amp-fitness

10 THINGS NOT TO DO DURING A WORKOUT

Wed, 19 Jan 2022 16:30:31 GMT

While beginning an exercise routine can be exciting and rewarding, it also involves work on your part.

To help make the path to a newer, healthier you a little smoother, here are 10 things, courtesy of sportsmedicine.com, that you should not do on your way to a better life.

Don’t Skip It: Many people get hung up on the “all or nothing” approach to exercise, but even if you don’t have the amount of time you want or think you need for a complete workout, doing something quick can give you long-term benefits. Even 10 or 15 minutes of exercise can provide a needed pick me up, help reduce metal fog or stress, help build strength, get the blood circulating and give you a cardiovascular boost.

Don’t Get in a Rut: Mixing up the type of exercise you do with cross training, and changing the intensity of your workouts throughout the week and months can help you maintain a well-rounded fitness routine and keep your body in balance. If you do the same thing day after day, odds are higher that you will overuse some muscles or movement patterns and neglect others. This will not only set you up for chronic overuse injuries but it can also lead to mental fatigue and boredom. Exercising the whole body in a variety of ways can help you achieve both physical and mental balance.

Don’t Get Sloppy: Poor technique or poor body mechanics are more likely to result in injury. If you aren’t certain how to safely do certain exercises, it may be worthwhile to work with a certified personal trainer. Exercise equipment is adjustable and it’s important that you set it up to fit you before you use it. Using poorly adjusted equipment is a set-up for injury.

Don’t Rush Results: Exercising too hard and too often, and doing too much too soon not only ups your likelihood of pain, but it also leads to fleeting fitness results. Consistency and gradual progression are important principles to follow in order to avoid injury as you make lasting fitness improvements.

Don’t Skip Your Warm Up: Taking even just five minutes to gradually warm up by increasing your body temperature and heart rate has been shown to decrease your risk of injury.

Don’t Underestimate Your Sleep Needs: Sleep is one of the most underrated training tools in your toolkit. In a sleep-deprived culture, many of us don’t receive the sleep we need to function optimally, but lack of sleep is even more detrimental to training, performance and health.

Don’t Be a Weekend Warrior: Exercising only on weekends may be better than nothing, but it’s not the ideal strategy for building fitness or maintaining a healthy lifestyle. Saving all your exercise for the weekend can also make you more prone to injuries.

Don’t Overdo the Energy Foods: If you exercise less than 90 minutes, and you eat regular meals, you probably don’t need to replenish your calories during your workout. If you feel hungry before or during a workout eat something, but be mindful of how much you consume and if you really need the extra high-calorie bars and drinks. The casual exerciser can easily overcompensate for an average exercise session by thinking they need to eat more, or eat special “energy” foods. In most cases, this isn’t necessary and can lead to more calories than you really need.

Don’t Worry About Perfection: Worrying too much about your training times, results, body shape and workout routines can set you up for an unhealthy exercise obsession. When you neglect other aspects of your life and exercise becomes your entire focus, you may be heading toward an unhealthy relationship to exercise.

Don’t Be Rude: If you exercise in a gym or around others, there is some basic gym etiquette that you should heed. Some of the tips are basic common sense, but you’d be surprised by how many people in the gym fail to share or simple wipe down sweaty equipment. Always be considerate of other exercisers.

5 EQUIPMENT-FREE FINISHERS FOR WHEN YOU ARE SHORT ON SPACE

Wed, 19 Jan 2022 15:35:41 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.

Why not try a finisher?

Finishers are short (10 minutes, and often shorter than that) exercise routines that you perform after your workout is already over. As a high-intensity, short-duration routine coming after you’ve already completed a full workout program, finishers are a great way to push yourself to your absolute limit.

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called afterburn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

The best way to use these finishers is to choose one routine and add it to the end of your workout. Don’t add more than one to a given workout because you increase the risk of breaking down, getting injured and not enjoying your workouts.

Today we’ll look at several finishers you can perform without any equipment and in a small space. These are perfect to do when you are traveling and don’t have time to hit the hotel gym, or if you had a workout that included a lot of heavy lifting.

Multi-Planar Leg Matrix

Perform 12 of each of the following:

Stagger Squats
Lateral Lunges
Skater Jumps
Stagger Stance Skier Swing + Jump

Don’t be fooled by the simplicity of this workout! The combination of squats, lunges and jumps will rev up your metabolic engine all while training your legs to move in different planes of motion. You might discover muscles you didn’t think you had!

Repeat for up to 3 sets.

20s/20s/20s

Do 20 of each of the following:

Bear Crawl – forward 4 steps, backward 4 steps
Crab Walk – forward 4 steps, backward 4 steps
Inchworm to a Push Up

Repeat for up to 5 sets. These exercises will challenge you in basic functional ways that we hardly ever do in a typical Western life. Build your mobility and functional movement patterns while urging your muscles to burn more fat.

Escalating Superset

Perform these in sets of 20 seconds on, 10 seconds off:

Split Jumps (right)
Split Jumps (left)
Forward Lunge to Reverse Lunge (right),
Forward Lunge to Reverse Lunge (left)
Plank, Plank Jacks
Two-Point Plank (right),
Two-Point Plank (left)

Perform split jumps on your right leg, then rest, then perform a plank, then rest. Next, move on to split jumps on your left leg, then rest, then do plank jacks, and again rest.

Continue with 20s on and 10s off for the remainder of the exercises.

Train Like a Champ

These should be performed for 60 seconds, followed by 30 seconds of rest:

Fake Jump Rope (or real if you have one)
Side to Side Low Box Runners
Run in Place
Shadow Box

Train like Rocky to beat your fitness into submission.

30 Seconds On, 15 Seconds Off

Wall Sit
Bear Crawl
BW Skier Swing
Towel Hip Turn Isometric Hold
Eccentric Push Up (5 seconds down)

You’ll only have to go through this once to feel the total-body burn, but feel free to run through this more often if desired!

Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.

SEVERAL FACTORS DETERMINE HOW QUICKLY YOU LOSE FITNESS WHEN YOU STOP EXERCISING

Wed, 19 Jan 2022 15:02:22 GMT

Use it or lose it is a popular saying when it comes to fitness. While it is true that you will lose fitness when you stop exercising, just how quickly you lose it depends on several factors, including how fit you are, how long you have been exercising and how long you stop.

Losing fitness when you stop working out, which is known as detraining or deconditioning, is one of the key principles of conditioning, according to sportsmedicine.com . The principle of use/disuse simply means that when we stop exercising, we generally begin to decondition, with a subsequent lose of both strength and aerobic fitness.

No matter how dedicated you are, there are times where you have to stop exercising for any number of reasons. Illness, injury, holidays, work, travel and social commitments often interfere with training routines. When this happens, you will often see a decline in your level of conditioning.

Detraining in Fit Athletes: Deconditioning in fit athletes doesn’t appear to happen as quickly or drastically as in beginning exercisers. One study looked at well-conditioned athletes who had been training regularly for a year. They then stopped exercise entirely. After three months, researchers found that the athletes lost about half of their aerobic conditioning.

Detraining in Beginning Athletes: The outcome is much different for new exercisers. Another study followed new exercisers as they began a training program and then stopped exercise. Researchers had sedentary individuals start a bicycle fitness program for two months. During those eight weeks, the exercisers made dramatic cardiovascular improvements and boosted their aerobic capacity substantially.

At eight weeks, they quit exercising for the next two months. They were tested again and were found to have lost all of their aerobic gains and returned to their original fitness levels.

Detraining and Exercise Frequency and Intensity: Other research is looking at the effects of decreasing training level, rather than completely stopping all exercise. The results are more encouraging for athletes who need to reduce training due to time constraints, illness or injury. One study followed sedentary men through three months of strength training, three times a week. They then cut back to one session per week. They found that these men maintained nearly all the strength gains they developed in the first three months.

There are many individual differences in detraining rates so it’s impossible to apply all of these study results to all athletes. But it appears that if you maintain some higher intensity exercise on a weekly basis, you can maintain your fitness levels fairly well.

Studies have shown that you can maintain your fitness level even if you need to change or cut back on you exercise for several months. In order to do so, you need to exercise at about 70 percent of your VO2 max at least once per week.

If you stop exercise completely for several months it’s difficult to predict exactly how long it will take you to return to your former fitness level. After a three-month break it’s unlikely that any athlete will return to peak condition in a week. In some athletes it may even take as long as three months to regain all their conditioning. The time it takes to regain fitness appears to depend on your original level of fitness and how long you’ve stopped exercise.

UNDERSTANDING DELAYED ONSET MUSCLE SORENESS

Wed, 19 Jan 2022 14:41:23 GMT

Any type of activity that places unaccustomed loads on muscle may lead to what is known as delayed onset muscle soreness. This type of soreness is different from acute soreness, which is pain that develops during the actual activity. Delayed soreness typically begins to develop 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed.

While origins of the soreness and accompanying symptoms are complex, it is well-established that many types of physical activity can cause delayed soreness, according to the American College of Sports Medicine. Most believe soreness develops as a result of microscopic damage to muscle fibers involved in the exercise. This type of damage likely results from novel stresses that were experienced during the exercise.

Related: 10 Things Not To Do During A Workout

One common misconception about delayed onset muscle soreness is that it is due to lactic acid accumulation, but lactic acid is not a component of this process. The soreness appears to be a side effect of the repair process that develops in response to microscopic muscle damage.

Examples of activities that are known to cause delayed onset muscle soreness include:

Strength training exercise
Walking down hills
Jogging
Step aerobics
Jumping

Activities which cause delayed onset muscle soreness all ones that cause your muscles to lengthen while force is applied, or what is known as eccentric muscle action. Examples of eccentric muscle actions include the lowering phase of a bicep curl exercise or the lengthening of the thigh muscles while the limb brakes against your body’s momentum as it walks or jogs down a hill. Jogging or running on a flat surface can also elicit delayed onset muscle soreness symptoms for those who are unaccustomed to this type of activity.

The severity of soreness depends on the types of forces placed on a particular muscle. Running down a hill will place greater force on the muscle than walking down the same hill, so any soreness that develops will likely be greater after running down a hill. A high number of repetitions will cause more damage and soreness than a low number of repetitions. As a result, it is recommended that you work your way gradually into a new exercise program.

All people are susceptible to delayed onset muscle soreness, even those who have been exercising for years. However, the severity of soreness normally becomes less as your body becomes adapted to the work it regularly performs. Even just a single bout of soreness-producing exercise actually develops a partial protective effect that reduces the chance of developing soreness in that same activity for weeks or months into the future.

Does Delayed Onset Muscle Soreness Only Cause Soreness?

There are numerous characteristics of delayed onset muscle soreness beyond local muscle pain. According to the American College of Sports Medicine, some of the most common symptoms include:

Swelling of the affected limbs;
Stiffness of the joint accompanied by temporary reduction in a joint’s range of motion;
Tenderness to the touch;
Temporary reduction in strength of the affected muscles (lasting days);
In rare and severe cases, muscle breakdown to the extent that the kidneys may be placed at risk; and
Elevated creatine kinase (CK) enzyme in the blood, signaling muscle tissue damage.

Seeking Medical Treatment

Delayed onset muscle soreness symptoms do not typically necessitate the need for medical intervention. But if the pain level becomes debilitating, if your limbs experience heavy swelling or if your urine becomes dark, then medical consultation is advisable.

Prevention

One of the best ways to reduce the severity of delayed onset muscle soreness is to progress slowly in a new program. Allowing the muscle time to adapt to new stress should help to minimize the severity of symptoms, but it is unlikely that soreness can be avoided altogether. It is also important to allow the muscle time to recover from work that produces soreness, and participating in the same exercises on subsequent days should to be done judiciously.

Related: 8 Dangerous Exercise Habits To Avoid

Proper warmup is also important in preparing the muscle for the types of forces that may cause damage, but there is little evidence that warm-up will be effective in preventing delayed onset muscle soreness symptoms. Stretching is sometimes done before exercise, but it is better to stretch after the body is warmed up and after exercise. Stretching has not been shown to reduce or prevent symptoms of delayed onset muscle soreness, but delayed onset muscle soreness should last only a few days (usually 3-5 days) and the involved muscles will be better prepared for future bouts of the same type of exercise.

Discontinuing Exercise

Often, symptoms will diminish during activity, but they will return after recovery. Performing exercise while experiencing severe symptoms may make matters worse. On the other hand, light activity should not impair your recovery. However, there is also not much evidence that this will hasten your recovery. If you find that your symptoms make it difficult or too painful to perform the activity, then it is advisable to refrain from the activity for a few days and return to the activity as symptoms subside.

Easing Symptoms

There is little evidence that treatment strategies will hasten your recovery and ability to return to normal function. If the primary goal is to reduce the symptoms, then treatments such as ice pack application, massage, tender-point acupressure, and oral pain relief agents may be useful in easing pain. It is important to be aware that pain reduction does not represent recovery. Rather, these treatments may only be effective in reducing symptoms of pain, but underlying muscle damage and reduced function may persist.

No Pain, No Gain?

It is unlikely that you will avoid soreness altogether when beginning a new exercise program. However, pain does not need to be present to achieve gains in fitness status, and pain may indicate a need to reduce or refrain from an activity. While eccentric loading of muscle to achieve gains in muscle size appears to be important, gains in strength will occur without overemphasizing the eccentric component of a weightlifting exercise.

Pain that occurs during exercise (i.e., acute) signals a problem with the exercise (too intense, bad form, etc.) and should be halted before muscle or joint damage occurs

GOOD PAIN VS. BAD PAIN: HOW TO TELL THE DIFFERENCE

Wed, 19 Jan 2022 00:00:10 GMT

Ever finish off a great workout only to find yourself unable to move the next day?

Maybe your quads are burning from those mountain climbers, or your back is tight from that superset of lat pulldowns, or it’s another part of your body that you didn’t even realize you had been working on.

Don’t worry – you are not alone.

But how do you know if what you are feeling is part of the positive sign of all your hard work or if it is something more serious?

Both weight training and cardiovascular exercises put stress on our bodies, but in a positive way by increasing our strength and endurance. If you push yourself hard you are doing your body a favor, but it can come with some residual pain.

So how can you tell the difference between “normal” levels of pain and ones that you need to be concerned about?

According to the Cleveland Clinic, in addition to delayed onset muscle soreness, don’t worry if you feel a burning muscle pain during your actual workout. That pain is caused by a buildup of lactic acid in your muscles and will generally go away once you complete the particular exercise.

That burning sensation is also the body’s way of signaling that it is time to stop overworking a particular muscle and allowing the body to clear the lactate and other metabolites.

So while you should anticipate some pain as a result of exercising, you do need to pay attention to your body if it hurts. If the pain is severe or persistent, it could be a sign that you have sustained an injury.

If you experience any of the following pains don’t ignore them:

Decreases your range of motion — Sharp pain that prevents you from moving a body part, decreases your range of motion, or prevents you from moving altogether.
Is in an area of a previous injury or surgery
Is associated with deformity or massive swelling
Does not go away despite care — If you do not experience relief after several days of rest, ice or over the counter anti-inflammatory medication.
Is constant — If pain never stops or worsens in severity.
Involves pressure and bruising
Is intense — If pain is so intense that it causes nausea and/or vomiting.
Is associated with fevers and chills

If you experience any of these pains, seek treatment from a medical professional. The sooner you resolve an issue with pain, the sooner you can get back to exercising.

5 EXERCISES TO DEVELOP A STRONG BACK

Tue, 18 Jan 2022 23:57:17 GMT

When many people think of having a strong core they focus on the abs, working hard to try and develop what is commonly referred to as a six pack.

When it comes to strengthening your core, don’t overlook your back. Too often, we focus entirely on the front of our bodies, forgetting that developing strong midsection strength and postural support also involves the upper and lower back.

Just because you can’t see your back in the mirror doesn’t mean you shouldn’t give it some love at the gym. Not only will a strong back help your posture, it will give your physique a wide and powerful look, along with the illusion of having a smaller waist.

Related: Planks do more than just rock your core

Unlike the chest, the back is made up of more than just one major muscle group as it houses a complex system of muscles – from your lats to your rotator cuffs to your upper, middle, and lower traps, with each area performing a variety of functions.

Here are five exercises to add to your workout routine that will help you build a strong back.

Seated one-arm cable row: To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.

With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.

Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Perform three sets of 12 to 15 repetitions per set. ( muscleandfitness.com )

Superman: Lying down in a prone position with your arms crossed and your head resting on your hands, start by gently lifting your shoulder off the floor, extending your spine. You can keep your head relaxed on the back side of your hands for support to maintain a neutral neck. Slowly release back toward the floor.

Keep your shoulders relaxed and pulled down away from your ears throughout the range of motion. For an added challenge, simultaneously squeeze your gluteals to gently lift your legs off the floor. Keep your legs long and your feet relaxed. (Do not bend your knees or pull your heels toward your glutes.) ( My Fitness Pal )

Lat pulldowns: The lat pulldown is great for increasing muscle. Sit down at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Without moving your torso, pull your shoulders back and down, and bring the bar down to your chest. Pause, then slowly return to the starting position.

You will get the most out of the move by performing the exercise at a slow, controlled tempo. You should be able to feel your lats working each rep. Do 8 to 12 reps like this, making sure your upper body remains in nearly the same position from start to finish. ( Men’s Health )

Opposite arm & leg lift: Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back.

Hold for 5 seconds, then release and repeat using the left arm and right leg; that’s one rep. Do 10 to 15 reps. ( health.com )

Bent-over underhand barbell row: Compared to other variations of the row—like the single-arm dumbbell row—the barbell version allows you to use more weight. Rowing with heavier loads elicits more muscle growth in your middle and lower traps, rhomboid major, rhomboid minor, upper traps, rear deltoids, and rotator cuff muscles.

Use an underhand grip to target your rhomboids, the small muscles that start at your spine and attach to your shoulder blades. They assist your traps with pulling your shoulder blades together. These muscles tend to be weak due to the long amount of time we spend sitting at desks, in cars, or on couches every day.

Grab a barbell with an underhand grip that’s just beyond shoulder width, and hold it at arm’s length. Lower your torso until it’s almost parallel to the floor, and bend at your hips and knees. Let the bar hang at arm’s length. Pull the bar to your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position. ( Men’s Health )

(Photo courtesy of Men’s Fitness)

6 TIPS TO AVOID OVEREATING THAT HALLOWEEN CANDY

Tue, 18 Jan 2022 23:42:32 GMT

Larry Tedor is the owner and operator of AMP Fitness, a personal training fitness center located in Beachwood. A certified personal trainer and certified nutrition consultant, Larry specializes in training individuals for weight loss and building lean muscle.

Larry’s passion for fitness stems from his time as an elite runner in high school and he has been involved with personal training for more than five years. He loves to work with all age ranges, especially clients who have special needs, including back, knee and shoulder injuries. His attention to detail is apparent during training sessions, as he focuses on using the proper biomechanics to ensure the best results.

Larry’s philosophy of, “if you want something in life, don’t wish for it, work for it! Life is too short to wait,” is apparent in the work he does as a fitness professional, personal trainer, lifestyle fitness coach and nutrition consultant.

Larry earned his personal training certification through the National Personal Training Institute.

Every trainer at AMP Fitness works to provide clients with the knowledge, motivation, dedication and desire needed you to transform their bodies, while leading them toward a more productive and healthy lifestyle.

To learn more, visit ampfitness.com.

THE EFFECT OF METABOLISM ON WEIGHT LOSS

Tue, 18 Jan 2022 23:40:16 GMT

The Effect of Metabolism on Weight Loss

If you are having a hard time shedding those extra pounds, you may need to understand what metabolism is and how it exactly works to regulate your body weight.

Metabolism refers to all the chemical reactions in the body that helps it work optimally. You can increase or decrease your metabolism on the basis of gender (males have a high metabolic rate due to more muscle mass), dietary habits (depends on the diet you eat), the rate at which you burn calories throughout the day, and the health conditions (like obesity, diabetes etc.) Read on to find some facts on how various things affect your metabolism and weight loss.

Resting Metabolic Rate, or RMR

RMR refers to metabolism occurring in the resting state, i.e., the number of calories you are burning while just sitting around. And it is RMR, rather dynamic metabolic rate (DMR), that defines the weight gain or weight loss. If your RMR is high, you are going to lose weight and vice versa. There are multiple online calculators and apps that can calculate your RMR, or for an accurate figure, schedule your appointment here or consult your doctor or dietician for a calorimeter test. ( source )

How Much and When You Eat Have An Impact

Skipping early day meals and stuffing at dinner will sabotage your metabolism. As you will most likely be immobile or go the sleep after heavy stuffing, your metabolic response will be slower and result in metabolic dysfunction. According to the famous saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper”. ( source )

Simple Carbs Are Metabolism Busters

Like doughnuts and sodas (complex carbs), eating simple carbs like crackers and bread can also slow weight loss. It is due to the fact that your body secretes more insulin when you eat carbs. High insulin levels encourage the body to slow it’s metabolism and store fat. ( source )

Eating More Protein May Boost Your Metabolism

High protein intake can rev your metabolism and increase the number of calories you burn. Compared to those who consume a low-protein diet, people who eat protein-rich diets tend to have higher RMRs, which further translates to weight loss. For best results, choose lean proteins, like fish and chicken. It is also important that you eat small portions throughout the day rather a single large portion at one time. ( source )

More Muscle Equals Higher Metabolism

This is the reason why men have a higher metabolic rate than women. Muscles encourage the body to burn more calories, even at rest. To increase muscle mass, you should focus on doing muscle building exercises. ( source )

8 TIPS TO AVOID HOLIDAY OVEREATING

Tue, 18 Jan 2022 23:35:11 GMT

The holiday season can be a festive time, complete with office parties, dinners with friends, seasonal lattes while shopping and a seemingly never-ending array of tempting food designed to make you pack on the pounds in the weeks leading up to between New Year’s Day.

But along with the fun can come stress over getting the right present for everyone, making sure you create the “perfect” holiday for family and friends, and wearing yourself out from attending too many parties — which doesn’t help your eating habits.

“You’ve got the stress of the holidays, along with a lack of sleep, and, for many, a cauldron of bubbling emotions coming to the surface — and you’ve got all this food beckoning you at every turn,” says Warren Huberman, PhD, a clinical psychologist specializing in weight control at New York University Medical Center, according to an article at WebMD.com. “It can be a dangerous combination for those who have problems controlling what they eat.”

Here are eight tips to help you get through the next couple of weeks with no regrets.

If you are spending time with family, bring some fresh vegetables with you. Moms love to have our favorites waiting for us when we arrive home, which can mean piles of cookies, cakes and other sweets, but not a vegetable in sight. (And, no, sweet potatoes topped with marshmallows do not count.)

If you find yourself in that situation, there is nothing wrong with bringing your own healthy foods with you. It isn’t always easy, but by having a plan and following through with it, you can stay securely in the present and avoid sliding into old patterns and old ways of eating. ( prevention.com )

On a related note, start with the fruits and veggies. Many of us don’t eat enough vegetables anyway, so take this opportunity to eat the healthier options first. By the time you get to the cheesecake and chocolate dip, you may find that you have less room to overindulge in high-calorie foods. ( ghc.org )

Never arrive at a party hungry. New York psychologist Carol Goldberg, Ph.D., says planning ahead can help you maintain discipline in the face of temptation. “Don’t go to a party when you’re starving,” she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate. ( webmd.com )

Everywhere you turn, you see tempting food. Listen to your body before, during and after you eat. If a cookie looks good to you, ask yourself: Do I want it because I think it will curb my hunger or because I want to treat myself? If you really are hungry, then eat it and enjoy it. But be sure to pay attention to how you feel 10 to 15 minutes afterward. If you’re tired, spacey, or depressed, it wasn’t really a treat, was it? (prevention.com)

Be sure to pace yourself. Have you ever tried telling yourself you’ll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. “If you cram in as much as you can in half an hour, you chew faster,” she explains. “Chewing more slowly will fill you up with less food.” To munch at a leisurely pace, try putting your fork down between every bite. ( webmd.com )

Variety is the spice of life. Try small amounts of multiple foods rather than taking two or three servings of any one food. This helps keep your portions smaller and ensures that you will get to taste more dishes. ( ghc.org )

Limit your alcohol intake. There is nothing wrong with having a drink, but remember you are consuming empty calories. There are also health risks involved with excess drinking. If you do have more than one alcoholic drink, make a point to drink a full glass of water between drinks. It will slow you down, fill you up and help keep you from getting dehydrated. ( ghc.org )

The most important strategy of all. Stick to your exercise routine during the holidays or start one. And if you are feeling inspired, add five or 10 minutes to it.

MEET LARRY TEDOR – AMP FITNESS OWNER

Tue, 18 Jan 2022 23:31:45 GMT

Larry earned his personal training certification through the National Personal Training Institute.

To learn more, visit ampfitness.com.

BUTTERNUT SQUASH SOUP WITH CASHEW CREAM

Tue, 18 Jan 2022 23:20:43 GMT

Butternut Squash Soup

Serves 2-4

Ingredients:

2 cups butternut squash, cubed

1 apple, chopped

2 scallions

1/2 celery stalk

1/2 avocado

1 tsp cinnamon

1/4 tsp nutmeg

1 tsp sea salt

3-4 pitted medjool dates

1/4 lemon, juiced

1/2-1 tsp fresh rosemary (or try cilantro, dill or thyme)

2 cups hot water

Directions:

Place all ingredients in the blender & blend until smooth & creamy. Top with cashew cream & serve up!

Cashew cream

Ingredients:

1/4 cup cashews

1/2 cup water

1 Tsp nutritional yeast

pinch or 2 of sea salt

Directions:

Place all ingredients in the blender & blend until smooth!

Recipe courtesy of girlgoneraw.com.

MyZone SYSTEM MORE EFFECTIVE AT MONITORING INTENSITY OF A WORKOUT

Tue, 18 Jan 2022 23:09:35 GMT

A hallmark of our workout programs at AMP Fitness is our dedication to delivering effective, engaging and efficient fat-burning sessions in half the time of a traditional workout.

One of the keys to our workout programs is the use of the MyZone telemetry tracking system, a chest-strap monitoring system that transmits heart rate, calories and effort in real time to a live display, and then wirelessly uploads that data to a logbook that can be accessed online.

In addition, the system can monitor and track such values as weight, muscle mass, body water percentage, metabolic age, body fat percentage and more, making MyZone the only exercise tracking system in the world that is able to provide real-time feedback of exercise intensity.

While the use of telemetry tracking during exercise has become common in recent years, a chest-strap system, like the one incorporated through MyZone, delivers a more accurate reading than the wrist-band varieties that have grown increasingly popular, according to a report at cnet.com.

Reporter Sharon Profis tested the accuracy of five of the leading wrist-based mobile heart rate monitors with the help of a cardiologist at Kaiser Permanente medical center in San Francisco.

As the article points out, unlike chest-strap heart rate monitors — which closely emulate a real EKG machine by measuring electrical pulse — the wrist-based devices use light to track the user’s blood. By illuminating the body’s capillaries with an LED, a sensor adjacent to the light measures the frequency at which blood pumps past and, moments later, delivers a BPM (beats per minute) reading.

But to accomplish these readings, optical sensing requires the user to hold absolutely still — no talking, no moving, no muscle-tensing, no sweating — nothing is allowed. The devices do alert users if they are being too active to work correctly.

Additionally, by the time blood reaches the capillaries in the wrist, it has already slowed down to a rate that doesn’t necessarily reflect the user’s true heart rate, especially at BPMs above 100.

Putting it to the test

CNET tested five devices: the Garmin VivoFit, the Basis Carbon Steel, the Withings Pulse O2, the Samsung Gear Fit and the Samsung Galaxy S5. Each device was tested by the reporter twice: three measurements at rest and three immediately after running on a treadmill. The latter test required the reporter to stop running completely, as all devices (except for the chest strap) need the user to be completely still to get a reading.

The tests found that most of the trackers employing optical sensors were only accurate (or close to accurate) at the user’s normal resting heart rate of about 70-80 BPM. The Garmin VivoFit, a device that employs a chest strap, was expectedly dead-on at accelerated rates after exercise, however.

In addition, the devices that utilized optical sensors that read the wrist (instead of the fingertip) had the most trouble tracking heart rate. These include the Basis Carbon Steel and the Gear Fit. Both either had errors in multiple tests or were significantly inaccurate compared to the EKG post-exertion, supporting the idea that optical monitors are challenged by quick pulsations.

What does it mean?

As the tests revealed, if you own one of these wrist-based devices you can somewhat accurately track your heart rate, but only during times of rest.

A far better option is to combine the use of the MyZone system with one of our high-intensity interval training sessions to achieve the maximum results.

To learn more about the MyZone system and the benefits of our personal coaching sessions, give us a call at 216-831-3674.

FUNCTIONAL FITNESS EXERCISES AID IN EVERYDAY LIFE

Tue, 18 Jan 2022 23:08:20 GMT

Functional fitness exercises are designed to develop and train the body’s muscles to make it easier and safer to perform activities in our everyday lives – from carrying groceries, to playing sports and, yes, even raking the leaves in the yard.

