tag:blogger.com,1999:blog-47661449839252478012023-11-16T03:45:44.348-08:00AMP TrainingAMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.comBlogger250125tag:blogger.com,1999:blog-4766144983925247801.post-70042138793879431682015-02-16T04:16:00.000-08:002015-02-16T09:42:54.987-08:00One Thing<div class="MsoNormal">
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<span style="background: white; line-height: 107%;"><span style="font-family: inherit;"><br></span></span>
<span style="background: white; line-height: 107%;"><span style="font-family: inherit;">When we start our pursuit
towards a new goal, we often think about EVERYTHING we need to do in order to
get there. What happens as a result of
trying to do everything all at once is that nothing gets done. <o:p></o:p></span></span></div>
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<span style="background: white; line-height: 107%;"><span style="font-family: inherit;">So let’s simplify.<o:p></o:p></span></span></div>
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<span style="background: white; line-height: 107%;"><span style="font-family: inherit;">What is the one thing
that you need to focus on right now? What
one thing is going to create the biggest change for you?<o:p></o:p></span></span></div>
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<span style="background: white; line-height: 107%;"><span style="font-family: inherit;">Here’s what I want you to
do. I want you to identify what you goal
is, no matter if its fitness related, health related, work related, or just
life related. Then work backwards.<o:p></o:p></span></span></div>
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<span style="background: white; line-height: 107%;"><span style="font-family: inherit;">What steps do you need to
take in order to get from where you are now, to where you want to be?<o:p></o:p></span></span></div>
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<span style="background: white; line-height: 107%;"><span style="font-family: inherit;">Make a list of what needs
to get done. And then ONE at a time,
check them off as you accomplish them.
But only focus on one thing till it’s done and till its routine. Say for example, you want to run a marathon. You’re
not going to start day 1 at running 26.2 miles.
That would be foolish. So what
you do is make a plan of how to gradually build up to that end goal. <o:p></o:p></span></span></div>
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<span style="background: white; line-height: 107%;"><span style="font-family: inherit;">It may look a little
like, Day 1 walk/run a mile, and each day/week you build and build. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="line-height: 107%;">B<span style="background: white;">uckle down
and identify the most pressing MUST-DO's, and then develop a strategy and
action-steps around that. Maybe you even
have to determine what you need to eliminate in your life to help further focus
your efforts.</span> Sometimes eliminating
a negative is just as powerful and necessary as adding a positive. </span><br>
</span></div>
<span style="font-family: inherit;"><br><span style="background: white;">So
what is it? How are you going to
improve? What are you aiming to improve?</span><br><span style="line-height: 107%;"><span style="background: white;">Is it in
your nutrition?</span></span><br><span style="line-height: 107%;"><span style="background: white;">Is it
in your day to day life?</span></span><br><span style="line-height: 107%;"><span style="background: white;">Is it
in your relationships?</span></span><span style="line-height: 107%;"><br></span><span style="line-height: 107%;"><span style="background: white;">What “ONE THING” do
you NEED to focus on that will best help get you to where you want to go?
Identify that and then go DO IT!</span></span><span style="line-height: 107%;"><br></span><span style="line-height: 107%;"><span style="background: white;">In the
end it’s up to you to take action on the one thing that you NEED to get to where
you want to go. Are you ready to take
action? </span></span></span><br>
<br>
<br>
<div class="MsoNormal">
<span style="background: white; line-height: 107%;"><span style="font-family: inherit;">Is it your fitness?</span></span><span style="font-family: 'Segoe UI', sans-serif; line-height: 107%;"><br></span></div><div class="MsoNormal"><span style="background-position: initial initial; background-repeat: initial initial; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Is it in your nutrition?<br>Is it in your day to day life?<br>Is it in your relationships?<br><br>What “ONE THING” do you NEED to focus on that will best help get you to where you want to go? Identify that and then go DO IT!<br><br>In the end it’s up to you to take action on the one thing that you NEED to get to where you want to go. Are you ready to take action? </span></div>
AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-38125461507665578512015-02-08T17:22:00.004-08:002015-02-08T17:22:48.701-08:00Maximize Your Sleep<span style="font-size: 14px;"><span style="font-family: 'comic sans ms', 'marker felt-thin', arial, sans-serif;">Think of the best night of sleep you've had. You wake up feeling renewed, refreshed and as though you could take on the world, right? That feeling is what you should have every morning. Not just because it feels good emotionally, that good mood is reflective of how your body has recovered through your sleep cycle. Now think of a restless night of sleep, the aches, the tension, that resistance to get out of bed, the groggy feeling that most likely carried through the rest of your day. The same thing holds true in this case as well. It's an emotional manifestation of how your body has healed overnight.</span></span><br />
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<span style="font-size: 14px;"><span style="font-family: 'comic sans ms', 'marker felt-thin', arial, sans-serif;"> Why does sleep have such an affect on us? Is it really that important? How can we maximize our recovery while unconscious?</span></span></div>
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<span style="font-size: 14px;"><span style="font-family: 'comic sans ms', 'marker felt-thin', arial, sans-serif;"> Sleep allows our body to repair all the 'wear and tear' we experience throughout the day. When our body is finally at rest the healing process can begin. Our tissues are able to regenerate and our brain can process and learn from our days experience. Without giving ourselves the proper time needed for these things to occur, we most definitely feel the affects of it the following day. Imagine if your body were battery operated. When a battery isn't charged completely it cannot carry out its full potential. Our bodies react the same way. Sleep is how we 'charge' our body. Without the proper amount of sleep we will be unable to perform to our full potential. </span></span></div>
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<span style="font-size: 14px;"><span style="font-family: 'comic sans ms', 'marker felt-thin', arial, sans-serif;"> So how can we maximize our sleep? The National Sleep Foundation recommends that adults between the ages of 26-64 get 7 hours of sleep.<br /><img align="none" data-cke-saved-src="https://gallery.mailchimp.com/16334a689a3062d71386a8d70/images/085d6f06-04fd-4eb5-9ebe-41bae5cba46c.png" height="240" src="https://gallery.mailchimp.com/16334a689a3062d71386a8d70/images/085d6f06-04fd-4eb5-9ebe-41bae5cba46c.png" style="cursor: default; height: 240px; margin: 0px; width: 250px;" width="250" /></span></span></div>
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<span style="font-size: 14px;"><span style="font-family: 'comic sans ms', 'marker felt-thin', arial, sans-serif;">That amount will either seem appropriate, excessive or no where near what you could possibly ever sleep, depending on what you can afford to sleep and are used to. For those who find themselves shy of this recommended amount, which seems to be the majority of adults, we will highlight a few points that will allows us to get the most out of our sleep. <span id="yui_3_16_0_1_1423444182538_2124">This does not necessarily mean we need to sleep more. In today's society it can be hard to find time, especially time for sleep when our lives are so tightly scheduled. Here's some tips that will help you to sleep soundly no matter the time you can allot for it. </span></span></span><br /></div>
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<span style="font-size: 14px;"><span style="font-family: 'comic sans ms', 'marker felt-thin', arial, sans-serif;">•Electronics: Did you know the waves that electronics devices emit can interact with your brain waves and cause your sleep to be disrupted? Try to keep all electronic devices turned off and at least three feet away from you while sleeping. Even television before bed cause restless sleep. When preparing for bed, turn the television off 30 mins prior to bedtime. As we watch television our brain activity accelerates and our neurons start to race. When you shut off electrical devices 30 prior to sleep, you allow your brain to calm down and prepare for sleep. </span></span><br /></div>
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<span style="font-size: 14px;"><span style="font-family: 'comic sans ms', 'marker felt-thin', arial, sans-serif;">•Caffeine: A cup of coffee or tea sounds like a great way to relax at the end of the day. Unfortunately, this could be the exact reason you can't seem to relax. The general rule of thumb is to switch to decaf after diner. However, even then the lingering caffeine in your system from hours before can cause problems when it comes to sleeping. If you have to have that cup of coffee or tea, try switching to decaf after lunch.<br /> </span></span></div>
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<span style="font-size: 14px;"><span style="font-family: 'comic sans ms', 'marker felt-thin', arial, sans-serif;">•Exercise: Exercising regularly is a known contributing factor to a good night of rest. The one thing we do want to think about it the timing of our workout. After vigorous exercise you want to allow 3-4 hours before going to sleep. It will take that long for your body to settle and calm down enough to allow proper sleep</span></span></div>
