De•fine | Your(self)

Espresso shots before a workout from favorite Georgetown coffee shop and neighbor, Baked & Wired. ‪

Maintaining a healthy fitness relationship is everything. We offer personal training, interval classes and nutrition coaching. At every level we take a uniquely personal approach to provide the necessary support and services our clients deserve. 

This month we are celebrating our one year anniversary of launching MRT classes! In this short time we’ve become one the highest rated classes in the District and recommended as one of the top high intensity classes nationwide by ClassPass. We’ve greeted hundreds of new people and introduced them to the “Best Interval Class to Burn Fat”. A typical MRT class participant is brilliant! Honestly, I tell you this — we have the smartest clients. We’ve continually listened and learned from valuable reviews and feedback. We’ve added more classes, increased the variety and format of our exercises, and personalize every class to help clients who may have injuries or special needs safely get the most out of class.

We launched a new fitness-nutrition series— 21-Day Definitions Nutrition Challenge to further educate and support our clients to eat better in order to further solidify lasting results. At $69 this program is designed to provide all the resources needed to implementing a sound nutrition regiment for optimal health. Pretty much everything we’re about. 

Here at Definitions we take our music very seriously and we’ve heard back from many of you that you love the music we curate for our MRT Classes. Throughout the day at Definitions we rotate roughly thirty custom Pandora stations, but when it's MRT-time we make the switch to on-demand music streaming king, Spotify. Definitions on Spotify.  

DeShay’s favorite artists at the moment are R&B and Pop heavyweights Beyonce and Usher, and the legendary female rapper, Missy Elliot. A class long playlist could easily devoted to each of these giants. DeShay has a talent for choosing a “song to match an exercise” like Beyonce’s infamous “Get Me Bodied”— which may queue during squats instructing you to properly “drop down low and hit the floor with it.” DeShay’s playlist often cross many genres and decades. In a single class you’ll hear the latest electronic dance anthem, a reggaeton/soca jam, an alternative rock banger, an early 2000’s thumping hip-hop hit, and a funky 70’s classic. MRT classes are challenging, “the music is to help motivate, inspire and make you have fun.” DeShay often picks up songs from tv shows, movie soundtracks or from Wizards games. With all the variety there is one constant, “an R&B ballad as the cool down.”   

Earl’s favorite artist at the moment is Chris Brown, because of his “wide variety of song styles.” Earl’s playlist usually have a few hidden remix gems that you’ve probably never heard before. Though his classes often have a distinct feel and theme — a few well-placed, often old school outliers are sure to be included. His process of building out a playlist usually takes about four days. Human intelligence is a natural part of keeping up good customer relations which extends into music selection. Dependent upon the demographics registered for a class, last minute song substitutions or playlist selections are often made. You may also notice in class that there’s a sophisticated software application (that shall go unnamed for competitive purposes) is used to mix. The general purpose is to “simulate the energy of a club and distract from the discomfort of HIIT.” 

DeShay fell in love at an early age with the competitive, social, physical, and mental challenge of sports. She played basketball volleyball, softball and ran track in high school.  Her interest in physical fitness and wellness continued into college.  At the University of Virginia, DeShay earned her B.S. Education with an emphasis in Sports Management—a dual program combining Kinesiology and Business. After graduating, she managed corporate, non-profit and government fitness facilities for many years.  In 1993, DeShay’s passion for teaching and working hands on with people led her to personal training. DeShay’s combined educational and professional background provided the perfect foundation for operating Definitions Personal Training Studio alongside her husband, Earl—Definitions founder. DeShay holds certifications in Nutrition, Post-Rehabilitative Training, Pilates, Spin and is a 200-hour trained yoga instructor.  These varied training modalities give DeShay a strong reference base to best personalize training programs and classes to help each person get the results they desire. 

Why do you teach and why do you teach MRT classes? 

I teach because I love constantly learning—especially about how the body moves.  The way I master learning is by teaching.  My goal is to continue to learn all I can on how to move efficiently and to then empower others with that knowledge so they can help themselves get and stay in the best possible condition.  MRT is our signature high intensity interval training class. It’s the fastest and most effective way to transform your body and its’ metabolic state.  We designed MRT classes to be very similar to and the perfect complement to our personal training plans. MRT Class exercises are deliberately selected and scalable. So most people, regardless of their fitness or skill level, can successfully do MRT.

What’s your favorite MRT Class exercise?

Most of you know that I have a long list of favorite exercises. If pull-ups and cone shuffles are wrong, then I don’t want to be right!  In this case two wrongs do make a right. This combo is challenging and intense. After doing just 1 set of this, I can feel and see my body change.   Plus, I start having flash backs to my basketball days, my inner-athlete comes out and I love it!

How do you “DEFINE YOURSELF” in everyday life?

I live the same way I train.  Be and give informed, effective, all out effort…every day! Whether it’s my own workout, managing Definitions, my family or community…whatever it is…I love the challenge and I keep pushing! 

