There's always a lot of great articles to go through when putting together this list. Presenting info that is both informative and relevant goes along with making sure you have the best info at your disposal. Educating you and not letting you fall for some of the garbage that is out there is important. It helps in the long struggle to get rid of myths, false claims, and bad information.
One of the biggest pieces of garbage out there is the "detox." There is no need to buy $60 juices that are marketed as some cure for weight loss or a "jumpstart." It's freakin juice!! Nothing special at all. Do you have a liver? Is it functioning properly? Do you have kidneys? Are they functioning? Did you answer Yes to those questions? Awesome, you have all the detox tools you need!! Yay!
Here are some more useless diet claims: Diet Claims
Along those lines, we've often been fed nutritional advice and we take it as fact all the time because "Person A" or "Person B" said so. Advice from long ago to avoid fat, to make everything low fat is kind of why our society is in the obesity epidemic it is in. What other crappy advice have we been told?
Destructive Nutrition Lies
This is an upcoming post that will likely be posted Wednesday, but a little preview is that exercise needs to be associated with loving your body, loving the feeling of your body moving. Not because you hate your body. You exercise to feel good, to get that rush of endorphins that are released when you exercise. It is no way, shape, or form punishment. It should not be punishment for that cheeseburger or those cookies.
This article touches on that kind of mindset, and how exercise is becoming the next "eating disorder"
Exercise Bulimia
On a lighter note, here are 15 weird fitness records. I really only heard of the plank record, the rest are kind of interesting to down right weird.
Fitness Records
In honor of Easter, here are some great ideas for Easter Baskets that goes past the usual jelly beans.
Easter Basket
Weekend Workout
Jump Squats
Swings
TRX Rows
Push-ups
Reverse Lunges
Pistons
Shuffles
30 seconds on/20 seconds off x 4 rounds
Take 60-90 seconds between rounds
Showing posts with label Awesomeness. Show all posts
Showing posts with label Awesomeness. Show all posts
Thursday, April 17, 2014
Thursday, March 13, 2014
Fitness Friday
Why do diets fail? Because in the long run, they are not sustainable. They are often restrictive, and make people miserable, or suffer. Weight loss does not have to equal suffering. Try switching your approach from restricting yourself to enjoying your food and following a nutrition plan that you can sustain that is based on healthier habits, such as swapping calorie/sugar high soda for water.
The Diet Fix- Dr. Yoni Freedhoff
We’re all unique. There’s no one-size-fits all rule! Find what works for you in terms of what you eat, why you eat, how you eat, & how much you eat!
Then you can start to think about when you eat.
Nutrient Timing?- Precision Nutrition
I want you to take on this challenge. It seems most of us, we crap on ourselves on an almost daily basis. Take this 10 question quiz, keep your results, and then work on the challenge for the next 28 days.
28 Day Love your Body Challenge- Molly Galbraith
Then start with Day 1!
Weekend Workout Tip:
More is not necessarily better. Better is better. If you're having a hard time getting through workouts, are sluggish, or just aren't seeing results, its quite possible you are not recovering well enough. Adjust your training strategy, take a few days off, adjust your nutrition plan(maybe you're not eating enough), and SLEEP!!
When I say sleep, I mean restful, all the way through the night 7-8 hours of sleep with ZERO interruptions!!
The Diet Fix- Dr. Yoni Freedhoff
We’re all unique. There’s no one-size-fits all rule! Find what works for you in terms of what you eat, why you eat, how you eat, & how much you eat!
Then you can start to think about when you eat.
Nutrient Timing?- Precision Nutrition
I want you to take on this challenge. It seems most of us, we crap on ourselves on an almost daily basis. Take this 10 question quiz, keep your results, and then work on the challenge for the next 28 days.
28 Day Love your Body Challenge- Molly Galbraith
Then start with Day 1!
Weekend Workout Tip:
More is not necessarily better. Better is better. If you're having a hard time getting through workouts, are sluggish, or just aren't seeing results, its quite possible you are not recovering well enough. Adjust your training strategy, take a few days off, adjust your nutrition plan(maybe you're not eating enough), and SLEEP!!
When I say sleep, I mean restful, all the way through the night 7-8 hours of sleep with ZERO interruptions!!
