Mindfulness Mediation Series with Judy

Earlier this year I signed up for a Mindfulness Based Stress Reduction course with Judy Angyalfy at Anastasia Fitness. I’d meditated for many years, sometimes consistently- sometimes not, but I’d never stuck with one particular tradition/study/style of meditation. It had certainly given me some of the serenity and clarity of mind I was seeking but I still struggled with anxieties and feelings of despair. I’d sought to find relief through fitness, self-help groups, therapy and more- all helped but there were still bumps, sometimes daily, in the road.

I was eager to find a more steady solution and that’s when I heard of Judy’s MBSR program. I knew some of Judy’s personal history and of how MBSR had helped her to deal with the extreme heartbreak of losing her son far too early in life. Seeing her often at the gym it was obvious she gave time and attention not just to physical fitness but also to a more holistic approach to overall health as well. It seemed ‘meant to be’ that I was searching for something more and that she was the one to offer a solution.

The course brought together people from many different backgrounds who were seeking relief from a variety of ‘problems’. Over the next couple of months, I learned so much about the science behind MBSR and how my brain and body operate together. This was encouraging to believe in the process of MBSR and the tools I was being taught to change how I reacted to daily stressors. It wasn’t always easy going- sometimes there were frustrations in my home practice away from the group- but often there were also what felt like huge growth spurts when I was able to meet calamities (big and small) with a sense of calm underneath it all. Since finishing the program I’ve continued my MBSR practices and been amazed by the growth that still keeps occurring. It’s is a skill set that allows me to be a more present parent and spouse while receiving more joy from my daily interactions both in my personal and professional life. I am forever grateful to Judy and my MBSR group for facilitating such an amazing shift in my perspective that has allowed me to participate more fully in my life than ever before.

Why no Abductor/Adductor machine?

When you walk into just about any health club, you see a lot of the same machines. Typically these machines require you to sit down, and more often than not, a workout turns into simply making the rounds on each machine. The good news is you made the effort to get to the gym and work towards your goal. The bad news? Some of those machines are not only a waste of time, but those unnatural movements can actually make existing injuries worse. A few years back when one of our owners was a Physical Therapist, we removed the abductor and adductor machines based on the extensive knowledge our then-owner carried from his profession. We pride ourselves on giving our members the very best opportunity to reach goals through personal training, small group training, functional equipment and much more and so when we remove a machine it’s done purposefully. By doing functional exercises for abductors and adductors, you gain more strength, tighten your core and lower your risk for injury.

The focus on functional training is important for many reasons. In our everyday life, we are constantly recruiting multiple muscle groups at once. Every time you get in or out of your car, kneel to pick something up, or walk up a flight of stairs, you are using your abductors, adductors, glutes and hamstrings. By sitting in a machine and squeezing your legs in or out, you are no longer engaging the muscles as you normally would in real life. Those muscles need to learn how to work together so they automatically do it during your day to day activities. This increases your overall lower body strength and lowers your risk for injury.

When you are in a supported seated position, you are also no longer engaging your core. By doing standing exercises with free weights, cables and bodyweight, the abductors and adductors are fully engaged, as well as your core.

No one wants to make an existing injury worse, or risk a new injury occurring. Tight hips and Iliotibial bands are very common, and sitting in the abductor machine, forcing your legs outward your hips and IT bands can become even tighter. For many, the hope is to spot tone those pesky inner thighs on an adductor machine.

Unfortunately, spot toning is not something that is effective and a repetitive, unnatural motion can put a lot of pressure on the knees.

So what can you do to work on your inner and outer thighs? Squats, lunges, lateral lunges, single leg deadlifts, lateral cable lifts with the heel cup and ankle band walking – just to name a few. Talk to one of our certified fitness professionals and find out what the best exercises are to accomplish your unique goals. Instead of repeating the same exercises you always do and hoping for different results, shake up your routine and get the results you want.