Earl grew up in Thomasville, Georgia—a small rural town in the southern part of the state and thirty minutes from Tallahassee, Florida.  It’s here Earl developed and matured into a talented track and basketball competitor. Earl completed his undergraduate work in accounting while playing basketball at Morris Brown College and earned his M.B.A. from Atlanta University. After working 10 years for IBM, Earl decided to exit the corporate world to pursue his passion for fitness. With a fresh start, Earl managed a boutique fitness studio in the heart of Georgetown, DC. Here he was able use his education and corporate experience to navigate this studio through a constantly changing fitness industry.  Earl moved on to open Definitions Personal Training Studio in 1994.  The basic concept of Definitions was and still is to provide a space and opportunity for independent trainers to work with their clients. For over 20 years, Earl continues to mentor and educate other fitness professionals. Recently, Earl developed Metabolic Resistance Training (MRT)—Definitions signature high intensity interval training class--to complement his personal training services.  Each class deliberately designed and is scalable--MRT takes an advanced workout enthusiast to the next level and at the same time allows a novice to experience non-intimidating workout where technique and safety come first. Earl’s certification through NSCA, as a Certified Strength and Conditioning Specialist and continued training enable him to develop strategies for Personal Training clients and MRT classes that are second to none. 

Why do you teach and why do you teach MRT? 

I teach because one of my passions in life is to help others achieve their goals in fitness, health and life. Teaching MRT classes allow me to reach a broader group of fitness enthusiast. Moreover, teaching in this manner forces me to constantly work on improving my skills as a leader and a fitness professional.

What’s your favorite MRT Class exercise?

The kettle bell clean is my favorite movement.  This is a traditional olympic lift that I modified to use in my MRT classes. This exercise represents the essence of MRT classes--the fusion of resistance and cardiovascular training that can be tailored for beginners to the most fit class participants. 

How do you “DEFINE YOURSELF” in everyday life?

Chef Jess is a premier nutrition and healthy food focused catering service. Founded by Jessica Swift, a classically trained chef and registered dietitian with a MSc in Nutritional Sciences. Jess specializes in tricking your pallet by turning science into delicious gourmet meals that are healthy. Foods from Chef Jess are BOLD with flavor but help you maintain OPTIMAL health. 

“Jess' expertise in community nutrition lead her to working on practical, budget friendly nutrition implementation for government programs as well as a partnership with Kaiser Permanente to promote healthy low cost meal options for kids & adults. Chef Jess has also worked with the international brand Nutricia, incorporating their products to develop recipes for children with extreme dietary restrictions.

Chef Jess has been featured on numerous television, print and radio media outlets as an expert in her field. Most recently, Chef Jess has been featured in REDBOOK, Elle, & Essence Magazines for her take on healthy recipes, featured as an expert for the fitness mega company Beachbody, Sirius XM's Doctor Radio, NBC, Discovery Communications and seen demonstrating her dynamic culinary skills on the Food Network!!” — Chef-Jess.com 

3 Healthy Habits to Carry You Through The Holidays

We are in the middle of the holiday season—the 6-week stretch from Thanksgiving through New Year where there’s lots of food, fun, shopping and festivities. This is the time of year when it’s easy to get off track from our normal routine and slide into some unhealthy habits. We’re here to help! Here’s your game plan to eat well, train smart, and stay lean through the holidays and all year round…

 1. Throw Healthy Holiday Parties

The joy of the season is spending time with people, but that doesn’t mean it has to be full of sugar and empty calories. Serving healthy party foods is a delicious way to celebrate the season and talk to friends and family about the foods you love. Throw a “good food” party that’s full of whole, unprocessed foods, healthy fats, and good sources of protein. Here’s a super delicious recipe for Spicy Shrimp and Guacamole. If you need more healthy recipes, science based nutrition support and help getting and staying lean then enroll in our Definitions 21-Day Nutrition Challenge that begins January 4th. 

  2. Buddy Up for the Happiest Holidays

The more the merrier, so invite a friend, family member, or co-worker to be part of your holiday fitness plans. You will be more committed and more motivated to keep up with your fitness and nutrition goals. Schedule Metabolic Resistance Training (MRT) for you and a friend at Definitions today! MRT is the Best Interval Class to Burn Fat using water rowers, kettle bells, sandbags and more. And its not hype! Research verifies interval training heightens your overall calorie burn significantly more than performing traditional steady state aerobics or resistance training alone. And this workout is proven to keep your metabolism elevated up to 48 hours after MRT class is over. 

  3. Create a Holiday Calendar for Your Workouts, Meals and Special Events

This is a great way to stay in control! With so much to do during the holidays, it’s easy to just focus on the special events. But, planning out your daily fitness and food choices is the smartest way to stay in balance throughout the season. Give yourself and others the "Gift of Fitness" for the holiday’s with Definitions Gift Cards. Definitions MRT Classes and the 21-Day Nutrition Challenge make great gifts.

