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?
We are all guilty of it – scouring the Internet or latest fitness magazine to find the new diet or exercise tips. What a lot of people don’t know is that what they are reading could possibly be exactly what you DO NOT want to do. Keeping up with what is right and what is horribly wrong can be tough to do, which is the reason behind this blog today.
Myth #1: If you exercise one area, you will lose fat in that one area.
No, spot training is not possible. To put it logically – chewing gum does not make your jaw muscles bigger and make you lose weight in your face so why would doing side bends for love handles make them go away? Weight comes off first from where it went on last – it is easier to lose weight you’ve put on recently. It is an all or nothing principle and a mixture of diet, cardio, and strength training will get you where you want to be.
Myth #2: Woman shouldn’t lift weights because they’ll get bulky
Ladies, please stop thinking this. We do not have the same hormones as men and it is impossible (without the help of an illegal substance) to have the same gains in muscle as them. Yes it is possible to gain muscle but lets be serious, you rarely see women with pecs that you can make bounce up and down and biceps that look like they are busting out of your shirts. Strong is the new skinny ladies so go ahead and pick up that weight.
Myth #3: You should work abs everyday and every other question about abs out there
Your abdominals are just like every other muscle in your body – they need time to rest and recover. Working them everyday is not only over training but not going to get the results you want. “Abs are made in the kitchen,” a saying repeated over and over again by professional bodybuilders. You can work your abs as much as possible but unless you lose that layer over them, you will not see them. Doing crunches does not equal a smaller waist, if anything you are making the muscle bigger which will look great once you get that diet in check and cardio going. Lastly, attribute a 6 pack to good genes, you can have a great looking core but to get those washboard abs you have to be pretty blessed in the gene pool.
Myth #4: Muscle turns into fat
Muscle and fat are two very different cells that simply do not mutate into one another. The amount of muscle can be hidden by the amount of fat and visa versa but they are not one in the same. While a pound of fat and pound of muscle may weigh the same, they differ in density. Five pounds of fat takes up more space than 5 pounds of muscle.
To eat 3 meals, 6 meals, or even 9 meals a day that is the question??? How many meals, how often, what size portion, when and what time are good to eat, and when do you avoid eating. It’s the never-ending, always-changing questions and answers. There are many thoughts on this and many possible answers, but bottom line we need to do what works well with our own individual bodies.
According to a recent study by American Journal of Clinical Nutrition, a group of nutrition researchers concluded that whether you are practicing the “three”, “six”, or even the “nine” meal daily dietary pattern, weight loss ultimately comes down to “how much energy or (calories) is consumed as opposed to how often or how regularly one eats”.
As far as increasing the amount of calories we burn, according to Viki Sullivan PhD, RD, LD; the only thing that has been consistently shown to increase Baseline Metabolic Rate (BMR) is…Exercise!! In other words weight maintenance: Calories In = Calories Out.
Another major key factor is eating the right total amount of calories each day, and getting those calories from the ideal amount of Protein, Fat, and Carbohydrates (yes I did say Fat and Carbs)!
The trick is eating when you are truly hungry but not so ravenous that you are at risk for overeating or eating out of control. Ask these questions:
· Am I hungry? (If unsure, wait 20 minutes and ask yourself again)
· When was the last time I ate? (If it’s less than three hours, it may not be real hunger)
· Could a small snack tide me over until the next meal? (Have ready-to-eat fruits or vegetables on hand for this)
However, many nutrition experts agree that when it comes to weight loss irregular eating patterns and skipped meals are not good for any of us. So make sure to eat something!
If your unsure how many calories you might need, see one of the trainers and we would be happy to put some info together for you. Number of calories expended through physical activity increases with: frequency, intensity, and duration of training program; as well as non-training physical activity (jobs, recreation, sports). With today’s Apps and programs out there its easy to monitor this on the go and in everyday life, so let us know what we can do or how we can help!
To explain exactly how foam-rolling works makes me use words like fascia, Golgi Tendon Organ, and autogenic inhibition; instead of putting you to sleep I will use an easy analogy- rolling out the knots in dough with a rolling pin. Knots can form in the connective tissue that protects your muscles (fascia) causing discomfort. While using the foam roller you are putting pressure on those knots and rolling them out, similair to what a massage therapist does. Stretching is very beneficial and cannot be neglected. But in the case of muscle knots, stretching alone is not enough. When stretching a muscle with knots, you are only stretching the healthy muscle tissue; the knot remains a knot. Just like stretching, foam rolling needs to be done repeatedly to obtain the full benefits.
Some of the benefits of foam rolling or self-myofascial release are-
· Corrects muscle imbalances
· Relieves muscle soreness and joint stress
· Increase in flexibility
· Increase in muscle function
· Increase in overall performance
Muscles usually targeted with the foam roller-
· IT Band
· Piriformis
· Hamstrings
· Quadriceps
· Back
We have foam rollers for sale- get one now and enjoy the benefits!