Zumba with Tracy

Tracy has been teaching at Anastasia Fitness since 2015 but has been a part of our StaFIT family since our Anastasia Athletic days as a little girl coming with her mom- who is still a member too! She’s born and raised in Saint Augustine and is now raising her own sons on Anastasia Island. Tracy’s husband, Robbie, is active duty military and a big part of enjoying as much of their together time as they can is Robbie dropping in to Tracy’s Zumba classes. More recently, Tracy’s youngest has gotten in on experiencing the Zumba dance fitness movement when he joins his mom to dance at the front of the room packed full of members that get an extra dose of cuteness with their hour of cardio.

Not only does Tracy provide an amazing experience for her students in the classroom she is also committed to them outside of the gym: arranging dinners, get-togethers, and even bridal showers! When a regular has a birthday, Tracy even creates a special playlist full of the birthday-member’s requests to make their day extra special.

Daily, we are aware that our team of instructors is not the norm. They inspire, they care and they put their whole heart into their students and their time at the front of the classroom. We are incredibly grateful to have such an amazing team of instructors who value the influence fitness has on making lives better.

Group Fitness Instructor since 1993

Carrie has been working out with some of the same members of Anastasia Fitness since 1993. Talking with her recently we asked what she most enjoys about teaching at StaFIT.

The members!  I love coming Anastasia Fitness.  Everyone is so friendly and kind.  I have been working out with some of the same members since 1993!  The members at AF are dedicated to a life of fitness and not a quick fix.  They want to live an active and happy life.  The staff at AF are also a wonderful team to work with.  We always work together and help each other out.  It simply feels good to be part of AF.”

 We couldn’t have put it better ourselves. Walking through our doors never feels like a job because both our members and our staff constantly inspire and energize us to keep showing up. There is an unparalleled camaraderie and genuine support of one another’s goals and struggles- not just as applies to fitness but to all aspects of our lives.

We’ve been on the island now for 34 years, many changes have occurred over those years, but the spirit of community that was fostered at our start has survived all this time and we strive to not only maintain this foundation but also encourage its growth.

Come join the family! Show this blog when you come in for a tour and we’ll waive your $49 joining fee.


Anastasia Fitness now offers ProLon - Fasting Mimicking Diet - Info Seminar Aug 21

Over the past few months, we have heard from some of our members about their struggles with fad diets and their feelings of frustration around staying healthy with such busy lives. To each of you, you are not alone! 

Based on published research, the average person diets 4x per year. In most cases, unfortunately, these efforts do not create sustainable long-term results.

This is why we are so excited to share more details about a 5-day meal program that is backed by 20 years and $36 Million in research and development.

It’s called ProLon®—the world’s first and only “Fasting Mimicking Diet®.”

ProLon was developed to give you the benefits of a prolonged fast. It has been shown to:

  • Reduce visceral fat while maintaining lean body mass

  • Initiate cellular clean up (autophagy)

  • Help maintain healthy levels of metabolic markers

  • And more…all without giving up food!

If you’re interested in learning more click here and make plans to join our August 21, 2019 presentation by Tracey Thomas of L-Nutra about the benefits of fasting. The presentation will be at Anastasia Fitness, at 6:30PM. Tracey will bust the myths about fasting and bring the science of why the ProLon Fasting Mimicking Diet is a strong option to break away from fad diets.


Stress Reduction Series

Mindfulness Based Stress Reduction

Our long-time member, Judy Angyalfy first presented this series in January. We are proud to host it again beginning September 7th, 2019. The program includes 8 weeks of Saturdays from 3-5:30pm as well as an all-day silent retreat that will take place at Discovery Yoga Center on Wednesday, October 16th from 9am-4pm. All other sessions will be on site at Anastasia Fitness.

MBSR is the curriculum developed by Jon Kabat-Zinn, Ph.D., for the University of Massachusetts Medical School in 1979. Its primary intention is to create a structured pathway to relieve suffering and increase well-being for people facing a host of challenges arising from demands and stressors inherent in everyday lives of human beings. Scientific-research strongly supports the efficacy of MBSR as an effective clinical approach that can be utilized by participants beyond program completion.