According to an article from the Mayo Clinic, functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.

Functional exercises tend to be multijoint, multimuscle exercises. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.

At AMP Fitness, we use the types of exercise tools that are fundamental to functional fitness, from kettle bells, to fitness balls and weighted sleds, every day in our training programs.

To learn more about the benefits of functional fitness training with AMP Fitness, visit ampfitness.com.

RECORDING ARTIST, BEST-SELLER AND AMP CLIENT JIM BRICKMAN RELEASES SOOTHE

Tue, 18 Jan 2022 23:05:48 GMT

Jim Brickman is the very definition of yin and yang: half Zen and half chaotic. While he continuously tops the Billboard New Age chart with relaxing, beautiful music, Brickman, like many of us, is off the chart with stress in his day-to-day life. That is until he made it his mission to find calm amid the chaos. Soothe is Brickman’s story as he sorts through doable advice from well-known professionals and finds harmony to soothe his world.

Over the past 20 years, pianist and songwriter Brickman, a regular client at AMP Fitness, has found that his contemporary music helps fans across the globe find the calm in their day, from lulling the baby to sleep to unwinding after a long day at work. Today, Brickman released his highly anticipated project called Soothe. Comprised of 13 new, original songs and a book, Soothe follows Brickman’s journey as he finds ways to create calming moments in his life.

Each song from the album, Soothe – Music to quiet your mind & soothe your world, is grounded in Brickman’s beautifully arranged piano melodies and enhanced by the peaceful undertones of nature. The music of Soothe will move you in a direction of comfort and inner-reflection, as you begin to dissolve the chaos around you. Devoted fans will be at ease with the return of a familiar, peaceful feeling, while new fans will find themselves wondering, “Where have you been all my life?” For a preview of the new release, visit jimbrickman.com/sootheoverview.

In the book Soothe – How to Find Calm Amid Everyday Chaos, Brickman sets out on a journey to embrace a calmer, happier lifestyle with simplicity and humor. Seeking out expert advice – including his training at AMP Fitness – Jim shares practical, uncomplicated guidance that mirrors the healing power of his music. By making a conscious decision to limit stress and create soothing moments, Brickman learned easy, inexpensive, and often entertaining ways to calm down amid the chaos. With his well-known tongue-in-cheek wit, Brickman shares the life lessons he learned, while giving readers simple ways to alleviate stress and soothe to a place of tranquility in this chaotic world.

“I’m known for making music that helps couples fall in love, puts children to sleep and relaxes frayed nerves, so many people assume I must be a laid-back, chilled-out kind of guy,” says Brickman. “The real story is I’m a stress junkie. The writing of this book has been my ‘stress rehab’ by being guided through some amazing relaxation practices that fit my life. None of us transforms overnight, but I have really changed the way I deal with stress. I hope that each reader can find their own way to ‘Soothe.’ ”

Some examples of how Brickman invites readers to soothe their world:

The no-tech way to kick start the day
Best foods to eat to soothe your mood
The way to handle toxic relationships
A way to vacation at home by creating a sanctuary
How to wind down before you turn down
Gratitude and giving in a take-take world
How to organize your work and home spaces
The brand new hobby that you’ve never tried before
Yoga, exercise and meditation ideas for people who don’t like to do any

For more information about Jim Brickman and how to find calm amid the chaos, please visit JimBrickman.com/SootheOverview.

Jim is an American pianist and songwriter whose songs have touched the lives of millions with their message of peace, hope and love. With his Grammy nominations, gold records and SESAC Songwriter of the Year awards, Brickman has transformed the sound of contemporary solo piano music. His albums have sold more than seven million copies, and his enlightening concert appearances remain in high demand throughout the world. He resides in Cleveland, Ohio, New York City … and on his tour bus.

To order a copy of Jim’s book or album, visit his website.

CHICKEN RECIPE

Tue, 18 Jan 2022 22:59:41 GMT

Chicken Garden “Risotto”

(makes 4-6 servings)

Note: This recipe uses orzo pasta instead of rice which is commonly used in risotto recipes.

Ingredients

2 boneless, skinless chicken breast halves

2 tablespoons oil

1 large onion, finely chopped

1 tablespoon minced garlic

1-3/4 cups (12 ounces) uncooked orzo pasta (orzo is a tiny, rice-shaped pasta)

2 cups broccoli flowerets, cut into bite-size pieces [or 1 package (10 ounces) frozen broccoli, thawed]

2 cans (14-1/2 ounces each) reduced sodium chicken stock or broth

2 ears fresh corn, kernels cut from cobs [or 1 package (10 ounces) frozen corn, thawed]

1/4 teaspoon freshly ground black pepper

3/4 cup freshly grated Parmesan cheese

Directions

Rinse chicken. Pat dry. Cut into 1-inch pieces.

Heat oil in 12-inch skillet on medium-high heat. Add onion and garlic. Cook 2 minutes.

Add orzo, broccoli and broth. Reduce heat to medium. Cover skillet. Cook 6 minutes, stirring frequently.

Add chicken. Cook 6 minutes.

Mix in corn and pepper. Cook 5 minutes.

Remove pan from heat. Stir in cheese gently. Serve hot.

MYZONE AT AMP FITNESS

Tue, 18 Jan 2022 22:55:54 GMT

4 DEAD BUG VARIATIONS TO NEXT LEVEL CORE TRAINING

Tue, 18 Jan 2022 22:55:14 GMT

We all want rock hard abs, a flatter stomach or to just feel better about our stomach. Whether you are new to the gym or have been there for years, we have all thought to ourselves how great it would be to have a six-pack or flat stomach. But, just as the saying goes, “abs are made in the kitchen,” and having a six pack doesn’t automatically mean that you have a strong core.

The core consists of many parts and layers, initiating at the muscles that surround and protect the spine. Kyle Kiesel, citing Bergmark, hypothesized the presence of two muscle systems responsible for maintaining stability of the spine. The “global or superficial musc[ular] system” (outer core) consists of large torque producing muscles that act on the spine without directly attaching to it. These muscles provide general trunk stabilization without the capacity to control intersegmental motion. The “local or deep muscle system” (inner core) is made up of muscles that directly attach to the lumbar vertebra and are responsible for providing segmental stability and control.[1]

So, while doing crunches and different sit up variations may strengthen your front abdominal muscles (rectus abdominis), there are exercises that are more beneficial to the overall health of your core and its main functions. Here are four dead bug variations that you can try in your next workout to get your core burning:

Dead Bug

Lie on the floor, extend your arms straight in front of your chest with your legs up in a bent knee position and your feet parallel to the floor. At the same time bring your opposite hand and leg away from your body fully extended while keeping the other arm and leg in the same starting position. Bring the extended arm and leg back to the center and repeat the process on the other side.

Dead Bug Sit Up

Set up in the same position as a regular dead bug, but with a dumb bell or kettlebell in your extended arms. Keep feet in table top position and reach up to the sky with your arms, bringing shoulders off the floor. Focus on coming up and not forward when performing sit up.

Banded Dead Bug

Set up in standard dead bug position. Have a partner or beam hold one end of a band while the other is in your hands. Keep arms above chest while extending one leg at a time away from your body. Meet in the middle between each repetition while alternating legs each time.

Dead Bug Paloff Hold

Set up in dead bug position parallel to band or cable machine. Grab band or cable with both hands. The weight should feel as if you want to be pulled sideways. Keep arms above chest while extending one leg at a time. Meet in the middle between each repetition while alternating legs each time. Turn around and perform exercise on other side.

[1] https://www.functionalmovement.com/articles/406/core_composition_and_function_the_core_of_2014_part_1

CINNAMON GROUND TURKEY LETTUCE WRAPS WITH QUICK APPLE CHUTNEY

Tue, 18 Jan 2022 22:50:21 GMT

Dinners like this will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. Servings: 6

Here’s what you need:

12 large Romaine lettuce leaves

For the Cinnamon Ground Turkey Rice:

1 Tablespoon olive oil
2 carrots, shredded
1/2 yellow onion, minced
dash of sea salt
1/2 teaspoon ground cinnamon
1 lb ground, organic turkey
1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
1/3 cup golden raisins
1 cup chicken broth
dash of freshly ground pepper

For the Quick Apple Chutney:

1 Tablespoon coconut oil
1/2 yellow onion, minced
2 green apples, chopped
1/4 teaspoon ground cinnamon
1 Tablespoon coconut crystals
1/2 cup apple juice or apple cider
sprinkle of sea salt

For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.
For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.
Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy!

Nutritional Analysis: One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein

THE SECRET TO ENVIABLE ABS

Tue, 18 Jan 2022 22:47:21 GMT

Get the abs that turn heads this summer…

A toned, lean stomach is the ultimate sign of a fitness plan that’s working.

It’s also one of the hardest things to achieve.

Maybe you’ve given up on your abs after doing thousands of crunches only to see zero results. I honestly don’t blame you.

It’s time that you forget everything you’ve heard about how to sculpt your abs. The truth is that crunches simply won’t give you a six-pack. Ever.

Find out the secret.. Click here

PLATEAU?

Tue, 18 Jan 2022 22:45:41 GMT

Have you ever begun exercising with a particular weight goal or body type in mind? At first you start to see all these results. Your clothes may be fitting differently and your body becoming more defined. You are pleased with the results and love the way your body is changing. You may have even bought new clothes to show off you new look, and then “IT” happens!

Gradually you aren’t seeing the results that you first saw. Next thing you know you have become discouraged and want to quit, but DON’T!!! You just experienced a PLATEAU. A plateau is when the body adjusts to the stresses applied to it so that the required tasks become easier. On your way to a plateau you may begin to see improvements in your body because of the transition it is making.

The reason you stop seeing results is because your body has adjusted and is no longer challenged to do the same activities that once were hard. How do you get out of a plateau you ask? Well, the first thing you must do is challenge the body again. You need to add more stress, whether it is by increasing your cardio or whatever. You need to challenge the body, because it is this challenge that actually yields results.

Not sure on how to take it to the next step? Try these suggested tips:

FREQUENCY – Exercise at least 3x/week. Exercising (cardio) more than 5 times may not greatly improve your level of fitness if you are doing the same thing every day. Your results greatly depend on the amount of effort you put in. With resistance training you can alternate different body parts different days of the week.

HEART RATE – If your heart rate isn’t within its most optimal range then you need to either bring up the speed or resistance. For strength training, if the body isn’t being challenged or overloaded you will not see substantial results. This overloading is what gives you those arms of steel, and those beach-body abs.
INTENSITY – Try interval training. Work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your exercise sessions vary from day to day. Try to push it to the max effort. As you become more accustomed to exerting yourself in this manner, you may even want to try longer intensity intervals or cutting down on recovery time.

Don’t be afraid to try new things. Always challenge yourself, and remember to keep it fun. Hopefully these ideas will bring something fresh to your workout routines. AMP Fitness is always open to other people’s thoughts. Feel free to leave comments or add your own suggestions.

AMP FITNESS A TITLE SPONSOR FOR CHAGRIN FALLS TURKEY TROT

Tue, 18 Jan 2022 22:43:14 GMT

AMP Fitness is proud to be a title sponsor for the seventh annual Chagrin Falls Turkey Trot on Nov. 27 at Chagrin Falls High School.

The 3.1 mile walk/run, sponsored by the Chagrin Falls Booster Club, is a family oriented fitness opportunity for all ages, making it a perfect partnership for AMP Fitness, according to Larry Tedor, the company’s owner and a Northfield Center resident.

“We decided to be a sponsor this year because the Turkey Trot attracts a wide range of participants, from those who are trying to get healthy to those who are already active and fit,” Tedor said. “The boosters are excited to have us as we are going above and beyond what sponsors have done in the past for the event. This is a nice opportunity to support a good cause while also getting our name out to a group of people who are already health conscious.

“While serious runners are a different breed that normally are not interested in the type of resistance training we offer, once they try us they realize we can provide them something valuable. As a competitive runner myself, I can communicate well with runners at all levels and let them know that I am still able to compete today because our My Zone training focuses on whole-heart training.”

As a title sponsor, AMP Fitness will also be raffling off a variety of fitness-related items on the day of the event.

The Turkey Trot begins at 10 a.m., with event-day registration opening at 8:30 a.m. The registration fee is $30. Participants may register for the race at www.chagrinturkeytrot.com.

AMP Fitness provides services that impact individuals far beyond just daily personal training sessions. The company’s dedicated personal trainers are body and lifestyle transformation specialists, dedicated to delivering the most professional and effective service possible.

To learn more, visit ampfitness.com or call 216.236.3674. You may also follow AMP Fitness on Facebook at MyAMPFitness or on Twitter @MyAMPFitness.

NE OHIO OFFERS PLENTY OF OUTDOOR FUN DURING THE WINTER

Tue, 18 Jan 2022 22:42:23 GMT

Winter is officially here and residents of Northeast Ohio know what that means – long, cold dreary days that make us want to hibernate under the covers until the first signs of spring.

The good news is that there are plenty of fun outdoor things to do to keep us busy – and our bodies moving – through the worst of the winter blues. In the next couple of months, we’ll be posting links to outdoor activities offered in Cuyahoga, Summit and Lake counties and a few surrounding communities during January, February and March.

Skiing, snowshoeing, hiking, ice skating, tubing, tobogganing and sledding – there’s something for everyone, so get outside and enjoy the weather!

Cleveland’s MetroParks cover nearly 23,000 acres of parkland, streams, lakes and wildlife habitats spread across 18 distinct reservations. There are hundreds of activities to choose from during the months of January, February and March. To learn more, visit their Events and Programs calendar.

Summit Metro Parks includes 14 parks, multiple conservation areas and more than 125 miles of trails, including a 34-mile bike and hike trail and 22 miles of the Ohio & Erie Canal Towpath Trail. During the month of January, the park offers free winter fun, including snow art, a cardio hike, a soup hike and snowshoeing. While free, registration is required for some of the activities. Learn more by visiting their activities calendar.

The Akron Zoo offers Cabin Fever Reliever activities on Saturdays during the month of January with crafts, a scavenger hunt and hot chocolate. The event runs from 11:30 a.m. to 1:30 p.m. and is free with admission to the zoo. To learn more, visit the zoo’s website.

If you are looking to go “dashing through the snow in a one horse open sleigh” then head out Ma and Pa’s Gift Shack in Burton. Every weekend, and on some weekdays, Ma and Pa hitch up the sleighs and take guests out into the woods on an old-fashioned sleigh. When the trip has ended, visitors are welcomed back to Ma and Pa’s 1820s log cabin where they will find various rustic items, such as chainsaw carved bears and log furniture, as well as hot chocolate, maple coffee and cookies baked by Ma herself!

Reservations are required by calling 440-548-5521. For more information, visit Ma & Pa’s website.

If you are looking for something a little more adventurous, then you may want to take a ride down a 700-foot ice chute at speeds up to 50 miles per hour at the Cleveland Metroparks Chalet toboggan chute in Strongsville. The chute is open Thursdays through Sundays at the Mill Stream Run Reservation. To learn more, visit the park’s website .

There are numerous hills in Northeast Ohio that offer prime sledding opportunities for the entire family; or you can opt to go snow tubing at Alpine Valley in Chesterland. Open Fridays through Sundays, snow tubing sessions include the use of snow tubes and access to handle tows to get back to the top of the hill faster. For more information, visit Alpine Valley’s website.

In addition to tubing, Alpine Valley offers a ski area with 11 trails and 72 acres of skiable terrain, as well as a snowboarding park. Alpine Valley’s facilities include a ski school, lounge, clubhouse and ski shop.

The Boston Mills/Brandywine Ski Resort, located in Peninsula, features the steepest ski slope in Ohio, snowboarding and snow tubing, a large clubhouse with food service, and a large fireplace. The ski resort features a new 48,000-square-foot base lodge at the Brandywine Ski Area. For more information, visit their website.

If hitting the slopes does not appeal to you, consider cross-country skiing , which is available within the Cleveland MetroParks, Lake MetroParks, Summit Metro Parks and the Cuyahoga Valley National Park.

Cross-country ski rentals are available at the Pine Lodge Ski Center in Kirtland , the Big Met Golf Course in Rocky River , and the Kendall Lake Winter Sports Center in Peninsula.

The Cleveland/Akron area has three outdoor skating arenas: T he Rink at Wade Oval in Cleveland, Lock 3 in downtown Akron and the Ice Rink at Falls River Square in downtown Cuyahoga Falls.

Strap on some snowshoes and go explore at Lake MetroParks Chapin Forest and Penitentiary Glen , Cuyahoga Valley National Park or the Cleveland MetroParks. Don’t have a pair of snowshoes? No problem – all three parks rent snowshoes.

Finally, if you are just looking for a quiet walk on a winter’s day, there are numerous trails at the Cleveland MetroParks, Lake MetroParks , Cuyahoga Valley National Park and the Holden Arboretum. TrekOhio’s website offers a listing of winter hikes by region.

(Photo courtesy of imgkid.com)

KIM’S DIARY: KEEPING THINGS IN BALANCE

Tue, 18 Jan 2022 22:42:09 GMT

Hi everyone, Kim here again, and I have so many things going on right now that I feel like I’m on a very fast moving roller coaster!

I graduate from NPTI in a few weeks and the job search has begun, which has brought on the usual emotions associated with change. These last several weeks at school have been rough as we are studying a variety of topics, including biomechanics, bioenergetics, and the sliding filament theory.

While the balancing act between work, school, internship and life is proving to be the biggest challenge I have faced so far, it is also turning into the most rewarding life experience I could possibly ask for! I am very hopeful that my skill for coaching clients through stressful times so they can maintain their health and fitness goals should be a lot stronger now that I have gone through all of this myself.

So what’s been going on at AMP Fitness?

I recently had session number two with Cindy, and while I tried to make it more challenging (and was pretty successful in doing so), Cindy is one tough cookie. She took it all in stride and said she’d be back for more, meaning it is time for me to ramp it up!

Larry has handed over the “training reins” to me on a couple of clients. I was more than a little nervous that first day, but overall I did a pretty good job for my first time training people I don’t already know on a personal level. The opportunity to work with these clients has helped me believe I have made the right career choice as I loved every minute of it!

Being a part of AMP Fitness is continuing to build my confidence and the knowledge I am gaining is priceless, although a bit overwhelming at times (in a good way). I can’t wait to see what’s in store for me in the upcoming weeks at AMP Fitness, and it’s an experience I am truly thankful for and lucky to be a part of.

HEALTHY SKILLET CHICKEN ZITI AND BROCCOLI

Tue, 18 Jan 2022 22:40:57 GMT

Skillet Chicken Ziti and Broccoli

For a vegetarian version, omit the chicken, use vegetable instead of chicken broth, and stir in a drained and rinsed 15 oz. can of no-salt-added white beans when you add the broccoli.

Total time to prepare: 40 minutes

Ingredients:

2 Tbs. extra-virgin olive oil

1 lb. boneless, skinless chicken breast, cut into bite-sized pieces

6 cloves garlic, minced

¼ tsp. red pepper flakes (optional)

6 scallions, chopped

8 oz. whole wheat ziti or penne

3 ½ cups fat-free milk, divided

1½ cups low-sodium chicken broth

1 lb. broccoli, cut into small florets

½ cup oil-packed sun-dried tomatoes, drained and chopped

½ cup grated Parmesan cheese

Freshly ground black pepper, to taste

¾ tsp. salt

Directions:

Heat the oil in a large non-stick skillet over medium-high heat until shimmering. Add the chicken and cook, without stirring, until browned, 2-3 minutes. Stir the chicken and continue to cook for 1 minute longer. Transfer the chicken to a bowl and set aside. (The chicken will not be fully cooked.)
Add the garlic, pepper flakes, and scallions to the skillet and cook, stirring, until fragrant, about 30 seconds. Add the ziti, 2 ½ cups of the milk, and the broth. Bring to a boil over high heat and cook, stirring frequently, until a thick sauce forms, about 12 minutes.
Stir in the broccoli, sun-dried tomatoes, and the remaining 1 cup of milk. Cover, reduce the heat to medium, and cook until the broccoli turns bright green and is almost tender, 3-5 minutes.
Uncover and stir in the Parmesan and chicken. Simmer, uncovered, until the chicken is cooked through, 1-2 minutes. Season with pepper and up to ¾ tsp. of salt.

Serves 6.

Nutrition Information (per serving):

Calories: 390

Total fat: 11 g

Saturated fat: 2.5 g

Protein: 31 g

Carbohydrates: 43 g

Fiber: 6 g

Cholesterol: 50 mg

Sodium: 560 mg

Recipe courtesy of nutritionaction.com.

MEET KURT ZEVNIK – AMP FITNESS TRAINER

Tue, 18 Jan 2022 22:37:57 GMT

Kurt is a certified personal trainer in addition to being certified in CKTS Kettlebell training. A retired firefighter and paramedic, Kurt has more than 22 years of experience in healthcare and is state-certified in CPR, AED, BLS, ACLS and as an Emergency Medical Technician-Paramedic.

A Cleveland-area native, Kurt believes that there is no one-size-fits-all fitness program, and his extensive knowledge of the human body has positioned him to help clients reach their fitness goals.

5 fitness trends to watch in 2016

Tue, 18 Jan 2022 22:37:48 GMT

The American College of Sports Medicine recently announced its annual fitness trend forecast and for the first time, exercise pros say wearable technology will be the top trend in fitness in 2016.

The results were released in the article Worldwide Survey of Fitness Trends for 2016: 10th Anniversary Edition , which was published in the November/December issue of ACSM’s Health & Fitness Journal.

The survey was completed by more than 2,800 health and fitness professionals worldwide and was designed to reveal trends, rather than fads, in various fitness environments.

According to the survey, here are five fitness trends to watch for in the new year.

Wearable technology . Introduced just a few years ago, wearable technology includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices, such as the MyZone system used at AMP Fitness.

High-intensity interval training. HIIT involves short bursts of activity followed by a short period of rest or recovery. These exercise programs are usually performed in less than 30 minutes and are at the heart of the personal zone coaching system at AMP Fitness.

Educated, certified and experienced fitness professionals. Given the large number of organizations offering health and fitness certifications, it’s important that consumers choose certified professionals. All of the fitness professionals at AMP Fitness are certified through the National Personal Training Institute.

Core training. Core training stresses strength and conditioning of the stabilizing muscles of the abdomen, thorax and back and typically includes exercises of the hips, lower back, and abdomen, all of which provide support for the spine and thorax. Core training often uses stabilizing devices such as exercise balls, BOSU balls, wobble boards, and foam rollers.

Related : 5 exercises to rock your core

Exercise and weight loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and caloric restriction for better weight control in their clients. At AMP Fitness, we are body and lifestyle transformation specialists, dedicated to delivering the most professional and effective service possible.

Whether you’re a beginner taking the first steps toward fitness or a committed fitness fanatic looking to take your workouts to the next level, a well-rounded fitness program is the best way to reach your fitness goals.

To learn more, give us a call today at 216-831-3674.

5 exercises to work your core and rock your abs

Tue, 18 Jan 2022 22:37:48 GMT

Ask people what they think of when they think of their abs and many will point to a bulge over the top of their pants – if they think of their abs at all.

In truth, the abdominals, which can collectively be referred to as the core, include several interconnected muscles that run up your back and stretch down to the front and inner part of your thighs.

According to the Mayo Clinic, core exercises are an important part of a well-rounded fitness program and should not be neglected. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony, leading to better balance and stability.

Related: 5 benefits of adding flaxseed to your diet

If you want to train your core effectively, you need to focus on the three planes of motion: frontal, sagittal and transerve. If you do your abs exercises in a circuit style, you can also keep the intensity high, likely leading to more fat loss.

The following are five exercises that you can do to start working on building a strong core in your body:

Spiderman Plank Crunch

Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward toward your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps. ( Men’s Fitness )

A New Kind of Crunch

Sit so your thighs and upper torso form a V shape, with your lower legs crossed and lifted. Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing the ball across your body while maintaining the V shape. Do three sets of 15 reps three to four times a week. ( health.com )

Related: Be smart when setting exercise goals

Walkout from Pushup Position

This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core. Start in a pushup position with your hands two inches wider than your shoulders. Walk your hands out as far as possible, then walk back. Do 10-12 reps. ( shape.com )

Cable Rotation

Stand holding a cable with both hands out in front of you at just under shoulder height. Keeping your arms fixed and straight and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center. That’s one rep. Alternate sides for one set of 10 complete reps. (Men’s Fitness)

Plank

Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up) and engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward. Press your hands firmly into the mat, and press strongly back through your heels. Hold for one to two minutes (or as long as you can), then drop back to all fours. Do three reps. (health.com)

To learn more, give us a call today at 216-831-3674 or email us at info@ampfitness.com.

AMP FITNESS AND BEECH BROOK TEAM UP TO FIGHT HUNGER FOR THE HOLIDAYS

Tue, 18 Jan 2022 22:34:49 GMT

AMP Fitness and Beech Brook are teaming up this holiday season to make a difference in the lives of Northeast Ohio’s most vulnerable children and families.

From now until the end of the year, AMP Fitness will hold a community wide Lose Big & Give Big food drive to benefit the foster care program at Beech Brook, a Pepper Pike-based behavioral health agency serving approximately 20,000 children and families in Northeast Ohio. Non-perishable food and cash donations will be accepted at AMP Fitness, located at 23436 Commerce Park in Beachwood, Mondays through Fridays from 6 a.m. to 8 p.m., and Saturdays from 7 a.m. to 1 p.m. Online donations can also be made at www.beechbrook.org/home/donations.

The partnership between AMP Fitness and Beech Brook is a personal one for AMP Fitness owner Larry Tedor.

“I wanted to find an organization to support that would be personal to me,” Tedor said “I was raised by a single parent, but at the age of 10 I went into foster care because my mother was no longer able to care for me. I know first-hand what it means to be hungry and worried about when your next meal will be. When I was a young child I have clear memories of waiting in line with my mother at churches and shelters to get our bag of groceries. I know the struggles that come along with living in foster care, and Beech Brook, located right here in our neighborhood, does so much for the foster children in their program.

“All children deserve to have people show them love and compassion, to stand in their corner and give them a voice because they are our future and need to be nurtured.”

The holiday season is an ideal time for an event like this, said Debra Rex, President and CEO of Beech Brook.

“We are so grateful to AMP Fitness for choosing to support our foster families this holiday season,” Rex said. “For children who have been removed from their birth families and, too often, moved from place to place, the holiday season can be difficult so it’s especially meaningful to know that there are people who remember and care about them.”

In addition to supporting Beech Brook, AMP Fitness is looking to help participants lose weight during the food drive by offering special 30-minute small-group workouts. For a one-time registration fee of $40, which goes directly to Beech Brook, participants are eligible to join in a workout. After the registration fee, each workout only requires a donation of $5 or four non-perishable food items.

“I am always thinking of ways to introduce more people to AMP Fitness and show them that we are a place that sincerely cares about them, their fitness goals and the community,” Tedor said. “Having a food drive that involves the entire community gives them the opportunity to visit AMP Fitness and show them how we can help them on a larger scale. I believe in order to make your community succeed, you need to support each other, and this is one way that we can do that.”

The special workouts will be held on Tuesday, Thursday, and Saturday mornings, and on Tuesday and Thursday evenings. Appointments are required and the days and times are subject to change. For more information, or to schedule an appointment, call AMP Fitness at 216.236.3674.

Founded in 1852, Beech Brook is a behavioral health agency serving approximately 20,000 children and families in Northeast Ohio. Beech Brook offers more than 40 programs, including residential treatment for the most seriously troubled children and teens, foster care, school-based mental health programs, outpatient therapy, and a wide range of community-based services to strengthen and support families. The agency is headquartered at 3737 Lander Road in Pepper Pike, with additional offices in Cleveland, Elyria and Akron as well as school-based programs in Toledo and Chardon. For more information about Beech Brook, visit www.beechbrook.org. To donate online visit www.beechbrook.org/home/donations

HEALTHY PEAR CRISP

Tue, 18 Jan 2022 22:28:14 GMT

Pear Crisp

Total time to prepare: 1 hour 20 minutes

Ingredients:

8 ripe, firm pears, cored and chopped

2 Tbs. lemon juice

1 Tbs. + ½ cup packed brown sugar

¼ cup whole-wheat flour

1½ cups old-fashioned rolled oats

½ tsp. cinnamon

¼ tsp. salt

¼ cup chopped walnuts

¼ cup butter, cut into small pieces

¼ cup canola oil

Directions:

Preheat the oven to 350°F.

In a large bowl, mix the chopped pears with the lemon juice and 1 Tbs. of sugar. Transfer to a 9” x 13” baking dish.

In a medium bowl, mix the ½ cup of sugar with the flour, oats, cinnamon, salt, and walnuts. With a fork, thoroughly mix in the butter and oil.

Sprinkle the crumble evenly over the top of the pears.

Bake until the topping is browned and the pears are tender, 50-60 minutes.

