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!
The “sugar is sugar” axiom works to help us understand that any starch (though not sugar as we think of it when we eat it) will eventually be broken down into sugar in our bodies…and will raise our blood sugar (blood glucose).
Starch is a chain of bound glucose that will become glucose in your bloodstream by digestion. This saying also serves to get us to take a harder look at fruit as something that conventional wisdom will tell you needs no moderation. But the saying does fall flat and is too simplistic in conveying a fundamental difference with sugar molecules that definitely needs attention. Most of the sweeteners (table sugar, maple syrup, honey, fruit juices, etc.) and sugary foods (fruits) that we eat contain different compositions of the molecules glucose and fructose. We know that regulating our blood glucose is important…but where does fructose fit in this equation?
Fructose is not metabolized in the same way as glucose (starches are chains of glucose). It’s metabolized almost solely by your liver. High levels of fructose consumption can put a real burden on your liver and lead to Non-Alcoholic Fatty Liver Disease (NAFLD). Fructose molecules can also glycate (bind with other molecules) to produce free radicals and promote inflammation. So any sweetener or fruit with high fructose content is worth being very mindful of. The so called “low glycemic” sweeteners are such because they contain less glucose and more fructose. That’s how they raise your blood sugar less…but they’re even nastier.
Agave nectar is made in a similar fashion as high fructose corn syrup (HFCS). The starch inside the agave plant is transformed into free synthetic fructose. Agave nectar has MORE synthetic fructose than HFCS. So what does that mean? Your body can’t use it and so it ends up stored as fat in your body, is inflammatory and can wreck your metabolism. No thanks.
Read more on health-bent.com
Don’t forget about our express lunch workout:
Mondays and Thursdays 1130-12
Boot camp is now only offered Saturday mornings at 8…. Great way to start your weekend!
Kamie Hall, Alex’s client describes “What Definition Fitness means to me….”
A brand new start. December 2010, I had reached the point where enough was enough! So, a few hours of Google later, I placed a call to Definition Fitness. Alex is my trainer of choice. Upon showing up for my initial appointment, I met with Alex and completed the workout with him. Mind you, I have been a couch potato for years and weighed 225 pounds, so as I am trying to re-coop from what I have just been through, I knew I had met the partner I needed in this aspect of my life.
I have tried all the diets and the gimmicks, but never a personal trainer. As the weeks progressed, I was trading in my women’s size 18 for 16’s, then 14’s, and on down the line. At the end of just one year, we had lost 83 pounds and 40 ½ inches!!! And my new size….Junior’s size 5! This is where I stand as of today; however, I have 17 more pounds to go to get to our goal of 100 pounds OFF! I plan to be 125 pounds by my birthday this year in May.
My training with Alex is one of the best decisions I have ever made. From day one, he has never embarrassed or made me feel like I did not belong there. He has been very patient, professional and a true blessing to me; definitely going out of his way to help me. I would have to say of the exercise and the lifestyle change with the food, the food is the hardest part of my battle. At least I have a great support system now. Alex and all of the staff at Definition Fitness have been a great fit for me!
Jason’s client: Laura Lewinson
Laura Lewinson has been a client of mine for only a short time, but she has already made great progress and she brings a wonderful attitude to the gym. She is always here, ready to go, and eager to workout hard! Laura is a very good athlete and her natural abilities allow her to quickly pick up on the technical aspects of the exercises we have done. This allows me to progress her into the next phase without spending too much time reiterating proper alignment and set-up.
One of Laura’s greatest attributes is her understanding of what is important in training. She isn’t afraid to build muscle and she understands that lean muscle mass is the key to metabolism. That was something that she walked in the door with, and I have enjoyed teaming up with her to give her the workouts and knowledge to combine with her willingness to improve, and together we will certainly achieve the goals that she seeks.
March is National Nutrition Month. Beach season, summer, bikinis, and board shorts are right around the corner and now is a great time to properly refine your diet to get the lean summer look that you’ve been working so hard for. Your trainer will be able to help you in your specific plan, but here are a few universal tips to keep your nutrition a priority.
1. Eat the whole rainbow. Forget your first thought of “Yes! I love Skittles!” Eating the rainbow begins at the produce section of your grocery store or farmers market. Try to get produce of every color. A few suggestions; red – apples, tomatoes, peppers, cherries. Orange – oranges, tangerines, apricots, carrots, peppers. Yellow – bananas, banana peppers, squash, lemons. Green – broccoli, green beans, peas, cucumbers, spinach, lettuce. Blue – blueberries, blue raspberries. Purple – grapes, plums, prunes, and so on. Different colors in nature usually represent different vitamins. To eat the rainbow is to ensure that you are eating a variety of nutrients.
2. Go nutrient dense. Sure, potato chips come from potatoes, and do contain some nutrients. A hamburger from a fast food chain does contain some protein, and fried chicken is still chicken. The difference between these foods and the foods you should be eating is that they add in extra calories that come from sources that provide only extra calories without any benefit. A french fry contains roughly half of its calories from the potato, and the other half comes from the deep fryer. Calories are essential, but try to make as many of the calories that you consume, count.
3. Eat early and regularly, then know when you’re full. Eating a nutrient dense meal early in the day will provide you with sustained energy throughout the day. Don’t let the momentum of a good breakfast be stopped by skipping meals all the way until dinner, where most likely you will be so hungry you won’t be concerned with what you eat. Plan snacks throughout the day and take good foods with you. If you feel hungry, eat something nutrient dense.
Use this month to focus on your nutrition and to talk to your trainer about ways to refine your plan. Be conscious of nutrition during this month and enjoy the carryover into the summer.
– authored by Jason Rice
