Sunday, July 28, 2013

Motivational Monday

"A journey of a thousand miles begins with a single step."

No matter how large the task, no matter how far, how big, how insurmountable something may seem, it all starts with just one step. 

Break down your journey into smaller, more manageable parts.  Set smaller goals as part of a big goal or "journey."  This could be simply showing up at the gym for a workout, or even as far as signing up with a gym.  Or it could simply swapping out soda for water or another healthier behavior. 
Just keep taking those steps towards success. 

Thursday, July 25, 2013

Fitness Friday

Why is it that doing a perfect push-up, or finally being able to do a pull-up or even hitting a PR deadlift means so much less than what a scale tells you?  Dr. Brooke put up a great post as to why we attach so much significance to one type of measurement that can make or break a day or week, and put little significance to a measure of fitness like doing a pull-up or push-up.  We all need to re-prioritize how we feel about certain accomplishments.  If you leave the gym feeling awesome about your workout, then feel awesome about it.  Keep that high going, give that feeling a high value to your life.  What I'm saying is value how you feel, how strong you are, not a number on a scale.

Fit people aren't born, they're made!  It's no secret that people that are in shape, that are fit share distinct habits.  Make small healthy choices along the way, they'll add up.  Don't give in to excuses.  We all have them.  But those that are healthier and fitter don't let excuses stop them.  They find a reason to do it, not an excuse not to.  Surround yourself with healthy, like-minded people, you'll be better off for it.  Finally stay consistent.  Always be active!!

I know you're looking for healthy things to eat, but maybe those "healthy muffins," aren't exactly what you need.  Most of the time those muffins are just cake.  Cake filled with sugar.  If you are going to each junk, follow the 5 laws in this article.  However, I do not recommend eating junk as it can easily take your diet off track. 

Another so called "healthy" option has been juices.  However, recent news has shown that a popular juice brand isn't as natural as it claims to be.  Naked Juices has been misleading the public as to its "natural" content.  Apparently there several additives to these juices, and they are now paying the price.  Lesson to be learned: don't always trust the label.  When in doubt, eat whole, real food.  Grab an apple, there's little doubt as to additives to it. 

Weekend Workout:
Always start with a dynamic warm-up

In this weekends workout, hit up this circuit for 4 rounds, doing 10 reps on everything.  Add weight where necessary to make it more challenging.

Split Squat/Step-up
Dumbbell Chest Press
Body Saw Planks (add in TRX or Swiss Ball for added challenge)
Spidey Climbs

In this circuit we're going to do 3 rounds at 15 reps per exercise. 
Jump Squats
Inverted Rows
Squat Press

Try and finish each circuit and the prescribed rounds in as fast a time as possible.  Make sure you challenge yourself with appropriate weights.  Don't go easy just so you finish faster. 

Sunday, July 21, 2013

Motivational Monday

Every Monday, we are given a new week, a fresh start to push ourselves towards our goals.  How hard are you going to push yourself this week?  How much are you going to test yourself!! 
There comes a time when you don't think you have anything left to give.  I'm telling you, dig a little deeper, you'll find inner strength that you never thought was there before.  There's always a new "next" level.
You are Unstoppable.

Failing is just another opportunity for success!!

Friday, July 19, 2013

Fitness Friday

At AMP we are always striving to improve ourselves.  We don't want to settle for just being ordinary.  We want to be the best training studio, we want to be the best trainers.  That's why we are constantly reading, researching, and trying new things.  If we don't strive to improve ourselves, how can we ask it of you to improve yourself.  Make a list of things you WANT to improve on, and let us know what those are.  I actually fall prey to some of the same issues listed in the article.  I am lazy on my warm-ups, and I take workouts too easy sometimes.  I also am aiming to improve the amount of sleep I get, and improve the amount and quality in which I write. 

Hey, ya never know, maybe I can get my writing up to a point where I start a book. 

Making lists is a great way to set goals for yourself.  Have you ever wanted to set a bucket list?  Maybe things you want to do or see?  My friend at The Unattainable Life proposed that you take the concept of a bucket list, and set out to accomplish things in the next year.  What kinds of things would you like to accomplish before your next birthday?   What would you like to see?
This isn't the first time I've done something like this.  Back in January I made a list of things I wanted to accomplish in the month of January.  Sort of a month long resolution kind of thing.
So before my next birthday, I'm going to take the concept of  "Are You Really Living?"(you might have seen my shirt) to heart and cross things off my list.  All I have to do is write up my list.