Serves 12.

Nutrition Information (Per serving):

Calories: 250

Total fat: 11 g

Saturated fat: 3 g

Sodium: 55 mg

Carbohydrates: 37 g

Fiber: 5 g

Protein: 3 g

Added sugar: 2½ tsp

Recipe courtesy of nutritionaction.com.

HOLIDAY CHALLENGE GOING STRONG

Tue, 18 Jan 2022 22:25:39 GMT

We are now 12 days into our Lose Big & Give Big Challenge and everyone is well on their way to meeting the goal of losing 10,000 calories.

As a matter of fact, a couple of clients have already surpassed the hallway point as they are really burning.

As we’re sure many of you have noticed the food drive donations to benefit Beech Brook’s foster care program are building up in the breezeway. We would like to offer a big “thank you” to everyone who has opened their hearts and donated to the food drive. There is no doubt that the children and families will all appreciate everything we have to give them. Let’s keep the food donations rolling in!

It is also not too late to get in on the holiday calorie burn with our special group workouts. Registration is still open and what better way to add an extra day of workouts than with a C-30 session? The group workouts are also a great way to bring friends and family to experience the benefits available at AMP Fitness.

If you know of anyone that wants to start living a fit and healthy lifestyle, let them know about the benefits of AMP Fitness. Our clients are our best advertisers and your friends and family can see for themselves how AMP Fitness has transformed your lives.

Let’s all share one of the best gifts we have with the people we care about – the gift of health.

ROASTED RED PEPPER SOUP

Tue, 18 Jan 2022 22:23:51 GMT

Roasted Red Pepper Soup

This delicious soup will warm you up as the temperatures outside get colder.

Total time to prepare: 30 minutes

Ingredients:

3 lbs. red bell peppers (6–8), quartered lengthwise

4 oz. shallots, peeled

12 large cloves garlic, peeled

¼ cup extra-virgin olive oil

1 Tbs. balsamic vinegar

2 cups water

¼ cup light (low-fat) sour cream

¾ tsp. salt

1 bunch chives, chopped, for garnish

Directions:

Toss the peppers, shallots, and garlic with the oil. Spread in a single layer on a rimmed baking sheet.

Broil about 8 inches away from the element on high until the pepper skin begins to blacken and blister, about 10 minutes.

Turn the shallots and garlic about halfway through and remove the garlic cloves once they are golden brown.

Remove the baking sheet from the oven, cover with foil, and let cool. Once cool enough to handle, remove the foil and peel the skin off the peppers.

Put the roasted vegetables and all the other ingredients except the chives into a blender or food processor. Blend on high until smooth.

Gently heat to the desired temperature in the microwave or on the stovetop. Garnish with the chives.

Makes 8 cups.

Nutrition Information:

Per Serving (1 cup)

Calories: 130

Total Fat: 8 g

Saturated Fat: 1.5 g

Protein: 3 g

Carbohydrates: 15 g

Fiber: 3 g

Cholesterol: 0 mg

Sodium: 230 mg

Recipe courtesy of nutrionaction.com.

LARRY TEDOR TO JOIN JIM BRICKMAN FOR BOOK SIGNING ON MAY 2

Tue, 18 Jan 2022 22:20:55 GMT

On May 2 at 5 p.m., AMP Fitness owner Larry Tedor will join Grammy-nominated songwriter and best-selling author Jim Brickman for a book signing event at the Barnes & Noble bookstore in Woodmere.

The event is in support of Brickman’s new book and CD release, Soothe, which features a section on Brickman’s personal training with Tedor at AMP Fitness.

The bookstore is located at 28801 Chagrin Blvd. in the Eton Chagrin Boulevard shopping complex. Early arrival is encouraged for this special event.

In addition to signing copies of the book and CD, Brickman will present a reading from Soothe, a Question & Answer session, autograph signing with photo op, plus a private performance. Books and CDs will be for sale at the event, along with other merchandise from Brickman.

About Jim Brickman & Soothe

Over the past 20 years, pianist and songwriter Brickman has found that his contemporary music helps fans across the globe find the calm in their day, from lulling the baby to sleep to unwinding after a long day at work. Brickman recently released his highly anticipated project called Soothe. Comprised of 13 new, original songs and a book, Soothe follows Brickman’s journey as he finds ways to create calming moments in his life.

For more information about Jim Brickman and how to find calm amid the chaos, please visit jimbrickman.com/sootheoverview.

BRING HOLIDAY MEMORIES, NOT POUNDS, WITH YOU INTO THE NEW YEAR

Tue, 18 Jan 2022 22:20:52 GMT

The holiday season is a festive time, complete with office parties, dinners with friends, seasonal lattes while shopping and a seemingly never-ending array of tempting food designed to make you pack on the pounds in the weeks between Thanksgiving and New Year’s Day.

“You’ve got the stress of the holidays, along with a lack of sleep, and, for many, a cauldron of bubbling emotions coming to the surface – and you’ve got all this food beckoning you at every turn,” says Warren Huberman, PhD, a clinical psychologist specializing in weight control at New York University Medical Center, according to an article at WebMD.com. “It can be a dangerous combination for those who have problems controlling what they eat.”

There are several ways to help ensure that the holidays don’t ruin your waistline, starting with these 10 tips from ChooseMyPlate.gov:

Learn how to make your favorite holiday dishes healthier by using the My Recipe function on Super Tracker at https://www.supertracker.usda.gov/myrecipe.aspx.
Offer a variety of food groups at your holiday party. Prepare whole-grain crackers with hummus as an appetizer; add unsalted nuts and black beans to a green-leaf salad; use low-fat milk instead of heavy cream in your casseroles.
Offer lean protein options, such as turkey, roast beef, fresh ham, beans, and cod or flounder. When serving meats, be sure to trim away any fat before cooking.
Go easy on the sauces and gravies as they can be high in saturated fat and sodium.
Quench your thirst with low-calorie options. Drink water with lemon or lime slices. Offer seltzer water with a splash of 100 percent fruit juice.
When baking, use unsweetened applesauce or mashed ripe bananas instead of butter. Try reducing the amount of sugar listed in recipes in half. Instead of salt, try spices to add flavor such as cinnamon, allspice, or nutmeg.
For dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. For a fun twist, offer your guests the option of making their own parfait with sliced fruit and low-fat yogurt.
Have fun! Laugh, mingle, dance and play games. Focus on fun and enjoy the company of others.
Don’t forget to exercise. Make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits, such as bringing them with you to a workout, running shoes and reusable water bottles.
Enjoy your leftovers as you can create delicious meals the day after. Add turkey to soups or salads. Use extra vegetables in omelets, sandwiches or stews.
Be generous to the less fortunate. Spend time providing foods or preparing meals for those who may need a little help – we are still accepting donations to our Lose Big & Give Big food drive to benefit the foster care program at Beech Brook. Give food to a local food bank or volunteer to serve meals at a shelter during the holiday season.

With a little bit of work, you can enter 2015 with just good memories of the holiday season, rather than a few extra pounds.

HAWAIIAN TURKEY SLIDERS

Tue, 18 Jan 2022 22:17:49 GMT

There are plenty of creative ways to add fruit to your daily diet.

Today’s recipe, courtesy of the United States Department of Agriculture , is for Hawaiian Turkey Sliders with Mango-Pineapple Salsa, which provides a quarter-cup of both fruits and vegetables to your daily diet.

Ingredients

For the mango-pineapple salsa:

1 ripe mango, peeled and diced

1 cup diced fresh (or canned in own juice) pineapple

1 small jalapeños, finely diced (optional)

3 tablespoons diced Bermuda or Vidalia onion

Juice of 1 medium lime

Pinch of sea salt

Freshly ground black pepper

For the Hawaiian turkey sliders:

2 pounds ground turkey

1 clove garlic, peeled and crushed

3 tablespoons ketchup

1 tablespoon extra-virgin olive oil

1 tablespoon gluten-free soy sauce

1 tablespoon dried cilantro

1 teaspoon onion powder

1/2 teaspoon dried oregano

salt

1/4 teaspoon freshly ground black pepper

12 romaine or Bibb lettuce leaves

12 gluten-free rolls or whole-grain dinner rolls

Directions

Make the mango-pineapple salsa:

In medium, non-metallic bowl, stir together the mango, pineapple, jalapeños, onion, lime juice, salt and pepper.
Cover and chill in the refrigerator until ready to use. (The salsa is best when made several hours to one day in advance.)

Make the Hawaiian turkey sliders:

In a large bowl, combine the turkey, garlic, ketchup, olive oil, soy sauce, cilantro, onion powder, oregano, salt and pepper. Gently mix the ingredients until they are thoroughly combined.
Divide the mixture into 12 equal parts and shape each one into a ball that is slightly smaller than a tennis ball. Using the palm of your hand, gently flatten each into a patty.
Heat a grill or barbecue to medium-high heat. Grill the turkey sliders until cooked through, about 5 minutes per side.
Place one lettuce leaf on the bottom of each roll. Serve the sliders on the rolls, topped with a dollop of mango-pineapple salsa.

Nutritional Information:

Total Calories: 194

Total Fat: 4 grams

Protein: 22 grams

Carbohydrates: 21 grams

Dietary Fiber: 4 grams

Saturated Fat: 1 gram

Sodium: 401 milligrams

MYZONE SAVED MY LIFE

Tue, 18 Jan 2022 22:15:21 GMT

At AMP Fitness, we put a spin on personal training and take it to the next level with the use of MyZone, a heart rate and calorie based monitoring system.

The MyZone system is the core of what our zone coaching is about, and is one of the keys to guaranteeing twice the results in half the time by combining cardiac telemetry with online accountability and feedback.

The data collected from MyZone enables our coaches to communicate with each client by rewarding effort, while providing guidance and motivation to help each individual achieve their fitness goals.

In the following testimonial, courtesy of MyZone.org, Amanda Rogers of Pakenham, Australia, talks about how MyZone helped her not only lose 50 kilograms (about 110 pounds), but also identified a potentially life-threatening condition.

Amanda has five children under the age of 10, including two-and-half-year-old twins. As well as looking after her children and her home, Amanda also works part-time as a waitress. The 32-year-old has been on a weight loss program for five years, but hit a wall a few months ago when the scales refused to budge.

Amanda approached a personal trainer at her local gym, Voyage Fitness in Pakenham, a suburb of Melbourne, Australia, for advice. The trainer suggested she try MyZone, giving her a free belt to try with the option of returning or buying the belt after the trial.

“As soon as I started wearing the belt it became obvious that even though I was going to the gym every day, I wasn’t working anywhere near hard enough to achieve my goals. I began to push myself to earn more MEPs and burn more calories in each workout. I couldn’t wait to see my workout summery at the end of each session,” Amanda said.

Amanda’s typical program consisted of weights and cardiovascular activity. Although she enjoyed exercising, Amanda would often feel faint and dizzy on her way home from the gym. Now, to boost her exercise even further, Amanda decided to add some classes to her routine.

“I started with Spartan circuit. I was working hard and my effort level soon shot to 100 percent with a heart rate of 247 bpm. The trainer couldn’t believe my heart rate was that high and that I was still able to talk, breathe and continue to work out. I didn’t feel unwell, but the trainer urged me to go to the doctors right away,” Amanda said.

Amanda followed the advice and after visiting her GP, who referred her to a cardiologist and an electrophysiology specialist, she was diagnosed with supraventricular tachycardia, an abnormal heart rhythm, which is often characterized by a fast heartbeat.

“I was immediately given medication to normalize my heart rate and stop the palpitations, but this didn’t work so I had to have surgery on my heart to correct the condition,” Amanda explained.

Now, just four weeks after the three-and-a-half-hour operation, Amanda is back in the gym and taking part in GymStick and boxing classes, as well as working out with weights and doing cardiovascular exercise.

“I’m sitting about 80 percent on MyZone without any palpitations or a racing heart. I wear my MyZone belt and watch not only at the gym but also on walks and bike rides with the kids, just to check on my heart rate. I aim for four workouts a week and am thrilled when I receive my emails congratulating me for reaching the recommended level of activity for the week, which is usually just after two workouts.

“Better still, I now feel wonderful after my workouts, instead of faint and dizzy. Thanks MyZone!”

To learn more about the benefits of the MyZone training system, contact AMP Fitness at 216-236-3674 or by email at myampfitness@gmail.com.

PROTEIN INTAKE CAN HELP KEEP MUSCLES PROPERLY MAINTAINED

Tue, 18 Jan 2022 22:15:03 GMT

Resistance training is an important component of a full exercise regimen.

And consuming the appropriate amount and type of protein to maintain and build your muscles is just as important to your workout regime.

Proteins are part of every cell and tissue in our bodies, including our muscles. Every day our bodies recycle proteins, and the ones we consume in our diet can be used to replace the broken down proteins to help our bodies stay in balance.

Proteins contain essential and non-essential amino acids, which are the building blocks for the proteins in our bodies. Because our bodies can’t make essential amino acids, we must consume those amino acids through the food we eat. A complete protein contains all of the essential amino acids our body needs to repair itself and grow.

Examples of complete protein sources include meat, poultry, fish, eggs and cheese. While foods such as rice and dry beans also contain protein, they may not have all the essential amino acids that our bodies require. Therefore you should be sure to include both sets of food in your diet to provide an adequate amount of essential amino acids.

According to the American College of Sports Medicine, protein can be found in relatively high concentrations in the following:

meats, poultry and fish

legumes (dry beans and peas)

tofu

eggs

nuts and seeds

milk and milk products

grains, some vegetables and some fruits

While our bodies tend to better absorb protein that comes from animal sources rather than plant-based ones, even vegetarians can consume an adequate amount of protein as long as their diet includes a variety of plant sources.

Here are some protein equivalents, according to the American College of Sports Medicine, found in common foods:

One cup of milk has 8 grams of protein
One cup of soy milk has about 7 grams of protein
One egg has 6 grams of protein
A three-ounce piece of meat has about 21 grams of protein
One cup of dry beans has about 16 grams of protein
An eight-ounce container of yogurt has about 11 grams of protein

How much protein do you need?

In general, about 10 percent to 35 percent of your daily energy intake should come from protein. If you consume 2,000 calories a day, for example, that would be between 200 and 700 calories of protein a day.

You can also calculate your daily recommended intake by using your body weight. The Academy of Nutrition and Dietetics recommends that the average person should consume 0.35 grams of protein per pound of body weight each day to maintain general good health.

So a person that weighs 165 pounds should consume an average of 60 grams of protein per day.

Muscle mass is built when the net protein balance is positive: muscle protein synthesis exceeds muscle protein breakdown. Research has shown muscle protein turnover is the greatest after a workout. In addition, muscle mass increases over time when resistance exercise – weight lifting or body weight exercises – is combined with nutrient intake.

If you want to increase muscle mass in combination with an exercise program, it is recommended that you eat a range of 0.5 to 0.8 grams of protein per pound of body weight per day. In addition, a 165-pound person should increase their protein intake to 128 grams in order to gain muscle mass. The level can generally be met through diet alone, with no need for additional protein an amino acid supplements.

When should you consume protein?

Protein turnover is accelerated with resistance training and can remain elevated for up to 48 hours for those beginning a new training program. Therefore, it is important to provide enough energy, including protein, to make sure there are enough amino acids available to repair and build new muscle.

Multiple studies have shown that protein ingestion after going through a resistance training program stimulates muscle protein synthesis for up to three hours. Research has shown that consuming protein within an hour of exercising has the greatest influence on resistant training adaptations.

What proteins should you consider?

Whey protein is beneficial in supporting muscle adaptations due to its rapid absorption rate in addition to casein that has a slower and more sustained rate of amino acid absorption over a few hours.

Generally, naturally occurring animal proteins contain a 2:1:1 ratio of leucine, isoleucine and valine. These proteins have been identified as providing optimal support of muscle adaptations with exercise training.

To learn more about how to get started on your journey to a more active and healthier life, give us a call at 216-236-3674.

ASIAN MANGO CHICKEN WRAPS

Tue, 18 Jan 2022 22:13:58 GMT

There are plenty of creative ways to add fruit to your daily diet.

Today’s recipe, courtesy of the United States Department of Agriculture , is Asian Mango Chicken Wraps, which provides a full cup of fruit and three-quarters of a cup of vegetables to your daily diet.

Ingredients

2 ripe mangos (peeled, pitted, and diced)

1 1/2 cups chopped roasted chicken breast

2 green onions (sliced)

2 tablespoons fresh basil (chopped)

1/2 red bell pepper (chopped)

1 1/2 cups shredded Savoy or Napa cabbage

2 medium carrots (grated)

1/3 cup fat-free cream cheese

3 tablespoons natural creamy peanut butter (unsalted)

2 teaspoons low-sodium soy sauce

4 whole-wheat tortillas (8″)

Directions

Cut mangos, vegetables and chicken. Place in a mixing bowl and toss until well mixed.
In a small mixing bowl, whisk together cream cheese, peanut butter and soy sauce.

To assemble

Lay out tortillas on a flat surface. On each tortilla, spread 1/4 of cream cheese mixture and top with mango, vegetable and chicken mix. Roll up tightly, tucking in ends of tortilla. Secure with toothpicks.

To serve

Cut each wrap in half. If not serving immediately, refrigerate; keeps well overnight.

Nutritional Information

Total Calories: 440

Total Fat 12 grams

Protein: 29 grams

Carbohydrates: 57 grams

Dietary Fiber: 9 grams

Saturated Fat 2.5 grams

Sodium: 570 milligrams

MEET MARIE MESHER – AMP FITNESS TRAINER

Tue, 18 Jan 2022 22:08:44 GMT

Marie Mesher is a certified personal trainer whose determination to be the best in her field, natural leadership ability and positive attitude has motivated her clients to exceed their own personal fitness goals, while improving both endurance and strength.

A native of Northeast Ohio, Marie has participated in numerous sporting competitions, including the annual Warrior Dash, and enjoys pushing herself through obstacle courses. Her fitness knowledge combined with her ability to provide purpose, direction and motivation, makes Marie’s coaching second to none.

Marie earned her personal training certification through the National Personal Training Institute.

To learn more, visit ampfitness.com.

AMP FITNESS TO HOLD TOYS FOR TOTS DRIVE

Tue, 18 Jan 2022 22:07:50 GMT

AMP Fitness is joining with the United States Marine Corps Toys for Tots Foundation to hold a toy drive this holiday season.

From now until Dec. 20, participants may bring a new, unwrapped toy to AMP Fitness, where a collection box is set up. Donation ideas include arts & crafts, baby & toddler toys, construction items, dolls, educational games, musical toys, sports items and toys for older children ages 13-16.

According to the program’s website, the mission of Marine Toys for Tots Foundation is to assist the U. S. Marine Corps in providing a tangible sign of hope to economically disadvantaged children at Christmas. This assistance includes supporting the U. S. Marine Corps Reserve Toys for Tots Program by raising funds to provide toys to supplement the collections of local Toys for Tots campaigns, to provide promotional and support material and defray the costs of conducting annual Toys for Tots campaigns.

The primary goal of the foundation is the same as that of the overall Toys for Tots Program: i.e. — to deliver, through a new toy at Christmas, a message of hope to less fortunate youngsters that will assist them into becoming responsible, productive, patriotic citizens.

At Christmas, coordinators, with the assistance of local social welfare agencies, church groups, and other local community agencies, distribute the toys to the less fortunate children of the community. Over the years, Marines have established close working relationships with social welfare agencies, churches and other local community agencies which are well qualified to identify the needy children in the community and play important roles in the distribution of the toys.

New, unwrapped toys may be dropped off at AMP Fitness, located at 23436 Commerce Park in Beachwood, Mondays through Fridays from 6 a.m. to 7 p.m., and Saturdays from 7 a.m. to noon.

For more information, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

Herbed Chicken Salad

Tue, 18 Jan 2022 22:06:57 GMT

Herbed Chicken Salad

This healthy recipe can be made using leftover grilled or roasted chicken, or try crab or shrimp instead. If you use jarred roasted peppers, blot them with a paper towel before chopping.

Ingredients:

¼ cup flat-leaf parsley leaves

¼ cup basil leaves

½ cup fresh dill sprigs

2 oil-packed anchovies, drained

1 small garlic clove

1⁄3 cup mayonnaise

1⁄3 cup low-fat sour cream

2 Tbs. lemon juice

Freshly ground black pepper

1 lb. cooked chicken, shredded

2 jarred roasted red peppers, well-drained and chopped

3 inner celery ribs with leaves, thinly sliced

8 cups mixed salad greens

½ lb. tomatoes, chopped

Directions:

Make the herbed mayonnaise: In a food processor, pulse the herbs, anchovies, and garlic until coarsely chopped. Add the mayonnaise, sour cream, and lemon juice and process until smooth. Season to taste with the pepper.

In a large bowl, toss the herbed mayonnaise with the chicken, peppers, and celery. Serve on the salad greens and garnish with the tomatoes.

Serves 4.

Nutrition Information (Per Serving):

Calories: 380

Total Fat: 21 grams

Saturated Fat: 3.5 grams

Protein: 36 grams

Carbohydrates: 11 grams

Fiber: 4 grams

Cholesterol: 110 miligrams

Sodium: 420 miligrams

Recipe courtesy of nutritionaction.com.

PAN-SEARED WILD SALMON WITH CITRUS SALSA

Tue, 18 Jan 2022 22:05:00 GMT

This healthy recipe for pan-seared wild salmon with citrus salsa is a great weeknight choice as it only takes about 35 minutes to prepare.

Ingredients:

1 orange

1 lime

¼ small red onion, very thinly sliced

1 jalapeño, seeded and minced (optional)

¼ cup cilantro leaves

2 Tbs. canola oil, divided

2 bell peppers, sliced

½ lb. zucchini, sliced

Freshly ground black pepper

½ tsp. kosher salt, divided

1 lb. wild salmon fillet, cut into 4 pieces

Directions:

Make the salsa: Segment the orange and lime. Cut the orange segments into quarters. Toss the orange and lime segments in a bowl with the onion, jalapeño, and cilantro. Set aside.
Heat 1 Tbs. of the oil in a large non-stick skillet over medium-high heat. Sauté the peppers and zucchini until well browned, 3-5 minutes. Season with pepper and ¼ tsp. of the salt. Remove the vegetables and keep them warm. Wipe out the skillet with paper towels.
Heat the remaining 1 Tbs. of oil until shimmering. Season the fish on both sides with pepper and the remaining ¼ tsp. of salt and add to the skillet, skin side up. Cook until golden brown on the bottom, about 3 minutes. Turn and cook for another 3 minutes, or until just cooked through.
Transfer the fish to 4 plates, spoon on the salsa, and serve with the vegetables.

Serves 4.

Nutrition Information (per serving):

Calories: 280

Total Fat: 14 grams

Saturated Fat: 2 grams

Protein: 27 grams

Carbohydrates: 12 grams

Fiber: 3 gams

Cholesterol: 50 miligrams

Sodium: 300 miligrams

Recipe courtesy of nutrionaction.com.

HIIT WORKOUTS A GREAT WAY TO BOOST CARDIORESPIRATORY FITNESS

Tue, 18 Jan 2022 22:03:29 GMT

High intensity interval training is gaining in popularity. Commonly referred to as HITT workouts, this type of training involved repeated bouts of high intensity effort followed by varied recovery times.

The workout periods can range from five seconds to eight minutes long, and are performed at 80 to 95 percent of a person’s estimated maximum heart rate. The recovery periods may last as long as the workout periods, and are usually performed at 40 to 50 percent of the maximal heart rate. Workouts continue, alternating work and relief periods, for 20 to 60 minutes.

According to the American College of Sports Medicine, HITT training has been shown to improve:

aerobic and anaerobic fitness

blood pressure

cardiovascular health

insulin sensitivity

cholesterol profiles

abdominal fat and body weight while maintaining muscle mass

Why is HIIT so popular?

HIIT workouts can easily be modified for people of all fitness levels and conditions, and can be performed on all exercise modes, including cycling, walking, swimming, aqua training, elliptical training and in group classes.

In addition, HITT workouts provide fitness benefits that are similar to continuous endurance workouts, but in shorter periods of time. This is due to the workouts burning more calories than traditional workouts, especially once you are finished. The post-exercise period is known as EPOC, which stands for excess post-exercise oxygen consumption. This is generally about a two-hour period after a workout where your body is restoring itself to pre-exercise levels and using more energy.

Because of the vigorous nature of HITT workouts, the EPOC phase generally tends to add about 6 percent to 15 percent more calories to your overall workout energy expenditure.

How to develop a HITT program

When developing a HIIT program, you should consider the duration, intensity, and frequency of the work intervals, as well as the length of the recovery intervals. Intensity during the high intensity work interval should be greater than 80 percent of your estimated maximal heart rate. Your workout should feel like you are exercising “hard” to “very hard.”

The intensity of the recovery interval should be around 40 percent to 50 percent of your estimated maximal heart rate. This would be a physical activity that felt very comfortable, in order to help you recover and prepare for your next work interval.

The relationship of the work and recovery interval is important. Many studies use a specific ratio of exercise to recovery to improve the different energy systems of the body. For example, a ratio of 1:1 might be a three-minute hard work (or high intensity) bout followed by a three-minute recovery (or low intensity) bout. These 1:1 interval workouts often range about three, four or five minutes followed by an equal time in recovery.

Another popular HIIT training protocol is called the “spring interval training method.” With this type of program, you exercise for about 30 seconds of “sprint or near full-out effort,” which is followed by four to four-and-a-half minutes of recovery. This combination of exercise can be repeated three to five times. These higher intensity work efforts are typically shorter bouts (30 seconds with sprint interval training).

How Often Can You do a HIIT Workout?

HIIT workouts are more exhaustive then steady state endurance workouts. Therefore, a longer recovery period is often needed. Perhaps start with one HIIT training workout a week, with your other workouts being steady state workouts. As you feel ready for more challenge, add a second HIIT workout a week, making sure you spread the HIIT workouts throughout the week.

For more information on incorporating a HITT workout into your exercise routine, call us at 216-831-3674 or email us at info@ampfitness.com.

AMP FITNESS TESTIMONIAL – ROBIN H.

Tue, 18 Jan 2022 22:02:57 GMT

As I approached my 40s, I had grown frustrated with the difference in my appearance and loss of self-esteem.

A friend recommended AMP Fitness with 100 percent confidence, and now I do as well.

The initial sessions involved physical training, but also explored long-term and short-term goals. Diet, previous injuries and exercise history are incorporated into the individual plan.

I am close friends with two other clients at AMP, and we all have different plans coordinated by Larry Tedor and the staff. We have all been thrilled with the results of our hard work.

I know I am one of many clients that would encourage anyone trying to make a life change to try AMP Fitness. It will help you achieve your goals.

AMP FITNESS TESTIMONIAL – BRITTANY W.

Tue, 18 Jan 2022 22:01:48 GMT

After injuring my knee three years ago in a marathon and struggling with recovery, I found myself about 30 pounds heavier and mentally I felt weak.

With my outdoor summer wedding looming in three months I felt a resurgence to begin training once again with a visual goal of looking fantastic in my wedding dress. My eventual goal would be to return to marathon form.

I started out slow, working out with Larry Tedor twice a week and then building up to three 60-minute sessions a week. Within two weeks of training I felt energized when I usually would have felt sluggish, and I started noticing changes in my overall shape within the first month.

I started to modify my eating habits and the pounds started to melt off. My wedding came and went and I was so happy and addicted to the changes I was seeing, I’ve kept up my training with Larry and continue to be impressed with how fresh and tough each workout is. Training with Larry is not only helping me loose the extra weight and reach my full potential as an athlete, but my sessions also provide me with a fantastic outlet for the usual rigor and stress of daily life.

I recommend training with Larry to any person who is dedicated to physical and mental health, and is willing to push themselves outside of their usual fitness comfort zones to try new techniques, While they will always be tough, the will more importantly prove to be exponentially rewarding — in the mirror and in the mind.

Thank you very much AMP Fitness!

LOSE BIG AND GIVE BIG CHALLENGE A SUCCESS

Tue, 18 Jan 2022 22:00:47 GMT

Thanks to the generosity of its clients, AMP Fitness raised $2,110 and more than 500 food items during a holiday food drive to benefit Beech Brook.

The Beachwood-based fitness center sponsored a Lose Big & Give Big food drive in December to support the foster care program at Beech Brook, a Pepper Pike-based behavioral health agency serving approximately 20,000 children and families in Northeast Ohio.

“We are truly amazed by the enthusiasm and generosity of the AMP clients who donated so many food items and gifts of cash to help our foster families over the holidays!” said Nancy Kortemeyer, assistant vice president of marketing public relations at Beech Brook. “We feel so fortunate that AMP Fitness owners Larry and Gin Tedor chose to support Beech Brook in this way, not only by bringing in donations, but in raising visibility for the needs of children in the foster care system.”

In addition to the food drive, AMP Fitness clients were able to participate in a calorie challenge to lose 10,000 calories during the month of December, typically a time of the year when it is easy to put on weight. Participants burned 394,797 calories during the challenge, which is the equivalent of not gaining 113 pounds.

