We all know that winter is good for only one thing, SWEAT PANTS! With that said, although they are comfy and keep us warm, are you wearing them for that purpose, or are you hiding behind them?

Im not talking about hiding the fact that you haven’t shaved your legs for a few weeks! (we ALL know that happens in the winter) I am talking about your insecurities.

Don’t use the cold weather as an excuse to “hibernate” or get fluffy (as I call it).  Be productive throughout the holiday season and gain some muscle!! That way, when spring and summer roll around, you will be ready to shred and turn into a sexy beast!

Do you dislike the cold like I do? Workout at home! There are several exercises that you can do with 5 or less pieces of equipment!

Try this at home circuit to bust through those hibernation blues!

Warm up:

15 body weight squats, 10 walk out push ups, 30 seconds jumping jacks

SET 1:

• Mountain climbers – 30 seconds
• Burpee (chest touching floor at the bottom) – 30 seconds
• Step Ups – 1 minute (alternating legs)

**REST 1 MINUTE**

 SET 2:

• Plie squat with dumbbell overhead press – 30 seconds
• Jump Squat – 30 seconds
• Bicycle Crunches – 1 minute

Perform ALL 3 exercises on SET 1 without rest between. When all 3 are completed, rest for 1 minute, then complete ALL of SET 2 exercises, with once again, no rest between! Once BOTH sets are completed, rest for 2 minutes, then repeat the circuit again for a total of 3 times through.

Cool down by performing the “warm up” at a slower and more controlled pace, and stretching for 5 minutes.

Want more information on custom programs or more workouts like these? Contact me to start your transformation!

Working as an RN in a weight-loss clinic, I often come across several different struggles that our patients face. One of the most common struggles seems to be getting started. Making that decision to make a change and decide where you are going to draw the line, cross it, and never look back.

With any struggle in life, like weight loss for example, not only are there physical struggles, but there are mental struggles as well. These mental struggles appear to be more prevalent in those that are obese or on their way to becoming obese. Was it initially the mental struggles that caused the obesity? Was it the obesity that then later caused the mental struggles? Before working in the clinic, I never realized how much the mind plays a role. I now am more aware than ever that there is more than what meets the eye. It goes deeper than blaming it on laziness or genetics.

Having this experience as an RN in this type of setting has helped me become more aware of this and identify the struggle and cry for help. I do often recommend that our patients see the psychologist if I feel that there is that mental block or struggle going on that is hindering their success. Some people will just come out and say it. Others it is a reoccurring pattern of not sticking to the meal plan or placing blame, coming up with excuses, becoming teary-eyed and overwhelmed. I am now carrying this awareness over into my personal training. As a personal trainer, I am limited as to what I can do with this, but I can assess the situation, using my experience as and RN, and make recommendations to guide my clients in the right direction.

There are so many reasons behind the mental block. Some may be abuse, neglect, feelings of not being good enough, failure or fear of failing, etc. There is always a story. Until that underlying reason comes out and you learn how to deal with it, you will not solve the issue and learn how to cope with it. Several use food as a coping mechanism, whether it is because they are feeling guilty or lonely. Coping with food sends signals to the brain that causes a chemical reaction, much like that of drug use.

When you are tackling a world that is in an obesity crisis, with children and adolescents following suit, personal training becomes more complex than physical activity. There is more to be aware of and more to look out for. There are different approaches and paths to take. We aren’t just attacking the physiological side of the spectrum now. To fight obesity, the person needs to be treated from every angle to ensure their success. This will be a life-long battle and struggles will always be there. Success will come in learning new coping mechanisms and overcoming those struggles and hurdles along the way.

Are you ready to make a change in your life? Are you ready to take that step forward, cross that line, and never look back? Assess your readiness with these 5 stages.  Which stage are you in?

1. Pre-Contemlpation – Not planning to change a particular behavior in the foreseeable future. This stage, much like a denial stage, where you may find yourself angry about lifestyle changes, pushing against the fact that you have been newly diagnosed with an obesity related condition (such as hypertension, diabetes, high cholesterol, etc.). OR not making changes in lifestyle habits because none of these conditions are going to happen to you.

2. Contemplation Stage – Seriously thinking about changing your habits within the next 6 months. In this stage, you have taken a step back, assessed your life and what needs to change. You are contemplating making these changes but maybe do not know how or when to make this happen.

