Sir Isaac Newton and You

Sir Isaac Newton

What the hell does Sir Isaac Newton have to do with fitness and exercise?  Well outside of his “discovery” of gravity, he had three laws of motion.  And his laws of motion can actually be applied to you getting off your butt and get you moving.

Think about gravity.  You rarely think about it because it’s just a given, but when you’re training, you are constantly working against gravity.  Every weight you lift, every movement you make, gravity is working to bring you down.  It’s up to you to get stronger and beat gravity.


Go back to high school physics class.  I actually loved physics, it was one of my favorite things, and as it turns out, exercise is a lot of physics.  I mean the body is one giant lever system.  How cool is that?! Have you ever thought about that as you exercised?  Probably not, but that’s just the nerd in me.


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Bilhagolan | – Isaac Newton Photo

Anyway, Newton’s Three Laws of Motion are:

  • First Law-Law of Inertia: Body at rest will remain at rest; Body in motion will remain in motion until outside forces act upon it.
  • Second Law- Force = Mass*Acceleration: More mass means more force is required to accelerate.
  • Third Law- Law of Reaction: For every action, there is an equal and opposite reaction.


“What is often the hardest thing when it comes to fitness & nutrition?”

Getting started!

Getting that motivation to start, to take that first step.  To get past the “one days” and the “somedays.”  You know what I’m talking about.  The perpetual cycle of one day I’ll start my diet, or someday I’ll start exercising.  But you know what?  That day never comes till you make a conscious decision to do it.


Newton’s First Law of Motion is the law of inertia.  It states that “a body at rest tends to remain at rest, and a body in motion tends to remain in motion, at the same speed and in the same direction, unless acted upon by an outside force.”

In other words, the longer you stagnate; the longer you remain at rest, then the longer you will stay at rest, the longer you will stagnate, and the harder it will be to get started.

Think of a rock at the top of a hill.  It’s going to stay there till some outside force acts upon it to get it rolling downhill.  You are that rock.  You’re standing at the top of the health and fitness hill waiting to get started; all you’re looking for is that spark, that motivation to get you rolling.

According to Newton’s First Law, once you get that ball rolling, like eating healthier or starting a training program (ahem AMP), it’ll stay in motion.


So get that rock moving!!


Newton’s second law is all about force.  Force is equal to mass times acceleration.  You can look at this in two ways.  You can see a weight in front of you, let’s say when you’re deadlifting, and you’re going to have to put a significant amount of force into the bar and into the ground to accelerate or lift it up.

Additionally, your goal may be massive.  Whether it’s losing weight, or putting on muscle, or getting faster, it may look like a big undertaking.  The key is determining how much force you want to put into you goal or how much effort you want to put into it.  How much are you willing to push to get to where you want to be?


Put some force into what you want to accomplish.  The more force, the more effort you put into your goals, the quicker you can see your results accelerate.


Newton’s third law is commonly referred to as the law of reaction in that every action has an equal and opposite reaction.   Applied force is accompanied by an equal and opposite reaction force. Say it with me, “every action has an equal and opposite reaction.”

If you put in the work, if you apply force to what you want to do, there will be an opposite reaction, meaning that there will be results.  This can also work the opposite way.  If you don’t put in any work, you’ll see an opposite reaction.  One of stagnation and plateaus, or worse, regression.

Each decision you make every day whether it relates to what you eat, when/how you exercise, how much sleep you get, how you deal with you stress, all will have an equal and opposite reaction towards your results.




When we think of the word growth, several other words also come to mind. Maturity, Increase, Expand, Advance, Develop, and so on. Like most things in our weekly email, we discuss not just the physical but the mental as well. So… Are you growing? Mentally as well and physically?
Unfortunately, growth does not just happen. Think of a seed beneath the dirt. The germination process is not just one step and the plant is now in a mature state? No. It takes time, proper care and diligence. The seed must be watered and fed, given proper sunlight as well as time given to grow. The seed itself has to be healthy in order to grow, it has to be able to take in the nutrients from the soil to be able to expand and push up through the soil. There have even been plants that have broken through concrete in order to grow.
Think about yourself now. Do you have the patience, the diligence to allow physical and mental growth? Are you in a healthy state mentally and physically to allow growth in your life? Are you strong enough to push through the toughest of circumstances? You may not have to break through actual concrete in order to grow but can you push yourself outside of your comfort zone when it comes to your diet and training?
     Sometimes the easiest thing to do is say we want change, however, if you are not acting in accordance with the changes you wish to see you will never see those changes come to fruition. “If you always do what you’ve always done, you’ll always get what you’ve always got.” In order to see growth we must change and get into a state we have yet to experience, it can be intimidating and scary, but its is necessary if we want growth. Or, we can remain the seed, underground, never seeing the light and maturing.

Top 5 Articles of 2015

Ok, so its January 2nd and I’m a little late to the “Best of 2015” list.  But this was my first full year writing for  So I figured I’d take a look back and see what the top 5 articles were in terms of shares, and likes.

Go check ’em out,

1. 3 Ways to Structure your Powerlifting Workouts–  This was a fun one to write as we have a great powerlifting program being run out of AMP by one of our coaches.  Have you ever thought about competing in powerlifting?  Or just curious as to what its all about?  You should stop in and talk to our coach.

2. Good Posture Exercises– We tend to put our bodies in poor postural positions several times a day, whether its reading from a computer or the phone.  Go through some of these exercises on a daily basis to alleviate your postural issues.

3. How to Alleviate Shin Splints– If you’ve been an athlete, especially a runner, chances are you’ve run into shin splints.  The important thing to do is get ahead of it and treat it correctly. And remember to take it slow when coming back to exercise.

4. Benefits of Squats– Squats are awesome.  If you’re not doing squats, you are sorely missing out.  Read this article on why you should squat, and then get to it.  And squatting can come in many forms and can use different loads.

T5.  Pull-ups vs Chin-ups– Both are pretty similar and require a great deal of upper body strength.  But there are a few key differences in what makes each awesome.

T5. An Athletic Diet– Athletes eat and train. They don’t diet and exercise.