Thursday, February 27, 2014
Fitness Friday
Green, Red, Orange, White, and Purple! All fun colors, but they're not just for looking at. They present a guide for what kinds of fruits and vegetables to have. Each color representing certain nutrients that are unique to the color. You see, these colors tell us what phytonutrients are inside, and you want to get at least a cup of each to maximize your health. Here's a great little cheat sheet to help you out.
There's always conflicting information out there about what you should eat, what you shouldn't eat. Frankly it can get very confusing, especially when there are foods that you were told were bad for you are actually quite beneficial. Here are 7 foods that make the list, with my favorite being eggs, as eggs make people panic. You're missing out on a lot of key vitamins and mineral by skipping the yolk.
Are you stressed? Did you know that high stress levels can lead to an increase in body fat through several hormonal pathways? Its a delicate balance of several hormones, namely insulin & cortisol.
The takeaway from this article is to manage your stress levels along with your blood sugar and by all means avoid combining high stress with high sugar crap foods.
"Greatness is never on sale" -Eric Thomas
Weekend Workout
Plank 60s
Side Plank 40s
Dead Bug 20x
Bird/Dog 20x
Ab Runner 20x
KB/DB Snatch 5 x 5 each arm
Elevated Split Squat
TRX/Ball Rollout
Push-ups
TRX/Bodyweight Row
4x12
Burpee 10-8-6-4-2-1
KB Swing 20
There's always conflicting information out there about what you should eat, what you shouldn't eat. Frankly it can get very confusing, especially when there are foods that you were told were bad for you are actually quite beneficial. Here are 7 foods that make the list, with my favorite being eggs, as eggs make people panic. You're missing out on a lot of key vitamins and mineral by skipping the yolk.
Are you stressed? Did you know that high stress levels can lead to an increase in body fat through several hormonal pathways? Its a delicate balance of several hormones, namely insulin & cortisol.
The takeaway from this article is to manage your stress levels along with your blood sugar and by all means avoid combining high stress with high sugar crap foods.
"Greatness is never on sale" -Eric Thomas
Weekend Workout
Plank 60s
Side Plank 40s
Dead Bug 20x
Bird/Dog 20x
Ab Runner 20x
KB/DB Snatch 5 x 5 each arm
Elevated Split Squat
TRX/Ball Rollout
Push-ups
TRX/Bodyweight Row
4x12
Burpee 10-8-6-4-2-1
KB Swing 20
Sunday, February 23, 2014
Motivational Monday
Most people are focused on the result, I look at the results as a bonus. Sure I have specific goals that I'm working towards but I think the process of getting there is much more important than the end result. It's the work that transcends, the work builds character and sharpens you. The work teaches you humility & aggression. The work strengthens you physically and mentally. The process is really what it is all about. The results...they will take care of themselves.
-Adam DiBella
Switch your mentality to things you can control like behavior. Set up behavior goals, performance goals. If you take care of that, the results that you want in the end usually will take care of themselves. Focus on eating clean, focus on getting in your training sessions.
-Adam DiBella
Switch your mentality to things you can control like behavior. Set up behavior goals, performance goals. If you take care of that, the results that you want in the end usually will take care of themselves. Focus on eating clean, focus on getting in your training sessions.
Wednesday, February 12, 2014
Are you taking care of your body?
Why do we encourage our clients to do self myofascial release (SMR) when it has the potential to be painful. Isn't the first rule of training clients to do no harm? In the case of SMR, the pain is actually a good thing.
For some of you, you may be thinking, "what the hell is he talking about?"
Well SMR pretty much is a mini self massage through the use of foam rollers, lacrosse balls, tennis balls, massage balls and many other tools. (For a good resource, check out Trigger Point Therapy).
Anatomy/Physiology Lesson:
Muscles are made up of little fibers and cells. All muscles have fibers that align in a specific direction and all have the potential to grow in size(hypertrophy) and get stronger. However, when we exercise, these little fibers get what we call "micro tears" in which the body has to heal. When healed correctly, the muscle ends up stronger than before. As with any "injury," whether intentional (exercise) or unintentional (sprains, tears, strains etc) scar tissue (think of a web) is formed.