For more information on MBSR 

visit:  www.umassmed.edu/cfm

email:  angyalfyj@gmail.com  

call/text Judy Angyalfy: 904-814-4397

Taught by Judy Angyalfy, RN, BSN, CYT

MBSR Qualification from the

Center for Mindfulness in Medicine, 

Health Care, and Society at the 

University of Massachusetts Medical School

Triathlon Training

If you are able to do the mileage but can't seem to ramp up the RPMs on your machine, then it's time to examine your training plan. The following is a coaching strategy developed from over 25 years of Triathlon racing. Here are some important things to consider:

·      Bike Fit: Road and Triathlon

·      Strength Training

·      Interval Workouts

·      Recovery



One of the first things to remember is that speed in a triathlon begins with the power you are able to manufacture on your bike. Power is quite literally output or watts you produce by pedaling. The power you generate can be impacted by a number a variables so let’s consider the ones you can control. First is strength (we will cover that one a little later) second is your cardio output/fitness and finally how your bike fits. Looking back over the last 20 plus years one of the biggest changes I made to improve my performance was considering how my bike fit.

While you can’t control race day conditions you can control the bike your riding. First as a fellow triathlete and coach I always suggest newcomers to the sport begin on a road bike versus a tri-bike. For one they are easier handle and allow the rider to participate in a wider range of racing and recreational rides.  Let’s face it you either fall in love with the sport or find that it’s just not in your DNA. Either way a well fitted bike can make all the difference in a comfortable recreational ride or increased speed with less depletion of your energy stores. Experienced age-group athletes desiring to increase speed and efficiency on the bike should really consider adding a triathlon bike to their arsenal. Regardless of the style or brand you choose make sure the bike is the correct size for your body and take the time to work with a professional bike fitter (I know a good local guy!!!!) who is experienced. Proper fit allows for effective aerodynamics and comfort to achieve optimal and sustainable power.


This topic is not discussed a great deal among athletes in the sport. Most figure as long as I put the miles on the road and the meters in the pool my race day should go as expected. First and foremost….strength creates force and power. That means as athletes we need to build a foundation grounded in strength to develop greater speed to produce more force resulting in better splits and finish times. Strength training can benefit you on the swim bike and run portions of your race. Not all strength training protocols are appropriate for endurance athletes. It’s important that you get with a certified professional trainer or coach to discuss your strength as well as your weaknesses in each of the three elements of the sport. Triathlon may seem like one sport but in actuality it is three individual sports accomplished in one day. Train your weaknesses not just your strengths. I suggest you start with the foundation of your strength….your core. Stop thinking of your “core” as your abs or six-pack. The core or pillar is from your shoulders to your glutes. A stable and strong core helps produce power and efficiency in your limbs. Good strength programs should always emphasize this first. Build stability then move to more complex movements then add weights. Remember not all strength training needs to be with weights. Body weight resistance training hill climbs and ballistic movements like jumping all improve strength and teach your neuromuscular system to load safely and efficiently.  


Lets face it…you have to go fast to get faster. That is the rule and there are no exceptions. So build on your bike fit and foundational strength training with a good mix of interval workouts designed to test your physical and mental toughness. YES your mental toughness. Depending on your race distance there are moments in every athletes day that test their mental fortitude. You can find yourself questioning why in the hell did I ever decide I wanted to put my body through this. What am I insane?? I can just quit now and who will care? The answer is always you will care. So then how do we prepare for this little roadblock? Interval training helps the body push through the touch times takes you back down again just enough to gain some mental stability and recover the heart rate and respiration in time to send you back again to the uncomfortable zone. Remember that when developing a training plan fitness is a process. Therefore pursue a gradual increase in interval training and speed to avoid injury and achieve lasting results. Get with a coach to develop intervals that are gradual and increase over time based on your ability and goals.