3. Preparation Stage – Intending to change behavior in the next month. You have  now decided that it is time to make this change, so you set a date, maybe reach out for help in starting, and you are determined to get it done.

4. Action Stage – Already modifying behavior. This is the early stages of making lifestyle changes. You may have decreased your portion sizes or cleaned up your diet. You have started making some effort toward exercise. The plan has been set and is in progress.

5. Maintenance Stage – continued in action stage for at least 6 months. This stage is the hardest for those trying to lose weight. Most struggles like to show back up here and you may resort back to your old habits. Maybe you are comfortable with the weight you have lost and get lax with your program. Weight loss is on-going, just like treating any other medical condition. It is important in this phase to have accountability.

Remember, it is a JOURNEY. There are going to be people to help you on your way. Don’t be afraid to make that decision to get started, when YOU are ready to do so.

If you find yourself ready to take action, but don’t know where or how to start, I am here to help

Ali

INGREDIENTS:

4-6 oz Tilapia
1/2 cup freshly grated Parmesan Cheese
Chopped Parsley
Tsp Light Mayo (or sub greek yogurt)
Sea Salt (Lightly sprinkled)
Pepper (Lightly Sprinkled)
Garlic Powder (Lightly Sprinkled)

DIRECTIONS:

Mix Parmesan cheese with mayo, pepper, salt, garlic powder, and chopped parsley. Put the tilapia on sprayed foil and brush with the mix. Bake in oven for 12 minutes at 400 degrees.

Fat: 5g
Protein: 22 g
Sodium: 90 mg

Preparing your food ahead of time is a HUGE contributing factor to whether you succeed with your fitness goals. If you allow yourself to get hungry, without having food prepared, you will most likely make bad food choices. Here are a few ways to prepare food and help you save time when fixing your meals for the following day.

When I prepare my foods, I designate my “prep” days to Sunday and Wednesday. On Sunday, I prepare enough meals to get me through Wednesday, then on Wednesday, I do the same for the rest of the week. Here are a few ways I make this prep time a lot less work in the long run.

1. Prep Vegetables ahead of time:

When grocery shopping, I always buy vegetables in bulk that I can freeze, such as peppers, onions, broccoli, etc. I chop them up, divvy them out into my portion sizes, often in freezer zip lock bags, and stick them into the freezer. This way, when I am making an omelet in the morning, I can just pull out a bag of whatever veggies I want to use, sauté them, and I have a quick breakfast.

Make ahead and freeze recipe:

Breakfast is often the most rushed meal of the day. Try making our Egg Muffins (recipe found here: http://www.amptfit.com/2012/02/24/mini-egg-loafs/) and freezing them. They can thaw on your way to work or throw them in the microwave for 10 seconds for a quick breakfast on the go.

2. Grill your proteins ahead of time:

Instead of purchasing processed meat that is frozen, buy good quality proteins in bulk and prepare them to make them “ready to eat.” Meats are the food that takes the most prep time. For any meat, find a good marinade, allow the meat to tenderize over night in the marinade. *I like the McCormick grill mates dry marinades that you add the water/oil to* Grill all of the meat at once and allow it to cool. Once it is cooled, slice it up and weigh out your portion sizes. Place them into a zip lock bag and place in the freezer. When you pull them out to thaw, the marinade will allow them to stay tender, even through the re-heating process.

3. OPTIONS – Put it all together:

If you choose to, you can prepare, portion out, and freeze your vegetables and meats together.

4.  ALSO…Count out portion sizes for nuts, such as almonds and place in a zip lock or other container

5. Other things to make ahead of time and freeze:

• Berries – buy in season fruits, portion out, and freeze
• Protein Pancakes – thaw in microwave or toaster

When you Fail to prep, prepare to fail. Don’t fall into the trap of being hungry and grabbing something last minute or in a hurry because you did not prepare your meals ahead of time. Consistency will get you the results you want!

• 2 medium granny smith apples
• 1 pint strawberries (1 1/2 c.)
• 2 kiwi
• 1 small orange
• 2 tbsp apple jelly (sugar free)
• 1 tbsp agave nectar (or maple syrup)

Peel and finely chop all fruit and place in a bowl. Squeeze juice of small orange, along with 1 tbsp of zest from the orange into the bowl. Add jelly and agave nectar and stir.

Serve with:

4″ tortillas, cut into 4 triangles, sprayed with Pam and sprinkled with cinnamon and truvia/stevia.