This is where good movement skills come in to play. When you have solid movement patterns, this scar tissue easily aligns with the surrounding muscle fibers. When you have less than stellar movement patterns, or a more serious injury, bigger, more restrictive areas of scar tissue forms, causing knots to form. As what is often the case, most people have compensation patterns and often times form knots in several areas, namely shoulders, neck, upper back/traps.
Solution:
You need to break up these "knots" using the previously mentioned foam rollers and balls. As painful as it may be sometimes to break them up, it actually has tremendous benefit. For one, you increase blood flow to the area, which will encourage the healing process. Secondly putting pressure on these spots pulls on the scar tissue and forces it to realign with the surrounding muscle fibers.
Grab a foam roller or lax ball or massage ball. Find those knots, and work them out. It may be painful, but the only way to restore proper function to the muscle is to work through that pain (this is the only place I'll say "work through the pain"). I can guarantee it'll be the most uncomfortable thing you'll do in a gym, but in the long run, it will be worth it. The major spots that I see the most issues are the hips/glutes and upper back/shoulder/neck.
At AMP, we encourage, sometimes down right force our clients to do all sorts of SMR and stretching. AMP now has an LMT on staff to do Sports Massage to help aid in recovery and "treatment" of any aches, pains, or dysfunctions you may have.
We do this because we know that in the long run our clients will benefit. And in the end, that's what it's all about.
For some of you, you may be thinking, "what the hell is he talking about?"
Well SMR pretty much is a mini self massage through the use of foam rollers, lacrosse balls, tennis balls, massage balls and many other tools. (For a good resource, check out Trigger Point Therapy).
Anatomy/Physiology Lesson:
Muscles are made up of little fibers and cells. All muscles have fibers that align in a specific direction and all have the potential to grow in size(hypertrophy) and get stronger. However, when we exercise, these little fibers get what we call "micro tears" in which the body has to heal. When healed correctly, the muscle ends up stronger than before. As with any "injury," whether intentional (exercise) or unintentional (sprains, tears, strains etc) scar tissue (think of a web) is formed.
This is where good movement skills come in to play. When you have solid movement patterns, this scar tissue easily aligns with the surrounding muscle fibers. When you have less than stellar movement patterns, or a more serious injury, bigger, more restrictive areas of scar tissue forms, causing knots to form. As what is often the case, most people have compensation patterns and often times form knots in several areas, namely shoulders, neck, upper back/traps.
Solution:
You need to break up these "knots" using the previously mentioned foam rollers and balls. As painful as it may be sometimes to break them up, it actually has tremendous benefit. For one, you increase blood flow to the area, which will encourage the healing process. Secondly putting pressure on these spots pulls on the scar tissue and forces it to realign with the surrounding muscle fibers.
Grab a foam roller or lax ball or massage ball. Find those knots, and work them out. It may be painful, but the only way to restore proper function to the muscle is to work through that pain (this is the only place I'll say "work through the pain"). I can guarantee it'll be the most uncomfortable thing you'll do in a gym, but in the long run, it will be worth it. The major spots that I see the most issues are the hips/glutes and upper back/shoulder/neck.
At AMP, we encourage, sometimes down right force our clients to do all sorts of SMR and stretching. AMP now has an LMT on staff to do Sports Massage to help aid in recovery and "treatment" of any aches, pains, or dysfunctions you may have.
We do this because we know that in the long run our clients will benefit. And in the end, that's what it's all about.
Sunday, February 2, 2014
Motivational Monday
It's a new month and that means new goals or reevaluating your original 2014 goals. Take a step back and see if you're on track.
Many people are eager to start a new healthy lifestyle once the new year hits, only to get off track or give up weeks later.
It's because they don't have motivation. They don't have that inner drive that pushes them to get up at 6am and hit the gym before they have to go to work. They don't want it bad enough to get in a workout on those days when you'd rather just be lazy and stay home.
But that's not you!! You have that drive, you have that motivation. You have your WHY!!
You want it for your health.
You want it to look better.
You want it to have more energy.
You want it to relieve stress.
You want to be strong.
Take the time to find your specific why, that one thing that pushes you, that one thing that motivates you. Do what it takes to get yourself moving. Find out what makes it all worth it, what makes all those workouts worth it, what makes eating clean worth it.