We're thrilled with the enrollment for the first edition of our 21-Day Definitions Nutrition Challenge. Participants are actively sharing recipes, bulk cooking tips, overcoming eating while on travel and much more. The next 21-Day Definitions Challenge begins January 4th, register now for a guaranteed slot in the program.  

Earl recently shared a recipe with the challenge participants, Beef Short Ribs, it's simple, but tasty.

Ingredients:

3 lbs. of boneless beef chuck short ribs 

Sea salt

Minced garlic

Red onions

Carrots

Directions:

Preheat oven to 350 degrees

Season beef short ribs strips with sea salt, easy on the salt 

Cover each strip of beef generously with minced garlic

Lightly brown each side of beef strip on stove top (optional)

Place beef in oven pan and add one cup of organic low sodium chicken broth

Completely cover beef strips with sliced onions and carrots

Cover pan and place in the oven for 3 hours at 350 degrees and voilà you've got yourself a few meals for the week.

If you're looking for a powerful way to boost your overall fitness and get some serious results -- fast -- from your workout routine, look no further than performing squatting exercises. This is one exercise that should be a part of just about everyone's training routine.

Burn More Fat Two of the most time-efficient ways to burn more calories and fat is actually to gain more muscle and perform compound exercises like the squat. For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. Compound exercises like the squat recruit several muscle groups and joints enabling you to burn more calories than performing an exercise that isolates one muscle.

Build Muscles in Your Entire Body. Squats obviously help to build your hip and leg muscles including your glutes, quadriceps, hamstrings, and calves, but squats also promote body-wide muscle building. Squats improve your upper and lower body strength and function of the deep muscles within your core. Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity. 

Mobility and Function. Squatting Makes Real-Life Activities Easier. Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. Functional exercises are those that help your body to perform real-life activities, as opposed to operating pieces of gym equipment. Squats are one of the most functional exercises. When you perform squats, not only you build muscle, the benefits translate into your body moving more efficiently in the real world--moving from standing to sitting, going up and down stairs, getting in and out of the car and more.

Balance, Stability, Flexibility and Injury Prevention. Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen.  Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue. Squats strengthen muscles of the core that also act as stabilizers and help you maintain balance. Balance and stability are both key in fall prevention. Doing squats also improves the range of motion in your ankles and hips thus aiding in preventing injury by improving your flexibility. 

Boost Your Sports Performance--Jump Higher And Run Faster! Whether you're a weekend warrior or a mom who chases after a toddler, studies have linked squatting strength with athletic ability. Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every training program—from the average Joe to all professional athletes.

Up until now we’ve primarily focused on the exercise portion of the fat loss equation by offering you our researched supported — Best Interval Class to Burn Fat — MRT. Well, as you know nutrition is the other part of the fat loss equation. Let us help you eat healthfully in order to get the fitness results you want. Get a jump-start to working on the nutrition portion of the fat loss equation and enroll in our 21-Day Definitions Nutrition Challenge starting soon. We promise, it will change your outlook on nutrition – the biggest factor in weight loss – and it will set you up for fitness and health success….

With the 21-Day Definitions Nutrition Challenge you'll receive:

Nutrition Challenge Manual

21 Delicious Recipes

21-Day Nutrition Sample Meal Plan 

Grocery List to make shopping quick & simple

Private Online Support Group to ask questions, share ideas and get feedback

In our last post we detailed how to better reach your fitness goals by setting SMART--specific, measurable, attainable, relevant and time bound—goals. In 1968, Edwin A. Locke was the pioneer researcher in SMART goal setting and motivation. Since then, Locke reviewed decades worth of laboratory and field studies on the effects of goal setting and performance. In this more recent study Locke found that 90 percent of the time specific and challenging goals led to higher performance than easy or "do your best" goals. The level of challenge of a goal is very important; however, it's important not to set a goal that is so challenging that it can't be achieved. So, here are 3 Tips for Setting and Reaching Challenging Fitness Goals:

Look at your goal. It should be challenging enough to both spark your interest and push you, yet still be attainable. Sitting on the couch wishing you were as fit as one of the Sworn Brothers of the Night's' Watch on Game of Thrones may spark your interest, but it certainly doesn’t push you. Completing 25 Wall Ball Tosses in 45 seconds in MRT Class pushes you. Game of Thone’s wall, made of solid ice, constructed using both magic and mundane is…well at best…not a fitness goal.    

Identify ways that you can reward yourself when you make progress. Incremental rewards for reaching specific milestones will motivate you to work through challenging tasks. Need a reward? Check out the prize for our 21-Day Definitions Nutrition Challenge. Enough said.                                                                               

Before taking on a major goal, research it thoroughly. This will help you stay realistic. We’ve done tons of research. Especially on nutrition and we’re happy to share it with you. Again, another shameless plug…our 21-Day Nutrition Challenge starts soon! It’s time to take Control. Take control of your diet. This is the ideal opportunity to jumpstart your way to implementing sound nutrition for optimal health.