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AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-58467267486508858592015-02-01T19:16:00.000-08:002015-02-01T19:16:14.264-08:00February Goals<strong>"Leaders aren't born, they are made. They are made by hard effort, which is the price which all of us must pay to achieve any goal which is worthwhile."</strong> - Vince Lombardi<br />
<br />
Because of yesterdays Super Bowl, it felt appropriate to use a Vince Lombardi quote. Leaders are made. They are made by the situations they are thrust into, for the decisions they have to make in crunch time. <br />
<br />
Are you willing to put in effort? Reaching your goals isn't going to come easy. Sometimes you need to ask yourself "How much effort am I putting into my goals?" Is it enough? Maybe you need a little help getting there. <br />
<br />
At the beginning of the month we set a January behavior goal. Remember? How'd you do? Well now its February and its time to set a new goal. Go ahead and write it down!<br />
<br />
Here are a few tips that could help you get there:<br />
<div>
<br /></div>
<div>
<strong>1. There is no one diet that is the best or will work the best for everyone.</strong></div>
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Everyone is different and their body chemistry is different. Use your own body as your guide and let your results tell you whether or not you’re doing what’s best for you. Always pay attention to what your body tells you, NOT what somebody else is doing.</div>
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<strong id="yui_3_7_2_1_1362280744520_9318">2. The best way to measure your fat loss is by using a mirror!</strong></div>
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The scale is just a number. Seriously if the scale is your #1 concern, move to the moon, the effects of gravity are different. How you look and feel is always more important than numbers. Body measurements and taking pictures are also a good way to track progress, but if you look good then you look good and it doesn't matter what the scale says.</div>
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<strong id="yui_3_7_2_1_1362280744520_9321">3. Omega 3’s are your friend.</strong></div>
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Salmon, flaxseeds, walnuts and fish oil are a good part of your daily meal plans. The difference with and without them is incredible!</div>
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<strong id="yui_3_7_2_1_1362280744520_9324">4. You can't out exercise bad nutrition.</strong></div>
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How many times have you heard this? Your workouts are 20-30% of the fat loss equation and nutrition is 70-80%. If you’re exercising regularly and not seeing fat loss results, you must make an adjustment to your nutrition.</div>
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<strong id="yui_3_7_2_1_1362280744520_9327">5. Cheat days or an off day here and there are a good addition to the fat loss equation.</strong></div>
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Remember, it's not about being perfect all the time. Following a guideline of 80-90% healthy eating is a good start.</div>
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<strong id="yui_3_7_2_1_1362280744520_9311">6. Stop eating processed crap. Stick with the basics. </strong></div>
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Fill your day with natural proteins, fruits, vegetables, raw nuts and healthy fats. </div>
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<strong id="yui_3_7_2_1_1362280744520_9309">7. Fat loss is not only about what you eat and how you train but also about the thoughts you have each day.</strong></div>
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Positive thoughts breed positive behavior and positive results. The same is true for negative thoughts and attitudes. I've always said this. Stay positive, no matter what. You reap what you sow. </div>
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<strong id="yui_3_7_2_1_1362280744520_9307">8. Working out is not just about the exercises you do at the gym.</strong></div>
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Get outside and exercise. Its cold now, but there are lots of things to do. Snowboarding, ice skating. Find something you enjoy and get out there and do it. Even just every day activities of walking is a good addition. Just move.</div>
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<strong id="yui_3_7_2_1_1362280744520_9330">9. Find some sort of social support system. A friend or a group of friends with a common goal will almost always succeed. </strong></div>
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Telling someone, or going on the health journey with someone holds you accountable to them. Accountability is key. Exercising with a friend is even better as you have someone that will push you more than you would push yourself. I see this when I train people together in pairs or groups. There starts to be a mini competition. </div>
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Enjoy these tips. Hopefully you will use at least some of them.</div>
AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-30805107500612092632015-01-24T20:15:00.000-08:002015-01-24T20:15:55.310-08:00Does Your Weight Fluctuate?<span style="color: black;">Every so often, you get the urge to hop on the scale and see where you're at, wondering where your relationship with gravity lies. Maybe its up, maybe its down. Who knows how gravity is going to affect you today. </span>Quick physics lesson- The pull of gravity is different at different latitudes, so if you want to weigh a little less, move closer to the equator, or weight a little more go towards the poles.<br />
9 times out of 10 I'd be willing to bet that your mood the rest of the day is going to be a result of what that scale tells you. The problem is, it doesn't tell you the full story of what's going on in your body.<br />
<span style="color: black;"> </span><br />
Before we get to what's going on in your body, lets first take a look at what makes up your scale weight?<br />
<br />
<ul>
<li>Muscle</li>
<li>Bone</li>
<li>Waste</li>
<li>Fat</li>
<li>Glycogen Storage</li>
<li>Water</li>
</ul>
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and let's take a look at what it's not measuring<span style="background-color: white; color: #666666; font-family: Helvetica; font-size: 14px; line-height: 19.6000003814697px;"> </span><br />
<br />
<ul>
<li>Sleep Quality</li>
<li>Stress</li>
<li>Health</li>
<li>Strength</li>
</ul>
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Still think it's a good way to measure your progress? Those are some variables that'll play with the number on the scale. Yea, to a degree it can show you if you're trending towards your goals, but the mirror, pictures, how you feel and how your clothes fit are better indicators of success and progress. <br />
<br />
<span style="color: black;">Weight is going to fluctuate. It's just how the body works. It's going to change depending on what time of day it is, what you ate, what you drank, what you wear, what the weather is among many other reasons. </span><br />
<br />
<span style="color: black;"></span>Here's a little run down of how much your weight could fluctuate in a day.<br />
<span style="color: black;">from </span><a href="http://www.amazon.com/The-No-Time---Lose-Diet-ebook/dp/B007V91DYU/ref=sr_1_4?ie=UTF8&qid=1354821321&sr=8-4&keywords=The+No-Time-To-Lose+Diet" target="_blank"><span style="color: black;">Dr. Melina Jampolis, who wrote The No-Time-To-Lose Diet:</span></a><br />
<span style="color: black;"></span><br />
<span style="color: black;"></span><br />
<span style="color: black;"><br />For every 16 oz of fluid you consumed, that's an immediate gain of<br /><strong>1 pound</strong><br /><br />Need to poop? Being backed up can cause a weight retention of as much as<br /><strong>2 pounds</strong><br /><br />Air pressure changes in flights that take 4 hours or longer will actually increase fluid retention typically to the tune of<br /><strong>2 to 3 pounds</strong><br /><br />Have a high sodium dinner and you'll likely find yourself waking up heavier by<br /><strong>2 to 3 pounds (Maybe more)</strong><br /><br />That time of a month?<br />Hormone fluctuations for up to a week leading into your period, or for the guys truly connected to their wife's pregnancy, expect a water weight gain of up to<br /><strong>5 pounds</strong><br /><br />So, if you're a thirsty, constipated, frequent flier, with a penchant for pizza and heading to that time of month, expect a quick shift in the scale of up to:<br /><strong>19 pounds !!</strong></span><br />
<span style="color: black;"></span><br />
<span style="color: black;"></span>What if you worked out? Doing any sort of strength training is going to lead to some water gain, not necessarily water retention associated with bloating, but water gain within muscle cells. Sometimes that water retention can last for 4-52 hours. <br />
<br />
<span style="color: black;">That's some intense weight gain right there! Not necessarily fat gain and most likely completely temporary. But the stress and freak out over the tiniest increment will still happen without a thought as to why it might have happened. </span><br />
<br /><span style="color: black;"></span>
<span style="color: black;">So don't freak out over every little half pound or pound(s) gain or loss. If you're doing your work, which means eating well, exercising, and adding in daily movement, then you should have nothing to worry about. </span><br />
<span style="color: black;"></span><br />
<span style="color: black;">Remember its not about weight loss. It's about changing your body composition and about fat loss. </span><br />
<div>
<span style="color: black;"><br /></span></div>
AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-20108698115365592942015-01-18T19:38:00.001-08:002015-01-18T19:38:45.502-08:00What's Your Story?<a data-cke-saved-href="http://youtu.be/siCBm1jcGLM" href="http://youtu.be/siCBm1jcGLM" style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" target="_blank"><strong>"When you want to succeed as bad as you want to breathe, then you'll be successful." -Eric Thomas</strong></a><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> </span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><strong style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">What's your story? </strong><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">What's the story you're telling yourself? What kind of things are you telling yourself?</span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">When someone has the capability, strategy, plan and tools to succeed...but still doesn't...the problem often lies in the story they're telling themselves. </span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">They can't succeed because of _____.</span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">It comes down to excuses. What kind of excuses do you use for why you're not where you want to be? </span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><strong style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Time, Energy, Money?</strong><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">We're all going to spend time, energy and money on our health. It is inevitable. </span><strong style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">But</strong><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> we all have a choice as to </span><strong style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">WHEN</strong><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> we spend that time, energy and money. Are you going to be proactive about your health? Are you going to start exercising and following a sound nutrition plan (both available at AMP)?</span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Or are you going to be reactive? Staying on the same path of inactivity, making poor nutritional choices, and ending up sick. </span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><strong style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Change Your Story</strong><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">There is no good reason as to why you can't succeed. So stop believing and telling yourself that! You CAN succeed! You CAN reach your goals! </span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">All it takes is changing your self-talk and start believing in yourself. </span><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Take responsibility for your thoughts, words, belief system, and mindset just like you do with anything else you want to be successful with. This is the heart of what determines who you are going to be, who you are shaping yourself to be. </span>AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-66733346149221674832015-01-11T18:19:00.002-08:002015-01-11T18:19:53.169-08:00Cleanses<div>
<span style="font-family: inherit;">It's the beginning of 2015 and inevitably its time to see all the "I'm doing ___ cleanse or ___ detox to rid myself of toxins." Or even worse, I see ads for people trying to sell this cleanse or this detox, promising instant results, instant gratification. But you know what else will give you instant weight loss? </span><br />
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<b><span style="font-family: inherit;">Chopping your arm off!</span></b></div>
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<span style="font-family: inherit;">So whenever I read about this stuff, it gets me really agitated because it seems that these people prey on peoples emotional attachment to weight loss. And if you know me and my sarcastic nature, my immediate response to cleanses is "What is it? Drain-O? And my response to any detox is "What kind of drug are you getting off of?</span></div>
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<span style="font-family: inherit;">Looking to clean out your pipes, get rid of that built up grime? Drain-o seems to work to clear plumbing in your bathroom, why not your internal plumbing(clearly I'm being sarcastic, please don't go and drink Drain-o)</span></div>
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<span style="font-family: inherit;">First things first, there is no need to do a cleanse if you are eating a healthy diet. That healthy eating will, itself, make your body healthier and remove all of the “toxins." If you want to replace all the processed garbage you are eating with fruits and vegetables, go for it. Most likely you'll lose some amount of weight just doing that. Remember though that there is no quick weight loss solution. If you want to lose weight, eat clean whole, natural foods. Eat a well-balanced diet of fruits, vegetables and meat. (Shoot I would even say a well-balanced diet of vegetables and meat, which is completely the opposite of some of those fruit and sugar-laden cleanses!)</span><br />
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<span style="font-family: inherit;">Second, the whole premise of these cleanses stems from the fact that they try to convince you that your body is like an air filter in a car that builds up junk. This however ignores basic physiology in that the liver & kidneys are quite efficient in eliminating anything harmful to your body on a daily basis. That's one of their main roles in the body. If you don't believe me, you can pick up a biology book in the library(do those exist) or just Google "Function of the Liver"</span><br />
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<span style="font-family: inherit;">There are many, but my favorite seems to be the juice cleanse and you have to ask the question of "Why a juice cleanse?"</span><br />
<span style="font-family: inherit;">What about them makes them so appealing? Is it the celebrity endorsements or the exaggerated promised weight loss, weight being 100% arbitrary because you don't really care if its from water, fat(doubtful), or muscle mass.</span><br />
<span style="font-family: inherit;">Why is it so easy to convince people that all you need are 6 juices a day, all mushed up in a bottle, but convincing anyone to take those fruits and vegetables in the bottle, keep them whole and just freaking eat them is so hard?</span><br />
<span style="font-family: inherit;">It's really that simple. Next time you think about a juice cleanse, ask yourself "Why am i doing this?"</span></div>
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<span style="font-family: inherit;">Is it really that much healthier for me, or would I get more nutrition and more benefit out of eating all this produce? </span><br />
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<span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Lastly, if there is no physiological reason for results, if there is nothing credible behind it, then maybe its just a load of phooey.</span><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;"> </span></span></div>
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AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-66382682980177769502014-12-28T19:12:00.001-08:002014-12-28T19:12:06.772-08:002015- The Year of Not Falling for Gimmick<div>
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It's coming up on 2015 and the craze of setting resolutions is upon us. The quest for better health, losing weight, getting in better shape are among the top resolutions many will set come January 1st. And the solution that most will use to take on their resolutions? They will be of the quick fix, gimmicky, too good to be true variety. Pills, shakes, mangled exercise science applications, cleanses, detoxes, super-foods, etc.<br />
And why is that?<br />
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Because losing weight and getting healthier is an emotional endeavor. And companies prey on that emotional attachment. But you're smarter than that, right?<br />
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Let 2015 be the year that you don't fall for the shiny object promising this & that because chances are if it looks too good to be true, it probably is. We are smart people, but we seem to fall for every little magic pill or new "secret to weight loss" without using any sort of logic or rationalization. Let 2015 be the year you use logic and rationalization. In one of my upcoming articles for <a href="http://watchfit.com/experts/fitness-and-personal-trainers/chris_cooper/" target="_blank">Watchfit</a>, I focus on the latest craze of waist training and the dangers that are inherent in doing something like that. Basically a fad or gimmick that has a celebrity endorsement and promises the world. My key takeaway from that article? Making sure there is a physiological reason for the results that are claimed.<br />
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<i>"We go to great lengths to find the quickest and easiest way to get results, to find that one “magic pill” that will make our lives easier and/or better. But if there is no physiological reason as to why something will work, then it’s most likely a gimmick that won’t have long lasting results. </i><br />
<i>We are always in search of that one thing that will help our aesthetics without analyzing whether or not it’s actually healthy for us. Yes, we are a society that bases a lot on appearance and less on what will make us healthier, but what if instead of wasting the time and energy we spend on gimmicks like waist training, we focused on solid exercise and nutrition programs. We’d have a much healthier society as a whole."</i><br />
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That was my conclusion. We waste so much time searching for the next best thing instead of looking at what works and what has always worked. Exercise and nutrition!<br />
We over complicate and cloud common sense with a lot of garbage that is unnecessary. <br />
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If there was a magic pill or secret way to lose weight, don't you think everyone would be doing it? Don't you think doctors all over the world would be prescribing this magic? <br />
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That's because it doesn't exist. What does exist is following a consistent exercise and nutrition program. One like we have at AMP where we test you strength, your conditioning, and we stay on top of your nutrition. We try to steer you in the right direction and away from fads and gimmicks, because why waste your time and money. </div>
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Let 2015 be the year you make the healthy choice, the one that will leave you with long lasting results, not ones that last a few weeks and go away. <br />
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Happy New Year!!</div>
