Fitness Friday

At AMP, we focus on a slow approach when it comes to changing habits as it is more sustainable and more successful to focus on one habit at a time.  One big one that we try to instill is drinking more water. Especially when it comes to replacing soda with water.  If you’re not aware, soda (yes even diet soda) has detrimental effects on your body.  For a more in depth look on how that soda affects your body, check out what happens.

Another habit we try to teach is eating whole, unprocessed foods.  Lots of fruits and vegetables.  If you were to look at the diets of most countries around the world, what would they look like?  What do you think?
This is what one weeks worth of groceries looks like around the world.  Notice the huge difference in fresh produce and lean meats compared to that of processed, sugary stuff.  That was the biggest thing that jumped out at me.

It’s around this time, especially on Halloween that we either dig into that pile of candy, or we decide that it isn’t for us and stay away.  Whether you indulge or not is up to you, but make sure you’re ok with it. The worst thing you could do is feel bad or beat yourself up about either decision.

On that same note, working out should be a positive experience and never be looked at as a form of punishment.  If you have that mentality, change it up quick!!  You should work out because you love your body, not because you hate it.  Having that mentality makes you regret having a “treat” every now and then. Having that mentality leads to hitting that “cardio confessional” or “wanting a killer workout” to make up for any bad eating choices you may have made.
Exercise is all about being positive and building yourself up, not tearing yourself down.  Remember that!!

Lastly, we all want what is best for our kids, and when it comes to sports, we want them to have the best training possible.  However the best training possible might just be focusing on general exercise as opposed to “sport specific” training.  The more specialized the exercise, the more potential harm it could cause.  Build a solid foundation of strength, coordination, balance etc. first, then work towards more specific skills.

Why Do You Exercise??
Weekend Workout
Alt DB Chest Press 10
Reverse Lunge w/ weight on one side 10
Side Plank 30 seconds
DB One Arm Row 10
3 sets
Forward Lunge w/ One Arm Shoulder Press 10
Single Leg Deadlift w/ Row 10
Plank w/ Rotation 20
3 sets 
Stability Ball Stir the Pot Plank 10 each direction
Cross Body Mt Climber/Piston 20
2 sets

Motivational Monday

“We may encounter many defeats but we must not be defeated.”

Maya Angelou

There are always times where we will be knocked down, where things won’t go quite as smooth as you hoped they would.  But you can’t stay down, you mustn’t stay down.  With each defeat, there is a lesson to learn, something to solve.  Find out the solution and keep on plugging along.  Make sure you get up!!


“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

Maya Angelou 

Leave your legacy by being a positive influence on everyone you meet.  Leave a positive mark on the world.  Make people feel special, build them up, don’t tear them down. 

Fitness Friday

We’ve always heard that breakfast is one of the most important meals of the day, however it isn’t magic.  We always get asked for breakfast ideas, and its really simple.  Whatever you think you can eat, and sustain that habit, then do it.  It should make you feel good, it should be healthy, it should be fuel for your body, and it should be equal to what your goals are.  Make it a point to include saturated fats, protein, and greens in your breakfast.

What we don’t want you to include in your breakfast, or any meal for that matter is sugar.  Sugar is hiding in pretty much everything often in surprising spots.  A tiny carton of OJ has as much sugar as almost 2 1/2 donuts.  That’s crazy.  What about a salad with as much sugar as 4 1/2 donuts?  Yea that’s a little insane.  Be careful with your choices, you never know where crap is hidden. 

Ive often said that men and women should train pretty similar with varying degrees of change.  However, there are ways in which men and women’s metabolism differs.  Several having to do with how men and women burn fat and carbs.  This could give great insight into why its easier for men to lose weight over women.  However one thing is for sure, both need to AMP up the intensity. 

Injuries will happen, but when should you ice and when should you use heat?   Here is a quick guide to when to use each modality.  When in doubt, ice within the first 48 hours.  Heat for tight muscles.

At AMP we are following our dreams!!! We wanted to open up a facility that really helps people, that creates a family atmosphere, and above all else gets people the results they are after.  What is your dream?  What is holding you back from following yours? 

Start Following Your Dream Today!
Weekend Workout
Get in a quality warm-up including some movement based exercises.  Animal flow, spidey climbs, scorpions.  Anything that gets the muscles and the core temperature up. 
Split Squats 10 per side
DB Row(or TRX Row) 10 per side
Push-ups 20
3 sets
Split Jumps/Shuffles
Spiderman Climbs
Goblet Squats
Plank Pushups
30 seconds each exercise, minimal to no rest btw exercises, rest 1 minute btw circuits.  3 sets
Tabata Time
20 seconds on/10 seconds off
Bodyweight Squats- 10 second hold in the bottom position
8 rnds
Push-up Challenge
2 minutes of push-ups, go for high score

Motivational Monday

“You are the only person on earth who can use your ability, it’s an awesome responsibility.”
-Zig Ziglar

No one can do the work for you, its up to you to put in the work.  You have all the potential and talent in the world, but you must be responsible to use it.  Don’t waste it.  Be awesome!

Fitness Friday

When we set out to open up our own gym, we had a vision of what it would look like, and a what kind of training our clients would be doing.  We wanted to train people using their bodies, using free weights, using bands.  Our vision was to train the body as one unit, one machine, forgoing all the usual machines you would find in a gym.  It seems like that type of thinking, that type of training is getting more and more popular as those that train this way see amazing results. 

Doing bodyweight and free weight training is a great way to get a killer workout that will build muscle and torch body fat.  The more muscles you work, the more you challenge yourself, the better.  One thing that people over rely on when they want to lose weight is running.  The problem with running (this coming from a runner) is that the body is extremely efficient when it comes to calorie burning.  The more you run, the better your body gets at it, the less calorie burn.  Check out these other 5 reasons why running is the end all be all of weight loss. 

Sticking to just cardio to lose weight is one of those MYTHS that won’t die.  Why? Probably because people keep perpetuating the same BS time and time again with no significant proof.  My other favorites are spot reducing(especially abs) and avoid fats and carbs because they make you fat.  Don’t fall for these.  Low fat diets could be worse for you when it comes to losing weight.  Most associate fat they eat for what’s on their body, however that’s not the way the human body works.  This experiment is pretty awesome and looks at the difference between a high fat diet and a high carb diet.  Definitely worth the read.

If you’re stuck in a rut and aren’t seeing the results you want, it could be all in your head. Changing your behaviors is probably the hardest thing to do, but the most important.  Little changes in behavior, whether its switching from daily soda’s to water, or eating breakfast. 

What is necessary to change a person is to change his awareness of himself.” –Abraham Maslow

We love kettlebells, we especially love swings.  However, just a quick reminder of the form when you’re hitting those swings.  Always think hip hinge, not squat and brace those abs!!!

With that said, heres your kick ass workout of the weekend.

Weekend Workout
Tabata Swings
20 seconds on/10 seconds off 8x

Windmill 5x each side
Get-ups 1x each side

Snatches 10x each side
Single leg deadlift 10x each side
Row 10x
3 sets

Windmill 5x
Get-ups 1x

Figure 8 -30 seconds
High Pulls- 30 seconds
Shelf/Shovels- 30 seconds each side
3 sets

Windmill 5x
Get-ups 1x