How did January go with your goal setting and adherence?
Were you consistent?
Many people are eager to start a new healthy lifestyle once the new year hits, only to get off track or give up weeks later.
Why is that?
It's because they don't have motivation. They don't have that inner drive that pushes them to get up at 6am and hit the gym before they have to go to work. They don't want it bad enough to get in a workout on those days when you'd rather just be lazy and stay home.
But that's not you!! You have that drive, you have that motivation. You have your WHY!!
You want it for your health.
You want it to look better.
You want it to have more energy.
You want it to relieve stress.
You want to be strong.
Take the time to find your specific why, that one thing that pushes you, that one thing that motivates you. Do what it takes to get yourself moving. Find out what makes it all worth it, what makes all those workouts worth it, what makes eating clean worth it.
FIND YOUR WHY!!
Friday, January 3, 2014
Fitness Friday
What if there were a drug or magic pill that could treat and/or prevent many of the chronic diseases a majority of Americans face? Well you are in luck, there is! It's called EXERCISE! The benefits of exercise are long and well known. It can help improve memory, lower cholesterol, reduce blood pressure, ease arthritis pain, and reduce general inflammation. Moral of the story: The more you move, the better you'll feel. Do you know someone that could benefit from exercise? I'm sure you do. Tell them to start moving, their health depends on it!!
2014 is upon us and January is all about setting new goals. Letting go of bad habits and letting go of negative thoughts is a great way to start off 2014 on a positive note. Let go of negativity, fear, worry, regret, and quite possibly the most important, let go of self hate. Let go of that voice in your head that says you're not good enough, or strong enough, or the right weight.
If your goal is fat loss, take a look at these tips that could help speed up your progress. Among my favorites on the list are drinking water(#31), doing strongman exercises(#17), and getting more sleep(#47).
Weekend Workout
Make sure you start with a proper warm-up to get your core temperature up and get mobility in your joints
DB Chest Press-12
Reverse Lunge- 8
Deadlift-8
Row- 15
3 sets
Lunges- 15
Push-ups- 15
Ice Skaters- 30
3 sets
Pull-ups- 10
Bodyweight Row- 10
Squat Press/Thruster-10
3 sets
Plank- 40 seconds
Mountain Climbers 20 seconds
4 sets with no rest
2014 is upon us and January is all about setting new goals. Letting go of bad habits and letting go of negative thoughts is a great way to start off 2014 on a positive note. Let go of negativity, fear, worry, regret, and quite possibly the most important, let go of self hate. Let go of that voice in your head that says you're not good enough, or strong enough, or the right weight.
If your goal is fat loss, take a look at these tips that could help speed up your progress. Among my favorites on the list are drinking water(#31), doing strongman exercises(#17), and getting more sleep(#47).
Weekend Workout
Make sure you start with a proper warm-up to get your core temperature up and get mobility in your joints
DB Chest Press-12
Reverse Lunge- 8
Deadlift-8
Row- 15
3 sets
Lunges- 15
Push-ups- 15
Ice Skaters- 30
3 sets
Pull-ups- 10
Bodyweight Row- 10
Squat Press/Thruster-10
3 sets
Plank- 40 seconds
Mountain Climbers 20 seconds
4 sets with no rest
Thursday, September 19, 2013
Fitness Friday
I started this Fitness Friday theme as a way to share awesome articles with you. I'm always reading everything I can to learn more, or just to see what else is out there. Most of it focuses on fitness and exercise related topics, but I try to find positive articles too. Hopefully you've enjoyed these Fitness Fridays as much as I love writing them.
We're always looking for ways to improve our lives by doing little things that make us happy. Exercise, spending time with friends and family, relaxing are all good ways to spend time each day. However here are TEN scientific ways to improve your life on a daily basis. I especially love #10 as being positive and optimistic is important for all aspects of health.
At AMP, we don't have what you would call traditional "cardio" machines. We rely on using other things like stairs, rowers, carry variations and battle ropes for "cardio." Cardio often comes down to what your trying to accomplish. Are you training for a 5k or marathon? Then yea long slow duration runs are for you. If you're looking to shed some weight, a little more intensity is good for you. I will tell you, I was in my best shape when I was sprinting in college and in so so shape training for the NYC Marathon. Check out this Do's & Don'ts of cardio.