What's on your bucket list for the next year?  Anything fun or interesting? 

Another area that I have been trying to improve is my "cardio."  And I don't mean cardio in the traditional sense.  I prefer strengthio, kettlebell/barbell complexes, etc.  However, I don't nearly spend as much time doing conditioning work as I should.  I love sprinting, and I will work on improving getting in sprint workouts.  Maybe I'll start scheduling myself for weekly or bi-weekly sprint sessions at the track.  This article hit home for me because when I trained for the NYC Marathon on two separate occasions, I actually gained weight.  Most likely because I ate more, or possibly because my body became more efficient at using energy.  Either way, lesson learned.  Long cardio = bad for weight loss. 

Learn to love intensity, not duration
Ever hear from people that eggs are bad for you?  Yea me too.  Too much cholesterol.  But here's the real news.  Dietary cholesterol has no bearing on what's in your blood vessels.  Unless you are diabetic, or in that small population with a family history of hypercholesterolemia, then you need not worry.  Eggs are a great source of vital nutrients, especially fat and protein.  There are a host of other vitamins and minerals in the yolk as well.  So don't fear eggs, don't fall for food fads.
Finishing it off, I want to leave you with a fun article on making your groceries last.  I particularly like # 14 and 15.  I may actually try #14 to see if it actually works. 
Enjoy the articles, hopefully you find them as informative and fun as I did. 
Have a great weekend!!
Weekend Workout
Pull-ups 15
Spider Man Climbs- 20
Walkout/Inchworm w/ Push-up 10
Plank Rocking/Body Saw- 30 seconds
TRX/Bodyweight Row- 15
3 rounds
Right Arm Squat Press
Right Leg Step-up (hold weight in right hand)
Right Arm Row
Right Leg Split Squat w/ Right Arm Curl
Left Arm Squat Press
Left Leg Step-up (hold weight in left hand)
Left Arm Row
Left Leg Split Squat w/ Left Arm Curl
2 sets 15 reps on each exercise
Try to pick one weight/dumbbell and stick with it for the entire set without putting it down. 
Jump Rope 60sec
Plank 30-60sec
Jump Rope 60 sec
Russian Twist 30 sec
Jump Rope 60 sec
Side Plank 30 sec per side
Jump Rope 60 sec
Med Ball/DB Chop 30 sec per side
Jump Rope
Farmers Carry 30-60sec
Repeat Twice
Good Luck

Monday, July 15, 2013

Motivational Monday

You are beautiful. Your beauty, just like your capacity for life, happiness, and success, is immeasurable. Day after day, countless people across the globe get on a scale in search of validation of beauty and social acceptance.

Get off the scale! I have yet to see a scale that can tell you how enchanting your eyes are. I have yet to see a scale that can show you how wonderful your hair looks when the sun shines its glorious rays on it. I have yet to see a scale that can thank you for your compassion, sense of humor, and contagious smile. Get off the scale because I have yet to see one that can admire you for your perseverance when challenged in life.

It’s true, the scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength, or love. Don’t give the scale more power than it has earned. Take note of the number, then get off the scale and live your life. You are beautiful!”  

Steve Maraboli, Life, the Truth, and Being Free

Sometimes we get so focused on a certain ideal number, giving it more power than it actually holds, it drives us crazy, stresses us out.  But remember it is just a number.  It has no bearing on who you are, how awesome you are, how strong you are, how amazing you are. 

You are awesome no matter what!! 

Friday, July 12, 2013

Fitness Friday

In the constant fight against obesity, it comes down to increasing activity levels, and decreasing the amount of food we eat.  It seems that we are getting closer and closer to that goal.  Physical Activity is up, however people still aren't controlling what they put in their bodies.  It comes down to nutrition.  It always does. 

You can't out-train a bad diet!!!

So what do we do?  How should we eat?  What should we eat?