Bake tortillas on a flat baking sheet at 425 degrees for 8-10 minutes or until lightly browned and crisp.

As with anything, getting into shape or becoming more fit can be just as much, if not more, of a mental game than a physical one.

You have to FIRST get over that mental block of just getting a program started. Choose a program that is at your fitness level, which may be beginner, moderate, or advanced. You will be setting yourself up for failure if you choose a program that is too hard, or too easy.

Consult a personal trainer if you do not feel comfortable in choosing a program for yourself, or need some guidance as far as where to get started.

Once you’ve started your program, set goals for yourself. MAKE SURE THEY ARE REALISTIC! Again, you will be setting yourself up for failure if you do not make these goals attainable. You can also do this with your trainer before you begin you program.

So, now you are on your program and things are going well for the first few weeks. Then you have a wedding, or something comes up, that throws everything off. Maybe you binge and go crazy on the food that  you “aren’t supposed to eat” leaving you with a feeling of guilt. This can throw you into a downward spiral and knock you off track.

TIPS TO GET THROUGH THE MENTAL BLOCKS: (How to self-motivate)

• Re-visit your goals and remind yourself WHY you are doing this. Find people who inspire you and follow them, or look at their photos for motivation

• Drag yourself to the gym – there will be days when you won’t want to go to the gym, but MAKE YOURSELF GO! You will feel so much better after your workout and glad you went

• Guilty conscious – You will develop a guilty conscious if you don’t already have one. This is a good defense system against those donuts in the break room! It is OK to reward yourself or have a “FREE” meal every once and a while, but it is more important to be able to get back on track with clean eating that very next meal! Don’t let it be a free for all.

• Workout with a buddy or join a group for support. We, at amptfit have a group on facebook for our clients so they can share their struggles and help motivate each other. It is important to tell someone else your goals and have them help you to stay accountable.

Getting started is the hardest decision you will have to make. Once you cross that barrier, hopefully your results will be enough to keep you motivated. If not, look back at these tips to help you move forward and stick to the program!

RECIPE OF THE WEEK:

Parmesan Crusted Tilapia

4-6 oz Tilapia

1/2 cup freshly grated Parmesan Cheese

Chopped Parsley

Tsp Light Mayo

Sea Salt (Lightly sprinkled)

Pepper (Lightly Sprinkled)

Garlic Powder (Lightly Sprinkled)

DIRECTIONS:

Mix Parmesan cheese with mayo, pepper, salt, garlic powder, and chopped parsley. Put the tilapia on sprayed foil and brush with the mix. Bake in oven for 12 minutes at 400 degrees.

Fat: 5g

Protein: 22 g

Sodium: 90 mg

Honey Lime Chicken

Yields about 4 servings

Ingredients:

• 1.5 – 2 lbs boneless skinless chicken breast halves or chicken thighs
• 1/4 cup fresh lime juice 2 tsp lime zest
• 1/4 cup honey
• 2 Tbsp extra virgin olive oil
• 1 Tbsp soy sauce
• 1 Tbsp packed light-brown sugar
• 1/2 tsp salt
• 1/2 tsp freshly ground black pepper
• 1/4 tsp onion powder
• 1/4 tsp garlic powder or
• 1 clove finely minced garlic
• 1/8 – 1/4 tsp cayenne pepper (optional)

Directions: If chicken isn’t an even thickness then place chicken in a large ziploc bag and seal bag. Using the flat side of a meat mallet, pound chicken to an even thickness. Place chicken in a non-reactive dish in a single layer. In a mixing bowl whisk together remaining ingredients. Reserve 2 Tbsp of the mixture in a non-reactive, airtight container in the refrigerator. Pour remaining mixture over the chicken, cover dish and allow to marinate 8 hours or overnight in the refrigerator. Preheat grill to medium high heat. Once preheated, brush grill lightly with olive oil. Place chicken on grill and cook (with lid closed) 5-8 minutes per side until juices run clear (cook time depends on the thickness of the chicken, internal temp should register to 160 when done), baste each side of chicken with reserved marinade during the last minute of cooking. For juicier chicken, plate chicken, cover with foil and allow to rest 5 minutes. Serve immediately. Notes for better grilled chicken: don’t flip chicken over and over again, it only needs to be flipped once, and if you like the cross marks as pictured you can flip it a second time during the last minute of cooking. For the mouth watering grill marks brush the grill with olive oil before cooking and then when flipping to opposite side, this also prevents sticking as well. Don’t press down on chicken when grilling or poke continuously, this will release the juices and that delicious marinade. Don’t overcook or chicken will be tough, for tender chicken cook until internal temperature registers at 160 degrees on an instant read thermometer. Don’t lift grill lid more than necessary.