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AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-45482336019987025312014-12-21T12:15:00.002-08:002014-12-21T12:15:36.539-08:00Why New Years Resolutions Suck<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;"><b>"The best thing about the future is that it comes only one day at a time"</b> -Abraham Lincoln</span><br style="color: #333333; line-height: 20.7999992370605px;" /><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Take one day at a time, because looking to far into the future can derail what you are trying to accomplish today. </span><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">This quote plays into the exact reason why resolutions fail. We look too much into future instead of focusing on one day at a time, getting better one day at a time. </span></span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">1% Better Every Day!<br /></span></strong></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">As we get towards the end of 2014, we look forward to what we want to accomplish in 2015. What worked in 2014, what didn't work in 2014, what can I improve? </span><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Because we all want to improve something. </span><br style="color: #333333; line-height: 20.7999992370605px;" /><br />Millions of Americans will set to create New Years Resolutions around this time, only to give up on them by March. Why is that?<br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">The issue that comes every year from setting New Years resolutions is that we set goals that are either too lofty or too vague. Most often it lies with being too vague. Starting an exercise program, eating healthier, creating a better financial situation, or whatever it may be creates a lack of specificity. And without specificity, its easy to get away from them. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Or it could be that your are just not ready for change. When January 1st hits, we all want to change. But do you REALLY want change? Are you prepared to take the necessary steps that need be done in order to get in better shape?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Change or being ready for change comes in phases: </span><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Precontemplation</b>. No intention for change nor is aware of problematic behavior or may be let down by past failures.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Contemplation</b>. Aware of the need for change and intends to take action, but isn't committed just yet. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Preparation</b>. Has decided to start changing behavior and has a plan of action, like going to <a href="http://www.amp-training.com/" target="_blank">AMP</a></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Action</b>. Has made changes by developing effective habits and behaviors.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Maintenance</b>. Has made changes over the long haul and is working hard to prevent sliding back to their old ways. </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">Where did you fall? If you are like most people making resolutions, you are in stage 2 or 3. Let AMP help you get to stage 4 & 5 by creating a training program for you and keep you accountable.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Another reason we struggle with our New Years resolutions is we want to change everything all at once. We really lack the ability to focus on so many things at once. </span><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Research has shown that when we try to change a single behavior at a time, the likelihood that we'll retain that habit for a year or more is better than 80%. When we try two behaviors, our chances of success are less than 35%. When we try three behaviors or more, our success rate plummets to less than 5%. </span></span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">That is why resolutions fail and<br />why resolutions are a waste of time!<br /></span></strong></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Is it any surprise, then, that when we try to massively overhaul our lifestyle in short order, the changes simply don’t stick? Of course not. But, let’s be honest. Most of us aren't known for being patient. And most people who try to start an exercise or nutrition program want to be in shape, like, yesterday.</span><br style="color: #333333; line-height: 20.7999992370605px;" /><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Finally, pick a behavior based goal. Not one based on the outcome. You can't control the outcome. Avoid going into 2015 saying, "I want to lose "X" amount of weight in "Y" amount of time because what if you don't hit that mark? Do you just give up? Behavior on the other hand is easily controlled by YOU! </span><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Every single day you have complete control on behaving in ways that take you towards your goals or away from them, so if the outcome doesn't happen, you can look at your behavior over the course of a month to see what you could have done different. </span><br style="color: #333333; line-height: 20.7999992370605px;" /><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Here's what I want you to do:</span></span><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Select one habit or behavior & ONLY one habit/behavior. Whatever you think will have the biggest impact on your life.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Write down your plan. What steps do you need to take?</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Find someone to keep you accountable!</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Post Publicly: For January, we want to use our white board to write your habit down so you are accountable to it</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">So what have we learned? We need to pick ONE habit or behavior (because we can control behavior) and go with it. We need to ensure that our habit or behavior is specific and not just "eating healthier." Get specific, for example "2 vegetables at every meal, or training 16 times in January"</span><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white;"><span style="color: #333333;"><span style="line-height: 20.7999992370605px;">Create more ease with your goal setting and I guarantee your "resolution" will be more successful.</span></span></span><br style="color: #333333; line-height: 20.7999992370605px;" /><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Your final thing to do?</span><br style="color: #333333; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; line-height: 20.7999992370605px;">Write it down on our white board!!</span></span>AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-79238631020211403912014-12-13T18:11:00.000-08:002014-12-13T18:11:20.212-08:00Sleep!!How much sleep does the typical adult get? A little under 7 hours. Even further, about 1/3 get under 6 hours. Well what exactly does that mean for your health?<br />
Studies suggest that people who sleep fewer than six hours per night gain almost twice as much weight over a 6-year period as people who sleep 7-8 hours per night. Why?<br />
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<li>decrease in satiety hormones, increase in hunger hormones</li>
<li>altered glucose tolerance, insulin resistance & diabetes</li>
<li>inflammation</li>
<li>obesity</li>
<li>disruption of cortisol levels and rhythm</li>
<li>decrease in testosterone and increase in estrogen</li>
<li>loss of lean mass, including muscle, bone and organs</li>
<li>decrease in thyroid stimulating hormone</li>
<li>heart attack</li>
<li>stroke</li>
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Wow!!<br />
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So why don't we get enough sleep? Is it because we are so busy, or that our brains are still processing, or is is it more of just staying awake because you want to despite how tired you are. Maybe you're just mindlessly scrolling through Facebook, or catching a TV show. Solving that problem can help you lead to better and more sleep.<br />
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So now we all know that it's important for our health, however, I think many underestimate how much sleep can affect everything in your body from brain activity to hormone levels or think that we can get away with little sleep. It is just as important as exercise and nutrition. Earlier in the week, we posted about setting a routine when you go to bed. <br />
This includes set up your room so that you can get a quality nights rest. <br />
Here are a few good tips include:<br />
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<li>Turning off the TV, phone. </li>
<li>Making sure its dark enough </li>
<li>Cutting out the caffeine</li>
<li>Stretching</li>
<li>Setting a Bedtime</li>
<li>Temperature( I know I like it where its not too hot or too cold)</li>
</ul>
<br />
<br />
Either way, creating a game plan will make a world of difference in the quality and quantity of your sleep. Just like nutrition, you need to set up habits to be successful, and it is no different when it comes to sleep.<br />
<br />
Take control of your sleep environment and behavior and see how successful you are.<br />