Work Plus Rest equals Success!!! Recovery is an often overlooked component of increasing fitness. This includes but is not limited to sleep nutrition hydration and yes….a day off! The cellular structure of the body needs time to build after you have work so hard tearing it down. The body responds well to rest. So it is suggested that you get 7-8 hours of sleep at night. Eat clean and healthy calories (calories are your fuel). Stay well hydrated all day everyday and avoid substances that interfere with any of these elements. Believe it or not all of these things will speed up the process or producing force and increase speed and efficiency. Make time for recovery as part of your training plan.


Remember weather you are an experienced athlete or someone who is new to the sport preparation is a process. It can’t be rushed and is rarely one that won’t have its bad days. Take successful workouts and disappointing results in stride. We all peak and fall in our training and make no mistake even the pros have bad days. Its important to get with a certified trainer or coach and let them help you peak on race day through solid evidence based training programs designed for you based on a foundational assessment and discussion of what your goals are for race day.


Gym Membership Sale!

Your best Summer body yet is here!

We believe a summer body is the one that makes you feel most confident to take on all the best parts of summer. Feeling comfortable in your skin because that’s what you’ll be showing up in for beach days, BBQs and water park days. It’s not about the perfect body, though fitness does of course help us to lose weight and build muscle, it’s the assuredness we feel in our own strength and power when we start we treat our bodies right.

At Anastasia Fitness we set you up for successful fitness. When you sign up the very next step is a consultation with our trainer, Larry, who makes sure we understand your goals, your background and what your past stumbling blocks have been or may currently be to achieving those goals. We don’t want to take your membership dues without ensuring we play out our end in the deal of providing a service that satisfies. We always include Group Fitness in your membership because it provides wonderful community (support and accountability), great energy (motivation to keep building the habit of showing up), plus wonderful guidance (for newbies, just returning to fitness, or those unsure of how to DIY their workouts) and we want everyone to be able to participate regardless of their pocketbook. We offer a multitude of amenities because we know there’s more than one way to achieve success and many different bodies and mindsets who prefer pool to land, racquetball to treadmill, calisthenics to olympic lifts. We have a team of trainers who meet weekly to discuss how to best serve their clients and offer both one on one training and small group training through Team sessions. Our trainers not only meet weekly to discuss and learn from one another how to grow better, they continually attend conferences, clinics and workshops to stay ahead of what’s trendy and instead learn what the current science and leaders of the industry know actually works and doesn’t just look cool on an instagram square.

This summer should be your best body and hence your best experience yet because when we’re fit we: Have the energy to chase after a toddler through thick sand, to push our little groms into wave after wave, the endurance to spend a day paddle-boarding and still make it to dinner with visiting friends without feeling drained, the freedom to travel to adventures without worries that our bodies can’t take on the task, enjoy the beauty of the Intracoastal in our kayak pain-free, find more ways to connect with our partners whether it’s a long bike ride or a long hike through a state park, and so. much. more!

Right now we are offering a special membership sale- now’s the time for your best summer yet- click the button below!

Built for Motherhood

Motherhood takes what you thought you were capable of and blows right through all expectations. You find a deeper reserve of strength, fortitude, patience, creativity and compassion than you knew you contained once kids come into your life. Of course, we hit a lot of walls in motherhood too- challenges we never thought we’d have to face or ones we thought we would’ve handled with a bit more grace when they came our way. Through it all, our community of strong mamas has found that fitness can be a well of re-discovering strength, busting through barriers, re-storing a sense of individual self, and sometimes- let’s be honest- just getting a break from our kids.

This Mother’s Day, celebrate your own strong Mama with an Anastasia Fitness membership and when you do, we’ll give you a $100 gift certificate to Amazon! (You can give mom the g.c. or pass along to Grandma or even keep for yourself- we won’t tell.) This is the kind of gift that will last a lifetime and won’t be forgotten by next year’s Mother’s Day.