Oddball’s Crustless Pumpkin Pie

Ingredients

• One 15oz Can Libbys Pumpkin
• 2 Whole Eggs+6 more Whites(***or 5 whole eggs***changes macros)
• 3 Teaspoons Stevia(Or 1/2 Cup Splenda***changes macros)
• 8 OZ Fat Free Cream Cheese
• 1/2 Table Spoon Pumpkin Pie Spice
• 1 Teaspoon Cinnamon

Beat the cream cheese in kitchen aid or a bowl untill smooth. Add in the remaining ingredients and beat/mix well. Pour mixture into a pie dish or bakeing dish. Bake at 350 Degrees for about 40 minutes or until the center feels firm and a knife insterted comes out clean. Let cool and chill before serving, it sets cold

Calories-586
Carbs-41.5g
Fiber-12g
Protein-70g
Fat-15g

So, last week, I went off on my soap box about females being afraid to lift heavy. This week, I want to make sure you know how heavy to lift so you can get results and make those muscles grow!

Lifting light weight (5-8lbs dumbbells for example) using a larger muscle group, you will be putting enough stress on it to cause it to change. The muscles need to constantly be “confused” to challenge them and allow them to continue to adapt.

Other than looking good from the outside, there are several benefits to strenght training that start on the inside. By lifting heavy, and stressing your muscles, you are breaking down muscle fibers. This causes your system to go into “repair mode” which can stimulate and boost your immune system.  With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Other benefits include:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. As you gain muscle, your body gains a bigger “engine” to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
• Boost your stamina. As you get stronger, you won’t fatigue as easily.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
• Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

USE IT OR LOSE IT

Muscle mass naturally diminishes with age, starting at the age of 25. Losing that muscle mass will in turn, increase your body fat. You can begin strenght training and maintain or increase muscle mass at any age!

HOW DO I KNOW??

Forget reps of 15,20, etc… To build muscle or maintain, the most reps you should be doing should be 12.

So, say you are doing a set of 3, 12 reps each. If you get to rep 12 and think to yourself, “I could’ve done more than 12″ then you aren’t lifting heavy enough. Choose a weight that is safe, but that you will struggle on the last 2 reps.

If you don’t know where to start, chose a weight that is moderate and do 12 reps. You will know after doing 12 if you could’ve done more or not. Remember, reps 10, 11, and 12 should be a struggle, but do-able. As you get stronger, you will be able to increase your weight and the same rules apply.

If you are trying to gain muscle (which you should be), your reps should be between 6-8, heavy enough for the last few reps to be near failure, but not to failure.

*You want to make sure your form is correct before you start lifting any heavy weight*

For a muscle building workout, contact us ali@amptfit.com!

So, you want the body, but how far are you willing to go to get it? Here are some tips and tricks to getting past those mental blocks, still allowing yourself some rewards, and seeing the results you want!

(Yes, I am opinionated. Take it or leave it. Or better yet, leave a comment at the bottom!)

1. It takes 21 days to get rid of a habit and create a new one.  “Hi, my name is (insert yours here), and I am an addict.”

- Are you one of those who encounter “cravings”, sweet or salty? When you give into them, do you find yourself wanting more? There is a science behind this! Sugar acts by triggering receptors in your brain that are similar to crack cocaine! Yes, you might not be a drug addict, but you sure as hell can be a sugar addict!

The BEST way to get off of that addiction is to detox or cleanse yourself of the excess sugar. It will surprise you how much those cravings go away or minimize! Now, with this being said, it is OK to REWARD yourself every once and a while with something sweet/salty. It might not taste as good as you once remembered, nor will you feel as good after you indulge.

YOU decide what you want more; the body of your dreams, or that piece of cake!

2. Do you find yourself tired all the time? ZZzzz…

- How much sleep do you really need? Yes, i’m a bear and do not function well if I don’t get my 8-9 hours. Some say they can function on 5 hours, but is this because they are used to it? Do you think they would notice a change in energy if they did get closer to 8 hours?