<br />AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-33187098740266610092014-12-07T10:21:00.003-08:002014-12-07T10:21:44.777-08:00Just Breathe!<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">It's one of the simplest things we do, yet it has become one of the most complicated things as well. Breathing! </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Breathing occurs in two different ways, when relaxed and when under duress.</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Why is has it become complicated? In one word, STRESS.</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Our bodies response to stress, whether its from someone attacking us or from a deadline at work, is typically the same biologically speaking. It results in an increase in cortisol and a difference in how we breathe. </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">You may have heard me mention cortisol and how it can wreak havoc on fat storage. This comes down to increases in stress. The bodies normal response to immediate stress is a short increase in cortisol. This gives us</span><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> a quick burst of energy, sharpens our memory, increases our immunity, and decreases our sensitivity to pain. These are all important and natural functions of cortisol and ensure that we are able to weather the curve balls that life throws at us.</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">However, and this is a big one, if the stress doesn't let up, neither does the cortisol. Unfortunately, what is healthy in small bursts becomes dangerous over the long term. If you have persistent stress in your life, then you have cortisol levels that are out of balance: your body makes so much cortisol that it detrimentally affects your health. For example, increases in abdominal fat or </span><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">our ability to breathe.</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Ideally we want to just breathe using our diaphragms, however when we're stressed or under duress, or even when we're exercising, we use other muscles as well. For example, we use our chest and neck muscles as well. What this ends up leading to is tightness in your neck, shoulders, and/or back. </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">What I want you to do now is lay on your back, take a deep breathe in, and notice 1 of 2 things. Did you belly rise or did your chest rise?</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">If you're like most people, you saw a big rise in your chest over your belly. </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">What does that mean? Probably that you are in a constant state of "panic breathing" or "compensatory breathing."</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Take a look at <a href="https://www.youtube.com/watch?v=ShNp4z2G914" target="_blank">this</a>!</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><strong style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"><br /></strong><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">In addition, try some of these tactics:</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">• </span><strong style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Reduce stress</strong><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">. Easier said than done. Learning how to cope with stress more effectively may be all it takes to balance your cortisol.</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">• </span><strong style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Be consistent with Sleep</strong><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">. Going to bed at the same time each night will help to regulate your circadian rhythm. Practice this habit to ensure you get enough sleep.</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">• </span><strong style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Exercise</strong><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">. This is a great way to reduce stress, however it doesn't have to be all out, exhausting exercise. It can be movement, like going for a walk. </span>AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-30703996535003094642014-11-16T20:10:00.002-08:002014-11-16T20:12:03.410-08:00Strengths & Weaknesses<strong style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">“Our strength grows out of our weaknesses.”</strong><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> - Ralph Waldo Emerson</span><br />
<br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">When we focus solely on our strengths, we only get better & stronger at what we're good at. Only by taking a look at our weaknesses, assessing what they are, can we solve them and turn them into strengths. </span><br />
<br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">We often only do what we're good at because it is comfortable and we know we'll be successful at it. There is a lot of fear in taking a look at our weaknesses because we fear that they will lead to failure. </span><br />
<br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">We all have them. They keep us from accomplishing what we want because of that fear. </span><br />
<br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Make your weaknesses your strengths. Attack them, change them. </span><br />
<br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Recently I've switched up my training program so that my areas of weakness can become my strength. I got so comfortable doing things that I'm good at, that my strength was stagnating. </span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Now it's time to assess my weaknesses, do things I'm not so comfortable doing, do things that I'm probably not good at, and make what were my weaknesses, my strengths. </span><br />
<br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">So....</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">What do you think your weaknesses are? </span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">&</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">How can you make them your strengths?</span><br />
<br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Examine your weaknesses.</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Figure out your strengths.</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Figure out how to make your weaknesses into your strengths.</span>AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-70990539759625693072014-11-09T13:19:00.002-08:002014-11-09T13:19:32.896-08:00Passion<span style="background-color: white; color: #141823; line-height: 19.3199996948242px;"><span style="font-family: Arial, Helvetica, sans-serif;">"Let your passion be the reason for your existence and your successes the result of your persistence"</span></span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 20.7999992370605px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 20.7999992370605px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 20.7999992370605px;">Where does your passion lie? </span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 20.7999992370605px;">What are you passionate about? </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div align="left" style="color: #333333; line-height: 20.7999992370605px;">
<span style="font-family: Arial, Helvetica, sans-serif;">Our passion lies with making sure we give you our very best. That starts with our dedication to your success and that means a passion for education, your education.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">That's why we take the time to instruct, coach, and correct everything we do. That's why there is a section full of articles that have the potential to help you, to give you tips on how to be better. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">There is an enormous amount of useless misinformation out there that is full of pseudoscience and mumbo-jumbo. It's an <span style="line-height: 20.7999992370605px;">overload of misleading, awful information that the public just eats up, because health, fitness, and losing weight is emotional. It has such an emotional factor to it, that anything that promises weight loss, or increased health, no matter how irrational or fraudulent it may be, sells. In reality, most of it has no basis in the real training world.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20.7999992370605px;">"Get your flat abs doing these 3 moves." Really?!? No, your abs will not get flat doing those 3 moves. Yes, your abs will work, but flat abs come from proper diet and exercise intensity. </span></span><br />
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<div align="left" style="line-height: 20.7999992370605px;">
<span style="font-family: Arial, Helvetica, sans-serif;">Take this pill, or powder, or whatever and boom, you'll lose weight.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Try this cleanse!!</span></div>
<div align="left" style="line-height: 20.7999992370605px;">
<span style="font-family: Arial, Helvetica, sans-serif;">Too much info dilutes really good info.</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">With each and every training session, we try to teach our clients a little more. It could be something small like a new way to stretch, if you should stretch at all, or maybe its learning how to foam roll, or about proper nutrition, but the key is, its something.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Something you can take away from your training session and apply to your every day life. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Nothing makes us prouder than seeing a client incorporate our advice and see success.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">We are always available to answer any questions you have or and advice you may seek. We don't keep anything a secret, we don't keep our methods to ourselves. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">We believe that an educated client makes the best client because an educated client will take ownership over their progress and their success. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Lastly, our greatest joys come in the little things, like seeing a client hit a PR on a lift, or all of sudden being able to move pain free, or having that a-ha moment where they get it, even if its just an a-ha on one particular exercise. They still get it. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div align="left" style="color: #333333; line-height: 20.7999992370605px;">
<span style="color: black; font-family: Arial, Helvetica, sans-serif; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">That is what we are passionate about. I ask "What are you passionate about?"</span></div>
AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-56466844097899554532014-10-26T17:43:00.002-07:002014-10-26T17:43:16.003-07:00Movement & Life<strong style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">"Movement is life. Life is a process. Improve the quality of the process and you improve the quality of life itself."<br />-Moshe Feldenkrais</strong><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Take a look at the quote above. How do you interpret that?</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Movement, much like life, is a process. Each day you wake up is an opportunity to move, to improve your ability to move, to find new ways to move that you may not have thought of. When was the last time you crawled around on the ground? Or rolled around? <a data-cke-saved-href="http://deansomerset.com/crawling-face/" href="http://deansomerset.com/crawling-face/" target="_blank">Go crawl your face off!</a></span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">We have such a structure to our lives, where we are told to sit still, to not move, and this structure is basically killing us. Stillness leads to inactivity which leads to our muscles getting weak & tight. How often do you find yourself in a state of stillness? Sitting, standing, laying, etc?</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Still, we wonder why most of us have some sort of chronic pain. Like our knee aches, or our elbow, or our neck, or most especially our backs. Do you have back pain? My guess you have some sort of nagging ache that comes and goes, however it goes away once you start moving. </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Well duh! </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Movement is one of the best forms of therapy for chronic pain. The</span><a data-cke-saved-href="http://articles.latimes.com/2010/jul/05/health/la-he-pain-exercise-20100705" href="http://articles.latimes.com/2010/jul/05/health/la-he-pain-exercise-20100705" style="font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" target="_blank"> research</a><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> is out there.</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">No drugs or surgery! Just movement. </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Want to feel better physically and mentally, MOVE!</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">It won't change everything, because its not a miracle drug, but I guarantee that if you move more, you will feel a whole lot better. </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"><strong>The moment you stop moving is the moment you stop living.</strong></span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Don't stop living!</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Go out and improve the quality in which you move, improve how often you move. You'll be amazed how much your life improves, how some of those aches and pains go away,(I'm not talking soreness) how much happier you'll be.</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" />AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-35588096676337546492014-10-12T19:19:00.000-07:002014-10-12T19:19:19.595-07:00Don't Be Afraid To Fail<span style="color: #173551;"><span style="line-height: 16.8999996185303px;">You've</span></span><span style="background-color: white; color: #173551; line-height: 16.8999996185303px;"><span style="font-family: inherit;"> failed many times, although you may not remember.</span></span><br />
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<span style="font-family: inherit;">You fell down the first time you tried to walk.</span></div>
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<span style="color: #173551; font-family: inherit;"><span style="line-height: 1.4;">You almost drowned the first time you tried to swim, </span></span><span style="color: #173551;"><span style="line-height: 22.3999996185303px;">didn't</span></span><span style="color: #173551; font-family: inherit;"><span style="line-height: 1.4;"> you?</span></span></div>
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<span style="font-family: inherit;">Did you hit the ball the first time you swung the bat?</span></div>
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<span style="font-family: inherit;">Heavy hitters, the ones who hit the most home runs, also strike out a lot.</span></div>
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<span style="font-family: inherit;">R. H. Macy failed seven times before his store in New York caught on.</span></div>
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<span style="font-family: inherit;">English Novelist John Creasey got 753 rejection slips before he published 564 books.</span></div>
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<span style="font-family: inherit;">Babe Ruth struck out 1,330 times, but he also hit 714 home runs.</span></div>
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<span style="font-family: inherit;">Don’t worry about failure.</span></div>
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<span style="font-family: inherit;">Worry about the chances you miss when you don’t even try.</span></div>
AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-6008517464461702752014-10-05T18:47:00.001-07:002014-10-05T18:47:39.525-07:00Priorities<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Where do your priorities lie?</span><br />
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<a data-cke-saved-href="http://theunattainablelife.storenvy.com/collections/98780-all-products/products/4896619-action-expresses-priorities-gandhi-quote-tee" href="http://theunattainablelife.storenvy.com/collections/98780-all-products/products/4896619-action-expresses-priorities-gandhi-quote-tee" target="_blank">Actions Express Priorities- </a>Gandhi</div>
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<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">As Gandhi says, what we do, what our actions are, reflect where our priorities lie. In our society, spending habits in terms of money and time seem to be a good indicator of priorities. If we spend a lot on one thing over another, it's clearly more important to us. Go take a look at your spending habits:</span><br />
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How much you pay for cable TV?<br />
How much time do you watch TV?<br />
How much is your monthly phone bill?<br />
How often are you checking Facebook, Instagram etc?<br />
How much do you spend on entertainment or eating out at restaurants?</div>
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How much do you spend on your fitness goals?<br />
How much do you spend on great nutrition?<br />
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Are your priorities all lined up with what you say you want? Or are there multiple things in front of what you say you want?<br />
One of the best things I've heard, or maybe I made it up myself is that you are going to spend time and money on your health. It's inevitable. The key question is whether your are going to be proactive with exercise and nutrition, or reactive with doctors and medication.<br />
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There are 168 hours in a week. That is plenty of time to get stuff done whether they are bringing you closer to your goals or further away. So....<br />
Where are you spending that time? <br />
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Here's what you are going to do to find out where your priorities are? Much like a food journal, I want you to keep track of how many hours you are dedicating to everything you do. <br />
<ul>
<li>Internet time</li>
<li>TV time</li>
<li>Nutrition/Meal prep time </li>
<li>Exercise time</li>
<li>Etc</li>
</ul>
You can literally add an category you want!<br />
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After a week, you'll get a better picture of what you are doing and where you spend a majority of your time. Then you can see if your actions really line up with what you say you want. </div>
AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-43803639827596036322014-09-28T17:47:00.001-07:002014-09-28T17:47:20.749-07:00Why Do We Fall?<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Have you ever seen Batman Begins?</span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">I have. Multiple times. Why? Because the Christopher Nolan trilogy is freakin badass. </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Anyway, as I was watching Batman Begins, I noticed a theme and there is an amazing quote in the movie that I think we all need to remember from time to time, because often we look at failure as an end, as being defeated. As, well, failure. </span><br style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">It's mentioned twice, once by Bruce Wayne's father & a second time by Alfred.</span><br />
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<em><strong>"Why do we fall?"<br />"So we can learn to pick ourselves up"</strong></em></div>
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<span style="line-height: 20.7999992370605px;">How many times have you failed at something, before you finally got it? Every time we fail, we find an opportunity to learn something, not only about the task we are trying to accomplish, but more importantly, about ourselves. We learn how far we can be pushed, how much we can take, how strong we really are. </span></div>
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I'm not talking about "hey i can lift 500lbs." I'm talking true strength, that inner drive to not give up at the first sign of struggle, that inner voice that tells you to get up off the ground when you've been knocked down. <br /><br />Watch a baby learn to walk. What happens? They get up, take a step and boom they're down. They get up again, get two steps, and down they go. They adapt, they learn, they find a way to get it done. And eventually they're walking!<br /><br />The biggest struggle I've been seeing is doing a push-up. Maybe its a matter of strength, maybe its a matter of technique, maybe its a matter of learning the motor plan. But you're not going to give up on it. You're going to keep at it! You are going to keep doing those negative push-ups, keep doing those pop-ups. Why? Because each time you do them, you learn, each time you collapse, you have an opportunity to pick yourself up, literally, from the ground. <br /><br />Don't get frustrated at the day to day. Use every failure as a learning experience meant to make you better.<br /><br /><br />One of my favorite things to do on my way to work is listen to Eric Thomas, and if you haven't heard of him go on YouTube right now!!<br />One of my favorite quotes, and it fits today's theme, is</div>
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<strong>"A setback is a setup for a comeback."</strong></div>
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<br />So remember that next time you're in a struggle.</div>