“I feel very blessed to have wonderful clients like that are willing to open up their hearts to children and families in need,” said Larry Tedor. “My family and I had the chance to attend Beech Brook’s annual holiday dinner party to deliver the donations, and my wife and I spoke with quite a few people who wanted us to pass on their gratitude and thanks. They were very surprised at the generosity and I want to thank everyone for Giving Big this holiday! Together, we truly did make a difference in a child’s life.”

KIM’S DIARY: I MADE IT!

Tue, 18 Jan 2022 21:59:47 GMT

Here I am — a certified personal trainer!

Eight months ago, when I began this journey by enrolling at the National Personal Training Institute, I had no idea just how many ups and downs I would encounter along the way. I’ve encountered everything from excitement, exhaustion, sheer panic and, of course, the age old question of “what have I gotten myself into?”

Well, my friends, let me answer that question for you: I have gotten myself into what I consider the most interesting, challenging and personally rewarding career I possibly could have chosen. My experience in the program has proven that I am capable of a whole lot more than I ever gave myself credit for. I pushed myself almost to the breaking point but I would not accept anything less than my personal best and that is exactly what I got — my best. That’s all I can ask for and there’s no better feeling than walking away with a certificate in my hand that I know was earned with a whole lot of blood, sweat and tears.

I pushed myself almost to the breaking point but I would not accept anything less than my personal best and that is exactly what I got — my best.

I gave every aspect of that program 100 percent and, because of that, I am confident that I am going to continue that pattern with my clients. Words cannot express how excited I am to take my passion for health and fitness into the field to help my clients find that same passion. When they look in the mirror, pick up that heavy weight or run their fastest mile, they will have that same feeling I had when I walked out of that classroom for the last time: sheer pride.

As their trainer there will be no better reward than seeing a smile on their face. That is truly why I made this choice; I just can’t imagine any better feeling than seeing that smile.

So what’s been happening at AMP Fitness? The best clients and trainers ever, that’s what! I can honestly say that without my experience at AMP I wouldn’t have been so successful with this journey. Larry Tedor, Marie Mesher and Kurt Zevnik are phenomenal trainers with amazing teaching and motivation skills; I say this both from a client as well as a student perspective. They have helped me to learn so much about every aspect of working with clients in a training setting.

Also on that list of “what have I learned” are things such as what exercises to pair together to achieve different goals, safety considerations for certain exercises and, most importantly, I learned how to walk into that gym and help people enjoy their fitness journey.

I can’t end this diary entry without mentioning the most exciting and satisfying experience during my internship at AMP Fitness.

I can honestly say that without my experience at AMP Fitness I wouldn’t have been so successful with this journey. Larry Tedor, Marie Mesher and Kurt Zevnik are phenomenal trainers with amazing teaching and motivation skills.

I had the opportunity to train my longtime mentors, friends and past employers Cindy and William Jackson. Cindy and William have been my inspiration since day one, and watching them work so hard toward their own fitness goals while managing busy life styles has always had me in awe of them. They are truly amazing and driven people; to have the opportunity to try out my new skills with them was just the most amazing feeling of truly coming full circle. This is where it all began for me, they believed in me and encouraged me every step of the way, and I will be forever grateful to them for making me believe I can do this.

While this part of my journey has come to a close, I’m excited to see what’s around the next bend. A huge thank you to everybody at AMP Fitness, trainers and clients alike, and to all of my friends and family who took this journey with me and supported me along the way. I hope to see everybody at AMP Fitness in the near future!

5 TIPS TO HELP YOU KEEP YOUR NEW YEAR’S RESOLUTIONS

Tue, 18 Jan 2022 21:58:44 GMT

We are now two weeks into the new year and, for many, those resolutions you made at the start of the month to create a better, healthier you in 2015 are starting to fade a little bit.

If you feel yourself falling into this category don’t worry, you’re not alone. Everyone starts off the year with good intentions, but sometimes we all need a little boost to keep us going.

According to Larry Tedor, owner of AMP Fitness, here are five pitfalls that people can fall into and steps to follow to help you be resolute about your resolutions.

Unrealistic goals: It is a rare person who can actually lose 35 pounds in four months

Fix: Your goals should be challenging, but ultimately attainable. If your goal is to lose weight, then do it gradually and steadily. Statistics have shown that an individual is more successful at keeping weight off when they lose about one to two pounds per week.

Lack of support: It’s hard to sustain motivation. As social beings, humans do better with goal attainment when they have support and scrutiny from others. If you’re on a diet and no one else knows, then it may be easier for you to stray.

Fix: Be sure to tell everyone you know about your resolution(s). The more people you announce it to, the more people you will have to support you along your journey. There’s no shame in using a bit of peer pressure to help accomplish your resolutions.

Share your goals with your friends and family. It’s another way to build accountability, especially in the Facebook era. You could exercise with others and create your own workout group. You can motivate each other and as you have made a commitment to another person, you won’t want to let them down.

Failing to make a plan: We’re all so busy these days, if something doesn’t make it onto our daily schedule or to-do list, it’s not going to happen.

Fix: Make a plan ahead of time. Decide how many days a week you actually plan on working out, then actually schedule your workouts in your calendar — just as you would with any other appointment. Put them in a time slot that can’t be changed. Make sure to treat your daily workout just as you would any appointment.

Being too tough on yourself: Big expectations can yield even bigger disappointments. Being intolerant of slow progress or occasional setbacks can undo motivation and cause us to give up on resolutions without ever realizing that we were the culprit.

Fix: We often set ourselves up for failure. Don’t overload yourself. Resolutions are generally easier to handle when you make small goals that don’t come with big expectations. If you focus on those small goals you won’t be too pressured. If you do fall off the wagon, get back on. Keep believing you can do it!

Making excuses: There will always be times when you’re feeling exhausted, overly stressed, or just don’t feel like working out and want to go do anything else except head to the gym.

Fix: Don’t give in to your excuse. No matter how tired you are, how much you’ve got going on in your life, even if you have a slight head cold or drank too much the night before, don’t give in. Keep your momentum. If you still have a difficult time with this then hire someone who can hold you more accountable.

At AMP Fitness, our training programs and personalized attention can help you achieve better health in 2015 and assist you in keeping your resolutions on track.

To learn more, visit ampfitness.com or call us at 216-236-3674.

(Photo courtesy of imgkid.com)

MY JOURNEY TO BETTER HEALTH WITH AMP FITNESS

Tue, 18 Jan 2022 21:56:16 GMT

Me, hire a personal trainer? Really? My friend Karen had just told me about the weekly Saturday morning workouts she was attending at AMP Fitness in Beachwood. She knew I was looking to lose weight and become more physically fit. I had already started my fitness journey nearly three years earlier when I could no longer ignore the scale’s dire assessment – 209 pounds. I’m 5-foot-5-inches tall, which meant that my BMI was nearly 35, placing me clearly in the obese category.

But much more troubling were the physical consequences of carrying around all that extra weight — I had diabetes and high cholesterol, and my blood pressure was just a couple of points away from hypertension territory. I was tired all the time, and my right knee hurt. I was only 41 and I felt like a mess. But even after losing almost 35 pounds with the help of Weight Watchers, I was still unhappy with the progress I was making. Although I was smaller, I was flabby. And I still had a ways to go to get my weight under control. I began thinking that I needed more help.

So I took a leap of faith and met with Larry Tedor, the owner of AMP Fitness. I still remember walking through the door that first time. I had no idea what to expect and, frankly, at that time working with a personal trainer seemed to be a vain thing to do. Who was I to need someone to help me exercise? Wasn’t that just for rich people? But I was determined to meet my goals, and AMP was my best hope.

My first impressions were all positive. Larry was professional and encouraging, which immediately put me at ease. The AMP studio itself is immaculate and stocked with equipment. At the end of the consultation, I remember Larry looking at me and saying, “I think you’re going to have great results.” And he was so very right! Sometimes I can’t believe my reflection in the mirror.

“I’m much more physically fit, which means I have more energy. I’m so much happier than I’ve been in a very long time, and I now look forward to every day.”

Of course the benefits of working at AMP have included weight loss — I’m down more than 20 pounds in the year I have been a client, and am closing in on 60 pounds total since I began my journey. But that is just the beginning. I no longer have diabetes and high cholesterol, and my blood pressure is normal. I’m much more physically fit, which means I have more energy. I’m so much happier than I’ve been in a very long time, and I now look forward to every day. I was also pleasantly surprised at how affordable the sessions are.

The support I receive from Larry and his personal coaches has kept me motivated, focused and on track during the good and bad times in life. I’m a completely different person than I was even a year ago, and I like the new me much better. I think I’ll keep her.

I continue working at AMP for all of those reasons as well as a host of others:

Personalization: The fitness programs are personalized to your specific goals and needs. There are no one-size-fits-all programs here. Even during group workouts, the coaches adjust the exercises according to each person’s fitness level. They know how much to push you and when to let you take a quick break. And no training session is ever the same!

Safety: The trainers make sure your form is correct, ensuring that you not only are exercising correctly but that you get the most from the workout. There are no crazy workouts, just challenging ones.

Friendliness: Larry and his staff are not just great coaches, but they are great people as well. They keep you moving through your workout in a firm but respectful manner.

Privacy: AMP offers a studio experience, which means that you aren’t going to have a bunch of strangers standing around watching your every move, which can be intimidating. Once you get to know the trainers and other AMP clients, they start to feel like a second family.

MyZone monitoring: Being able to see how hard you are working definitely motivates me to keep going and push myself through each session.

The Challenges: Calorie burning, MEP and weight-loss challenges, while optional, are a lot of fun when you sign on to do them. Looking forward to seeing what new ones Larry has in store for us this year!

Last, but not least, AMP makes fitness fun! And that is saying a lot coming from me, a person who hated any form of exercise for most of her life. I can honestly say that I look forward to my sessions.

Thank you guys!

TOASTED PITA & BEAN SALAD

Tue, 18 Jan 2022 21:46:14 GMT

Beans add protein to this tasty riff on the classic Middle Eastern toasted pita & bean salad, made with lettuce, cucumbers, tomato, mint and pita bread.

Ingredients

2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
2 cloves garlic, peeled
1/8 teaspoon salt
2 tablespoons fresh lemon juice
2 tablespoons ground toasted cumin seeds (see Tip)
3 tablespoons extra-virgin olive oil
Freshly ground pepper to taste
2 cups cooked pinto beans, well drained and slightly warmed (see Tip)
1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
1/2 cucumber, peeled and diced
1 cup sliced romaine lettuce
1 cup crumbled feta cheese
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh mint

Preparation

Preheat oven to 400°F.
Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
Mash garlic and salt with the back of a chef’s knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper. Serve immediately.

Tips & Notes

Make Ahead Tip: Cover and refrigerate the dressing (Step 3) for up to 3 days.

Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.

How to Cook a Pot of Beans

Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.
When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the liquid can be used in some recipes.)

Makes about 6 cups.

Nutrition

Per serving: 442 calories

21 g fat (7 g sat, 10 g mono)

33 mg cholesterol

47 g carbohydrates

18 g protein

13 g fiber

697 mg sodium

658 mg potassium.

Nutrition Bonus

Folate (49% daily value)

Vitamin A (38% dv)

Vitamin C (30% dv)

Calcium (28% dv)

Iron (22% dv)

Magnesium (21% dv)

Potassium (19% dv).

Carbohydrate Servings: 2

Exchanges: 2 1/2 starch, 1 vegetable, 2 medium fat meat, 2 fat

(Recipe and photo courtesy of eatingwell.com)

5 TIPS TO STAY ON TRACK THIS HOLIDAY SEASON

Tue, 18 Jan 2022 21:46:01 GMT

The holidays are a time for celebration, but it also tends to be a time where we can fall off track of our diet and exercise routines. Here are five tips to keep on track over the holiday season while still enjoying yourself.

1. Plan Ahead

The holiday season can be a hectic time. Whether it’s family gatherings, work functions or other holiday plans, it’s very easy to lose track of your day and miss a workout or meal. Planning ahead with your meals and exercises will allow you to stay on track this winter.

2. Improvise your workouts

Even with a plan, things can come up during the holidays that make it difficult to stay on track. You may not be able to get to the gym for an hour, but something as simple as shoveling your driveway can burn 223 calories in just 30 minutes.

3. HIIT Training

It’s the holidays. We’re all on a time crunch and it can be difficult to make it to the gym for an hour. Doing high intensity interval training can give you a great workout in only ten minutes. Try alternating every 30 seconds between sprinting and walking on a treadmill for ten minutes.

4. Healthier Recipes

Food is a big part of the holiday season and can be a time where we can overindulge. So, instead of caving and messing up those fitness plans, find a healthy alternative to your favorite recipe. This will curb your cravings and allow you to still enjoy yourself and stay on track.

5. Stay Hydrated

Not to state the obvious, but limiting alcohol is essential. Drinking water can have added benefits as well. It can make you feel fuller and prevent you from overindulging during the holidays.

AMP FITNESS TESTIMONIAL – AMIE S.

Tue, 18 Jan 2022 21:43:50 GMT

When I was looking for a personal trainer, my friend told me about the trainer she had hired to help her get into shape for her wedding. She told me that he offered Buddy Sessions where you and a friend can work out together and that he offered a pretty good rate. She invited me to come to a workout with her to see how I liked it.

Well, after that first session I knew it would be worth it so I signed up. After about six sessions I could already see a dramatic difference in the way my core and upper-body looked — specifically my arms and shoulders were looking ripped!

Right around the time I started working out with Larry, I was also able to start running again, so I had a double whammy kick start to my fitness comeback. I had never lifted weights or worked out with a trainer seriously before I started at AMP Fitness and I can honestly say that I have been impressed with the results.

My metabolism is definitely higher and, since I wanted to focus on building strength in my hips and legs for running, I added another day with Larry during the week to focus solely on strengthening those areas. Again, I was more than impressed with the results!

After a little more than a month I could tell that my stamina during running was improved. I also have more strength during longer runs and I’m confident that if I keep this up I’ll be back to where I was before the IT band injury within just a few months!

I love our workouts because we aren’t in a stuffy gym and each workout is a lot of fun!

TIPS TO HELP YOU KEEP YOUR NEW YEAR’S RESOLUTIONS

Tue, 18 Jan 2022 21:41:36 GMT

We are now two weeks into the new year and, for many, those resolutions you made at the start of the month to create a better, healthier you in 2018 are starting to fade a little bit.

If you feel yourself falling into this category don’t worry, you’re not alone. Everyone starts off the year with good intentions, but sometimes we all need a little boost to keep us going.

According to Larry Tedor, owner of AMP Fitness, here are five pitfalls that people can fall into and steps to follow to help you be resolute about your resolutions.

Unrealistic goals: It is a rare person who can actually lose 35 pounds in four months

Failing to make a plan: We’re all so busy these days, if something doesn’t make it onto our daily schedule or to-do list, it’s not going to happen.

Making excuses: There will always be times when you’re feeling exhausted, overly stressed, or just don’t feel like working out and want to go do anything else except head to the gym.

At AMP Fitness, our training programs and personalized attention can help you achieve better health in 2015 and assist you in keeping your resolutions on track.

To learn more, visit ampfitness.com or call us at 216-236-3674.

(Photo courtesy of imgkid.com)

CAULIFLOWER WINGS

Tue, 18 Jan 2022 21:40:48 GMT

These cauliflower wings (or bites) could easily replace some of the soy chicken products if you happen to use them, and make many meat eaters pretty happy as well.

Ingredients:

1 head of cauliflower

1 cup flour (whole wheat or chickpea flour)

1 cup non-dairy milk (such as unsweetened almond milk) or water

spices (optional such as onion/garlic powder, nutritional yeast, or salt)

1 cup of breadcrumbs (Have enough to coat your cauliflower florets, you may need more.

1/2 cup barbecue sauce

Tabasco sauce

Instructions:

Preheat oven to 450F. Wash and cut cauliflower into florets (bite-sized pieces). Mix the flour, non-dairy milk and optional spices and whisk to combine in a large bowl. Put the florets into the flour mixture and mix to coat each floret. Then dip each floret into a bowl of bread crumbs and lay onto a baking sheet lined with parchment paper. Repeat until all florets are coated, breaded and put onto sheet.

Bake the florets until they are crispy and browned, about 15-20 minutes. While that is baking, mix the bbq sauce and tabasco (if using) and put into a large bowl. Then take the florets out of the oven when browned and crispy, use spatula to scrape off the florets into a bowl that contains the bbq sauce mixture. Coat each floret in bbq sauce then re-bake for another 20 minutes. It may take a while for the florets to dry out again.

Options:

You can avoid re-baking and just dip the baked breaded florets in bbq/hot sauce. You can also bake them without breading them.

(Recipe courtesy of potatostrong.com)

DEVILED EGGS

Tue, 18 Jan 2022 21:40:37 GMT

Deviled eggs are a perennial potluck favorite. Our recipe replaces some of the egg yolks with nonfat cottage cheese—keeping the filling velvety and rich while reducing some of the fat. No one will know the difference.

Ingredients

12 large hard-boiled eggs (see Tip), peeled
1/3 cup nonfat cottage cheese
1/4 cup low-fat mayonnaise
3 tablespoons minced fresh chives or scallion greens
1 tablespoon sweet pickle relish
2 teaspoons yellow mustard
1/8 teaspoon salt
Paprika for garnish

Preparation

Halve eggs lengthwise with a sharp knife. Gently remove the yolks. Place 16 yolk halves in a food processor (discard the remaining 8 yolk halves). Add cottage cheese, mayonnaise, chives (or scallion greens), relish, mustard and salt; process until smooth.
Spoon about 2 teaspoons yolk mixture into each egg white half. Sprinkle with paprika, if desired.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 1 day.

Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Nutrition

Per serving: 34 calories

2 g fat (1 g sat, 1 g mono)

71 mg cholesterol

1 g carbohydrates

0 g added sugars

3 g protein

0 g fiber

85 mg sodium

31 mg potassium

Exchanges: 1/2 medium-fat meat

(Recipe and photo courtesy of eatingwell.com)

HUMMUS

Tue, 18 Jan 2022 21:38:13 GMT

A Middle Eastern classic, hummus has become daily fare for many Americans, whether as a dip or a sandwich spread. Make it as garlicky, lemony or spicy as you like (try it with smoked pimentón or Aleppo or other mild Middle Eastern pepper).

If you’re serving it as a dip, you may need to add more bean-cooking liquid, water, olive oil or lemon juice to thin it.

Ingredients:

2 cups drained well-cooked or canned chickpeas, cooking liquid reserved if possible

1/2 cup tahini, with some of its oil if you like

1/4 cup extra virgin olive oil, plus oil for garnish

2 cloves garlic, peeled, or to taste

Juice of 1 lemon, plus more as needed

Salt and freshly ground black pepper

1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish

Chopped fresh parsley leaves for garnish

Directions:

Put the chickpeas, tahini, oil, garlic and lemon juice in a food processor (or a blender for even smoother hummus), sprinkle with salt and pepper, and begin to process; add chickpea-cooking liquid or water as needed to produce a smooth purée.

Taste and adjust seasoning, adding more salt, pepper, or lemon juice as needed. Serve, drizzled with some olive oil and sprinkled with a bit of cumin or paprika and some parsley.

(Recipe courtesy of markbittman.com )

CHIPOTLE CHICKEN LETTUCE WRAPS

Tue, 18 Jan 2022 21:33:21 GMT

As an alternative to finger foods, you can arrange the lettuce on four plates, top with the chicken, and garnish with the scallions and chips.

Ingredients:

1¼ lbs. boneless, skinless chicken breast

1 Tbs. extra-virgin olive oil

5 cloves garlic, minced

½ chipotle pepper in adobo sauce (more to taste), minced

1 cup orange juice

¾ tsp. kosher salt

16 Boston (or Bibb) lettuce leaves

4 oz. tortilla chips, broken up

3 scallions, sliced

Directions:

In a large non-stick pan, sauté the chicken in the oil until browned on both sides, about 3 minutes per side. The chicken will not be fully cooked, so remove it to a dedicated cutting board.
Add the garlic and chipotle to the pan and sauté for 30 seconds, then stir in the orange juice and salt. Simmer until slightly thickened, about 3 minutes.
Cut the chicken across the width into ½-inch slices and return them to the pan. Toss to coat with the sauce and cook through, 2-3 minutes.
Stack the lettuce leaves on a plate. Serve the chicken, scallions, and chips in bowls. To assemble, spoon a small amount of the chicken, scallions, and chips into a leaf of lettuce and wrap.

Serves 4.

Nutrition Information (per serving):

Calories: 400

Sodium: 460 mg

Total Fat: 18 grams

Saturated Fat: 2.5 grams

Carbohydrates: 27 grams

Protein: 32 grams

Fiber: 3 grams

(Recipe courtesy of nutriotionaction.com)

SIMPLE LIFESTYLE CHANGES TO HELP YOUR HEART

Tue, 18 Jan 2022 21:33:13 GMT

The month of February is American Heart Month, making it the perfect time to start living a heart-healthier life.

The best way to combat cardiovascular disease is to eat a healthy diet and add exercise into your life.

The following steps, according to the American Heart Association , will provide a lifetime of benefits to both your heart and overall health:

Start by knowing how many calories you should be eating and drinking to maintain your weight. Nutrition and calorie information on food labels is typically based on a 2,000 calorie diet. You may need fewer or more calories depending on several factors including age, gender and level of physical activity.

If you are trying not to gain weight, don’t eat more calories than you know you can burn up every day.

Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity – or an equal combination of both – each week.

Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness.

In addition to being more physically active, you should be sure that your diet includes a variety of nutritious foods from all the food groups. While you may currently be eating an appropriate amount of food, your body may not be getting the nutrients it needs to be healthy.

Nutrient-rich foods have minerals, protein, whole grains and other nutrients that are lower in calories, which can help you control your weight, cholesterol and blood pressure.

Make sure your diet includes:

a variety of fruits and vegetables,
whole grains,
low-fat dairy products,
skinless poultry and fish
nuts and legumes
non-tropical vegetable oils

The American Heart Association recommends the following eating patterns to follow on a daily basis:

Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Replace high-calorie foods with fruits and vegetables.
Choose fiber-rich whole grains for most grain servings.
Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. If you choose to eat meat, look for the leanest cuts available and prepare them in healthy and delicious ways.
Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout and herring).
Select fat-free (skim) and low-fat (1%) dairy products.
Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. For someone eating 2,000 calories a day, that’s about 13 grams of saturated fat.
Cut back on beverages and foods with added sugars.
Choose foods with less sodium and prepare foods with little or no salt.
If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man.
Follow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes.

To learn more about how diet and exercise can benefit your heart, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com .

PEACH & BLUEBERRY COBBLER

Tue, 18 Jan 2022 21:32:02 GMT

This is a healthier version of a traditional cobbler, with canola oil in place of some of the butter and whole-wheat flour instead of all-purpose flour. Unlike more classic biscuit-topped cobblers, the peaches and blueberries are nestled into a tender batter that swells around the fruit as it bakes. Other fruits may be substituted. It’s especially beautiful when baked in and served right from a cast-iron skillet.

Ingredients

3 tablespoons unsalted butter
3 tablespoons canola oil
1 cup whole-wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1 cup reduced-fat milk
1/2 cup sugar
1 teaspoon vanilla extract
3 ripe but firm peaches, (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups frozen
2 cups (1 pint) fresh or frozen blueberries

Preparation

Preheat oven to 350°F.
Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes.
Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine.
Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter.
Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.

Nutriton

Per serving: 182 calories

8 g fat (3 g sat, 3 g mono)

11 mg cholesterol

26 g carbohydrates

3 g protein

3 g fiber

212 mg sodium

140 mg potassium

Carbohydrate Servings: 1 1/2

Exchanges: 1/2 fruit, 1 1/2 carbohydrate (other), 1 1/2 fat

(Recipe and photo courtesy of eatingwell.com)

CANNELLINI BEANS AND CHORIZO

Tue, 18 Jan 2022 21:31:34 GMT

Chorizo is a Spanish sausage that is flavored with paprika and comes either fresh or smoked. For this recipe fresh sausage is the best choice. You can use Italian chicken or turkey sausage instead—just add 1 Tbs. of paprika while sautéing the sausage.

Ingredients:

½ lb. chicken chorizo sausage, casing removed

3 Tbs. extra-virgin olive oil

5 cloves garlic, minced

2 bell peppers, chopped

1 15 oz. can no-salt-added cannellini beans

Freshly ground black pepper

Directions:

Sauté the sausage in the oil, breaking it up into small pieces, until lightly browned, about 3 minutes. Stir in the garlic and cook for another minute. Remove the sausage and garlic with a slotted spoon and set aside. Sauté the peppers until they start to brown, 2-3 minutes. Stir in the beans with their liquid and heat through. Stir the sausage into the peppers and beans. Season with plenty of black pepper.

Serves 4.

Nutrition Information (Per Serving 1¼ cups):

Calories: 300

Sodium: 370 mg

Total Fat: 16 grams

Saturated Fat: 2.5 grams

Carbohydrates: 21 grams

Protein: 17 grams

Fiber: 6 grams

(Recipe courtesy of nutrionaction.com)

HEALTHY SNACKS FOR SUPER BOWL SUNDAY

Tue, 18 Jan 2022 21:29:51 GMT

The Super Bowl is on Sunday, which means many people will be attending parties to watch the game and be tempted by such staples as chicken wings, pizza, chips and pop.

To help you stay away from the high-calorie, salty, fatty, sugary and over-processed food that will undo all the hard work you’ve been putting in at the gym, here are six healthy alternatives from the Center for Science in the Public Interest to offer your guests or take along if you are attending a party.

Veggies and Hummus: You can make your own hummus or buy a packaged brand like Sabra, Tribe or Athenos. Serve the hummus with platters of baby carrots, red pepper slices, cherry tomatoes or snow peas. A typical hummus has about 50 to 70 calories per two-tablespoon serving.

Roasted Chickpeas: Chickpeas aren’t just for making hummus. Roasted, they make for a snack that’s high in fiber and a good source of protein. The Good Bean Roasted Chickpea Snacks come in seven flavors, including Cracked Pepper, Thai Coconut and Smoky Chili & Lime. Saffron Road Crunchy Chickpeas is another good option, which offers Korean BBQ, Falafel, Wasabi and other flavors. A quarter cup serving has around 120 calories.

Chipotle Chicken Lettuce Wraps: Need a substantial finger-food? This recipe , developed by Nutrition Action culinary director Kate Sherwood, is a great alternative to wings. Flavored with garlic, chipotle pepper in adobo sauce, and orange juice, these lettuce wraps are garnished with scallions and slivered tortilla chips. The wraps are 400 calories per serving.

Cannellini Beans & Chorizo: Instead of a big vat of chili con carne, consider this 5-ingredient, 20-minute recipe for white beans and chicken or turkey sausage. This dish keeps sodium under control (370 mg) and packs 6 grams of fiber for just 300 calories.

Clementines: Put out a big bowl full of sweet, easy-to-peel and kid-friendly clementines (or other variety of mandarin orange). Halos and Cuties are two brand-name varieties of these little seedless, citrus gems, typically sold in bags or small wooden crates. Each has around just 40 calories and a gram or two of fiber.

Flavored waters: Instead of soda, consider seltzer water spiked with fruit juice, or if you’re more ambitious, pitchers of spa water flavored with slices of citrus fruits, cucumbers, herbs such as basil or mint, and berries.

Cauliflower wings: These cauliflower wings (or bites) could easily replace some of the soy chicken products if you happen to use them, and make many meat eaters pretty happy as well.

STRENGTH TRAINING TIPS FOR BEGINNERS

Tue, 18 Jan 2022 21:29:13 GMT

The gym can be a hard to navigate as a beginner and it’s easy to get intimidated, if you don’t have a plan. Here are five training tips for beginners.

1. Start Light

In the beginning the most important thing is form. Make sure that you are doing the exercises correctly, even if this means using a lighter weight. Don’t let your ego get in the way. Too much weight and incorrect form are the easiest way to get hurt. How can you improve if you can’t go to the gym?

2. Get a Buddy

Find a friend with similar goals as yours to join in the gym. It will make each workout more fun and make it easier to stick to your routine.

3. Find a Coach or Routine to Follow

Everyone has a different budget. If you can afford a personal trainer, it can be extremely beneficial to your exercise journey. If a trainer is out of your price range, at least find an exercise plan. This will keep you accountable and you won’t be going into each workout blind.

4. Listen to Your Body

You can’t workout to the point of exhaustion every day. Eventually, your body is going to break down. If you’re tired or sore or need a day, use it to recover. Get a massage, foam roll, stretch. It won’t ruin your routine to use a day for active recovery.

5. Wear Proper Gear

Wear proper attire and equipment to the gym. I’m not telling you to spend hundreds of dollars on clothes, shoes and equipment, but find the right gear. Find shoes that fit properly and are comfortable for both lifting and running (I like Nike Metcons) and if you can invest in a heart rate monitor. A heart rate monitor can be great for monitoring how difficult a workout was and when to rest/recover.