If you want a quick picture to lay out your intervals, take a look at this. It's a great break down of what to do and a little science behind it.
Are you looking for new breakfast ideas? Check out what the Nutrition Twins are serving up for breakfast!! Check out there website for more awesome nutrition tips. They are always full of great ideas.
Finally, getting in shape is not about dieting. Its about making changes in behavior to make this a healthy way of life. Its a lifestyle change, not a short term "diet." When you think diet, you think restriction and that is the opposite of what we are looking for. Make sure you don't make these mistakes when changing your eating habits.
Weekend Workout
Lets start the weekend off right with a little stretch to correct all that sitting I'm sure we've done this week. Here's a little flow to hit some key spots.
Start off in a Half Kneeling position and lunge to stretch hip flexors & hold for about 30 seconds. From that position raise arms above your head and reach back as far as you can. Lastly reach one arm over head to the opposite side to stretch out the sides. Do these all with one leg up, then switch legs and repeat all over again.
Next is to sit in your chair, cross one foot over the opposite knee and stretch out the hip. This is a biggie as the hip tends to get tight sitting for long periods of time. Lastly, you can get into a downward dog position to stretch out the shoulders and hamstrings for a great finishing stretch.
There ya go, get some mobility work going!!
Lets get to work now
We're always looking for ways to improve our lives by doing little things that make us happy. Exercise, spending time with friends and family, relaxing are all good ways to spend time each day. However here are TEN scientific ways to improve your life on a daily basis. I especially love #10 as being positive and optimistic is important for all aspects of health.
At AMP, we don't have what you would call traditional "cardio" machines. We rely on using other things like stairs, rowers, carry variations and battle ropes for "cardio." Cardio often comes down to what your trying to accomplish. Are you training for a 5k or marathon? Then yea long slow duration runs are for you. If you're looking to shed some weight, a little more intensity is good for you. I will tell you, I was in my best shape when I was sprinting in college and in so so shape training for the NYC Marathon. Check out this Do's & Don'ts of cardio.
If you want a quick picture to lay out your intervals, take a look at this. It's a great break down of what to do and a little science behind it.
Are you looking for new breakfast ideas? Check out what the Nutrition Twins are serving up for breakfast!! Check out there website for more awesome nutrition tips. They are always full of great ideas.
Finally, getting in shape is not about dieting. Its about making changes in behavior to make this a healthy way of life. Its a lifestyle change, not a short term "diet." When you think diet, you think restriction and that is the opposite of what we are looking for. Make sure you don't make these mistakes when changing your eating habits.
Weekend Workout
Lets start the weekend off right with a little stretch to correct all that sitting I'm sure we've done this week. Here's a little flow to hit some key spots.
Start off in a Half Kneeling position and lunge to stretch hip flexors & hold for about 30 seconds. From that position raise arms above your head and reach back as far as you can. Lastly reach one arm over head to the opposite side to stretch out the sides. Do these all with one leg up, then switch legs and repeat all over again.
Next is to sit in your chair, cross one foot over the opposite knee and stretch out the hip. This is a biggie as the hip tends to get tight sitting for long periods of time. Lastly, you can get into a downward dog position to stretch out the shoulders and hamstrings for a great finishing stretch.
There ya go, get some mobility work going!!
Lets get to work now
Chin ups/Pull-ups
Squats Mt Climbers
30 seconds each exercise. Rest 30 seconds, get after another round. 4 rounds total
Squats Mt Climbers
30 seconds each exercise. Rest 30 seconds, get after another round. 4 rounds total
Next move to the next circuit. Again 30 seconds each exercise for 4 rounds.
Body weight Rows
Burpees
Jump Rope/Jumping Jacks
Wednesday, September 18, 2013
Ninja Kick that Negativity!!
We can talk about being positive and having a positive attitude till we are blue in the face but it is up to you to believe in yourself.
We all do it. We all have some sort of view of ourselves that is distorted from what is in reality. We typically think we look worse than what other people see in us. Maybe it is because we know our faults and we focus on them constantly.....or maybe its much deeper than that.
