Motivational Monday

Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.
Lee Haney

Exercise should be done to stimulate your body, to build it up, to make yourself better and stronger.  It shouldn’t be punishment, or to break your body down.  It shouldn’t be because you hate your body.  That is not the point.  Exercise because you love your body, because you love the feeling of your body moving in space, because the thought of not being able to move is terrible. 


Fitness Friday

Forming healthy habits is a key step in leading a healthy life.  The best of intentions can be thrown off if you don’t prepare for life’s little curve balls. 

Fail to plan, plan to fail. 
 
Starting planning and use some of these tips to keep yourself on track.  The better/more you are prepared, the more successful you will be. 
 
Speaking about habits, even when we are stressed, we can turn to our positive habits just as much as the negative ones.  If you’re used to splurging on food or shopping when your stressed, you’ll probably always resort to that, but if you form better habits, then you are just as likely to turn to those positive habits.  This is an interesting article to say the least.  It does show that habits are important either way. 
 
Lets face it, we’re all a little stressed and a little tired on a daily basis.  We could all use a little relaxation every now and then.  Check these 40 ways to relax and take a break to de-stress a little.  Even 5 minutes of relaxation can do wonders for you. 
 
 
Lastly, there are always bumps in the road on the path to being in better shape.  However, if you are really struggling, there may be things that you are missing from your arsenal.  Take a look at these 6 things that may be holding you back.  With #1, I would also add not knowing portion sizes. 
 
 
 
 
 
Weekend Workout
Sprinting is a great workout!! I love sprinting.  We’ve started to add it to our Saturday Morning AMP Camps when we are outside and it seems like people sort of enjoy it. 
This weekend, I want you to give it a try. 
 
Start yourself off with a quality warm-up of skipping, high knees, butt kicks, cariocas, shuffles, bounds, strides, backwards strides, and some sprints at 50-75% effort.  Really concentrate on the warm-up as you want your muscles to be ready for the workout without risking injury. 
 
If you can get yourself to a track work on running about 100 meters and then walk halfway back for your recovery.  Aim to get about 10 intervals in for a killer workout. 
 
You could aim to do the same thing on a treadmill, aiming for about 20 seconds of a hard sprint with a 10-20 second recovery.  Try pushing the treadmill while its not on for a really great workout. 


Motivational Monday

“No one is going to hand you success.  You must go out & get it yourself.  That’s why you’re here.  To dominate.  To conquer.  Both the world and yourself.”

You have to put in the work.  It may not come easy, it’s going to get hard at times, but stick with it.  Keep pushing on, keep working to be successful.  Take on any challenge you may face and own it, dominate it, conquer it. 

Now go out there and dominate!!


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

Chin ups/Pull-ups
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
 

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.

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!!

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!!

Remember focus on the good, the positive and push all that negative BS away!!