitcase to make it easy for on the go hotel room strength training or just focus on exercises that can be done in home.
3. Use airport/hotel gyms. Fitting in exercise during long layovers could be as simple as walking the terminals and even in some airports there are designated yoga rooms, walking paths, and even small gyms. Don’t forget to take advantage of the hotel gym as well, even a quick 30 minutes counts for something.
4. Carefully weigh your food options and have prepared snacks on hand. Take advantage of fresh produce by exploring local markets and meals for a healthy breakfast, lunch, or snack. Fill baggie with mixed nuts and dried fruit, energy bars, and fresh fruit for emergency snacks to make unhealthy options less tempting.
5. Book an active excursion. Make a natural attraction part of your itinerary (hiking, biking, running) or check to see if there are any races or events at your destination you can get in on while visiting. Local fitness studios may have active weekend retreats or bootcamps that you can join while on your trip, so do a little research before you head out. (I love walking cities or going for runs in places I’ve never been, you get to really see the city and explore spots you might’ve missed in a car, taxi, or bus).
6. Use technology to your advantage. Now a day we all have access to a laptop, phone, iPad or other device and online fitness info can be found all over the internet. It can provide solutions for exercise when you are confined to a hotel room. Add some extra Fitness Apps to your phone to have easy access to exercise moves as well as, logs for food and exercise.
7. Get plenty of rest. Let’s face it, traveling whether pleasure or business wears you out. So be sure to get the appropriate sleep to help you sustain and recover from all the traveling. Continue to choose healthy foods, sleep 7-9 hours and plan to get back to your normal exercise routine once you return home…don’t put it off, get right back into the swing of things!
It’s hard enough to maintain your workout schedule while at home, and being on the road it definitely takes some proactive thinking and effort. Remember any little bit of physical activity is better than nothing. Enjoy your vacation with a little active rest!
I wish I had $1 for every time I heard this excuse- yes I said excuse, not reason. Everyone is guilty of using this – even us trainers.
The most important thing about working out is to realize that it does not require a large amount of time out of your day; here are some guidelines from the American College of Sports Medicine (ACSM) for cardio training:
1. Adults should get at least 150 minutes of moderate-intensity exercise per week
2. 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous- intense exercise (three times a week) is recommended
a. One continuous session or multiple shorter sessions (at least 10 minutes) are both acceptable to accumulate amount of daily exercise
3. People unable to meet these minimums can still benefit from some activity.
Lets delve a little deeper into what these recommendations are saying (the proof you have time for exercise)-
1. 150 minutes per week breaks down into around 20 minutes a day
a. 20 minutes a day is spent hitting the snooze button, waiting in line for lunch, watching reality TV shows, waiting for dinner to cook, etc.
2. Minimum of 10-minute sessions can be used to accumulate daily exercise recommendations.
a. 10 minutes of power walking with your dog in the morning or at night, climbing the stairs at work for 10 minutes during your lunch hour, playing with your kids at the playground, walking them around the block in their stroller, etc.
3. Any activity no matter how little is better than nothing!
Instead of thinking about how busy you are doing other things make a time in your day that is blocked off for working out. I did this in college; my gym time was blocked off as if it was a class that I had to attend. That way when my friends wanted to go to lunch or do whatever college life activities we could do I had an excuse. Your health is way too important to put on the back burner, you make everything else in your life a priority why should exercise fall by the wayside?