Instead of focusing so much on what you hate about your body, focus on what you LOVE about it. Just about
every time someone goes to a gym for the first time, or hires a trainer, it comes down to hating some aspect of
their body, or wanting to lose this, or tone that. What do you love about your body? What do you love about
yourself. Hitting on positive points makes for better self esteem, and a more positive self image.
Watch the video below!!
Take all that negativity, condense it in a ball, and ninja kick it away!!
We all do it. We all have some sort of view of ourselves that is distorted from what is in reality. We typically think we look worse than what other people see in us. Maybe it is because we know our faults and we focus on them constantly.....or maybe its much deeper than that.
Lets Change That Up!!
every time someone goes to a gym for the first time, or hires a trainer, it comes down to hating some aspect of
their body, or wanting to lose this, or tone that. What do you love about your body? What do you love about
yourself. Hitting on positive points makes for better self esteem, and a more positive self image.
Watch the video below!!
Remember focus on the good, the positive and push all that negative BS away!!
Sunday, August 11, 2013
Motivational Monday
"It is not that last rep that is the hardest, it is the first."
Taking that first step, doing that first rep is the beginning and starting something is always the hardest. Take that first step towards greatness, towards your goal, your dream!! It may be challenging, but if you believe you can, you will!!
What will you do today to take that step towards a healthier life,? Are you surrounding yourself with like minded people that will help motivate you and empower you?
Taking that first step, doing that first rep is the beginning and starting something is always the hardest. Take that first step towards greatness, towards your goal, your dream!! It may be challenging, but if you believe you can, you will!!
What will you do today to take that step towards a healthier life,? Are you surrounding yourself with like minded people that will help motivate you and empower you?
Thursday, August 8, 2013
Fitness Friday
Almost on a daily basis we get asked about breakfast. People are always looking for great ideas for breakfast outside of the usual eggs or oatmeal answer. It can get quite boring in fact. Even having that super shake for breakfast can get boring too. If you are looking for a change, and trying to keep it healthy, click here.
Ever notice that you are always in a hurry in the morning?? I am always in a rush. I wake up, turn on my Keurig, and get ready for the day. But it is always rush, rush, rush. Maybe I should slow down a little in the morning, savor the beginning of the day, and meditate on what's to come. Could this possibly be a new addition to your morning routine?
Like Ferris Bueller said: "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it."
We all aim to eat healthy every day, and by including these 13 super foods you could make it even healthier. How many of these 13 do you eat? I hit 9/13.
In addition to hitting on some key super foods, it's also important that you take in vital vitamins and nutrients to keep your body moving. Make sure you get them.
Lastly, at one point or another we all take medication. Whether its Tylenol or something more specific. However, one thing we don't always think about is how that medication can alter our fitness progress. Certain medications can have great impact on your body's response to exercise and nutrition. THIS is a helpful resource next time you have to take something. Among these are the birth control drugs that most women take. Since most of our AMP clients are women, this is a good one to point out. Now I'm not saying drop everything you're taking, that is up to your doctor, but its more making you aware of what is going on inside your body.
On a lighter note, here's Winnie the Pooh!!
My favorite being :
Have an amazing weekend!!!
Weekend Workout
Warm-up:
Hip Flexor Stretch
Kneeling Chops
Bridges
Dead Bug
Quadruped-thoracic rotation
Cossack Lunges
Squats
Side to Side Hops 20sec
Front to Back Hops 20 sec
Ice Skaters 20 sec
1 min rest btw sets
3 sets
Circuit 1
Goblet Squat-8-12
DB Row-8 per side
DB Chest Press- 10 per side
Hamstring Curls- Ball, Towel, TRX, anything that slides 15
3 sets
Circuit 2
Walking Lunges-10 per side
Half Kneeling DB Shoulder Press- 8 per arm. (each set, switch leg that is kneeling)
4 sets
Circuit 3
Kettlebell Swings
Mountain Climbers
Body Extensions/Fake Jumps/Jump Squats
Plank Crawls/Army Crawls
30 sec each exercise, 20 sec rest btw exercise. 90 sec rest after each set.
3 sets
Ever notice that you are always in a hurry in the morning?? I am always in a rush. I wake up, turn on my Keurig, and get ready for the day. But it is always rush, rush, rush. Maybe I should slow down a little in the morning, savor the beginning of the day, and meditate on what's to come. Could this possibly be a new addition to your morning routine?