Team Training NO Membership Required


We offer drop-in and monthly pricing and regardless of membership everyone pays the same. Sessions occur every weekday with early morning, morning, afternoon and evening options.

Free Weight-loss Event

Join Isobel McGrath and erase the word diet from your mind and your vocabulary. Isobel will be hosting an event to showcase her book, "Lose Weight: 21 Winning Tips, Begin a Healthy Mindset and Lifestyle Change!", April 6th from 1pm-2pm. This book will help you make lasting adjustments in your mindset. A new mindset is key to affecting the choices you make around food and eating. These tips and tools encourage you to take control of your eating behavior. Whether you struggle with emotional eating, compulsive overeating or feelings of defeat and failure, you can experience new found hope.

Isobel McGrath, MS, CHT, IADC, has 22 years expertise in the treatment of depression, anziety, addictions, self esteem, body and eating issues. Isobel utilizes an encouraging, holistic and practical approach to changing emotional eating and out dated habits.

Healthy snacks and refreshments provided. Free and open to the public.

Jumpstart Change- Weight-loss, Lifestyle

Weight-loss Program that Works!

6 week Program begins April 4th*

Get together with people who share your goal to lose weight and gain health. Follow a training guide provided by Anastasia Fitness and facilitated by Kevin VanDyke to get a foundation of the lifestyle habits that lead to losing excess weight. You will have membership privileges to use Anastasia Fitness during the six weeks. There are no get healthy quick gimmicks, it's just learning the daily practices that deliver results over time. Doing the program with others means that you will build relationships and stay motivated.

*minimum of 4 participants required

Here's an open letter from a participant in one of our past Jumpstart Seasons:


Paula and I wanted to say thanks for the Fat Loss Jump Start program at StaFit that we just completed.

It was so much more than just losing weight. We loved the holistic approach of incorporating Nutrition, Exercise, Stress Management, Sleep importance and most importantly Change Management. The supporting data using reference articles from renown sources was amazing. Tracking our progress on the Chronometer and Renpho scale and waist measure gave us objective data to work with. Having both an expert on exercise and on nutrition was very helpful. We needed intentional changes to move forward in a healthy manner, but we also needed our Why.

Paula lost 10 pounds and I lost 10 pounds during our 6 week program. Our diet, exercise, mind, lifestyle are focused to propel us where we want to go. We enjoyed the Vision process guiding us to be intentional and long term motivated for a healthy vision through our future. Life is what we make of it. We do have control over much of it.

Thanks again Jed and Paula


Elementary Athlete Program


Wednesdays 2:15-3:15pm with RB Hunt walkover available for $65/month

Season runs March 6th - May 22

This program is for your serious athlete who is ready to take instruction and athletic movement and knowledge to the next level. Programming is designed and led by Coach Rich Wilson who is not only passionate about working with you athletes, he has the skills and the credentials to deliver effective programming that yields results.

Coach Rich is a NASM certified personal trainer- one of the top trainer certifications in the country, an EXOS Performance Specialist- THE leading certification for athletic performance that produce trainers who work with the NFL, MLB, NHL, Women’s National Soccer and German National Soccer, NSCA: National Soccer Coaches Association with a Class “C” license qualifying for College and Semi-Pro coaching as well as Olympic development, AND CSAC: Certified Speed and Agility Coach- a Nationally recognized certification utilized in NCAA Track Programming.

March Madness Gym Specials

Our purpose is to provide the place, tools and coaches for our members to live a full life.  We believe a full life includes a caring community, dedication to fitness and ongoing motivation to grow.

Sta Fit is different than just a $10 gym – we want you to come and be a part of our community.  We are locally owned and operated.  Our club has been serving the community for over thirty years and the personal relationship with our members is very different from the corporate, low price options that are available.  We coach a lifestyle of healthy and inspired living. You will find a culture that fosters and encourages complete fitness, and all of the tools and training you need to see incredible results.

Join now and take advantage of the savings by clicking the button below!