Unfortunately there are so many diet myths and lies out there, that it can be quite confusing to figure out what to do.  Paralysis by analysis.  Keep these myths in your head and don't fall for any gimmicks or believe anyone that tells you otherwise.  Eggs are good for you as is a certain amount of fat.  Do not fall for "low fat" garbage that is usually loaded with chemicals and sugar.  Anyway, check out diet myths and lies.

Another myth is that you should count your calories.  Now if that works for you, then fine, but you should be more concerned with making your calories count.  2,000 calories of garbage is going to be useless and not keep you full and satisfied compared to 2,000 calories of nutrient dense food like fruits, and vegetables.  Compare 18 apples to a typical fast food meal.  Same calorie amount, but which would be 1) healthier for you, 2) require a lot of time.  I don't know about you, but I don't think I could eat 18 apples in one day.  Stick with whole, nutrient dense food, its much harder to over eat and over consume calories. 

One last myth that wont go away is the fact that diet soda is better than regular soda.  Fact is, that could quite possibly be the opposite.  Diet sodas and the chemical garbage they put in them can in fact screw up your metabolism along with a host of other problems.  If you want to read the research study, click here.  I'll save you the science-y details, but according to the study, there is increasing evidence that suggests consuming diet beverages with aspartame, sucralose, or saccharin may lead to an increased risk of metabolic syndrome, type 2 diabetes and cardiovascular disease."
Yup, that sounds way healthy. 

So what should you take out of all this?
Eat Clean, Exercise with Intensity and you'll be fine.

Weekend Workout
30 seconds on/30 seconds off
Rest 2 minutes between rounds, go for 3 rounds

Thrusters/Squat Press
Kettlebell High Pulls
Ice skaters
TRX/Bodyweight Rows
Jump Squats
TRX Crunches/Swiss Ball Jackknifes/or put feet on two 5lb plates and drive knees in
Overhead Reverse Lunges
Plank/Body Saws
Kettlebell Swings
Lateral Lunges with Push-out

Good Luck!!

Sunday, July 7, 2013

Motivational Monday

"My will shall shape my future.  Whether I fail of succeed shall be no man's doing but my own.  I am the force; I can clear any obstacle before me, or I can be lost in a maze.  My choice, my responsibility, win or lose, only I hold the key to my destiny." ~ Elaine Maxwell

You are in charge of your own success.  No one else.  You!!
You have the ability to succeed and reach all your goals.  It really comes down to how badly you want it. 


How bad do you want it??

Friday, July 5, 2013

Fitness Friday

Happy Friday and Happy July 4th Weekend!!

I think the #1 problem that can deter a persons success and progress is always using the scale as a measure of success of failure.  Now it can definitely be a good gauge of progress, but it is not the end all, be all.  There can certainly be an emotional tie to a certain number, but in reality that number is just a number.  Cut off an arm or a leg and you'll instantly lose "weight."  Check out why the scale isn't the only option and do yourself a favor, don't weigh yourself after this holiday weekend.

When it comes to losing fat, which is what most people are looking to do, there can be certain triggers that make you drop off your diet.  I really like the first example in this article as I believe most people have a negative association with eating or "dieting," as well as with exercise.  Most look at it as punishment, where it should be a reward.  There are 4 other great pitfalls in this article.

Heart Disease and obesity are always hot topics, and finally a physician steps up to the plate to admit that the medical field may have had it wrong all along when it comes to heart disease.  It seems that the low fat trend in association with a high processed carb diet has caused all this inflammation and that is the real cause of heart disease.  Very good read from Dr. Dwight Lundell.

Finally, lets get moving.  You all know we love to crawl!  Crawling helps your body move better and more efficiently.  All sorts of things happen when you move around like an animal.  You become more mobile, more flexible, more awesome.  There are so many benefits to these primal patterns.  Check out more of them.

With that said, here is our Primal Weekend Workout!!

Ape- 50 ft
Bear- 50 ft
Tiger/Dog- 50 ft
Scorpions- 10
Crab- 50 ft

Use that Primal Movements as a warm-up leading into....

Kettlebell Swings
Push-ups ( for an added challenge put your feet on a ball or in the TRX and drive knees in after each PU)
Dumbbell Thrusters/Squat Press
Twisting Side Planks
Push-up Position Alternating Rows

1 min on/1 min off   2-3 rounds
Keep track of your rep #'s and try to increase your #'s each round.

Enjoy the weekend!!