Like Ferris Bueller said: "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it."
We all aim to eat healthy every day, and by including these 13 super foods you could make it even healthier. How many of these 13 do you eat? I hit 9/13.
In addition to hitting on some key super foods, it's also important that you take in vital vitamins and nutrients to keep your body moving. Make sure you get them.
Lastly, at one point or another we all take medication. Whether its Tylenol or something more specific. However, one thing we don't always think about is how that medication can alter our fitness progress. Certain medications can have great impact on your body's response to exercise and nutrition. THIS is a helpful resource next time you have to take something. Among these are the birth control drugs that most women take. Since most of our AMP clients are women, this is a good one to point out. Now I'm not saying drop everything you're taking, that is up to your doctor, but its more making you aware of what is going on inside your body.
On a lighter note, here's Winnie the Pooh!!
My favorite being :
Have an amazing weekend!!!
Weekend Workout
Warm-up:
Hip Flexor Stretch
Kneeling Chops
Bridges
Dead Bug
Quadruped-thoracic rotation
Cossack Lunges
Squats
Side to Side Hops 20sec
Front to Back Hops 20 sec
Ice Skaters 20 sec
1 min rest btw sets
3 sets
Circuit 1
Goblet Squat-8-12
DB Row-8 per side
DB Chest Press- 10 per side
Hamstring Curls- Ball, Towel, TRX, anything that slides 15
3 sets
Circuit 2
Walking Lunges-10 per side
Half Kneeling DB Shoulder Press- 8 per arm. (each set, switch leg that is kneeling)
4 sets
Circuit 3
Kettlebell Swings
Mountain Climbers
Body Extensions/Fake Jumps/Jump Squats
Plank Crawls/Army Crawls
30 sec each exercise, 20 sec rest btw exercise. 90 sec rest after each set.
3 sets
Sunday, August 4, 2013
Motivational Monday
What is your dream?
No matter what it is, you have to work towards it every single day.
No matter what your dream is, it is possible!!
Our dream was to open AMP, and help as many people as possible reach their goals, make them healthier, make them move pain free. The day we opened, our dream came true. But it wasn't without hard work. And it wasn't without our awesome clients.
You have to realize that there is greatness in you, there is greatness in all of us.
All it takes is that you invest in yourself. Grow, work on yourself, push yourself towards greatness.
Say to yourself:
"I can do this even if no one else sees it for me"
Live Your Dream!!
Thursday, August 1, 2013
Fitness Friday
In addition to kicking peoples butts into shape, we want to educate and keep you from falling for scams and shady marketing.
Transformation pictures are some of the biggest scams out there. Ever see those amazing transformations in TV or magazine ads? Would you be surprised if I told you that most are staged using simple lighting tricks along with other techniques to make these "amazing transformations." By simply changing lighting, doing a few "pump" exercises and flexing in a certain way, you can go from "fat" to "lean" in a few hours. So don't fall for these tricks.
What you need to do is follow good fitness habits. The fittest people tend to follow these habits. Out of these 8 habits, I really follow 7 out of the 8. I struggle with getting my sleep in. Try to take on these habits to prevent a plateau in fat loss. Sometimes its simple things that are keeping you from losing weight. One of the most common is not eating enough. When trying to lose weight, often times people think that eating less is the way to go. However, this only results in your body going into a starvation mode(thank our ancestors).
We want our kids to have the best things, we want them to be healthy. However, in a world filled with junk food, its hard to get our kids to eat healthy. The best way to get your kids to eat healthy and develop healthy habits is to be a role model for them. If they see you exercising and eating healthy, they will be more apt to follow suit. On top of that, you are the ones cooking for your kids. So you have control of what they are putting in their bodies to some extent.
Be that Healthy Role Model!!!
Weekend Workout
Squat Press-15
Bear Crawl
Swings-20
Crab Walk
Overhead Reverse Lunge- 20
Ape Crawl
Kettlebell High Pull- 15
Inch Worm
Jump Squat-15
Tiger/Dog Crawl
Grab a weight heavy enough to complete the prescribed reps, but not light enough that you can do more than what is prescribed.
Challenge yourself to 3 rounds
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