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

• 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, 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

Vitamin D – a fat soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement.

As most of you know, I work as an RN in a medically supervised weight loss clinic. One of the trends we often see in people who are overweight is that their Vitamin D level is low.

What does this mean? Why do we need Vitamin D?

Vitamin D enhances calcium absorption and promotes good bone health. Inadequate Vitamin D levels have been associated with muscle weakness (fatigue) and pain in both adults and children. In obesity, excess body fat holds onto Vitamin D, making it unavailable for the body. Absorption decreases as body fat increases. The absence of Vitamin D creates an interference with the functioning of the hormone, LEPTIN, which signals to the brain that you are full and you should stop eating.

How do I get my Vitamin D Level Checked?

Have your primary care physician order a serum Vitamin D Level. This is the BEST indicator of Vitamin D status. A value less than 30ng/ml suggest a deficiency and levels above 200ng/ml are considered toxic.

Over The Counter (OTC) Supplements

If your levels are low, your physician might prescribe you Vitamin D or you can get it over the counter at your local pharmacy. If you are deficient and are put on a supplement, you will need to have your levels rechecked in 1-2 months.

Another great, natural way to get your Vitamin D is to soak up some sun! 15 minutes a day is all it takes! 

Ali McClafferty, RN BSN

My bi-weekly organic produce delivery!

Clients ask trainers ALL the time what we do to stay fit and healthy. Some people assume that it comes naturally to us, but I assure you it does not. We face pizza, birthday treats and well-meaning holiday gifts of baked goods on a regular basis too. But luckily for you, we’ve figured out how to fit it into our lives and we can teach you!

 For the majority of my clients the most challenging part of weight loss or changing their physique is changing the way they eat or fitting workouts into their busy lives. But without healthy eating and regular exercise those changes are not attainable. I also experience those struggles as a working mother and military spouse. All of that is even more compounded during the holidays. So how do I balance my health with my life?  I repeat this phrase EVERY day, “If you fail to plan, plan to fail”. Let’s face it, you rarely go to the gym or eat clean on a whim. So it has to be something you are always conscious of and prepare for. To start though, you have to make a commitment to yourself and your future and decide to live healthily and ask yourself a few questions:

First; what is your goal? Hopefully it is a lifelong change to your health. But no matter what it is, you need to clearly define it so that you can lay out the steps to get there.

Second; when do you want to reach your goal? Of course you want to make a permanent change and maintain a fitness level once you reach it, but setting a deadline provides you with motivation to stay on track. After all, you can’t procrastinate your health.

Third; what changes are you WILLING to make to reach that goal? Unfortunately there is no short track to health and fitness. There is no miracle pill that you can take and diets always have an end, meaning you’ll go back to your old habits once it ends. So you have to take a sincere look at your goals and the work it takes to reach them and decide if you’re willing to make those changes. Because it truly is a tradeoff, you’ll have to give up something or alter a habit to get to that goal. If you keep doing what you’re doing, you’ll keep getting what you’re getting.

 So here is how I do it:

1. I look at my schedule every week and SCHEDULE my workouts. This is not a flexible appointment! I have learned that if I give that time away, I’m not getting it back somewhere else. AND I’m not nearly as productive or happy if I don’t exercise. So if you have holiday parties and activities or travel to relatives you may need to adjust your schedule, your type of workout or location of your workout. Exercise is always portable (there is always a road to walk or run and push-ups and lunges don’t require equipment) and most towns have gyms that you can be a guest at.
2.  I shop, chop and cook on Sundays and if needed, Wednesdays. I prepare chicken, fish, ground turkey, vegetables, fruits, sweet potatoes and brown rice en mass and put them in serving size containers so that I never have an excuse to eat unhealthy. I can ALWAYS pack a cooler for the day no matter how rushed I am if the food is ready to go. I also pack food for trips so I don’t get stuck with fast food or gas station snacks. Here is what I typically pack in my cooler: 4 servings of lean protein (chicken, fish, turkey, egg whites, protein powder), 3 servings of complex carbohydrates (GF oats, quinoa, brown rice, sweet potatoes,), 4 servings of vegetables, 3 servings of fruit, 2-3 servings of healthy fats (natural peanut butter, flax seeds, avocado, raw almonds)
3. I SCHEDULE a cheat meal or two depending on what is going on in my life. If I have a holiday party, a tailgate or date night with my husband I can assume there won’t be a lot of healthy choices so I’ll choose those as my cheat meals. It is easier to eat clean the rest of the week knowing that I get a cheat and I don’t feel guilty afterward.
4. I plan for emergency situations. I always have raw almonds, a tuna packet or a protein bar in my car or a shaker with protein powder in my bag or food stashed at work. Things come up every day; errands take longer than we thought and meetings come up last minute. Those are the dangerous times when we grab something quick and easy and typically unhealthy. So if you arm yourself ahead of time you won’t be fazed by them.