AMP FITNESS TESTIMONIAL – MARK S.

Tue, 18 Jan 2022 21:27:25 GMT

I have known Larry for five years. We meet when he was assigned as my personal trainer at a fitness facility in Richmond Heights. He has conducted my weekly workouts ever since.

What makes Larry unique, as compared to other trainers I have worked with, is he has always conducted a well-thought-out routine. His workouts at AMP are designed to maximize the time we are together, but are not too much, so I can still move the next day. I have never had an injury under his guidance.

Now he has evolved into an even-better experience.

AMP features a highly trained and qualified staff who follow Larry’s dedication to the customer. The facility also has high-tech equipment, specifically by using the MyZone cardiac-monitoring and record-keeping system. I feel like I am in the Fitness Center on the Starship Enterprise.

Thanks Larry!

ROASTED NEW POTATOES & GREEN BEANS

Tue, 18 Jan 2022 21:26:55 GMT

Whoever said potato salad needs to be cold? For this warm version, new potatoes are roasted right alongside green beans, then tossed in a tangy champagne vinegar and Gorgonzola dressing. If you like, you can toss in some baby arugula.

Ingredients

1 1/2 pounds new or baby potatoes, scrubbed and cut in half
8 ounces green beans, trimmed
5 teaspoons extra-virgin olive oil, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper, plus more to taste
2 tablespoons champagne vinegar or white-wine vinegar
1 tablespoon Dijon mustard
3 tablespoons crumbled Gorgonzola or other blue cheese
2 tablespoons finely chopped scallion greens

Preparation

Position rack in lower third of oven; preheat to 450°F.
Toss potatoes and green beans in a large bowl with 2 teaspoons oil, salt and pepper. Spread evenly on a rimmed baking sheet. Roast, stirring once or twice, until the potatoes are tender and golden and the green beans are tender and browned in spots, 25 to 35 minutes.
Whisk the remaining 3 teaspoons oil, vinegar and mustard in a large bowl. Stir in cheese and scallion greens.
When the vegetables are done, toss with the dressing in the bowl. Serve warm.

Tips & Notes

Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

Nutrition

Per serving: 151 calories

5 g fat (1 g sat, 3 g mono)

3 mg cholesterol

23 g carbohydrates

0 g added sugars

4 g protein

3 g fiber

295 mg sodium

567 mg potassium.

Nutrition Bonus: Vitamin C (22% daily value), Potassium (16% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 1 fat

(Recipe and photo courtesy of eatingwell.com)

MEET AMP FITNESS INTERN KIM WOLFF

Tue, 18 Jan 2022 21:26:21 GMT

Hi everyone, my name is Kim Wolff and I am here to share with you my experiences as I start my internship AMP Fitness.

First, though, let me fill you in on who I am, and why I decided to begin this journey down the path of health and fitness. I am 37 years old and have spent the last 30 years riding, training and caring for horses. I spent most of my previous career as a Three-Day Event Rider, which is basically a triathlon in the equestrian world that consists of three phases: dressage, show jumping and cross-country jumping.

Eventing is by far the most challenging, rewarding, expensive, dangerous and heart-breaking equestrian sport that exists. With that being said, I’m sure you can imagine how broken my body and my bank account is after 30 years in the sport!

The turning point for me came three years ago as I found myself flat on my back in a field, with the most excruciating pain I have ever felt radiating through my entire body. At that point I decided that competing wasn’t fun anymore, so I basically stopped riding, gained a ton of weight, and found myself barely able to bend over and lift a 50-pound bag of feed. I had officially hit my all-time physical bottom and, in the process, lost pretty much all of my self-respect and confidence and I continued to pack on the pounds.

A short time later I lost my father to cancer. That turned into my wake-up call as I realized it was time to stop feeling sorry for myself, listen to my dad and go do something with my life.

I signed up with a personal trainer at my local YMCA and began a healthy eating plan. I had no idea how to do even a basic movement, such as a squat, but I did know that from the second I walked into the gym I was happy and, finally, my life had direction. After a short time of working with a trainer, I decided I wanted to make personal training my career. I want to help people just like myself overcome the barriers life throws at them, both physically and mentally.

I did pretty well for the first year, losing 40-plus pounds and stronger every day, but it wasn’t until I began training at AMP Fitness that I truly started to feel my self-confidence returning. The trainers at AMP have not only helped me push through those last few mental and physical barriers, but they have also helped me to believe in myself enough to actually believe I could become a great trainer.

At this point in time, I am down 56 pounds from where I started, am bending over and lifting with ease, and most of my old achy injuries no longer bother me. I am currently enrolled at the National Personal Training Institute, where I am achieving well above my own academic expectations, which is, once again, truly a confidence builder.

So here I am, beginning my internship AMP Fitness! Today was my first day shadowing Larry Tedor, head trainer and AMP’s owner. What an amazing wealth of knowledge he has to offer! (Not to mention the most amazing clients that I get to meet from all walks of life.)

Today I learned several new exercises and how to pair them up differently for each individual client. I also learned what to do and not do with pregnant women during a workout session, and how calcium is released and used by muscles during exercise. I spent several hours at AMP, but it felt like minutes because there is so much to learn and absorb.

I can’t wait to see where this amazing opportunity will lead me! Stay tuned and follow me on this wonderful life-changing journey!

Until next time.

Kim

Editor’s note: This is the first in an occasional series that will highlight Kim’s internship at AMP Fitness.

IS IT YOUR METABOLISM?

Tue, 18 Jan 2022 21:25:55 GMT

AMP Fitness in Beachwood, Ohio continues to show your Metabolism is key to your weight loss success.

“When it comes to weight loss, there is no such thing as ‘one size fits all.’ Many factors affect a person’s metabolic rate: age, weight, body composition, hormone levels, gender and fitness level combine to create a highly unique number,” said Larry Tedor, owner of AMP Fitness. “Similarly, each person gains weight for a variety of physical, emotional and environmental reasons. Charts and averages are not always effective ways to construct a diet plan.

During the simple, 10-minute test, the air you breathe out is analyzed to determine exactly how much oxygen your body consumed and measure your metabolic rate. Once completed, your metabolic rate is then used to calculate your Target Caloric Zones. These zones reveal the maximum number of calories you can eat each day and still lose weight, leaving your body healthy, happy and satisfied.

“With the CardioCoach you receive specific data so that we can customize a plan just for you. No gimmicks, no empty promises. Just real science that leads to real results. Understanding your body’s unique metabolic rate will allow the fitness professionals at AMP Fitness to customize your weight-loss or maintenance program around your needs.

“With the CardioCoach you receive specific data so that we can customize a plan just for you. No gimmicks, no empty promises. Just real science that leads to real results.” – Larry Tedor, AMP Fitness Owner

“Additionally, your RMR results can screen for a slowed metabolism that may explain frustrated attempts to lose weight in the past. It can also reveal changes in your metabolism during the weight-loss process that can help trouble shoot a frustrating plateau. Also, once you reach your goal, an RMR measurement can give you the precise caloric prescription for maintenance to help you sustain that goal weight.”

Metabolic testing measures what you burn through:

Exercise: Your resting metabolic rate is used to calculate how many calories you would burn if you exercised moderately for 30 minutes.
Lifestyle : Your resting metabolic rate is used to calculate how many more calories you burn by performing daily activities like walking, eating and driving.
Resting: Your resting metabolic rate is a number that is unique to each person. It represents the number of calories you would burn if you sat in a chair all day long.

“Understanding your body’s unique metabolic rate will allow the fitness professionals at AMP Fitness to customize your weight-loss or maintenance program around your needs.” – Larry Tedor, AMP Fitness Owner

Once your resting metabolic rate is determined, you can then calculate the number of calories you can eat each day for one of three target zones:

Maintenance: The number of calories you need to eat to stay at your current weight. This is an important number to know as it will help you keep off the weight you have worked so hard to lose.
Weight loss: The maximum amount of calories you can eat and still lose weight at about 1.5 pounds a week. By listening to what your body wants, you will learn what it needs to be successful.
Supervised: Too few calories can slow your metabolism, deprive you of vital nutrients, and cause you to regain lost weight quickly. It can also lead to muscle loss.

To learn more about the benefits of Resting Metabolic Rate testing, or to schedule your test, call AMP Fitness at 216-831-3674 or by email at info@ampfitness.com.

AMP Fitness is located at 23436 Commerce Park in Beachwood. Our hours are Mondays through Fridays from 6 a.m. to 7 p.m., and Saturdays from 7 a.m. to noon.

(Photo courtesy of korr.com)

KEEP CALM AND DO BURPEES

Tue, 18 Jan 2022 21:24:47 GMT

“Today we’re going to do burpees.”

Those six words may not be what you want to hear when you walk into the gym for a training session, but once you understand the benefits of burpees as part of a high-intensity interval training workout you will change your mind.

Unlike exercises that isolate just one part of your body — think bicep curls — burpees provide a full-body workout that helps you burn more calories in less time. And if you do them quickly and with intensity, you will receive a calorie burn that will last the entire day.

To perform a burpee, follow these steps:

From a standing position, drop down vertically and place both hands on the ground on either side of the foot.
In one clean motion, take both feet back, so you are now in a pushup position.
In one clean motion, bring the feet back to between the hands
From the bottom position, rise up tall and return to a standing position.
Repeat.

In addition to being fun to say, burpees provide several benefits to your workout:

Strength: Burpees will help you to improve the overall strength of your body. Because the pushup part of the move targets the upper body (arms, chest and upper back) and the up-and-down movement paired with the jump works the lower body (quadriceps, hamstrings, calves, hips and glutes), you will be giving all those muscles a simultaneous workout.

Endurance: Because they are a combination of resistance and cardio work, meaning that they trigger both aerobic and anaerobic responses from the body, burpees are an effective way to increase your workout capacity.

Fat Loss: Because they incorporate a stop-start motion, burpees are considered a high-intensity interval training exercise, which is one of the most effective ways to burn fat. Incorporating burpees into your workout burns a significant amount of energy and will continue to do so even after your workout is completed, thanks to excess post-exercise oxygen consumption.

Remember that the quicker you can perform a series of burpees, the more benefit you will see from the exercise. Try to add speed to every part of the exercise to maximize your work.

Before beginning any new exercise regimen, especially if you are not used to regular exercise, it is important to consult with your primary care physician.

To learn more about how we use high-intensity impact training in our workout programs, give us a call at 216-831-3674.

MEDITERRANEAN PORK PENNE

Tue, 18 Jan 2022 21:22:35 GMT

This recipe for Mediterranean Pork Penne is heart healthy and can be turned into a vegetarian meal by leaving out the pork.

Ingredients:

2 cups dry whole-wheat penne pasta

1 tablespoon olive oil

1 teaspoon garlic, minced

8 ounces white button mushrooms, rinsed and cut into quarters

1⁄2 bag (8 oz. bag) sun dried tomato halves, cut into thin strips

1⁄2 jar (8 oz. jar) artichoke hearts in water, drained, cut into quarters

2 cups low-sodium beef broth

2 tablespoons cornstarch

12 ounces stir-fry pork strips, sliced into 12 strips

1⁄2 cup fat-free evaporated milk

2 tablespoons fresh parsley, rinsed, dried, and chopped (or 2 teaspoons dried)

Directions:

(Makes four, 2 cup servings)

In a 4-quart sauce pan, bring 3 quarts of water to a boil over high heat.
Add pasta, and cook according to package directions. Drain.
Meanwhile, heat olive oil and garlic in a large sauté pan over medium heat. Cook until soft, but browned (about 30 seconds).
Add mushrooms, and cook over medium heat until the mushrooms are soft and lightly browned.
Add sun dried tomatoes and artichoke hearts. Toss gently to heat.
In a separate bowl, combine beef broth and cornstarch. Mix well.
Add broth mixture to the pan, and bring to a boil.
Add pork strips, evaporated milk, and parsley, and bring to a boil. Simmer gently for 3-5 minutes (to internal temperature of 160 degrees).
Add pasta, and toss well to mix.

Nutritional Analysis (per serving):

Calories: 486

Total Fat: 11 g

Saturated Fat: 3 g

Cholesterol: 50 mg

Sodium: 250 mg

Total Fiber: 8 g

Protein: 33 g

Carbohydrates: 56 g

(Recipe courtesy of Cleveland Clinic Heart Healthy Recipe Corner)

2015 MARCH MADNESS MYZONE CHALLENGE

Tue, 18 Jan 2022 21:19:28 GMT

We’ve reached that time of year when people start to abandon their New Year’s resolutions, so we are here to give you that motivational boost to continue to work on the fitness goals you made just a few short weeks ago.

It’s time for our first big MyZone Challenge of 2015!

The goal of our March Madness Challenge is to empower you to see that your vision of a healthier life is possible by handing over the reins and putting you in charge. Throughout this challenge AMP Fitness will be here to show you the path and provide you with the tools you will need to make your fitness journey a success.

Be warned … there will be some insanity and madness will ensue as we drop some “crazy bombs” during this challenge. Through it all we want you to remember to have fun and challenge yourself to improve on you. As you know we promote an overall healthier lifestyle, so some of the challenges may not be fitness related.

So let’s get Lean & Mean in 2015!

The March Madness Challenge will be set up in a bracket format. We will start on March 1 with 16 challenges for you to complete over a seven-day period. We will reduce the number of challenges — but raise the difficulty — each week for a four-week period. If you make it all the way through your bracket and into the Championship round, you will be given one final challenge with the chance to earn an extra 1,000 MEPs.

All the challenges can be done at home, or you can choose to complete some of them during your workout sessions when you come into AMP. Just let your coach know which challenges you want to do so they can add them to your exercises.

Click here to print out your challenge bracket.

This challenge is intended to be fun so we hope you enjoy it. We ask that as you work your way through the challenge to post your progress on any social media sites you frequent so we can all follow along — and if you know of anyone who is looking to start living a healthier life, invite them to participate with you.

On a side note, if you are feeling ambitious, maybe you’ll follow the lead of Tom R. and commit yourself to burning 1,000 calories (or 500 calories for females) every time you step inside the gym. Tom’s goal this year is to burn a minimum of 1,000 calories every time he comes into AMP Fitness, and he has already inspired others to do the same.

Many of our clients have done a great job with staying the course and have been rewarded with it on the scale! Barry N. has lost 26 pounds in the past 90 days, while Paul is down 15 pounds. We also would like to mention that a new member of our family, Jennifer W., has already lost five pounds in just her first month of work. Way to go Jennifer!

If you happen to see Tom, Paul, Barry or Jennifer, let them know how good they’re doing in their journey to health. Keep up the good work everyone!

Good luck and let’s jump aboard this crazy bus!

ARE YOU HAVING A PLATEAU?

Tue, 18 Jan 2022 21:17:55 GMT

Have you ever begun exercising with a particular weight goal or body type in mind? At first you start to see all these results. Your clothes may be fitting differently and your body is becoming more defined. You are pleased with the results and love the way your body is changing. You may have even bought new clothes to show off your new look, and then “IT” happens!

The reason you stop seeing results is because your body has adjusted and is no longer challenged to do the same activities that once were hard. How do you get past a plateau you ask? Well, the first thing you must do is challenge the body again. You need to add more stress, whether it is by increasing your cardio, intensity, or amount of resistance. You need to challenge the body, because it is this challenge that actually yields results.

Not sure on how to take it to the next step? Try these suggested tips:

FREQUENCY – Exercise at least 3x/week. Exercising (cardio) more than 5 times may not greatly improve your level of fitness if you are doing the same thing every day. Your results greatly depend on the amount of effort you put in. With resistance training you can alternate different body parts different days of the week. Try to get in a total of 3 hours per week.
HEART RATE – If your heart rate isn’t within its most optimal range then you need to either bring up the speed or resistance. For strength training, if the body isn’t being challenged or overloaded you will not see substantial results. This overloading is what gives you those arms of steel, and those beach-body abs.
INTENSITY – Try interval training. Work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your exercise sessions vary from day to day. Try to push it to the max effort. As you become more accustomed to exerting yourself in this manner, you may even want to try longer intensity intervals or cutting down on recovery time.
METABOLISM – Get you metabolic rate tested. As you exercise and start to lose weight your metabolism changes as you change. You need to feed your body enough to function and lose the weight, but keeping your intake too low for too long will actually cause the opposite effect your looking for. Your body goes into self-protection mode and slows down your metabolism even more. AMP Fitness can help you find your personal number to keep things moving in the right direction. Call us to set up an appointment to schedule your metabolic test today.

BACKYARD COLESLAW

Tue, 18 Jan 2022 21:15:48 GMT

Instead of a heavy creamy dressing, this refreshing coleslaw is dressed with a light caraway-flavored vinaigrette. The pretty crinkled leaves of Savoy cabbage have a nutty flavor, making this slaw especially flavorful.

Ingredients

2 tablespoons extra-virgin olive oil
2 tablespoons red-wine vinegar
1 teaspoon sugar
1/2 teaspoon caraway seeds,crushed
Pinch of salt
Freshly ground pepper to taste
3 cups finely shredded Savoy cabbage, (1/2 small-to-medium cabbage)
3 cups finely shredded red cabbage, (1/4 medium cabbage), rinsed
1/3 cup coarsely grated onion

Preparation

Whisk oil, vinegar, sugar, caraway seeds, salt and pepper in a large bowl.
Add Savoy cabbage, red cabbage and onion.
Toss to coat.
Serve within 2 hours.

Nutrition

Per serving: 69 calories

5 g fat (1 g sat, 4 g mono)

0 mg cholesterol

6 g carbohydrates

1 g added sugars

1 g protein

2 g fiber

44 mg sodium;

81 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1 fat

(Recipe and photo courtesy of eatingwell.com)

OBLIQUE MUSCLES IMPORTANT STABILIZERS FOR YOUR TORSO

Tue, 18 Jan 2022 21:15:47 GMT

Almost two months into the Major League Baseball season and Jason Kipnis of the Cleveland Indians seems almost like a different player.

Last year, Kipnis suffered an injury to his right oblique muscle and missed more than a month of the season. The injury led to Kipnis, who was coming off an All-Star season in 2013, to finish with a career-low .240 batting average as he struggled throughout the season to regain his form.

Now healthy, Kipnis is fourth in the American League in batting average at .337 and is once again playing like an All Star – in part because he is no longer bothered by his oblique muscle.

When we think of the abdominal muscles we often focus on those muscles in the front of our stomach area. We may imagine of that six-pack that we see on people in fitness magazines, a group of muscles known as the rectus abdominus.

But there is another area to the abs that can get neglected, and it’s our oblique muscles.

The oblique muscles run along the side of the waist and are important stabilizers in the trunk. The primary function of the oblique muscles is to rotate your trunk (torso). We have two sets of oblique muscles: right internal and external, and left internal and external. If you rotate to your left, your left external oblique and your right internal oblique are doing the work and vice versa.

While you may not be a professional baseball player, your obliques are engaged in almost every physical movement or activity you do, including resistance training, running, basketball, soccer, baseball, and so on.

If you want to strengthen your oblique muscles, the following are some exercises to add to your workout regiment:

Cable or Medicine Ball Wood Chop
Seated Russian Twist
Bent Elbow Side Plank
Pallof Cable or Resistance Band Press

Be sure that when you are performing any exercises that you keep your goal or sport in mind. To get the most out of your workout, you should always train with movements and exercises that mimic the activity or sport you are participating in.

To learn more about the functional training techniques we offer at AMP Fitness, contact us at 216-836-3674 or by email at info@ampfitness.com.

(Photo courtesy of Getty Images)

8 TIPS TO HELP YOU KICK THE SOFT DRINK HABIT

Tue, 18 Jan 2022 21:11:01 GMT

While soft drinks are the go-to beverage for millions of Americans each day, consuming those sugary drinks increases your risk of type 2 diabetes, heart disease and other chronic conditions.

According to Harvard’s School of Public Health, people who consume sugary drinks regularly—1 to 2 cans a day or more—have a 26 percent greater risk of developing type 2 diabetes than people who rarely have such drinks.

A study that followed 40,000 men for two decades found that those who averaged one can of a sugary beverage per day had a 20 percent higher risk of having a heart attack or dying from a heart attack than men who rarely consumed sugary drinks. A related study in women found a similar sugary beverage–heart disease link.

A 22-year-long study of 80,000 women found that those who consumed a can a day of sugary drink had a 75 percent higher risk of gout than women who rarely had such drinks. Researchers found a similarly elevated risk in men.

In addition to an increased risk of diabetes and heart disease, sugary soft drinks pose a challenge to your bones. Studies have shown that there is an inverse pattern between soft drink consumption and milk consumption — when one goes up, the other goes down.

Sodas contain high levels of phosphate and when you drink more soda than milk, you put more phosphates than calcium into your body, which can have a negative impact on your bone health.

If you are looking to cut back, and ultimately stop, your consumption of soft drinks, here are eight tips from myfitnesspal.com to help you get started.

Be okay with scaling back slowly. If you drink three or more sodas a day, switching to tap water cold turkey will most likely make every sip feel like a punishment … not to mention induce some serious caffeine withdrawal headaches. But you can start replacing some of the soda you drink with water. Over time, you’ll miss those first few sodas less and less and eventually you’ll be ready to cut out one or two more.

Get on a soda schedule. Create a schedule for weaning your soda consumption. By writing a plan, you’re thinking through and committing to a reasonable approach to drinking less. For example, if you normally drink three sodas per day, cut down to two per day for an entire month, and then one per day the month after. From there, you can gradually cut down even further.

Explore tasty alternatives. Once you start cutting out soda, you’re going to want to replace it with other fluids so you don’t get dehydrated. If you miss the carbonation of soda, try sparkling water. If you crave something sweeter, add an ounce or two of 100 percent fruit juice. Flavored waters are also an option.

Keep your alternatives handy. Once you find a few suitable soda alternatives, make sure they’re within reach when you get thirsty. If you just love the tingle of carbonation on your tongue, keep your cabinets stocked with club soda, or invest in a Soda Stream or one of these more classic soda carbonators and make it yourself at home. If you like flavored water, slice up a bunch of oranges, cucumbers or rinse off some berries at the beginning of the week and make a fresh pitcher every morning. Fill up a water bottle before heading out to run those afternoon errands. If you’re prepared, when thirst strikes you’ll have one less excuse to grab for a soda.

Adopt a no soda policy. Have a “no soda at home” policy — if it is not in the house you can’t drink it. From there, you can expand to not having soda at work, at restaurants, at the movies or before a certain time of the day. Try choosing one to start, and then adopt more as you feel ready.

Break the routine … by substituting a new one. For many people, soda drinking, much like that morning cup of coffee, is a ritual. Think about when you habitually grab a soda and then figure out how you can change the scenario and make a healthier beverage choice. After just a few weeks your old, bad habit will likely be replaced with your healthier routine.

Make yourself accountable. If you’re the type of person who is motivated by accountability, telling your family, co-workers and friends that you’re giving up soda really works. When you start cutting out soda, keep yourself accountable by telling people around you, and reap the benefits of having their support along the way.

Redefine the word “stop.” Just because you want to “stop drinking soda” doesn’t mean you can never enjoy one again. Maybe for you “stop” means getting down to one per week, say when you’re out to a nice dinner or as a lunchtime treat on Fridays. The best way to approach a long-lasting behavior change is by making it sustainable and avoiding those feelings of deprivation. If allowing yourself a soda on occasion makes you happy, by all means! In the end, it’s about making healthy habits the default and enjoying treats along the way.

AMP FITNESS TO OFFER MYZONE-3 STARTING IN JUNE

Tue, 18 Jan 2022 21:07:28 GMT

AMP Fitness is proud to announce that it will be the first fitness center in Northeast Ohio to offer the MyZone-3 Physical Activity Belt.

The newest physical activity belt delivers the same heart rate-based effort tracking technology as its predecessor, while also allowing users to view their physical activity data a smartphone in addition to the current on-screen view available at AMP Fitness.

The MyZone system works by having members wear a heart-rate monitoring belt that sends their readings to screens at AMP Fitness in real-time. Through a series of personalized, color-coded tiles, users always know precisely what heart-rate zone they are in at any given moment during their workout, allowing them to put in optimum effort to obtain maximum results.

The versatility of MyZone-3 will allow the new belt to connect with the MyZone App as well as a variety of popular fitness apps. Now, users can upload their data to the cloud wherever they are via a smartphone and access the data on days they do not work out at AMP Fitness.

With MyZone-3, users can also create challenges to compete against their previous personal best, and even get some friendly competition going between family and friends. As users progress, they can rank up and earn brag-worthy badges, which are perfect for sharing on social media.

MyZone’s heart rate monitoring technology provides users with accurate tracking of the effort they put into every workout. Through real-time physical activity data, users can work out smarter, enjoy friendly competition, stay motivated, and keep focused on their fitness goals.

The MyZone-3 belts will be available starting in mid-June, and current AMP Fitness clients have the option of purchasing the upgraded belts at a reduced price. (The current belts will still continue to work and be supported by MyZone.)

For more information, contact AMP Fitness owner Larry Tedor at 216-236-3674.

https://vimeo.com/emereocreative/myzone

Q&A ON THE MARCH MADNESS FITNESS CHALLENGE

Tue, 18 Jan 2022 21:06:09 GMT

Hello Everyone! Are you ready for spring? I know I’m ready for some sunshine! Well maybe our March Madness MyZone Challenge can keep you warm until then.

I know some of you had some great questions about the challenge and I think I answered most of them, but in case we missed some, here’s a quick rundown of the challenge.

Q: How come I haven’t received my MyZone challenge invite?

A: This particular challenge is not a MyZone challenge. There’s no requirement to join this challenge. As always, AMP Fitness tries to think outside of the box and keep things fresh and innovative.

Q: Do I have to do all 16 exercises each day?

A: No, you have seven days to complete the 16 items listed on the bracket.

Q: What if I can’t do a burpee because knee hurts?

A: You can modify any exercise in the list if needed. You should not have any pain while working out. If you need a modification to any exercise, please ask you coach.

Q: What’s a “Tabata Mountain Climber”?

A: During Tabata training you perform a particular exercise for 20 seconds then rest for 10 seconds, repeating the cycle eight times.

Q: What if I don’t own a jump rope?

A: That’s OK, you can always simulate the exercise as if you had one. Also, if you can’t jump up and down due to knee issues, you may modify the exercise to marching in place or performing High Knees.

Q: Why do you want me to share my progress on Facebook?

A: Posting your progress on social media is motivational for both you and others, as they see how well you’re doing and can show their support. Feel free to share with your friends, family, co-workers or neighbors. Any form of sharing is fine.

Q: I have to only drink 6 glasses of water for an entire week or earn 150 MEPs?

A: No silly! Good catch though! It should read Drink 6 glasses of water for a single day and Earn 150 MEPs for a single day.

Q: I’m ready to go! Where can I download the bracket?

A: Right here!

AMP FITNESS GET BACK 2 BUSINESS CHALLENGE

Tue, 18 Jan 2022 21:05:12 GMT

Summer is knocking and we have woken up from the long … very long … winter sleep. We are now gearing up for our B2B Summer Challenge! In honor of the greener grass & warmer sunny weather, we will have only two color zones count in this MEPs challenge: Green & Yellow.

This challenge will last 21 days – June 7 to June 28 – so collect as many points as you can!

Do you have what it takes to come out on top and be the best version of you as possible? Step up, dig deep and aim for the sky as you accept this challenge! It will make you a better person and help you blossom into the person you want to become.

The guidelines for the challenge are as follows:

Wear your belt during any physical activity that elevates your heart rate.
Wear your belt at AMP Fitness and when you do any other form of exercise outside of the gym. (Examples of physical activity that may get your heart rate up: running outside or on a treadmill, biking, hiking, walking, gardening, cardio classes, playing with the kids or pets, etc.)
Do not wear your belt at work even if you have a labor intensive job. This challenge is for you to go beyond your work day to put in the effort. The idea is for you to get yourself moving more than you do in a regular work day.
Do not wear your belt while swimming. It is not waterproof only water resistance. It can handle sweat, but not being submerged in water.
Remember: if your belt is not picking up your heart rate you may have to moisten the sensors.

Don’t forget that for every minute in the green zone you earn 3 MEPs; every minute in the yellow zone earns 4 MEPs in the yellow.

Just log into your MyZone account to accept the challenge (look for an email invitation from MyZone), then get moving and make every movement matter!

OK, now get out there, enjoy the beautiful days that are ahead and stop to smell the flowers … only not for too long! If you have any questions along the way, just ask your coach and we’ll be happy to help you out.

And remember: if it doesn’t challenge you, it doesn’t change you!

EVERYONE NEEDS A PERSONAL TRAINER

Tue, 18 Jan 2022 21:05:12 GMT

Too often, potential clients see personal trainers as luxuries reserved for the rich and famous.

In reality, anyone can benefit from using a personal trainer to hit their fitness goals.