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AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-12148676231408167082014-09-21T18:34:00.003-07:002014-09-21T19:00:26.963-07:00Getting Out of Your Comfort Zone<span style="color: #181818; font-family: georgia, serif; font-size: 14px; line-height: 18px;">“Change comes with sacrifice... When you want to make a change you must be prepared to make a sacrifice of escaping the comfort zone!” </span><br />
<span style="color: #181818; font-family: georgia, serif; font-size: 14px; line-height: 18px;">― </span><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Israelmore Ayivor</span><span style="color: #333333; font-family: georgia, serif; font-size: 14px; line-height: 18px;">, </span><em style="color: #181818; font-family: georgia, serif; font-size: 14px; line-height: 18px;">The Great Hand Book of Quotes</em><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">For those that have been watching our events list, you'll be aware that I gave a presentation this weekend at </span><a data-cke-saved-href="http://www.fitnesseducationinstitute.com/eclipse.html" href="http://www.fitnesseducationinstitute.com/eclipse.html" style="font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;" target="_blank">FEI Eclipse</a><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> alongside very intelligent speakers and fitness professionals. If not, well, I gave a presentation this weekend in NYC on motor learning, coaching and cueing. </span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">All of us at AMP know that I am not the most outspoken person, nor would you describe me as extroverted. </span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">The running joke around AMP is that I don't talk or use my words often.</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">If you've seen the board in the back the past few weeks, Mike and Adam have been giving me words of the day to say 10 times to get me to say more. </span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">So its not a surprise when I tell you that standing up in front of a conference, albeit 10-15 people is not only nerve racking for me, but it takes me so far outside of my comfort zone that I'm uncomfortable. And that is the sacrifice I have to make in order to change or to make a change.</span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Not only do I want to make a change for myself, but I want to be a part of a wave of change in the fitness industry itself. I don't want to</span><span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> be in fear of speaking in front of groups, because ultimately I want to be able to do that, to teach, to educate. Me speaking and presenting information at these events helps educate trainers in a largely uneducated field. </span><br />
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<span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">So the quote above really speaks to me. Because I have all these "outside goals" past AMP, I have to change, I have to adapt, I have to be willing to put in effort, I have to sacrifice my own comfort level to be a part of the bigger picture. My comfort level is either staying introverted like you probably see at AMP, but its all hiding behind my keyboard. If you read these emails and blog posts and articles that I write, you see I have no problem with words. But that's typing, not speaking. It's very easy for me to write, in fact it comes pretty natural to me. But that can only accomplish my goals only so much.</span><br />
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<span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">So what does all this have to do with you? </span><br />
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<span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">We all have goals, we all have aspirations, but we all also hide in our comfort zones. How often have you found yourself staying in a comfort zone out of fear of the unknown, out of fear of what could happen? Making a change, whether its attaining life goals or health/fitness goals requires some sort of sacrifice to get out of your comfort zone. </span><br />
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<span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">It could be your uncomfortable with that out of breath feeling, or from having to give up control if even only for an hour, or </span><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">uncomfortable</span><span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> with sweating, or lifting, or even just being uncomfortable with not excelling at something. Maybe your comfort zone is staying with a so-so diet because getting out of it and starting a healthy nutrition plan is foreign and scary. </span><br />
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<span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">Change is scary, change is foreign, change requires sacrifice. But if you really want to change, I'm telling you to get out of your comfort zone, </span><span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">because</span><span style="color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;"> in the end, the results, the feeling of satisfaction will be worth it. </span>AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-15308316562937167942014-09-11T05:45:00.001-07:002014-09-11T05:45:41.048-07:00Progress<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Our goal at AMP is to provide you with a roadmap to success, to guide you on your 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? </span></div><div style="text-align: start;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Progress!!!</b></div><div style="text-align: start;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></b></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Progress isn't sexy, progress doesn't sell, progress isn't what garners headlines. But progress works and progress is a part of the journey!! Every week, every day you strive to be better than you were the day before. Doesn't matter what it is. Maybe you stuck to your nutrition plan better today than yesterday. Maybe you put a little more into your workout this week than last week. Maybe you set a new PR on a lift that you've been struggling with. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My biggest struggle was hitting a muscle-up. For the longest time I kept trying and trying. Failing each and every time. Getting frustrated, angry, and down right pissed off. But you know what happened when I finally hit that goal? I was smiling from ear to ear, proud that I finally accomplished what I set out to do.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Too often we get wrapped up in how far we are from reaching our ultimate goals, which makes it seem impossible to get to. Discouraged with how far away we are, we miss out on the opportunity to look back at where we used to be, to see how far we've come. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihaX4_RLQF8KWXx8PBGIwIm5tjpeae8DugNslW4NAQ0spsEB_er84YHXqlG7NBgdCbM9M2ekFWfKur8veVYoNiCFcxr21LT-MVAWpRaliQTak6Cj9kN4k4jQOAIevALIvjfAtim1PoCoU/s640/blogger-image--1965232007.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihaX4_RLQF8KWXx8PBGIwIm5tjpeae8DugNslW4NAQ0spsEB_er84YHXqlG7NBgdCbM9M2ekFWfKur8veVYoNiCFcxr21LT-MVAWpRaliQTak6Cj9kN4k4jQOAIevALIvjfAtim1PoCoU/s640/blogger-image--1965232007.jpg"></font></a></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Think about where you started. Find an old picture or think back to how you felt before you started your journey. I'm betting that you not only look better but you feel better, have an easier time moving around, have more energy, and just have a better sense of health. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The Takeaway: Be Proud of Yourself. Be Proud of Your Progress. </span></div><div><br></div></div>AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-23576456074605207952014-09-11T05:39:00.001-07:002014-09-11T05:39:39.595-07:00How Often Do You Train?<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">How often should you train or workout? There has to be a perfect number to see the results that you want, doesn't there?</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Not necessarily, as it all depends on how you're training and how well you recover after training sessions. Some bounce back quicker than others, posskbly due to their nutrition plan, sleep patterns, or sleep. Then there are others that need two or more days between sessions to be ready. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The point is, what is good for one person in terms of "how often," may be detrimental for another person. Similarly, what one does for their nutrition plan may not work for you either. That's why you're and individual with individualized needs and goals. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">*This is also why the programs at AMP are all individualized*</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A common question I get asked is:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">"Well how often do you work out or what do you do". </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Being that I'm in semi-good shape, the thought process is that I'm going to say: "Oh, I train every day for at least 2 hours."</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The reality is that, depending on the week, I may get in 2 sessions that week, most of the time I get 3 days, and sometimes I hit 4. Rarely, if ever do I get up to 5 or more. That's probably my max.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My program is pretty well laid out although it may vary a little bit depending on how my body feels. Typically I will have a squat day, an upper body day, and a deadlift day, each with accessory and/or conditioning exercises to compliment my goal of that particular day. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If a 4th day is able to be worked in, it usually consists of conditioning exercises like rowing, jump roping, or working with the sled. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">You don't need to work out every day. In fact I wouldn't recommend training hard every day. The most important thing to remember is that you don't make progress during your training. The progress, the results, come from what you do at home, what you do to recover. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you're not reaching your goals, maybe it's time to take a step back from how often you exercise and look at the quality of your training along with analyzing your sleep, stress management, and nutrition habits. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Two Take-aways</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">"Quality, not Quanitiy."</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">"More is not better, better is better."</span></div>AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-13932049350818519062014-08-07T19:53:00.002-07:002014-08-07T19:53:38.699-07:00AMP Articles of the WeekThe number one question on everyone's mind is how to lose fat. It's pretty much a goal of the majority of people exercising. The problem is, most likely, you are not doing what you should be doing to get to your goals. <div>
