AMP's Articles of the Week

Fitness and pursuing health should be a life long process, not something short term, or pursued when you feel like it.  Taking a short term approach means your missing the point entirely.  Enjoy the journey, fall in love with the process.  Nothing is going to come instantly and it takes consistency over the long haul.  Trying to hop from one thing to another is going to lead you in circles and drive you insane.  Don't try to be perfect, instead look at every day as practice leading up to the next day then the next.  There will be days that you struggle, but just because you struggle doesn't mean you fail.  It means opportunity to learn and to grow.

Fitness is for Life!

Are you still searching for that secret ingredient that will lead you to success?  That secret program, that secret nutrition plan that will enable you to see results?  Yea?

The truth is, there is no secret ingredient (bonus points if you get the Kung-Fu Panda reference).  The real secret? To find something that produces results and enjoyment.  

Whats the Secret Ingredient?

Fad diets will always pop up.  As long as there are people out there in search of the next best thing, there will be "fitness & health" people that will cater to them, feeding them garbage that they think will work.  What happens in the end?  A fad diet runs its course, you rebound, and go in search of the next thing.  Most, if not all demonize one or more nutrients, promise magical results, and throw in some ridiculous rules that have no basis in anything.  Avoid falling prey to these 14 diets.

Fad Diets

AMP's Articles of the Week

The most successful people when it comes to getting healthier and in better shape are the ones that are consistent with their nutrition plan and their exercise program.  Consistency!!  How many times have you heard us say that?  Where most people struggle is having a mindset that doesn't mesh well with consistency.
Here are 6 reasons why you're mindset might be holding you back.  Pssst #1 & #2 are doozies and probably are the biggest two in the group.
6 Reasons- Jill Coleman

Running isn't awful.  But when you put all your eggs in the "running basket" to lose weight, you're missing out on a lot of other types of training.  If you enjoy running, go right ahead and do it, but relying on it solely for losing weight is a up hill battle.  Take it from me.  I trained for 3 marathons and actually ended up gaining some weight.  Mixing up your program with interval training, resistance training, and occasionally endurance training.  You want to make sure you hit all 3.
Run Less to Lose Weight

Speaking of Cardio, why are you doing the cardio exercises you are?  It comes down to low intensity vs high intensity.  This is a great article outlining the debate between the two and makes cases for both.  Focusing on high intensity exercises like sprints can increase your work capacity, your metabolism, and therefore help you lose fat.  With low intensity, your body can gradually adapt to how many calories you burn.  One week you may burn 200 calories doing 30 minutes of running, but the next week it may be down to say 175.  The body is very efficient at holding onto energy.  It does not like giving it up easily.  So the more you do, the more you need later on to get the same adaptation.
Cardio Fat Loss Plan

There is no perfect diet.  Lets just end the debate.  The perfect diet is the one that works for you, the one that you can enjoy, and the one you can sustain for the rest of your life.  Not one that is filled with quick fixes, or one that demonizes a certain nutrient, or one that requires you to drink just juice.  It might take time to find a balance between what you enjoy and what works, but it'll make you less crazy.
Perfect Diet??

Articles of the Week

First off, if you haven't already seen it, you HAVE to check out Kacy Catanzaro take on the American Ninja Warrior course.  She's the first woman to get through the course and move onto Mt Midoriyama.  It is definitely an inspirational video, to watch her go from one seemingly impossible obstacle to another.  Just when you think she's done, she just proves how strong she is.
Ninja Warrior


Are you not reaching your goals?  Why is that?  Could it be that you're making the same mistakes over and over again?  Make your nutrition plan a priority.  If you could put effort into a solid nutrition plan, you'll be amazed at the results that will follow.  At one time or another, AMP has used several of these tips.
Look Better Naked


Look, fat loss isn't easy.  There are, however, several factors that can take you to the next level.  Balancing stress and cortisol level as well as sleep are overlooked, but important factors to check out.
Here are Ten tips to help you lose some fat and get lean.
10 Secrets

Motivational Monday

  

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure."

Marianne Williamson

There are no guarantees in life other than if you don't take any actions, you wont achieve anything.  Is that how you want to go through life?  Not me.  I want to go all in, take risks, take chances.  I want to fail so that I can succeed later.  Don't be afraid to go all in, don't be afraid to put something on the line for what you want.  

AMP's Articles of the Week

Each week I try to find relevant articles that will help you on your health and fitness journey, because that is what it is.  It's a journey.  It is not going to happen overnight or in a week or even two weeks.  You know what WILL happen?

Progress!!!

Learn to love the process, fall in love with the journey because you should be in this for the long haul, not just for a 4 week span.  It's a game of patience.  "Fat loss isn't acute.  It doesn't react to the whims one day, one exercise"

4 Week Fat Loss Lies- Adam Bornstein

Several principles apply when it comes to fat loss.  Among them is staying active, following a solid nutrition plan, reducing stress levels, and being more in tune with your body.  This list drops a couple of other ones that are also relevant, especially #10.  

10 Principles of Weight Loss

Diets Fail!  Plans succeed.  When we think "diet" we think suffering or restriction, or being miserable.  It doesn't have to be that way, in fact is SHOULDN'T be that way at all.  Nutrition should be fun, it should make you happy.  Yes, food should make you happy!  Not guilty, or sad, or whatever negative emotions you may associate with food.  

5 Reasons Diets Fail- Dr. Yoni Freedhoff

I've decided that I want to share with you guys what it is I read on a day to day basis that pertains to the training that is going on at AMP.  I love digging up articles that you can use on your own, but I equally love finding articles that AMP & our trainers can apply to your training programs with you.  So this week I am going to share something all about Rib Position because I think its an important thing, and can have far reaching benefits.  

Take a look inside my inner fitness nerdism.  

Rib Position

Motivational Monday

"Success is no accident.  It's hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do."  -Pele

It takes a lot to get to where you want to be, in life, in sports, in health.  If you're not willing to put in the work, put in the time, put in the love, how can you expect yourself to accomplish anything.  

This is no more true than when trying to change your body, to try and be healthier.  Sometimes it's going to be hard, sometimes it is going to take learning how to train, how to eat. Sometimes it is going to take a little bit of sacrifice in order to reach your goals.  Most of all, you need to love the journey, you need to love the experience that is changing your life. Make an attempt to fall in love with the process.

Fitness Friday

An interesting documentary about flipping the food pyramid upside down, Donal O'Neil takes on increasing his fat intake, including saturated fat (gasp) and decreasing the amount of grains and sugars in his diet.  Now, I've definitely talked about increasing fat and protein intake and limiting carbs to vegetables, fruit, and some grains(usually post workout meals).
Take a look, its free for now, but ends tomorrow
Cereal Killers


Traveling this summer?  Going a little crazy on trying to figure out how you're going to maintain your healthy nutrition plan while on vacation?  The key is finding a balance between enjoying yourself and going overboard.  #4 is my favorite.
Tips for Navigating Nutrition During Summer


Are there certain habits that you are following that are sabotaging your results?  Try changing one of the habits listed and see where it takes you.  #1 is pretty under rated when it comes to weight loss in my opinion.
6 Habits


Have you ever gotten negative comments about your body from people that probably shouldn't be saying anything in the first place?  Everyone has different goals, different reasons for training.  Even if you don't necessarily agree with them, its probably best you to keep words to yourself.
Do what makes you happy, and let others do the same.
I Don't Want To Look Like Her