While a personal trainer does cost money, investing in one is a guaranteed way to improve your health and fitness as opposed to throwing money away on gimmicks and programs that never get you anywhere.

We bring a unique attitude and approach to personal training business: Every AMP Fitness team member is moving in one direction – towards client, company and personal success..

Click on this link , which is courtesy of the National Personal Training Institute, to learn more about the benefits of working with a personal trainer.

At AMP Fitness, we believe in helping our neighbors get fit and live a healthy lifestyle. We know how difficult finding an effective workout regimen can be. If you are serious about getting results and reclaiming your attractive, healthy, and energetic body and stop “spinning your wheels” once and for all, please don’t wait another minute to contact us.

We take a collaborative approach to create a tailored strategy for success.

We can help you achieve all of your fitness goals and get you there faster than you ever thought possible!

Our services and impact go far beyond our personal training sessions per day. We are body and lifestyle transformation specialists, dedicated to delivering the most professional and effective service possible. Your fitness, health and goals are our obligation!

When you add up everything we can do to help you achieve your fitness goals, you’ll truly see the benefit of hiring a personal trainer.

UNILATERAL TRAINING OFFERS THREE PRIMARY BENEFITS TO YOUR WORKOUT

Tue, 18 Jan 2022 21:02:00 GMT

Unilateral training is a style of training in which you are only working one limb at a time, rather than using both limbs concurrently to complete a particular exercise.

While using traditional bilateral training movements (think a traditional barbell bench press using both arms to press the weight) are still very essential in making up a complete strength and conditioning program, it is important to incorporate unilateral training movements as well.

According to mensfitness.com , there are three primary benefits to unilateral training:

Joint Strengthening: The instability of having dumbbells and not barbells asks for a lot more effort from your joint capsules (i.e. shoulders, elbows, wrists) to steady the load. This capacity simply cannot be exploited to the same degree through typical barbell training. The connective tissue of each joint will be trained to get stronger also, contributing to its overall health.
Core Strengthening: Unilateral training will also help core strength. In any typical single arm or single leg movement, the body will have the propensity to “lean” or twist in order to accommodate for the load being lifted on only one side. Keeping a straight body (or, making it look as though there’s an even load on each side) means twice as much work for the abdominals. The best part is that this is a much better function of the abdominals to train—namely, anti-rotation and dynamic stability of the abs and lower back. These are the ways in which the core is working for most of the day, and sharpening up this capacity will outperform leg raises and crunches any day of the week.
Caloric Burn: When you do exercises that focus on one limb after the other, the set usually takes twice as long. That means more time spent under tension with load, more calories burned and an improved training effect. If you’re looking to lean out, a fair deal unilateral training should take their place in your program to complement foundational barbell and compound movements.

The following are some examples of unilateral exercises that you can include in your workouts:

Chest: single arm machine chest press, single arm cable fly, single arm cable crossover, single arm pec deck fly
Lats: single arm dumbbell row, single arm seated cable row, single arm pulldown
Delts: single arm dumbbell press, single arm machine press, single arm dumbbell/cable lateral, single arm dumbbell upright row
Biceps: single arm cable curl, single arm preacher curl, single arm dumbbell curl
Triceps: kickbacks, single arm lying/seated extensions, single arm pushdowns
Legs: single leg squats, single legged leg press, single leg extensions, step-ups, single leg lying/seated/standing leg curls, single leg stiff deadlifts
Calves: single leg seated raise, single leg standing raise, single leg calf press
Traps: single arm dumbbell/machine shrugs, dumbbell cleans
Lower back: dumbbell deadlifts
Forearms: single arm dumbbell wrist and reverse wrist curl

It is important to remember that when you first start to integrate lower-body unilateral exercises into your workouts to take it slow — you want to follow a sensible progression rather than starting off with advanced moves. Upper-body unilateral exercises don’t require as much balance, however, so following a progression is not as important.

To learn more about how to incorporate unilateral exercises into your workout, contact us at 216-236-3674.

RAF KEEPING FIGHTING FIT WITH MYZONE

Tue, 18 Jan 2022 21:01:59 GMT

MyZone is helping to keep Royal Air Force personnel fighting fight after being installed at Fylingdales, a Royal Air Force station on Snod Hill in the North York Moors, England.

The station is home to approximately 50 personnel and it’s the job of physical training instructor Martin Wood to ensure that the base’s staff are in top shape.

“One of my primary tasks is to improve and maintain the fitness of all station personnel, which is monitored through a bi-annual fitness test,” explained Wood in a MyZone press release. Any personnel who fail the fitness test must undergo a 12-week re-conditioning program and MyZone has been part of the program for the past year.

“With MyZone there is no hiding, so I can see how much effort individuals are putting into their re-conditioning programs,” Wood said. “I can use the data to give objective feedback showing them that they are below the standard we require.”

Wood had so much success with the MyZone system that the technology has been made available to all station personnel.

“As personnel are mandated to complete three sessions of 50 minutes of moderate to vigorous exercise each week, MyZone is a great tool, not only for me but also the individual, to see both the level and frequency of their training,” Wood said. “Using MyZone I can monitor exactly what people are doing and if I feel certain individuals need to increase their training when their fitness test is approaching, I can pre-warn them.

“MyZone is also great for those individuals who think they are working to their max but actually aren’t. It shows them they can push harder.” – Martin Wood, RAF

“I’ve seen an instant change in how hard individuals work out as a result of MyZone, especially toward the end of classes when it gets tough. They can see their data and they know everybody else can, too, so they keep the intensity up for the whole class. There is no longer a hiding place. It’s also great for those individuals who think they are working to their max but actually aren’t. It shows them they can push harder.”

The technology has been installed in both gyms at the station with screens displaying MyZone data during classes and on the gym floor. Individuals use MyZone to monitor their fitness, while Wood sets challenges for all users every other month. In February, teams competed to workout in any form of exercise in the green zone , which is 70 percent to 80 percent of the user’s heart rate.

“There is a real buzz around the place because of MyZone,” says Wood. “There’s so much interest in it and the conversations about MyZone are constant. Users love the live display showing their effort, which is something they’ve never used before. The competitive beasts push themselves hard and the newcomers who don’t often talk about fitness are always letting me know about the little personal bests they keep hitting.

“MyZone has helped to increase not only the amount of exercise the station does as a whole, but also the intensity of that exercise. MyZone is an excellent way for individuals and (personal trainers) to measure effort.”

To learn more about the benefits of the MyZone training system, contact AMP Fitness at 216-236-3674 or by email at myampfitness@gmail.com.

(Photo courtesy of RAF Fylingdales.)

MEDICINE BALLS ADD ANOTHER LAYER TO YOUR WORKOUT

Tue, 18 Jan 2022 21:00:34 GMT

Medicine balls provide an effective means of improving muscular power, endurance and functional fitness, and anyone can use medicine balls to help improve their fitness. Medicine balls are used in a variety of settings — in health clubs to accommodate the health and fitness goals of novice exercisers and by advanced athletes to achieve sports-specific conditioning goals.

The following, courtesy of the American College of Sports Medicines, offers tips on the benefits of using a medicine ball and how to effectively incorporate one into your workout routine.

Why use a medicine ball?

Medicine ball training can be effective in improving muscular power, and movement velocity is a critical factor in power development. Plyometrics increase the power of the movement by harnessing the natural elastic components of the muscles and tendons as well as the stretch reflex. These quick movements develop explosive power through muscular actions.

Medicine ball training is one of the many components in an individual’s routine, as the exercises promote variety by introducing a novel stimulus for physiological adaptation. Training with a medicine ball helps to develop total body power, muscular endurance and flexibility. Exercises involving tossing and catching the ball are typically classified as a plyometric exercise (a specific type of exercise utilizing the stretch-shortening cycle of the muscle to produce power).

Although used as part of strength and conditioning programs, medicine balls typically do not provide a sufficient load to produce the overload needed to create strength gains in certain exercises. However, they do provide a more comfortable and feasible means of safely increasing the load for certain exercises, and improvement in muscular power have been demonstrated, especially for upper body movements.

Selecting a medicine ball

Medicine balls can be found in a variety of sizes and weights, typically ranging from a few inches in diameter (baseball-sized) to larger than a basketball and from one to 50 pounds and even heavier for athletes training for power. Most medicine balls are round, but they are also available with built-in handles to offer improved grip and in shapes such as footballs for sport-specific training. In addition, some medicine balls have been designed with single or double handles or ropes in order to increase specificity to training.

Usually, medicine balls are constructed of either leather, nylon or some rubberized material. Size does not always determine the weight of the medicine ball. In general, smaller and lighter balls should be used for training speed, while heavier medicine balls would be utilized for strength-speed and/or power training.

Consider the following questions when selecting a medicine ball:

People tend to choose a heavier ball than required. The general rule when selecting a medicine ball is that it must be heavy enough to visibly slow the motion, but not so heavy that control, accuracy or range of motion are lessened. Fatigue at the end of a workout will diminish motor skills; therefore, if you lose control, then the ball is too heavy. For power training, it is recommended that the medicine ball’s weight corresponds to about 30-50 percent of the one-repetition maximum of a similar weight training exercise.

Following the principle of progressive overload, as you become stronger and more economical in your movement, then you will need to progress to the next size of ball.

It is better to start with a light ball and gradually work up to greater resistance. This will ensure that proper movement technique and form is not compromised.

The size and shape of the medicine ball will vary depending on the exercise being performed. It is important to remember that power and multi-joint exercises, such as the backward overhead medicine ball throw or the overhead medicine ball squat, might require a larger size ball in order to work muscles sufficiently. However, exercises done with the ball at arms’ length that seem manageable when held close to the body may be too heavy when held away from the body.

Using a medicine ball

Ensure there is adequate workout space. Many medicine ball exercises involve throwing and catching; therefore, individuals must have spacious and clutter-free area. The minimum recommended area is about 20 square yards, especially when performing throwing exercises.

Medicine ball exercises

Backward Overhead Medicine Ball Throw – Begin in a squat position holding the medicine ball in both hands between the legs. In a quick movement, bring the arms upward and over the head releasing the ball at chest level and following through. Repeat for the desired number of repetitions.
Chest Pass – With a partner, position your feet shoulder-width apart, in a power stance. Make sure your knees are slightly flexed and abdominals tight. Pass the ball to your partner at chest level. Receive the ball with a strong core and legs while retaining your balance. Repeat for the desired number of repetitions.
Depth Push-Up – Lie in the push-up position with both hands on the medicine ball and elbows extended. Quickly remove the hands from the medicine ball and drop down. Contact the ground with hands slightly farther than shoulder width apart and elbows slightly flexed allowing chest to almost touch the medicine ball. Immediately and explosively push up by fully extending the elbows and putting your palms back onto the medicine ball. Repeat for the desired number of repetitions.
Medicine Ball V-Ups – Lie supine, on your back with legs straight and arms extended straight overhead holding the medicine ball. Simultaneously raise your legs and trunk into a seated V position, bringing the medicine ball and legs upright overhead. Return to start position and repeat for the desired number of repetitions.

Training partners

Although not necessary for every exercise, a number of medicine ball exercises require a partner. Training partners should match in approximate size and strength, and you should remember to practice each exercise before attempting a more intense pace or rhythm. It will provide partners a chance to learn proper execution of the movement while ensuring accuracy and coordination.

Establish a smooth rhythm of motion to reduce surprises and accidents. When throwing the medicine ball, determine whether your partner is ready to receive the ball. When receiving, ensure that you keep your eyes on the ball. Catch the ball with extended and open hands kept close together, and at contact, let the arms flex to absorb the impact.

To learn more about the various functional fitness exercises available, contact us at 216-236-3674.

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CLIMB EVERY MOUNTAIN

Tue, 18 Jan 2022 20:59:33 GMT

Mountain climbers are an essential part of a high-intensity, interval training session as they benefit both muscular and cardiovascular fitness by increasing your strength, flexibility and blood circulation.

Mountain climbers hit your upper arm muscles, core and legs, making them a perfect calisthenic exercise that challenges your balance, agility and coordination.

To perform a mountain climber, follow these steps:

Assume a press-up position with your hands directly under your chest, making sure thy are shoulder width apart and your arms are with straight.
Have your body form a straight line from your shoulders to your ankles.
Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
Return to the starting position and repeat with your left leg.
Continue alternating for the desired number of reps or time. (You will start to feel the effects of the exercise after about 20 to 30 seconds.)

Mountain climbers provide several benefits to your workout, including:

Efficiency: Mountain climbers are a compound exercise, meaning they work several joints and muscle groups simultaneously. The steady running motion targets your glute and leg muscles, including your quadriceps and hamstrings. Your core muscles, including your back, hips and abs, work hard to keep you stable. Even your shoulders and chest are part of the workout. You can boost the overall strength benefits of the exercise by keeping your hips closer to the floor.

Mobility: Because mountain climbers involve constant, smooth and repetitive movement, they are a great way to increase joint flexibility. As every repetition involves flexion and extension of the hips and knees, the exercise will loosen up the joints and improve mobility, which in turn improves overall function, boosts athletic performance and lowers your susceptibility to injury.

Cardiovascular Health: While mountain climbers build your lower-body strength, the continuous switching of the legs also increases your heart rate, a benefit for your heart and lungs.

Coordination and Agility: Mountain climbers require coordination, quick feet and an acute sense of timing, making them a great test for improving your agility. If you are going to complete a series of high-energy sets, you need to maintain the correct form and keep your weight evenly distributed between your feet.

Before beginning any new exercise regimen, especially if you are not used to regular exercise, it is important to consult with your primary care physician.

To learn more about how we use high-intensity impact training in our workout programs, give us a call at 216-831-3674.

WHAT DOES IT MEAN TO BE PHYSICALLY FIT?

Tue, 18 Jan 2022 20:56:49 GMT

Physical fitness is defined as “a set of attributes that people have or achieve that relates to the ability to perform physical activity” (USDHHS, 1996). In other words, it is more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components:

In order to assess your level of fitness, look at all five components together.

What is “cardiorespiratory endurance (cardiorespiratory fitness)?”

Cardiorespiratory endurance is the ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity (USDHHS, 1996 as adapted from Corbin & Lindsey, 1994). To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

What is “muscular strength?”

Muscular strength is the ability of the muscle to exert force during an activity (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

What is “muscular endurance?”

Muscular endurance is the ability of the muscle to continue to perform without fatigue (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

What is “body composition?”

Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body (USDHHS, 1996 as adapted from Corbin and Lindsey, 1994). A person’s total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!

What is “flexibility?”

Flexibility is the range of motion around a joint (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.

References

U.S. Department of Health and Human Services. Physical activity and health: a report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion; 1996.

KIM’S DIARY: TRAINING MY FIRST CLIENT

Tue, 18 Jan 2022 20:53:10 GMT

Hey guys, Kim here, we have a lot of catching up to do!

I have been performing my internship at AMP Fitness now for several weeks, and words do not do justice for how grateful I am to Larry Tedor and Marie Mesher for all they have taught me. I am truly blessed to have access to their level of knowledge and experience in the world of personal training.

I have been asking myself quite a bit “what is the most enjoyable aspect of this internship?” Truthfully, I can’t find just one answer to that question. Everything I do during the day, from watching the trainers in action, meeting new clients, watching existing clients achieve new goals and, heck, even cleaning the gym – I love it all!

There are so many aspects of the business to learn and, I have to be honest, my head is spinning just a little! The most difficult thing for me right now is finding the right exercises to pair together to help my clients get the maximum results. I find the number of exercises available to be a bit overwhelming and very difficult to choose.

So, are you guys ready for the most exciting part of this update?

I trained my first client! Yep, all by myself. I wrote a 30-minute workout and took the client through it with no assistance at all! My client was Cindy Jackson, a very good friend of mine, my prior boss, and a longtime client of Larry’s. What a trooper she was! The jury’s still out on who’s counting was actually on target, but all in all I couldn’t have asked for a better experience.

I have a few things to work on, but I’m pretty confident that I will continue to become more comfortable and make the necessary changes fairly quickly. While on the exterior I seem cool as a cucumber, on the inside is a whole different story! I think I changed the workout at least eight different times prior to working with Cindy, but we won’t mention that part to Larry! Cindy enjoyed the workout enough to ask for another next week, so I guess I better get started with that exercise selection!

Talk to you again soon!

Kim

CONGRATULATIONS ON A SUCCESSFUL FITNESS CHALLENGE!

Tue, 18 Jan 2022 20:51:58 GMT

We’ve now flipped the calendar to April, which means a successful conclusion to our March Madness Fitness Challenge.

I’m sure that if you participated that you had fun with the brackets during the course of the challenge. Great work for a job well done to everyone!

We need to offer a big double high-five to everyone who braved the entire month of crazy and made it all the way to the end — especially Max, Leslie, Cindy and Mark, who all made it to the final All-Star Challenge.

Now that we are done with the March Madness Challenge, we can turn our attention back to basketball to actual basketball, so Let’’s go Cavaliers!

Keep and eye out for our next challenge, which will be designed to help you spring into a transformed & stronger you!

RESISTANCE TRAINING HELPS INCREASE MUSCULAR FITNESS

Tue, 18 Jan 2022 20:51:02 GMT

Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.

According to the American College of Sports Medicine , resistance training is accomplished through the use of traditional free weights and dumbbells, weight machines, body weight, elastic tubing or medicine balls. At AMP Fitness, our personal coaches choose the right equipment to match the physical fitness level of each individual client (there is no “one size fits all approach”).

For example, clients that are just starting out may do more of their resistance training through machine-based exercises to help them safely learn the movements. Over time, free weights are incorporated as each client increases their muscle fitness.

Two key variables in resistance training are the number of repetitions per set and the amount of weight used, with higher repetition sets (even at lower weights) developing the muscle’s ability to work continuously for a longer period of time, or what is known as muscular endurance.

Developing muscular endurance helps to prevent injuries and promotes greater efficiency of movement. High-repetition endurance training is also beneficial for anyone who wants to improve muscle function with minimal increase in muscle size.

Resistance training can also help tone the body, and increase muscle mass, through a process known as hypertrophy. Usually, the weight selected will be lifted eight to 12 times to achieve muscle exhaustion, for two, three or four sets. Building larger, stronger muscles will help you develop a toned, athletic body, improve your performance, prevent injuries and increase your overall resting metabolism.

If you have specific resistance training goals, it is important to follow a progressive training program. According to the American College of Sports Medicine, progression is “the act of moving forward or advancing toward a specific goal over time until the target goal has been achieved.”

You can make progress in your workouts with specific trainable characteristics of muscular fitness, such as strength, power, hypertrophy and local muscular endurance. While all four of those factors will improve with almost any properly designed resistance training program, you will maximize your results by properly modifying the amount of weight lifted; the total number of exercises, repetitions, and sets that are performed in a given exercise session; the rest period between sets, and the frequency of each workout.

It is important to remember that when you are first starting out you will experience a relatively rapid increase in strength that often is followed by a plateau of improvement. After you hit that plateau, any gains you make in muscle strength and size will be hard earned.

Over time, however, you muscles will respond to continuous resistance training by increasing in size, so don’t be discouraged if you hit a plateau — it is actually an encouraging sign that gains in muscle size are soon to follow.

Varying your workouts can help you push past a plateau. The theory of variation is that you can coax growth and strength from your muscles by surprising them with a range of different stresses. The muscles will respond in size and strength as they are forced to adapt.

To learn more about the benefits of resistance training workouts, give us a call at 216-831-3674.

(Information for this article was sourced from Better Health and livestrong.com )

STUDY FINDS THAT WEIGHT TRAINING MAY HELP KEEP THE POUNDS OFF

Tue, 18 Jan 2022 20:49:29 GMT

Exercise following weight loss may help you keep unwanted pounds from returning, according to a recently published study by researchers at the University of Alabama at Birmingham. The study, published in Medicine & Science in Sports & Exercise, found that people who start or continue an exercise program – most notably weight training – after they lose weight are more likely to keep the weight off.

According to an article in The New York Times , simply exercising without changing your eating habits rarely results in weight loss, but rather can result in a weight gain as you typically feel more hungry after a workout and are tempted to overeat.

In the university study, researchers tested 100 overweight, sedentary women, all of whom agreed to consume a diet consisting of only 800 calories per day. The women also completed an array of baseline tests, and researchers also used an elaborate equation to establish how much time the women were moving each day.

One-third of the participants were asked not to exercise; one-third began a supervised aerobic exercise program, consisting of about 40 minutes of walking or jogging on a treadmill at a brisk pace three times a week; and the final third started supervised upper- and lower-body weight training three times per week.

Each woman, whether she exercised or not, stayed on the 800-calorie daily diet until she had lost 25 pounds. At that point, participants continued to follow the exercise instructions while transitioning for a month to a customized, supervised diet designed to keep her in energy balance, or at a level intended to make her neither gain nor lose weight.

Over all, the data suggest that exercise — in particular weight training — after weight loss prompts people to move more throughout the day, said Gary R. Hunter, a distinguished professor in the Department of Human Studies at the University of Alabama at Birmingham and lead author of the study.

People who exercise burn more calories and, if they stay disciplined about their food intake, should be able to avoid regaining weight.

While the study was small and relatively short-term, “It seems clear that exercise is very important if you wish to keep the weight off,” Dr. Hunter told The New York Times.

BE SURE TO STAY HYDRATED FOR AN EFFECTIVE WORKOUT

Tue, 18 Jan 2022 20:48:23 GMT

Water is one of the most important components of the body as, among other functions, it assists in the transportation of nutrients, helps lubricate joints and body tissue, aids in digestion, and regulates and maintains body temperature through sweating.

That last component is an important one as you are almost certainly going to sweat during your workout as exercise results in an elevation in your body’s temperature. How much your temperature changes depends on a number of factors, ranging from the intensity and duration of your workout, the clothes you wear, how hot (or cold) it is in the gym, and your metabolic rate. Your body compensates for all this by sweating and the evaporating sweat helps your body to cool down.

Along with a drop in your body’s temperature, you will also lose water and electrolytes (the primary composition of sweat), which can lead to dehydration or, in case of excessive fluid intake, hyponatremia, or low sodium in the blood. If water and electrolytes are not adequately replaced, you may see a decrease in your performance during your workout or, in extreme cases, experience a health problem.

Everyone is different when it comes to how much they sweat and how much they need to replenish fluids before, during and after a workout. With that in mind, here are some guidelines from the American College of Sports Medicine to help keep you properly hydrated.

Staying in balance

Feeling thirsty? Well, that is your body telling you that it has started down the road toward dehydration. That is why it is important to drink something before you feel thirsty and continue to drink throughout the day (water, that is).

One method of checking your hydration status, according to the American College of Sports Medicine, is by weighing yourself the morning of a workout and again after your workout. Comparing the two weights will help you estimate your sweat loss and corresponding fluid requirements. If you lost any weight it is likely because of fluid loss and you will need to replenish those fluids to stay properly hydrated. As long as you haven’t loss more than 3 percent of your body weight, you are good.

Impact of dehydration

Dehydration is the loss of essential fluids and salts and occurs when your body loses more fluids than it consumes.

According to the American College of Sports Medicine, dehydration can lead to:

Muscle fatigue

Loss of coordination

An inability to regulate body temperature

Heat illness, such as cramps, heat exhaustion or heat stroke

Decreased energy and athletic performance

Hydrating before exericise

Because everyone is different, there is no one set guideline for how much you should drink before a workout. But the American College of Sports Medicine recommends that you drink:

16-20 fluid ounces of water at least four hours before exercising

8-12 fluid ounces of water 10-15 minutes before exercising

Drinking water with salt and/or with a small meal can stimulate your thirst and help you retain fluids.

Hydrating during exercise

You should:

Drink 3-8 fluid ounces of water every 15-20 minutes if you are exercising for less than 60 minutes

Drink 3-8 fluid ounces of a sports beverage (5-8 percent carbohydrate with electrolytes) every 15-20 minutes when exercising for more than 60 minutes.

Do not drink more than one quart an hour during exercise

Hydrating after exercise

Check your body weight to estimate your fluid loss. Your goal should be to correct your losses within two hours of exercising by drinking 20-24 fluid ounces of water for every one pound lost in body weight.

Remember, sweat is a good thing – it makes you breathe faster, your heart works more, your circulation improves and you experience an increase in your metabolism.

Just be sure to stay properly hydrated!

(Photo courtesy of www.123wallpapers.in)

ROCK YOUR WORKOUT WITH A REFRESHED PLAYLIST

Tue, 18 Jan 2022 20:43:28 GMT

If you are looking to update your workout playlist, you may want to check out the website Run Hundred.

Each month the site accepts submissions from people on their favorite workout songs and takes votes on the best ones. At the end of each month, the site posts a list of the Top 10 songs, along with the songs’ beats per minute to help you choose a tune that is appropriate for each stage of your workout.

For the month of April, here is the Top 10:

Jason Derulo – Want to Want Me – 115 BPM
Carly Rae Jepsen – I Really Like You – 122 BPM
Zedd & Selena Gomez – I Want You to Know – 130 BPM
Ricky Martin – Adios – 128 BPM
Madonna – Living for Love (Dirty Pop Remix) – 129 BPM
Ariana Grande – One Last Time – 126 BPM
Deorro & Chris Brown – Five More Hours – 128 BPM
Andy Grammer – Honey, I’m Good – 123 BPM
Kid Rock – First Kiss – 132 BPM
Jack Ü & Kiesza – Take Ü There (Missy Elliott Remix) – 80 BPM

To find more songs to help build your playlist, you can visit the site’s free database, which allows you to search by genre, tempo and era to find the best songs to help you push your workout to the max.

7 TIPS TO ACHIEVING YOUR FITNESS GOALS

Tue, 18 Jan 2022 20:41:12 GMT

The start of the new year brings with it the opportunity for people to make changes in their lives.

The biggest change that many try to make, and often struggle to accomplish, is exercising more and trying to live a healthier lifestyle.

While your intentions may be pure, your heart (and body) may try to betray you on the journey to better health.

Here are seven tips that will help you not only set your fitness goals for the coming year but also help you achieve them.

Be Realistic

Be realistic when setting your fitness goals. If you have never run before don’t expect to join the Boston Marathon in May. But there is no reason you can’t start working toward participating in a 5K come the spring.

Once you create your goal you should then ask yourself the following three questions:

How big is the goal?
What does it take to achieve the goal?
Can you see yourself reaching the goal?

Then talk to a professional trainer about setting up a program to help you answer those questions and achieve your goal.

Be Specific

When you set a goal make sure to determine exactly what it is you want to do. Instead of saying “I will go to the gym three times a week,” you could say “I’m going to lose 15 pounds by June.”

The more specific you are the more you will be able to focus on the goal, and the easier it will be to create a plan for success.

Track Your Progress

Have a visual way of tracking your progress, such as the MyZone system used at AMP Fitness. Being able to see a visual representation of the work you are putting in while you are doing it will keep you motivated. It also allows you to set mini-goals – you burned 500 calories at your last workout, can you do 525 this time? – to shoot for while you work toward your bigger goal.

Be Consistent

Creating a consistent routine will help you optimize your results and should be one of your main fitness goals. Once you establish a program that works, you’ll become more efficient and it will be easier to adjust your routine as you make progress. If you aren’t sure where to begin, know that just showing up to work out is more than half the battle.

Focus on Creating Healthy Habits

It is easy to focus solely on results, especially if you see other people at the gym outperforming you or if someone has the body type you want. But rather than focus on the results, keep your attention on developing the habits needed to help you achieve your goal.

Give Yourself Time

We all know people who go all in on something – either a crazy diet that fizzles out after a few weeks or someone who only goes to the gym in January – so it is important to be reasonable when setting your goals.

It is very difficult to make a drastic change in your lifestyle and have it take hold, and you will most likely not get stronger or faster every day that you workout. But each workout will make a difference, even if it is not immediately noticeable, and take you one step closer to reaching your goal.

Enjoy the Process

Exercising and dieting don’t have to be complicated, boring or something that makes you miserable. Remember: exercising is a great outlet for relieving stress, so don’t make it something that adds more stress.

The best workout routine or diet is the one that you can maintain for a long period of time and make a daily part of your life. Experiment to find out what works best for you. If you hit a bump in the road along the way, don’t get angry. Just make an adjustment and keep working toward your goal.

8 DANGEROUS EXERCISE HABITS YOU NEED TO AVOID

Tue, 18 Jan 2022 20:39:46 GMT

Exercises and exercise routines don’t fall into simple categories like “good” or “bad,” but many people, especially when they are first starting an exercise regiment, have some pretty bad exercise habits that, over time, can lead to an injury.

Everyone has a different level of tolerance and fitness, so during training it is important to remember that what is safe for one person may cause an injury in another. In general, high-risk exercises require more fitness and skill to be done safely. Plyometrics, for example, are great for building explosive power, but only work well for a highly trained person using perfect form. When performed by a beginner with limited skill or fitness, plyometrics can lead to a variety of injuries.

While it’s best to learn about exercise safety from a certified fitness professional, it is also important to use common sense and avoid exercises that aren’t right for your fitness level. Listen to your body and when in doubt, back off. You can always increase your intensity during your next workout.