Lack of sleep disrupts every physiologic function in the body and we have nothing in our biology that allows us to adapt to this behavior. Studies now show that adults who sleep the least appear to be the most likely to gain weight and to become obese.  Not only do sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes, other health problems can occur. Heart disease, cancer, hypertension, and several other co-morbidities are linked to lack of sleep.

Now that you’re informed, turn off your TV, put your phone or computer away, and plan those 8 hours of sleep into your day!

3. “TONING” – should the word be used at all? I think not.

- Yes, I have to bring up this topic. Not only because it is a huge pet peeve of mine, but because some people STILL won’t accept the facts.

If you think of someone who has a “toned” physique, you don’t think of the models on the cover of Shape Magazine. You think of someone like Nicole Wilkins or my good friend and fellow WBFF PRO Chady Dunmore (on this month’s cover of Oxygen Magazine). These bodies are not created from doing high reps with light weights. The only thing that is going to do, as Allison would say, “create unnecessary lactic acid and make your muscles burn like hell.”

LADIES I am talking to you specifically. In order to see your muscles, giving you that toned physique, you MUST MUST MUST lift heavy. You need to stress the muscles in order for them to change and grow. Just going through the motions with little weight will not produce results. This does NOT put enough stress on the muscle therefore it has no reason to adapt and change its condition. Unless you give those muscles some size, you won’t be able to see them under your skin/adipose tissue. You WILL NOT get bulky. Women who have larger muscles work at it for years and years, and some, using (UN-natural) supplementation to get there.

Not only will putting muscle mass on you give you the physique you want, you will rev up your metabolism and burn more fat! It is proven that you can get a cardiovascular and fat burning benefit from strength training both directly and indirectly.

* On a side note – you cannot do a ton of cardio and expect to gain muscle mass. At some point, your body will start tapping into those muscles as fuel during your long (and unnecessary) cardio session. It is counter productive, so don’t try to do both at one time. Choose 1 goal; building muscle or losing body fat and stick to it.  Unless you are training for a marathon, save yourself some time and do things high-intensity.

NO GO LIFT SOMETHING HEAVY AND LIKE IT! OK.. Off my soapbox and moving on…

4. You CANNOT out-cardio a bad diet!

- Have you ever had a nasty meal and said or thought, “Its OK I’ll do EXTRA cardio tomorrow…?” We are all guilty of this. It all seems good in theory, but unfortunately, it doesn’t work this way. It takes 6-8 hours for food to pass through the stomach, and only 2 hours to start digesting and spreading in your system.

The saying, “you are what you eat” applies here. If you eat nasty processed foods, that’s what you are going to look like. Eating clean, natural foods, will allow you to have energy, clear skin, healthy digestive system, as well as all of our body’s other functioning systems.

After all, your physique is 20% working out at 80% diet. Moral of the story, if it didn’t come out of the ground or directly from an animal, don’t eat it! OR, if there are ingredients you can’t pronounce, don’t eat it!

5. Finally, Stick with the program!

- Several people go to the gym and do not have a set program to follow. Randomly doing workouts that you are pulling out of magazines will not get you the desired results. This goes along with the muscle stress and adaptation as mentioned above. You need a set workout and you need to follow it for at least 4 weeks. It is important to switch things up to keep forcing the body to adapt. I like to change things up about every 4-6 weeks. Variety will also help so that you aren’t bored and things won’t get monotonous.

Set goals for yourself and don’t let anyone or anything get in your way. People will be encouraging, discouraging, jealous, call you crazy, try to sabotage you, etc… Don’t get frustrated if you aren’t seeing instant results. It will all pay off in the end with some consistency.

Most importantly, set realistic goals for you and your body. You can only be the best YOU and will not look exactly like someone that you may see in the magazine. We all have different genetic make-ups that we are stuck with. Make the best of it!

Stay positive and surround yourself with like-minded people. If you need an accountability buddy or a coach/trainer to get one! Have them set up a plan for you and help you through your journey! Your health is the best investment you can make. Things won’t always be easy and it will take baby steps, but don’t get discouraged, it will only make you stronger! The hardest part is getting started!

REMEMBER: “The only person you have to be better than, is the person you were yesterday.”

Have a great weekend everyone!

- Ali

If you are ready to get started, contact us today!

www.amptfit.com/programs