We are starting our juice cleanse 10/10/12. We are working with Pulp to make the juice and we have a few options and levels so don’t be scared to give it a try. Whether its all day or just one juice a day the benefits are amazing. So who out there is participating in our juice cleanse? Are we looking forward to it or dreading it? Hopefully we are all looking forward to it, let us know how your feeling and what your thinking during your experience.
Just in case you can’t get the juice from us try a reciepe at home.
Good luck and hope you all feel energized!
AdvoCare Spark Energy Drink is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.* It’s a sugar-free drink mix that has more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won’t overburden or overstimulate your body like other energy drinks on the market.* This amazing product serves as an all-in-one solution that gives you a quick boost of energy that lasts for hours.*
For mental focus and clarity*: The neuroactive amino acids in AdvoCare Spark Energy Drink help increase your mental focus and alertness by supporting your brain’s ability to receive and send messages to and from the nervous system.* For example, L-tyrosine an amino acid found in dietary proteins, is believed to improve mental energy and focus by serving as a precursor for specific neurotransmitters. Furthermore, the choline and GABA found in AdvoCare Spark Energy Drink are essential for nerve function, muscle control, memory and many other functions.* Together, the nutrients found in AdvoCare Spark Energy Drink provide the energy, mental focus and well-rounded nutrition that makes it the most effective energy drink on the market.*
KEY BENEFITS:
l Enhances mental energy and focus*
l Provides support for long-lasting energy*
l Helps fight occasional drowsiness*
l 21 vitamins, minerals and nutrients
l Sugar-free and only 45 calories
l Helps reduce free radicals*
Visit advocare.com and enter Definition Fitness as a local distributor to learn more or buy Spark. Or stop by the gym to purchase your Spark!
Coconut water- delicious and nutritious!
It’s true! That water that is fun to drink out of the coconut on vacation comes in a bottle now- and in different, delicious flavors.
Don’t be fooled, this coconut water isn’t just any old water. Before or after a workout this drink is top notch. Coconut water is naturally refreshing, with fewer calories and sodium than regular sport drinks. Biggest advantage of drinking coconut water is the added potassium; one bottle has 600 mg, which is about the same as eating 3 bananas!
Flavors include natural, chocolate, pineapple, mango, pomberry, lima citron, and passion fruit.
Here at Definition we carry the natural and chocolate- after your workout try that instead of your normal water!
My name is Robyn Morris and I am just starting out here at Definition Fitness. I am a certified personal trainer through the National Strength and Conditioning Association (NSCA) and a graduate from the National Personal Training Institute (NPTI) of Orlando, FL. Where I also received additional training in TRX/Suspension Training and Osteoblast-“Strength & Conditioning for Bone Health”.
I am originally from Titusville, FL and moved up here to the St. Johns County area with my husband a few years ago. I’ve always worked out but it wasn’t until living here in the St. Johns/Duval county area that I became more proactive about my health and began pursuing a more active, healthy, and sustainable lifestyle. For me it started out from running my first 5K and I was hooked. I started running more and participating in more events. From there the curiosity in the fitness world began to change and I began exploring different exercise regimens to expand my own fitness levels and knowledge. That’s when I decided since I enjoyed training and learning new and different exercise methods, maybe I should not only make this a personal lifestyle change but a career lifestyle change.
I believe that working out should be a fun and effective way of improving ones overall lifestyle. You have to train hard to play hard and enjoy being active. Some of my favorite days are my active rest days. I enjoy just about anything as long as it includes being active, I may not be the best but I’ll give it my all and try new things. I enjoy just being active with my husband outside running, kayaking, paddle boarding, riding bikes on the beach or just taking evening walks there. Being fit just kind of rolls into everyday life for me and that’s what I hope to bring out of each and everyone of my clients.
So please come see me so I can help maximize your workout efficiency and improve upon your fitness goals in a positive and fun environment here at Definition Fitness.
My name is Megan Letizia and I am new to Definition Fitness. I am a certified personal trainer through the National Strength and Conditioning Association (NSCA) and also have my Spinning Certification. I graduated from Florida State University with both my Bachelors and Masters degrees in Sport Management.
I am originally from Coral Springs, Fl and after moving to Tallahassee in 2006 realized North Florida is the place for me, and just recently moved to Jacksonville. I got into fitness after my freshman year of college where the freshman 15 became a real problem for me. During my own weight loss journey I realized how interesting and ever changing the world of fitness is and decided to get my personal training certification. I spent 4 years training and teaching during college where I had the privilege of educating and training countless clients during which time I realized this was the career I have always wanted.
I welcome that sore feeling in my muscles the day after a hard workout knowing that it only means that I am getting stronger, healthier, and one step closer to my goal. I love to be able to wake up every morning with energy and feel like my body is ready to take on the day. Being new to the city I spend a lot of time enjoying all that is has to offer while eagerly awaiting football season.
I would love for you to come see me at Definition Fitness where I can help you make a permanent lifestyle change and make those fitness goals a reality!