Here are eight common exercise mistakes, courtesy of sportsmedicine.com, that you should avoid.

Working Through Pain: Pain is your body’s way of telling you something is wrong. Ignoring this message and pushing on is the fastest way to get a serious or chronic injury. Although it seems obvious to stop if you feel pain, many athletes exercise with pain. Don’t. If you feel pain, stop what you are doing and rest.

Skipping Rest Days: Any exercise routine that lacks rest days is potentially unsafe. A large number of sports injuries are the result of overuse. These injuries occur from simply doing too much exercise. To avoid overuse injuries, balance rest days with exercise to allow the body to recover from the stress of training.

Doing Only One Type of Exercise: Doing the same exercise day after day may help you become very skilled at a sport, but it is another way to end up with an overuse injury. Stressing the same muscle groups and performing the same movement patterns repeatedly can put a tremendous amount of strain on muscles, tendons and ligaments, causing irritation, inflammation and even stress fractures. Even if you successfully avoid an overuse injury, you may end up with muscle imbalance, weakness, tightness and alignment problems. To avoid these problems, vary your exercise training routine. Do a variety of different types of exercise and cross train.

Performing Uncontrolled or Sloppy Movements: Sloppy or uncontrolled movements occur for a variety of reasons, including fatigue, lack of appropriate skill, going too fast and a lack of attention. When you are exercising, it’s essential to be in control of your body. Sloppy execution or poor control is a set-up for injury. Even the safest exercise can become unsafe when done in an uncontrolled manner.

Forcing Unnatural Joint Movement: Any unnatural joint movements put you at high risk for an injury. Unnatural movements are typically caused by using a machine that isn’t designed for your specific body shape or size and forces your joints to move in a way that doesn’t follow your normal range of motion. One exercise that forces an unnatural joint movement is the behind the neck lat pulldown. This exercise works against the structural design of the shoulder joint. It puts unnecessary stress on the rotator cuff muscles and forces the shoulders to rotate externally, a position vulnerable to dislocation. Additionally, you are forced to drop the head forward to the chest during the movement, which causes additional neck strain. Instead of this unnatural and dangerous exercise, consider lat pulldowns to the front, which work with the body’s natural range of motion.

Doing Too Much Too Soon: Gradually increasing both the time and intensity of exercise is the ideal way to allow the body to adapt, grow stronger and become more fit. However, pushing your body beyond its ability to adapt will result in illness or injury. Many beginners find this out the hard way. They go out too hard, too fast and too furious and end up sore, injured and hating exercise. Even elite athletes can fall into this trap by thinking that if they are extremely fit in one sport, they can do anything. Remember to be realistic when assessing your ability and skill level.

Related: How do I perform a burpee?

Using Poor Form or Technique: When you are new to exercise or learning a new routine, it’s important to learn how to do the movements properly. Most people should get some professional coaching at the beginning of a new sport to learn the fundamentals and develop good habits. Keep in mind that we are all unique and some movements may be better-suited to your abilities or biomechanics. An instructor can help you modify exercises to fit your unique needs.

Lifting Too Much: Any weight training exercise that is done with weights that are too heavy for you is risky. It’s that simple. If you can’t maintain proper form while lifting, the weights are too heavy for you.

If you want to learn more about how to exercise properly, give us a call today at 216-236-3674.

CHOCOLATE COCONUT CASHEW BUTTER

Tue, 18 Jan 2022 20:39:44 GMT

This chocolate coconut cashew butter is a tasty alternative if you are tired of peanut butter or want a break from almonds. And it tastes amazing on apples!

Ingredients:

2 cups raw cashews
4 tsp. organic coconut oil
3 Tbsp. unsweetened coconut flakes
2 Tbsp. pure maple syrup or honey
1½ Tbsp. cocoa powder or cacao powder
Pinch of sea salt

Instructions:

Puree cashews in a food processor until smooth. Once smooth and while the motor is still running, slowly add in coconut oil. Puree until combined. Add more oil if you’d like a thinner consistency.
Turn off food processor and add in coconut flakes, maple syrup/honey, cocoa powder and sea salt. Puree again until well combined.
Transfer to a sealed container and store in the fridge for up to 7-10 days.

5 CHEST EXERCISES TO ADD TO YOUR WORKOUTS

Tue, 18 Jan 2022 20:38:34 GMT

No matter what activity you are performing, from swinging a golf club to pushing a lawnmower, your chest muscles are an important part of everyday activities and sports.

Having toned pecs are also a key component for improving your physique for both men and women, making chest exercises some of the most popular additions to your strength training program.

While the standard flat bench press is a tried-and-true exercise when it comes to building your new chest, it is not the only tool you should have in your toolbox. Here are five chest exercises to add to your workout to help transform your chest.

Barbell Bench Press

You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells, is easy to spot and relatively easy to learn.

Do this exercise toward the start of your chest workout for heavy sets in lower rep ranges, and think about varying your grip width for a more complete chest development.

Flat-Bench Dumbbell Press

When you work with dumbbells, each side of your body must work independently, in what is known as a unilateral movement. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Performing flat dumbbell presses allows you to work with a heavier weight and add variety from a standard barbell press.

You can perform this exercise toward the start of your chest workout for heavy sets in lower rep ranges. But you should generally not do dumbbell presses in addition to the barbell bench press in the same workout because both moves are so similar.

Incline Dumbbell Press

Performing dumbbell presses with an adjustable bench adds another layer to your workout. Change the angle of the incline from one set to the next, or from one workout to the next, as working a muscle from varying degrees of incline helps to build it more thoroughly.

This is an occasional first movement, but it can easily go anywhere from first to third in your routine. Keep in mind, though, that the later you do this movement, the less weight you’ll likely be able to push.

Incline Bench Cable Fly

This is an effective way to isolate your pecs after completing your multi-joint exercises, as cables allow for continuous tension throughout the exercise’s full range of motion. Perform these at the end of your workout for slightly higher reps (sets of 10-12). If you’re training with a partner, you can also do a few drop sets by performing the exercise and then reduce the weight, continuing until you reach muscle fatigue.

Bent-Forward Cable Crossover

Performing a cable crossover as a finisher can help you burn out and breakdown your chest muscle. Breaking down a given muscle when you workout forces your body to burn extra calories after the workout to aid in tissue repair.

This exercise will also work your core intensely because the core must stabilize the body in an upright posture while handling the weight.

(Photo courtesy of muscleandfitness.com)

AMP Fitness Testimonial – Frank C.

Tue, 18 Jan 2022 20:29:10 GMT

A little more than five years ago, I decided it was time to do something about the shape I was in. Never in my wildest dreams did I think about what a difference a personal trainer would make!

With a membership to a local gym came six free sessions with a trainer, so I figured why not? That is where I met Larry Tedor, who is as determined am I. Larry immediately made a difference and we blew past my original goal of losing 10 pounds in the first six months, finishing the time by being down 20 pounds!

I felt great and with Larry’s dedication to helping me meet my goals it just kept getting better. Now, after five years and 40 pounds, I couldn’t be happier about continuing to work with him and his team, and continuing to improve with new goals to reach and exceed.

Thank you Larry!

CURRIED BLACK BEAN & SWEET POTATO SKILLET

Tue, 18 Jan 2022 20:25:12 GMT

This dish contains one power house ingredient after the next, as it includes Swiss chard, black beans, quinoa, sweet potatoes, onions and garlic.

Ingredients:

4 cups of sweet potatoes, chopped
1 red onion, diced
½ a jalapeno, diced
3 cloves of garlic, chopped
2 bell peppers (any color)
1-15 oz. can black beans, drained & rinsed
1 bunch of Swiss chard, stemmed & chopped
1 cup of cooked quinoa
½ cup low sodium veggie broth
2 tsp of olive oil
1 tbsp of curry powder
Salt and pepper to taste

Instructions:

Heat olive oil in a large non-stick sauté pan. Stir in your onions, garlic, and jalapeños and allow to cook for about 5 minutes. Stir in the sweet potatoes, curry powder, a pinch of salt and half of the veggie broth. Once everything is well combined, put a lid on and cook for about six to eight minutes or until your sweet potatoes are just about fork tender.

Add the beans, quinoa, Swiss chard, and peppers and season with salt and pepper. Pour the remaining broth into the pan before popping the lid on and allowing to cook for another 5 minutes, or until the greens are wilted and the beans are heated through.

Serves 4

Nutritional Analysis

Calories per serving: 331;

Total Fat: 3.9 grams;

Saturated Fat: 0.4 grans;

Cholesterol: 0 milligrams;

Sodium: 319 milligrams;

Carbohydrate: 65.9 grams;

Dietary Fiber: 11.5 grams;

Sugars: 10.8 grams;

Protein: 10.6 grams

Recipe courtesy of cleananddelicous.com

TREADMILL OR INDOOR BIKE? BOTH HAVE THEIR ADVANTAGES

Tue, 18 Jan 2022 20:19:26 GMT

You’ve finished your schedule workout and now you want a high-intensity exercise to help add an extra boost to your cardiovascular fitness.

And then you see them: the indoor bike and the treadmill.

But which one is best for you? While both pieces of equipment will help, each offers different benefits, according to sportsmedicine.com.

Indoor Cycling

Body benefits: You’ll build cardiovascular fitness, muscle strength and stamina with indoor cycling.

Cycling uses both the quadriceps and hamstring muscles during a full pedal stroke, as well as your glutes and hip flexors. It’s low impact so it’s easier on your joints than running. Your abdominal muscles will help you maintain proper posture and breathe right, which in turn helps with stamina; however, your back and the bike itself offer additional support in these respects. Your arm muscles play less of a role, serving primarily to help balance you while you’re seated and stay steady as you shift from a seated to a standing position.

Weight-management perks: Indoor cycling classes are incredible calorie burners because they often include high-intensity intervals. You can expect to burn 400 to 600 calories during a 45-minute class; if losing weight is your goal, this is a great choice.

Surprising strengths: The camaraderie and instructor coaching in an indoor cycling class can help you work harder than you might otherwise and continue coming back for more.

Playing it safe: If you have lower back, hip, or knee problems, indoor cycling is a great choice since there’s no impact—but you may need to modify the resistance and body positions that are used to avoid further strain.

Your best bet is talk to your personal trainer about this concern before you start.

Treadmill Running

Body benefits: Besides providing a great cardiovascular workout, running is a weight-bearing activity, which means it has bone-building benefits. It relies on the quadriceps and the hamstrings to generate strides, as well as the glutes to power them continuously. The calf muscles are a primary generator of force in running, much more so than in cycling. Runners rely on their abdominal muscles more than cyclists do, primarily to help them stay upright. With running, the muscles at the front and back of the upper arms (the biceps and triceps) play a powerful role in propelling you along.

Weight-management perks: Running is one of the most efficient ways to incinerate calories but the effects depend largely on your pace. In 45 minutes, a 150-pound person can burn 357 calories jogging at a pace of 12-minute miles, 459 calories running 10-minute miles, and 587 calories doing 8-minute miles. Crank up the speed to 7 or 7.5-minute miles and you’ll torch closer to 700 calories in 45 minutes.

Surprising strengths: There’s no need to fit a scheduled class into your day—you can do a treadmill run whenever it works for you. And you can do your own thing, increasing the incline or picking up the pace as it suits you (or both), which will bring you even greater fitness and calorie-burning benefits.

Playing it safe: Because running is a high-impact activity, it can be hard on your joints, especially your knees and hips. To ease the jarring and impact, be sure to run with proper form and wear good quality running shoes that offer ample cushioning and support.

Bottom line

Who says you have to choose between these two intense forms of exercise? They each provide a great way to cross-train for the other because they use different muscles in different ways.

However, if you’re going to do one activity day after day at a level of high intensity, here’s some news to consider: Research from Appalachian State University in North Carolina found that when long-distance runners and cyclists trained hard for three days in a row, the runners experienced considerably more muscle damage and soreness and systemic inflammation than the cyclists did.

FOUR WAYS MASSAGE THERAPY ENHANCES YOUR WORKOUT REGIMENT

Tue, 18 Jan 2022 20:10:10 GMT

What can a combination of massage and exercise do for you?

Massage and exercise produce similar benefits in different ways, as they both help with sleep, mood and pain, while also improving your functionality. The results gained by combining both disciplines are exponential.

A word about massage and exercise. Did you know massage is a form of exercise? When you have a massage, your body’s soft tissue, including muscle, is being moved passively by the massage therapist. In fact, John Harvey Kellogg, massage pioneer, showed that muscle mass can be increased by regular massage, but this requires multiple daily treatments resulting in small increases. So, I wouldn’t get any ideas here about swapping massage for exercise.

There are powerful effects from moving the body, whether it’s passive or active! Here are four benefits of massage and exercise that you may not be familiar with.

Prevent the perils of a sedentary lifestyle. Our body was designed for motion. Our muscles, our joints, our fascia, everything wants to move. If we don’t move enough this becomes stressful for the body. Hours spent driving, at the computer, or in front of the TV can be an issue. In addition, the more we limit our movement, the more limited our movement becomes, meaning we move less and less. Use it or lose it as the saying goes. Exercise and massage can juice up your joints, increase your range of motion and circulation, and lessen restrictions so that you can move more easily.

Better body awareness. Body awareness helps to prevent injury as well as promoting good posture and well-being. It facilitates proper movement, helping to engage the right muscles and avoid movement that could lead to an injury. Massage can augment the body awareness gained by working out and vice versa. Body awareness helps you understand your position in space, posture, and how to most effectively and safely use your new sensations. You are tapping into your body’s innate wisdom. Massage can enable you to move correctly and exercising with a trainer, another set of eyes, ensures that you put the changes into use.

Prevent the cycle of pain. When the body is injured it compensates to keep you going. As time goes on, this compensation becomes an adaptation. In other words, changes the body makes to function can become a part of who you are, a new status quo. While the adaptation allows the body to function, it may not be the best solution for the body as a whole. The change may predispose you for further injury and the cycle perpetuates itself.

Massage can intervene and be a part of breaking this cycle by putting an end to maladaptive compensation, restoring a more balanced status quo. For example, let’s say you injured your right leg and began putting extra weight on your left lower extremity while healing. Sometimes an individual can continue putting more weight on the left leg long after the injury to the right leg has healed. There will also be changes to the body from head to toe. Perhaps the shoulders appear diagonal as they compensate for hips that are now at an angle. Perhaps compensation shows up in the ankle and arch of the foot.

Just as massage can restore balance, exercise is also helpful here. A good trainer keeps their eye out for maladaptive compensation and poor form. For example, they may strengthen weak muscles, fix an incorrect sequence of movement, or make you aware that you are favoring a side of the body or a muscle group. Using a mirror while working out can help as well. We all have habitual ways of moving that are particular to ourselves. A massage therapist and trainer can spot this and help you make the proper corrections.

Better posture. Poor posture can be a sneaky problem for your health. Just as you’ve read about driving and sitting at your computer being stressful, poor posture is also very stressful for the body. Sometimes weak abs and weak gluteus muscles combined with tight hip flexors and low back muscles can pull you into poor posture. Tight pecs and upper traps can do the same. In some scenarios adjusting poor posture can be a key element in relieving pain, jaw alignment, TMD, or pain in the back, shoulders and neck. This is how important posture is.

Many of my clients find relief once their alignment has been put back in balance. For example, lengthening the pecs, biceps, and certain neck muscles while releasing overstretched posterior shoulder muscles can facilitate opening the front of the body, establishing a place for the head right over the shoulders instead of forward. The body is now in a more neutral state and is properly balanced, thus requiring less effort to function and less of a fight against gravity. This translates to less stress in areas that were overloaded or misused. While working out, pick exercises to work specifically with your body and your needs.

Hayley Kotton is a licensed massage therapist (LMT) based in Beachwood. To learn more about the benefits of adding massage therapy to your workout routine, contact her at 216-210-2018 or by email at haylkotton@yahoo.com. You can also find her on Facebook.

DEALING WITH SPRAINS, STRAINS AND TEARS

Tue, 18 Jan 2022 20:04:36 GMT

A sprain is an injury to a ligament, while a strain is an injury to a muscle or tendon. No matter which one you have, it can result in lost time from your workouts.

According to the American College of Sports Medicine, A sprain is an injury to a ligament, the strong bands of tissue that connect a bone to another at a joint. The severity of a sprain can be classified by the amount of tissue tearing, impact on joint stability, pain and swelling.

A first degree sprain is the mildest and involves little tearing, pain or swelling, and the joint stability is good. A second degree sprain has the broadest range of damage, with moderate instability and moderate to severe pain and swelling. A third degree sprain is the most severe as the ligament is completely ruptured, the joint is unstable, there is severe pain and swelling, and other tissues are often damaged.

A strain results in damage to muscle fibers and to the other fibers that attach the muscle to the bone. Other names for a strain include “torn muscle,” “muscle pull” and “ruptured tendon.”

A first degree strain is the mildest and involves little tissue tearing; mild tenderness; and while there is pain, you will still have full range of motion. A second degree strain results in torn muscle or tendon tissues; painful, limited motion; in addition to some possible swelling or depression at the spot of the injury. A third degree strain is the most severe, resulting in limited or no movement, along with severe pain that may diminish after the initial injury.

Acute Treatment

There are several decisions you must make when you injure yourself, including how serious the injury is and whether you should go to a health care provider. Look for deformities, significant swelling and changes in skin color. If there are deformities, significant swelling or pain, you should immobilize the area and seek medical help. Many fractures will not cause a deformity.

Treating a sprain or strain

Management of both sprains and strains follows the PRICE principle.

P – Protect from further injury

R – Restrict activity

I – Apply ice

C – Apply compression

E – Elevate the injured area

This PRICE principle limits the amount of swelling at the injury and improves the healing process. Splints, pads and crutches will protect a joint or muscle from further injury when appropriately used (usually for more severe sprains or strains). Activity restriction, usually for 48 to 72 hours, will allow the healing process to begin. During the activity restriction, gentle movement of the muscle or joint should be started.

Related: 4 ways massage therapy enhances your workout

Ice should be applied for 15 to 20 minutes every 60 to 90 minutes. Compression, such as an elastic bandage, should be kept on between icings. You may want to remove the bandage while sleeping, but keeping it compressed even during the night is best. Elevating the limb will also keep the swelling to a minimum.

If you suspect more than a mild injury, cannot put weight on the limb, or it gives way, you should consult with a health care provider.

Rehabilitation

The next stage of rehabilitation begins following the first 48 to 72 hours. The second stage focuses on gentle movement of the muscle or joint, mild resistive exercise, joint position training and continued icing. During this stage, you may gradually return to more strenuous activities, such as strengthening. Pain should remain low during rehabilitation. If pain increases, it usually means you have attempted to do too much.

Throughout your recovery you can still maintain an aerobic training program. Options for training include stationary bicycling, swimming, walking or running in the water. If the injury is more than mild sprain or strain, it is best to consult your health care provider.

HOW TO AVOID 4 COMMON MISTAKES WOMEN MAKE AT THE GYM

Tue, 18 Jan 2022 19:53:00 GMT

Both genders have their own stereotypical training methods when they head to the gym.

Generally speaking, guys will tend to spend too much time on the muscles they can see in the mirror — pecs, biceps, abs — and not enough on crucial areas like the back, hamstrings and lower body in general. Women wear a different set of blinders, which makes them no better or worse than men, just different.

According to Oxygen magazine , the following are four of the most common mistakes that women make while at the gym, along with tips on how to correct them on your next visit to see the kind of results you want.

Doing Too Much Cardio

You see it at health clubs across the nation: dozens of people, a majority of them women, lined up on treadmills and ellipticals, going nowhere. Gym-goers spend countless hours performing steady-state cardio as a means of burning body fat and losing weight. Unfortunately, most of this time is wasted because this kind of low-intensity exercise is far from the most efficient way of leaning out.

“When most people think of weight loss, they associate it with sweating and believe that running and other forms of steady-state cardio are the best way to produce the results they want,” says Jessica Janicek, a New York-based personal trainer. “However, this may not be intense enough for someone looking to lose significant amounts of fat. One may think the answer is to run harder for longer, but that may actually be more detrimental. Running not only pounds on your knees, joints and back, but it can potentially cause the body to go into muscle-burning mode. At that point, your body is not burning the fat you want gone.”

The key to torching fat and transforming your body is intensity. Weight training, when performed intensely with sufficient volume, is as effective as anything at increasing metabolism and getting leaner. Using cardio to burn fat is fine, but it needs to be fast-paced and challenging. Follow a high-intensity interval training regiment for cardio sessions.

“Intervals are probably the best way to go about burning fat,” Janicek says. “Whether on a treadmill or in your neighborhood, you want to aim for a sprint of 30 to 45 seconds followed by a light jog or brisk walk for about one minute. This spike in heart rate, then stabilization, then spike again, is what puts the body into a fat-burning/cardiovascular-conditioning mode instead of a muscle-deteriorating one.”

Fix It: For HIIT cardio sessions, follow a 2:1 active-rest-to-work ratio, making sure each work interval is done with all-out effort, regardless of the activity. It could be anything from sprinting outdoors to riding hard on a stationary bike to doing continuous burpees. Because of the high intensity, HIIT sessions shouldn’t last long, somewhere around 10 to 20 minutes, depending on your fitness level. Two to three of these workouts a week in addition to regular resistance training and a clean diet will ensure maximum fat burning.

Going Too Light

It’s practically a rule of thumb among the general public: Men use heavy weights; women go light. There might as well be a dividing line on the dumbbell rack, where the big weights (40 pounds and up) are for boys only and girls can use the colorful 5- and 10-pounders. But don’t worry, picking up a heavy weight and lifting it for a challenging set of eight to 10 reps won’t make you look like a bodybuilder; women’s natural testosterone levels aren’t high enough for that, and you’re probably not consuming 5,000 calories a day, either.

“I hear this a lot when my female clients first come to me to train: ‘I just want to tone up and lose some weight. I don’t want to be all muscles and look weird,’” says Liz Jackson, an Oklahoma-based trainer. “My response is the same for all of them: In order for you to have shape and definition, you must first have some hypertrophy [growth] of the muscle. You accomplish this by lifting a challenging weight for you. If 10 pounds is heavy for you at the beginning, that’s fine. But you need to be struggling by the end of your set on the last two to three repetitions.”

Where that 10-pound weight is concerned, it might be heavy for you on lateral raises and biceps curls (exercises that usually don’t allow for big weights), but for most women, a pair of 10s will be too easy for a 10-rep set on moves like shoulder and chest presses, dumbbell rows, squats and lunges. If you can just overcome the fear of getting too big and bulky, lifting heavier will help you achieve a goal that will please an overwhelming majority of women (and men, for that matter): increased fat burning.

“Women have to fight for every ounce of muscle they’re able to put on their frames,” Jackson says. “Which means you must pick up a dumbbell that’s heavier than your purse! When you train properly with weights, you increase your metabolic rate for up to 24 to 48 hours after the workout because of muscle repair. The more muscle you have, the higher your metabolism will be because muscle is active tissue, unlike body fat, which requires very few calories to maintain once it’s in place.”

Fix It: It’s widely understood that sets in the eight- to 12-rep range are ideal for building muscle (hypertrophy), so if you’re currently doing 15 to 20 or more reps per set, pick up a heavier weight. For starters, pick one or two exercises per muscle group and limit yourself to no more than 12 reps per set. If the 11th and 12th reps aren’t challenging, increase the weight. Keep in mind, not every set you do has to be heavy and fall in the eight- to 12-rep range; doing a mix of low, moderate and high reps is always a good idea to keep the muscles guessing.

Fearing Free Weights

Many big-box gyms have a row of resistance-training machines that work all the major muscle groups in the body. Do all these machines in order and you’ve just completed a head-to-toe workout without even having to think. But this mindless machine circuit is really just holding you back, particularly women, who can be intimidated by the barbells and dumbbells scattered on the weight-room floor.

“As politically incorrect as it is to say, the gym is broken down into two sections: the boys’ section and the girls’ section,” Janicek says. “The boys’ section is the free-weight room, filled with dumbbells, squat racks and benches, leaving the ladies to the cardio section, aerobics room and machines. Well, ladies, it’s time to invade and break the stereotype! While machines are good for isolation exercises, there are so many more benefits to training with free weights.”

Generally speaking, free weights are going to give you more “bang for your buck” in the gym. When you do an exercise on a machine, the target muscle — and little else — is being worked. But perform the same movement with a barbell or a pair of dumbbells, and a host of other muscles are forced to help complete the exercise.

“Because free weights aren’t on a pulley system and don’t only move in a rigid, straight path of motion, they require you to incorporate more stabilizing muscles into each exercise,” Janicek says. “For example, using a machine shoulder press versus a standing dumbbell shoulder press, the machine is going to hone in on your shoulders, but you’re limited in your range of motion (straight up and straight down only). With the free-weight shoulder press, your legs are in a supportive stance while your abs and lower back are tight and positioned to support and stabilize the overhead movement, allowing them to get their own little workout. Because there are so many muscle groups being incorporated, you’re going to burn more calories and fat faster, which is going to give you a more toned, fit, healthy look faster than isolation machines.”

Fix It: Emphasizing free weights over machines is especially beneficial when training the lower body, Janicek says.

Neglecting Chest and Back

Prioritizing muscle groups — increasing volume and intensity on your weak areas — is all well and good. But when certain body parts like quads, glutes and arms get all the attention and others are more or less ignored, that’s neglect that over time will lead to muscular imbalances and potential injury. Just as men often devalue lower-body training in favor of upper-body training, women tend to be just the opposite, brushing aside two major areas in particular.

“The most undertrained muscle groups I see in women are probably chest and back,” Jackson says. “You should see the looks I get when I tell a female client to do a push-up. But working the chest hard can do such positive things for women. (One) great benefit of working your chest is the collarbone line and shape enhancement. The more tone you have, the more beautiful your lines.”

As for back, pull-ups and bent-over rows aren’t just for men. Not only are posterior muscles like the lats, rhomboids and middle traps visible from behind when wearing a strapless dress or tank top, but the back is also one of the most injured parts of the body.

“Very simple moves done to tone this area will make you look as great from the back as you do the front,” Jackson says. “And back training is also great training for proper posture and spine health. Back pain is something many of my clients complain of when they first come to me, but after proper training — even just a couple of weeks of it — their pain has decreased and they have better stamina for their jobs, whether it’s office or physical work.”

To learn more about incorporating free weights or a high-intensity interval training program into your workout routine, contact us at 216-236-3674.

CHERRY LEMONADE POPS

Tue, 18 Jan 2022 18:39:39 GMT

These cherry lemonade pops make for a refreshing and healthy choice on a hot summer day.

Ingredients:

2 cups fresh cherries, pitted
1 cup coconut water
1 tsp. raw honey
1 lemon, juiced
1 tsp. chia seeds
6 additional pitted cherries

Instructions:

Combine pitted cherries, lemon, honey, coconut water, and chia seeds in a high-speed blender; blend until completely smooth.

In your mold, add one cherry (cut in half)

Pour in cherry lemonade mixture, add in sticks and freeze until firm (four or more hour)

NUTTY BANANA SMOOTHIE

Tue, 18 Jan 2022 18:37:19 GMT

Try this delicious recipe, courtesy of Juice Plus Complete, to spice up the morning and give yourself some extra pep throughout the day.

With only a handful of ingredients needed, these Juice Plus+ Complete recipes are simple to make and big on protein, calcium and vitamins – the perfect way to start your morning. Plus, they’re packed with whole-food-based nutrition that’ll keep you full during the day.

Ingredients:

1/3 cup Juice Plus+ Complete Dutch Chocolate
1 Ripe Banana
8 ounces Coconut Milk
1 tablespoon Chia Seed
1 tablespoon walnuts

Instructions:

Blend in blender until frothy.

For a fun and festive twist, serve in a half coconut shell!

For more recipes, visit juiceplus.com.

ASK A TRAINER – HOW DO I PERFORM A BURPEE?

Tue, 18 Jan 2022 18:06:57 GMT

In today’s installment of Ask a Trainer, AMP Fitness owner Larry Tedor and personal coach Marie Mesher demonstrate the proper form for the exercise.

5 EXERCISES THAT BURN MORE CALORIES THAN RUNNING

Tue, 18 Jan 2022 18:06:55 GMT

When people are looking to burn calories they often think of running.

Going for a run is a simple and inexpensive way to work off calories and increase your fitness level — all you need is a good pair of running shoes and an open road. Running also burns roughly 10 calories a minute if you maintain a 10-minute-per-mile pace.

Pretty good. But what if you don’t like running? What can you do instead to get that same calorie burn?

Researchers at the University of Southern Maine found that weight training burns up to 71 percent more calories than originally thought. Which suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute-per-mile pace.

With that in mind, are five exercises that will help you set that calorie burn on high:

Kettlebell Swings

This explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin. In the study, participants burned 20.2 calories a minute and their average heart was 93 percent of its max for the course of a 20-minute workout.

