Fitness Friday

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
TRX Rows
Reverse Lunges

30 seconds on/20 seconds off x 4 rounds
Take 60-90 seconds between rounds

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!!

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. 

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.

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.


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
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
Jump Rope/Jumping Jacks