No matter where you are in your fitness process, be patient with yourself. These changes don’t happen overnight. Try to change 1 habit each week, get 1% better each day and you WILL reach your goals. Start by working with a personal trainer to help you develop a plan and map out the path to your goals and find a way to work fitness into your life. Share your struggles with us and we’ll help you find a solution!

YOU GET OUT WHAT YOU PUT IN!

Allison

This is a great article that I received from Prograde Nutrition this morning and thought I would share. A lot of people aren’t aware that they are consuming foods that cause inflammation which is leading to other health problems. Health problems that we may thing is minor now; headaches, reflux, bowel troubles, etc… Read up on what you can do to prevent this inflammation and become a healthier you!

Ali

________________________________________________________________________________

Chronic inflammation may lead to heart disease, diabetes
metabolic syndrome and obesity

But there is ONE ingredient especially bad for you: that is trans-fats.

And these trans-fats are found in more foods than you would think!

Trans-fats

Trans-fats are made through a chemical process called hydrogenation.

Manufacturers add hydrogen to unsaturated fats to break down their double bonds.

The goal is to produce partial or full saturated fats.

However, since this is not a natural process, but a chemical one, the fats are not completely hydrogenated.

This may produce a trans-unsaturated fat, which is not a completely saturated fat.

Trans-fats may be associated with increased inflammation in your body.

Inflammation may increase your risk for chronic diseases by
increasing inflammation in your body

Trans-fats may increase LDLs and decrease HDL cholesterol, posing a risk to your HEART and CARDIOVASCULAR SYTEM.

Here are the top five trans-fatty foods to avoid:

Food #1: Meat Sticks

Have you ever “Snapped into a Slim Jim”?

If you have, you may be wary of meat sticks in the future.

You may be ingesting anywhere from 1 to 2 grams of trans-fats per serving.

You may also be increasing your SODIUM intake, possibly leading to increased BLOOD pressure.

And increased blood pressure may increase your RISK FACTORS.

Food #2: Margarine

Which is better: butter or margarine?

Butter should be the obvious choice.

Margarine contains hydrogenated oils which may increase your trans-fats and saturated fats.

This may increase your risk factors for heart disease.

Food #3 Frozen Dinners

Sodium is not the only thing you need to worry about with frozen dinners.

Now you need to worry about trans-fats.

Trans-fats may be used as an additive to foods to improve the consistency of the product.

It may also keep your food more stable.

But what it might really do: is add to your trans-fat intake.

Food #4: Packaged Pudding

This dessert favorite in the lunchroom at school, may potentially be putting your children (and YOU) at risk.

Packaged pudding may include ingredients such as non-fat milk or low-fat milk.

But the secret ingredient may be the partially hydrogenated oils found in these snack treats.

And this poses a risk not only for you, but also your family.

Food #5: Nondairy Creamers

You make your eggs.

You make your coffee and your oatmeal.

But what you put in your COFFEE may be misleading.

Non-dairy creamers may include trans-fats.

And most of them claim to be trans-fat free.

But take a closer look at the label, and you might be SHOCKED.

Halfway down the list, you may see an ingredient that may increase your intake of trans-fats.

Most, if not all, contain partially hydrogenated oils.

And that means: you are taking in trans-fats, and you may not even know it!

Other foods that contain trans-fats which you should limit in your diet

• French fries

• Fried food of any kind

• Canned frosting

• Pie and pie crusts

Lower Your Heart Disease Risk

Trans-fats may increase your risk for developing heart disease.

Trans-fats may raise your LDL cholesterol and decrease your HDL cholesterol, and might even lead to inflammation.

The good news is: Most food manufacturers have reduced trans-fats found in their products.

However, some products still may include ingredients which may increase your intake of trans-fats.

Limiting your intake of these foods, and replacing them with fruits and vegetables, may significantly reduce your risk for developing heart disease.

Including lean proteins and essential fatty acids may also reduce your risk factors.

Ingredients

• 2 tablespoons olive oil
• 1 small onion, diced
• 2 tablespoons minced garlic
• 2 jalapenos, finely diced
• 6 cups low-sodium chicken broth
• 1 (14.5-ounce) can fire roasted diced tomatoes
• 3 chicken breasts, boneless and skinless
• 2 limes, juiced, plus wedges for garnish
• Salt and freshly ground black pepper
• 1 cup roughly chopped fresh cilantro leaves
• 1 (8-inch) flour tortilla, grilled, cut into thin strips (optional)
• 1 avocado, pitted, sliced
• 1 cup shredded Monterrey cheese (optional)

Directions