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<li>Eating Enough!! -Yes you can eat too little to lose weight. It is possible. If you're eating 1,200 calories or less, your weight is not going anywhere unless you weigh under 120lbs. </li>
<li>Cutting out SUGAR!! - We've said this a lot. Try it. Try it for 2-4 weeks. No added sugar.</li>
<li>Increase Protein & Fat in your Nutrition - Just do it.</li>
<li>Cut back on the Cardio</li>
<li>Lift some heavy ass weight</li>
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<a href="http://breakingmuscle.com/womens-fitness/the-female-guide-to-getting-lean" target="_blank">Get Lean</a></div>
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If that didn't break it down for you, here's a simple formula:</div>
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<span style="background-color: white; font-family: inherit;"><span style="color: #333333; font-size: 16px; line-height: 26px;">(Adequate NEPA/NEAT) + (Adequate + Appropriate Muscle Training) + (Adequate vs Appropriate – Excessive Cardiovascular Training) + (De-stressing your life + Adequate Quality Sleep) + (Adequate but Appropriate Goal Based Nutrition) = FAT LOSS</span></span></div>
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<span style="color: #333333;"><span style="background-color: white; line-height: 26px;">Take a look at this 4 part series to find out more about the formula. Pretty much it means add your non-exercise activities, mix in resistance training, a little bit of cardio, a lot of stress relief and sleep and nutrition. Then you'll see some gainz.</span></span></div>
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<span style="color: #333333;"><span style="background-color: white; line-height: 26px;"><a href="http://adriancrowe.wordpress.com/2014/07/28/fat-loss-the-be-all-end-all-formula-part-1-of-4/" target="_blank">Simple Fat Loss</a></span></span></div>
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<span style="color: #333333;">A great guide to the ins and outs of DOMS or delayed onset muscle soreness. That soreness you feel is what you usually aim for, but its usually the sign of a new stimulus and less so from a kick ass workout. </span></div>
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<span style="color: #333333;"><a href="http://www.cnn.com/2014/08/04/health/muscle-soreness-myths/index.html?hpt=he_c2" target="_blank">What is DOMS?</a></span></div>
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We all get sick. It happens. The question is, should you exercise or train when you are sick. The answer is yes and no. It really depends on your symptoms, how you are feeling, your energy levels, and how long you've been sick. Sometimes grinding through a session while sick can be a bad thing.</div>
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<a href="http://www.precisionnutrition.com/working-out-when-sick?utm_source=WorkoutSickBroadcast&utm_medium=Email&utm_campaign=Aug2014Broadcast" target="_blank">Rest or Sweat It Out?</a></div>
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AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-61922921569497931962014-08-03T18:57:00.000-07:002014-08-03T18:57:38.535-07:00Motivational Monday<div style="font-weight: normal; line-height: 18px; margin: 0px 0px 15px; padding: 0px;">
<span style="font-family: inherit;">“What on earth would make someone a non-learner? Everyone is born with an intense drive to learn. Infants stretch their skills daily. Not just ordinary skills, but the most difficult tasks of a lifetime, like learning to walk and talk. They never decide it’s too hard or not worth the effort. Babies don’t worry about making mistakes or humiliating themselves. They walk, they fall, they get up. They just barge forward.<br />What could put an end to this exuberant learning?<br />The fixed mindset. As soon as children become able to evaluate themselves, some of them become afraid of challenges. They become afraid of not being smart. I have studied thousands of people from preschoolers on, and it’s breathtaking how many reject an opportunity to learn.”<br />― <span style="line-height: normal;">Carol S. Dweck</span>, <em>Mindset: The New Psychology Of Success</em></span></div>
<span style="background-color: white; line-height: 20.799999237060547px;"><span style="font-family: inherit;">Are you stuck in a fixed mindset? </span></span><br />
<span style="background-color: white; line-height: 20.799999237060547px;"><span style="font-family: inherit;">Are you fighting progress because you are afraid to fail? </span></span><br />
<span style="background-color: white; line-height: 20.799999237060547px;"><span style="font-family: inherit;">What challenges are you running away from? </span></span><br />
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<span style="background-color: white; line-height: 20.799999237060547px;"><span style="font-family: inherit;">We often get stuck because we are hard wired with behavior patterns. Re-wire your brain, go after something more important to you than quitting, than jumping off the wagon into unhealthy patterns. You have control over them. It's all about mindset!!</span></span><br />
<span style="background-color: white; line-height: 20.799999237060547px;"><span style="font-family: inherit;">Don't be scared of the challenges that are in front of you, attack them head on, because every time you fail, you give yourself a chance to learn and to grow.</span></span>AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-83029046855059526002014-07-31T18:00:00.000-07:002014-07-31T18:00:09.591-07:00AMP's Articles of the Week<h1 class="quoteText" style="color: #181818; font-family: georgia, serif; font-size: 14px; font-weight: normal; line-height: 18px; margin: 0px 0px 15px; padding: 0px;">
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.</h1>
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<a href="http://greatist.com/move/fitness-lifelong-practice" target="_blank">Fitness is for Life!</a></div>
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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?</div>
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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. </h1>
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<a href="http://www.girlsgonestrong.com/the-secret-ingredient-for-maximum-results/" target="_blank">Whats the Secret Ingredient?</a></div>
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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.</div>
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<a href="http://time.com/3023453/fad-diets-shouldnt-try/" target="_blank">Fad Diets</a></div>
AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-129470976123009142014-07-24T15:38:00.001-07:002014-07-24T15:38:05.350-07:00AMP's Articles of the WeekThe 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. <br />
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.<br />
<a href="http://mollygalbraith.com/2014/07/6-reasons-your-body-doesnt-look-any-different-despite-doing-everything-right/" target="_blank">6 Reasons</a>- Jill Coleman<br />
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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. <br />
<a href="http://womensrunninguk.co.uk/training/train-right-goal/" target="_blank">Run Less to Lose Weight</a><br />
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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. <br />
<a href="http://www.bornfitness.com/cardio-fat-loss-plan/" target="_blank">Cardio Fat Loss Plan</a><br />
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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. <br />
<a href="http://www.examiner.com/article/searching-for-the-perfect-diet-maybe-it-s-time-for-an-attitude-adjustment" target="_blank">Perfect Diet??</a><br />
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AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-33375244555436734152014-07-17T19:07:00.001-07:002014-07-17T19:07:32.216-07:00Articles of the WeekFirst 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. <br />
<a href="http://uproxx.com/tv/2014/07/watch-the-first-woman-to-qualify-for-mt-midoriyama-on-american-ninja-warrior/" target="_blank">Ninja Warrior</a><br />
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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.<br />
<a href="http://showmestrength.com/look-better-naked-this-summer-9-lessons-in-body-composition-transformation/" target="_blank">Look Better Naked</a><br />
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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.<br />
Here are Ten tips to help you lose some fat and get lean.<br />
<a href="http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1205/Ten_Secrets_of_the_Highly_Fit_Extremely_Lean.aspx" target="_blank">10 Secrets</a><br />
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AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0tag:blogger.com,1999:blog-4766144983925247801.post-75671294734797615542014-07-13T19:09:00.001-07:002014-07-13T19:09:27.304-07:00Motivational Monday<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; color: #181818; font-family: georgia, serif; font-size: 14px; line-height: 18px;">"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure."</span></div>
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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. </div>
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AMP Traininghttp://www.blogger.com/profile/03895301252152328410noreply@blogger.com0