“The kettlebell swing works you so hard because it’s not a movement you’re used to,” says Dan John, a strength coach in Salt Lake City and the author of Intervention. “You’re not super efficient at it, which taxes your body.” ( Men’s Health )

Indoor Rowing

A 185-pound male can burn almost 400 calories during 30 minutes of vigorous rowing, or about 12.5 calorie per minute, reports a Harvard University study. And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, rowing is a perfect way to get a great total-body workout. ( stack.com )

Burpees

These are super efficient at reducing excess body fat. In fact, research done by the American College of Sports Medicine found that a 180 pound man can burn almost 1.5 calories for each burpee done. The figures get even better when you ramp up the number of burpees you do in a short timeframe. Aim for at least 10 burpees in 60 seconds. ( Fitness Republic )

Tabata Jump Squats

This four-minute drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats – 20 seconds of hard work, separated by 10 seconds of rest — burned 13.4 calories per minute and doubled their post-exercise metabolic rate for at least 30 minutes. ( Men’s Health )

Battle Ropes

Battle ropes combine elements of resistance training and cardiovascular exercise. Your muscles get a workout at the same time as your heart and lunges. When it comes to calorie burn, training with battle ropes can rival how many calories you’d expend in a sprint workout. In a College of New Jersey study comparing various workout styles, battling-rope exercises came in first in terms of total oxygen consumption and an average calorie burn of 10.3 calories per minute. ( livehealthy.com )

These are just a few examples of the various exercises you can perform to transform your body. If you want to learn more, give us a call today at 216-831-3674 or email us at info@ampfitness.com.

WALL SITS BENEFIT MULTIPLE MUSCLES

Tue, 18 Jan 2022 17:48:31 GMT

While many people think of exercise as an activity that involves movement, there are several benefits to performing isometric exercises, which are ones that are performed without altering the length of the participant’s muscles.

Isometric exercises require you to tense your muscles without moving any part of your body, helping you to build strength by holding the contraction against resistance, making a wall sit a great isometric exercise for your lower body.

In addition to the basic wall sit demonstrated in the video, there are several variations that you can perform to work different muscles. If you want to work your inner thighs, place a ball between your knees, squeeze the ball and hold your position. Or you can take a strap or belt and wrap it around your thighs just above the knee, pressing against the strap to work the outer thigh or abductor muscles. To add intensity, use weights or add to the amount of time you stay seated.

A wall sit exercise works the entire muscular system of the lower body and, as this is an isometric exercise, the endurance in your lower body muscles improves the longer you hold the position. In addition, wall sits can improve performance in running, skiing and any sport involving jumping. Practicing this exercise makes it easier to get up and down off the floor and to use the leg muscles to lift heavy objects.

Wall sits target five muscles in particular, including:

Quadriceps: The primary muscle group worked out are your quadriceps. Located on the front of your thigh, these muscles help your joint strength, running acceleration and jumping ability. They bear the brunt of the pressure during the exercise, as they are responsible for keeping your knees bent at a sharp angle and your feet flat on the floor. Many athletes and weight trainers perform wall sits at the end of their exercise routine as a sort of sprint to the finish line, though they can also be performed as a stand-alone workout at home.

Hamstrings: Your hamstring muscles are located on the back of your leg in roughly the same position as the quadriceps are in the front. They also serve much the same purpose, acting as a stabilizer for both your hip joints and your knees. During wall sits, it is not uncommon to experience intense cramping or muscle spasms in your hamstring muscles, particularly if you are just starting out on the workout plan. However, with proper stretching and technique before starting the exercise, you should be able to avoid pain or tightness.

Lower back: Your lower back is also under a tremendous amount of strain during this exercise. It is responsible for keeping you pinned to the wall while your legs hold up your body weight, and it can experience a sharp pressure the longer you hold your sitting position. It’s important to keep your back straight while performing the exercise, and to enter and exit the sitting stance slowly.

Shoulders: Shoulder muscles are one of the easiest muscle groups to develop chronic or long-lasting pain. If you have a pre-existing shoulder injury or if you have recently strained your shoulders during a weight-lifting session, you may feel it in your shoulders during your wall sit workout plan. Like with any exercise, you can avoid pain and muscle fatigue by maintaining the proper position and technique during your workout. Keep your back straight and your shoulders pressed against the wall. Don’t slouch forward or roll your shoulders, and keep your neck straight and your head staring straight ahead. This will prevent any further strains or sprains to your back muscles.

Core: Another muscle group that benefits tremendously form this exercise is your core, or abdomen, muscles. Though you will feel most of the burn in your legs, your core gets a workout as a byproduct of you holding your position for so long and maintaining your technique. For that reason, this exercise can also be a benefit to an athlete’s balance skills and sense of their center of gravity. The stronger your core is, the longer and more effective all of your other workouts will be.

Precautions: While a wall sit puts less stress on the knees, hips and back, you still want to use caution when performing the exercise. Slide down the wall as far as you feel comfortable. If you experience pain, stop or move your body higher up on the wall. Be sure to keep your weight off your toes. This prevents you from adding stress to your knees.

While this can be a difficult exercise, it is one that is easy to perform in the sense that you can do them anytime, anywhere. If you want to end a workout with this exercise or do it at home on the days you don’t come into AMP, you can do them. They also make an ideal complement to a vigorous cardiovascular exercise as they focus on many muscle groups critical to the success of runners.

Done properly, this exercise will help your body reap the rewards of your workout plan that much faster.

(Material for this post was sourced from livestrong.com and sportsmedicine.answers.com.)

FIVE MUSCLE GROUPS GUYS SHOULD NOT IGNORE

Tue, 18 Jan 2022 17:44:26 GMT

There are certain muscle groups that the majority of men love to train over others, namely the so-called “vanity” muscles: chest, bicep, abdominal and shoulder muscles.

While working on those areas contributes to your overall strength, there are other muscle groups that men are just as likely to ignore. Doing so can lead to muscle imbalances and, in some cases, make you more predisposed to an injury. In addition, they may make the vanity muscles look less chiseled.

If you want to maximize strength and build a body that’s sculpted all over, here are five muscle groups, courtesy of dailyburn.com, that guys should not neglect while at the gym.

Glutes

While women may love to work on their glutes, many men do not share the feeling. And if they do consent to a leg day? Most fail to work enough on the muscle group to do any real improvement.

Your gluteal muscles are the largest muscle group in your body and ignoring them will lean to a loss of strength when doing squats and sprints. If you have weak glutes you may also experience lower back pain and hip stiffness.

How to Strengthen It: One-Legged Hip Thrusts

How to: Using a bench, come to a bridge position with your upper back on the bench, arms laying horizontally along the length of the bench, and both feet planted on the floor, knees at a 90-degree angle. Lift your left leg, keeping it bent at a 90-degree angle, until your shin is parallel to your right thigh. Keeping your right leg bent but relaxed, and your left leg lifted, lower your hips to hover just above the floor. Then, push back up, driving through the right heel while clenching the right glute. Complete two to four sets of six to 10 reps on each leg.

If you feel the burn in your hamstrings, rather than your butt, while doing this move, your hammies are likely compensating for your too-weak glutes. Any hamstring activation will lessen as your glutes become stronger. Since this move works with a light load (just your bodyweight), you can complete it five or six times a week without overtraining.

Adductors

Adductor-focused exercises tone the inner thighs, an area that many guys ignore completely. However, your body needs strong adductors to help your thighs move laterally and to perform just about any leg movement both in and out of the gym.

While squats can strengthen your adductors, to really zero in on your inner thighs you should perform lateral lunges and exercise band movements in which the thighs move together against resistance.

How to Strengthen It: Lateral Lunges

How to: Stand with your feet together, back straight, with a dumbbell in each hand. Bending your right leg and keeping your knee joint aligned above your ankle, step to the right to come into a side lunge. Squeezing the glutes and inner thigh, return to standing. Repeat on the opposite side. Perform three to four sets of five-high weight reps on each leg once a week and two to three sets of 10 to 12 medium-weight reps on each leg once a week.

Upper Back

Daily life — sitting, typing and texting, for example — can take a toll on your upper back. Plus, many men worsen imbalances by overdoing it with the push-ups, bench presses and other front-focused exercises.

A weak back — especially if you have a strong chest — can leave you bent over and that hunched posture can actually make your pecs look smaller. It’s a good idea to incorporate back exercises into your routine every time you head to the gym.

How to Strengthen It: Seated Cable Row

How to: Sit at a seated cable station. With your feet on the platform and your knees slightly bent, grasp a V-bar with your palms facing each other. Then, keeping your back flat, pull the bar toward your torso until your hands are just in front of your chest. Slowly extend arms, and repeat. To properly engage your back muscles, focus on pulling your shoulder blades into each other. Perform three to four sets of five high-weight reps once a week, and two to three sets of 10 to 12 medium-weight reps once a week.

Calves

Underdeveloped leg muscles — aka chicken legs — plague many guys. But your calves are a functional muscle and the weaker they are, the less volume your legs can handle.

How to Strengthen It: Standing Dumbbell Calf Raises

How to: Stand on the edge of a low platform or step, your weight centered on the balls of your feet and your heels hanging over the platform’s edge. Holding a dumbbell in each hand, raise your heels as high as possible, pause, and then slowly lower yourself to return to the starting position. Make sure to keep your legs just slightly bent throughout the movement. Aim for four sets of 15 to 20 reps with heavy loads. Perform each exercise two to three times per week for optimum leg strength.

Forearms

There’s a reason grip strength is a key indicator of a guy’s overall power, as the stronger your grip is the more you can accomplish in your workouts.

How to Strengthen It: Palms-Up Wrist Curls

How to: Sitting on the edge of a flat bench, hold a light-to-medium weight dumbbell in each hand so that your forearms are resting against your thighs and your palms are facing up. Your wrists should hang over the edge of your thighs. Then, slowly curl your wrists up and toward your forearms as far as possible. Pause, then return to start. Perform three sets of 20 to 30 reps of each exercise once per week.

(Photo courtesy of dailyburn.com)

5 EXERCISES TO REMEMBER ON LEG DAY

Tue, 18 Jan 2022 17:41:15 GMT

Leg day is often the easiest session to skip in the gym for one simple reason — leg training is tough — making it tempting to forget your leg workouts in favor of easier training sessions or missing the gym altogether.

In addition, many men and women prefer to focus on the showier muscles — arms, abs, shoulders and chest — but leg training has many benefits that go beyond aesthetics, according to livestrong.com.

No matter how big your upper body is, having small legs will make your physique look odd at the least, if not ridiculous. Even if you’re not looking to compete, small legs don’t look good when you’re at the beach or strutting your stuff in shorts.

Training your legs, particularly with multi-joint compound exercises, also burns a higher number of calories than easier upper-body moves such as biceps curls or lateral raises. This leads to increased fat loss, which is also partly caused by the release of hormones you get when training legs. Your leg muscles are so large that this hormonal response can even help you build upper-body muscle mass

To help you get those legs in shape, here are five exercises to include in your next leg day workout:

Skater Lunge

This move works the quads, hamstrings, and glutes. Begin with your feet shoulder-width apart and the arms at your sides. Take a large step backward with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about two feet to the left and come back to the beginning stance. Repeat with the other leg; that’s one set. Do three sets of 20 reps. ( health.com )

Squat

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Drive vertically with your hips to come back up, continuing to push your knees outward. ( Men’s Fitness )

Goblet Squat

Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position. ( Women’s Health )

Split-Squat

This squat incorporates dumbbells and works to tone the thighs. With a 5-pound dumbbell in each hand at your sides, stand with the left foot forward and right foot back in a wide stance. Bend both knees keeping the left knee over your ankle, while lowering the right knee nearly to the floor. Return to standing. Do 8-10 reps on each side. ( health.com )

Single-arm Kettlebell Swing

Grab a kettlebell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise two handed, holding the kettlebell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the kettlebell between your legs. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level as you rise to standing position. Now squat back down as you swing the kettlebell between your legs again. Swing the weight back and forth forcefully. ( Women’s Health )

To learn more, give us a call today at 216-831-3674 or email us at info@ampfitness.com.

YOGA AN IDEAL COMPLIMENT TO A WORKOUT ROUTINE

Tue, 18 Jan 2022 17:34:34 GMT

Yoga provides a number of well-documented physical, mental and emotional benefits, including reduced blood pressure, enhanced feelings of relaxation, stress reduction, improved digestion, better posture, increased strength and flexibility and improved balance.

The practice of yoga also has been shown to benefit individuals with chronic diseases and disabilities through improved body awareness and orientation, the development of focus and concentration, the encouragement of learning and creativity, and increased awareness of our relationship to others.

Yoga practice involves breath work (pranayama) to connect the mind and body, as well as to connect our thoughts and feelings with movement.

In addition, yoga can be tailored to focus on strengthening and stretching specific muscle groups, making it an ideal compliment to a workout regiment.

If you are looking to add a yoga class to your weekly workouts, here are some tips from the American College of Sports Medicine.

Selecting a Yoga Class

There are numerous varieties of yoga classes, each offering different types of yoga and different teachers and styles. Make sure to select an appropriate class and instructor for your skill level.

Classes vary in pace and emphasis from slower-paced practices that include breathing and meditation, to faster, flowing movement sequences combined with rhythmic breathing.

The different styles of yoga include:

Ananda – Provides a tool for spiritual growth while releasing tension; uses silent affirmations while holding poses.
Ashtanga – A vigorous practice incorporating a fast-paced series of sequential postures that increase in difficulty.
Bikram – Involves practicing a series of 26 traditional Hatha yoga postures (13 standing and 13 sitting) in a hot environment (near 100 degrees Fahrenheit).
Hatha – A more relaxed, slower-paced practice that includes breathing and meditation exercises; emphasizes breathing, strength and flexibility; good for those new to yoga.
Iyengar – Focuses on proper alignment with the use of props; poses are typically held much longer than in other styles of yoga.
Jivamukti – A highly meditative yet physically challenging form of yoga that includes vinyasa-style sequences of poses asanas, chanting, meditation, readings, music and affirmations.
Kripalu – Three stages make up this practice: will-practice, willful surrender and meditation in motion; characterized by trusting the body’s wisdom to move in a way needed to release tensions and enter more deeply into meditation.
Kundalini – Incorporates postures with dynamic breathing techniques, chanting and meditating to awaken the energy at the base of the spine and draw it upward through each of the seven energy centers of the body (chakras).
Power Yoga – A challenging and disciplined series of poses designed with the intention of creating heat and energy flow.
Sivananda – Geared toward aiding participants in their journey toward self-discovery.
Svaroopa – Incorporates proper breathing (pranayama), exercise, relaxation (savasana) and vegetarian diet with positive thinking (vedanta) and meditation (dhyana).
Therapeutic – Addresses all levels – physical, emotional and spiritual – of the healing process to promote health, function and enhanced quality of life for special populations (e.g., heart patients, hypertensives, cancer survivors or others with physical limitations).
Viniyoga – A gentle yet powerful and transformative practice in which poses are synchronized with the breath in sequences determined by the practitioner.
Vinyasa – A flow-style of yoga that melds breathing with movement, similar to Ashtanga but with less repetition or following of a set sequence.
Yoga For Fitness – Based upon the Hatha yoga practice, this fitness-based approach is tailored for the mainstream health club member. It utilizes strength, flexibility, balance and power to give you a full workout.

Keys to Safe Yoga Session

Warm-up of low-to moderate-intensity movements designed to increase your heart rate, respiration and blood flow to the muscles, while also preparing the body for more intense activity.
Work phase of more intense activity, which varies depending on the yoga style, and may include a greater number of repetitions, holding poses for a longer time period or using more explosive movements.
The class should end with a cool down, which may include lower-intensity exercises, stretching, twisting poses and a final relaxation.
Listen to your body. If performing a posture causes you pain or doesn’t feel right, practice a modification or another pose.

Etiquette

When attending a yoga class, there are a few guidelines to follow to ensure that you have a positive experience:
Arrive early. Allow ample time to ready yourself for class.
Enter quietly. Enter the room quietly, making sure not to disturb others.
Be free of distractions. Do not bring a cellphone or other electronic items to class that may be a distraction.
Be considerate. Allow plenty of room between you and your neighbor for free movement. If you must leave the room during class, do so quietly and discreetly.

Other Considerations

It is more comfortable to practice yoga on a somewhat empty or empty stomach, so eat lightly in the minutes or hour before practice or have a bigger meal two or more hours before class. Be sure to have a bottle of water available during your session.

BENEFITS OF RUBBER BAND RESISTANCE TRAINING

Tue, 18 Jan 2022 17:34:20 GMT

While they were originally designed to train older adults in nursing homes, flexible resistance bands are now a staple in most gyms.

And the more you know about resistance bands, rubberized cords and the machines that use them, the better you’ll be able to choose the method that’s right for you.

Resistance bands offer very little resistance when first stretched (for the first 10-30 degrees of their range of motion), but start adding more and more resistance as they are stretched until they reach their limit. The resistance adjusts again as the bands return to resting position.

It is important to feel resistance early in the stretch, and this is more easily accomplished with single rubber bands than with some resistance machines.

At AMP Fitness, it’s all about finding the resistance that matches the exercise you need. According to the American College of Sports Medicine, here is how to effectively use resistance bands in your training program.

Benefits of Resistance Bands

They increase coordination. Holding tension throughout rubber band resistance exercise forces your body to stabilize, use more muscle groups and gain coordination and balance.
Variety. Resistance band training can allow movement to change in multiple directions. Different from weights, where a movement is limited to the number of reps one can accomplish, changing your position with a resistance band changes how an exercise feels and how your body adapts and works.
They’re good for all fitness levels. From beginners to advanced athletes, resistance bands can be utilized in a variety of different ways, with basic beginner moves and more advanced maneuvers with intensity for a higher level of training.

Strength Curves

Every exercise can be illustrated by a curve showing the force used over a range of motion. Variations among exercises and individuals can affect the shape of these curves as well as the timing and degree of force used in each exercise. Exercise loading should match the strength curve to ensure that appropriate force is applied to the muscle.

Take, for example, bicep curl exercises using elastic bands. Too much resistance would prevent smooth motion through the entire range. Resistance that is below the starting strength of the arm curl movement allows normal repetition of the movement.

It is important to be able to choose resistance to suit the exercise. For example, chest presses need more resistance than arm curls. Greater strength gives greater force than the band’s resistance, while weaker users work with insufficient force throughout the entire range of motion. Neither case is well-matched with the particular band.

Ideas for Resistance Band Exercises

Rubber band exercises can be used for a variety of drills, such as:

Running and agility side-to-side drills;
Power exercises, such as squat jumps and conventional resistance exercises;
Traditional exercise, such as chest presses, bicep curls, seated rows and squats.

To learn more about the benefits of resistance band training, contact AMP Fitness today at 216-836-3674 or by email at info@ampfitness.com.

5 EXERCISES TO TONE YOUR ARMS

Tue, 18 Jan 2022 17:30:23 GMT

Building bigger and stronger biceps is the goal of many people who start an exercise program.

But there is more to developing strong, toned arms that just focusing on getting your biceps to bulge as you don’t want to forget about your triceps, forearms and shoulders.

While the standing barbell curl is an affective exercise for your biceps, it doesn’t do anything for those other areas, and it can get boring pretty quickly.

If you want to build your arms — and not just your biceps — here are five exercises to help accomplish that goal.

TRX Triceps Extensions

How to do it: Lengthen the TRX straps and kneel underneath the suspension s anchor point. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. Keeping your body straight and abs braced, extend elbows, rotating palms so they face down while extended.

Medicine Ball Pushups

How to do it: Get into plank and put right hand on the ball and your left hand on the floor. Squeeze your abs and shoulders as you lower toward the floor while keeping elbows in. Do a pushup and then pass the ball to the other side of your body. Repeat for at least five reps on each side.

Kettlebell Side Plank

How to do it: Begin in a modified side-plank position with your legs stacked and knees bent. Hold a kettlebell (or a dumbbell) in your right hand, with your right elbow bent and weight resting against your forearm. Lift your hips so your body is straight from your knees to your shoulders and then press the kettlebell up to the ceiling. Do 3 sets on each side.

TRX Bicep Curls

How to do it: Face the attachment point and grasp the TRX handles with your palms facing up. Lean back with your abs braced, body straight and arms extended in front of you. Curl your body up to the handles.

Bicep Curl with Alternating Lunge

How to do it: Stand with your knees slightly bent while holding a dumbbell in each hand. Step forward with your right leg, and lower into lunge position (be sure that your front knee does not go past your toes). Simultaneously tighten your left bicep and curl your left hand toward your chest. Repeat on each side.

Important Things to Remember

When you first start, almost any stimulation of muscle will lead to progress, meaning it is not necessary to focus on the amount of weight, the number of repetitions, or the number of sets you are performing. These factors will be more pertinent later in your weight-training program; in the beginning, it is far more important to focus on learning and executing proper exercise technique.

It is also important to remember that your muscles are not the only tissues being strengthened. Connective tissues — such as tendons and ligaments — are also slowly adapting to the strain of the new workout. While your muscles may feel stronger quickly after starting a training program, your tendons need a few weeks to adapt to the new muscle growth and strength. It is easy to injure yourself in the beginning weeks, especially if your focus is on increasing the weight instead of on learning proper technique.

It is a good idea to give yourself as many sets and repetitions as you need to learn technique — preferably with proper supervision. Also, refrain from getting overly fatigued, either mentally or physically, in this learning phase. No progress is sacrificed in the first few workouts when slightly lighter weights are used. The goal is not to attain perfection on the first day.

A starting point for the first three weeks of workouts might be performing one set at a weight that would allow from 12 to 15 repetitions and progress over the next few weeks to two to three sets of 12 to 15 repetitions. Heavier weights need longer rest periods (e.g., one or two minutes of rest for lighter weights; two or three minutes for moderate weights and more than three minutes for heavier weights).

For more information, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

BLAST YOUR BICEPS WITH THESE 5 EXERCISES

Tue, 18 Jan 2022 17:07:01 GMT

Most people enjoy working on their biceps as muscular arms help make you look fit and are an easy way to advertise all the hard work that you’ve put in at the gym.

In addition to improving the appearance of your upper body, developing your biceps helps to maintain your ability to lift and push things

The most common exercise to give your biceps a workout are dumbbell curls.

How to:

Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for a set amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc. ( BodyBuilding.com )

Related: Benefits of resistance training

You don’t have to just stick to basic dumbbell curls, of course, and here are five exercises to add to your workout to give those biceps a bulge:

Resistance Band Curls

Resistance bands provide an effective workout because the reps get harder as you curl, challenging your biceps through a full range of motion.

How to:

Stand on one leg. Hold the resistance band handle in each hand at your sides with your palms facing forward. Stand on the center of the band.
Keeping your core tight and your elbows to your sides, curl the weight to your armpits.
Slowly lower the weight to the starting position.
Do three sets of 10 to 12 reps ( Stack.com )

TRX Bicep Curls

You can vary the amount of resistance by starting with your feet close to the TRX straps. Do as many curls as you can and then take one step back, repeating until you have done three repetitions.

How to:

Adjust the suspension trainer to its shortest length.
Standing with your feet under the anchor point, grasp the handles with your palms facing up and lean back.
Perform a Curl by bending your elbows to bring your hands to the sides of your head. Hold this position for one count.
Slowly straighten your arms to return to the starting position.
Take a step back with your feet to reduce the difficulty.
Do your maximum amount of sets at three levels of resistance. ( Stack.com )

Bent-over barbell row

The muscles in your upper body have two functions: push and pull. Your biceps are most active when you pull and, since you’re using other muscles to perform the row, you’ll likely use a weight that’s much heavier than one you would curl.

How to:

Grab a barbell with your hands just beyond shoulder-width apart and hold it at arm’s length.
Bend at your hips and knees, bracing your abs.
Pull the bar to your ribcage, pause, and then lower back to the starting position. ( Men’s Health )

Related: Benefits of unilateral training

Half-Kneeling Inline Bicep Curls

Doing curls in a half-kneeling position works your core along with your biceps, improving your balance. And since this is a single-arm movement, it helps to eliminate strength imbalances.

How to:

Assume a half-kneeling position with your right knee on the ground. Use a towel or pad to reduce the pressure on your knee. Hold a dumbbell with your right hand.

Perform a curl with your right arm.

Squeeze your butt and tighten your core throughout the exercise so you don’t wobble.

Perform two to three sets of 10 to 12 reps on each side. ( Stack.com )

Split-Jack Curl

Performing a split jack will assist your biceps in lifting the weights. But because your feet are split instead of parallel to each other, you won’t be as stable, meaning your arms will have to work overtime to keep the dumbbells tight to your body. As an added bonus, this exercise will jack up your heart rate.

How to:Grab a pair of dumbbells and hold them by your sides with your palms facing your thighs.

Jump into a split stance and curl the weights to your shoulders at the same time. Pause, and then reverse the movement to return to the starting position.

Alternate legs with each rep for 20 seconds. ( Men’s Health )

While you want your biceps to look good, remember not to overdue it. You need to balance biceps exercises with a triceps workout to maintain function in your arm and proper posture. Focusing on just one muscle group leads to an imbalance, which increases the potential for injury.

TABATA: FOUR MINUTES THAT CAN CHANGE YOUR WORKOUT

Tue, 18 Jan 2022 16:58:52 GMT

One of the keys to effectively sticking with a workout program long enough to see the results you want is variety.

If you have grown tired of doing the same thing over and over, it may be time to add Tabata training to your workouts. Tabata training is a high intensity interval training (HIIT) workout that only lasts four minutes, but is one of the hardest and most intense workouts you can do.

According to the National Personal Training Institute , during Tabata training you work hard for 20 seconds, pushing yourself as hard as you possibly can. Then you rest for 10 seconds. Then you repeat until you have completed eight rounds of that exercise for a total of four minutes.

There is no set exercise that you have to do in those 20 seconds, as you can perform squats, pushups, rows, mountain climbers, or any exercise that works your large muscle groups.

Tabata training also helps to improve both the anaerobic energy system (e.g., the system responsible for short, high intensity exercise, such as sprints) and the aerobic energy system (e.g., the system used for endurance exercise, such as long, slow running). Since you are targeting both systems you are receiving more reward for your efforts.

The idea for Tabata training was developed by Dr. Izumi Tabata, a professor at the Faculty of Sport and Health Science at Ritsumeikan University in Japan, along with the head coach of the Japanese speed skating team. The duo wanted to find out if very short bursts of high intensity exercise, followed by even shorter rests, would improve the performance of the team’s skaters.

To test the effectiveness of this training regime, Dr. Tabata took study subjects through a high intensity four-minute Tabata workout using a stationary bike. He compared the results with another group of athletes who followed a different workout, working at an even higher intensity for four to five rounds of 30 seconds, followed by two minutes of rest.

The results, published in Medicine & Science in Sports and Exercise , were that the Tabata athletes improved their body’s ability to use oxygen more effectively, which translated into improved performance on the ice.

The Tabata program is a great addition to someone who wants a great workout in a short amount of time, and can be included in a workout plan like the one offered in the AMP Fitness Express 30 session.

To learn more, give us a call at 216-831-3674.

5 COMMON EXERCISES TO PERFORM CORRECTLY TO AVOID INJURY

Tue, 18 Jan 2022 16:54:38 GMT

Heading to the gym for a great workout can be a rewarding experience, both mentally and physically,

It is important to learn how not to hurt yourself while you are putting in all that hard work to better yourself. It can be easy, especially when you first start an exercise program, to develop some bad habits or perform some exercises incorrectly, which, over time, can lead to an injury.

While it’s best to learn about exercise safety from a certified fitness professional, here are five exercises, courtesy of webmd.com , that you should perform correctly to ensure you that you don’t walk away with more than you bargained for.

Lat Pull-Downs

Don’t do a lat pull-down behind the head. Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move — done wrong — can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae. In short, there is really no reason to do this.

Instead, on the pull–down machine, lean back a few degrees, use a wider–than–shoulder grip, and bring the bar down in front of your body to the breastbone, pulling your shoulder blades down and together. Contract your abdominals to stabilize your body and avoid using momentum to swing the bar up and down. This will help you safely and effectively work the muscles of the upper back.

Military Press

Don’t do a military press behind your head. This shoulder move, in which you lift a barbell up and down behind your head, can cause the same problems as the lat pull–down behind the head.

Instead, when performing a military press, keep the bar in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated, but be sure to always sit straight against a back support, and keep the natural curve in your spine, with your upper back and glutes pressed to the chair.

Upright Row

The problem with pulling weights, a barbell or a weighted cabled bar up under your chin is that it can compress the nerves in your shoulder area, impinging the shoulder.

Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body while keeping a slight bend in your arms.

Exercises for Spot Reduction

If you are performing strengthening and toning exercises in an effort to trim fat from a certain area — for example, the thighs, hips, stomach or arms — you have the wrong idea. Although these exercises can help firm your muscles, if the targeted area still carries an extra layer of fat, it is not going to look much different because you can’t isolate fat loss to one part of the body.

If you want to reshape your body, resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you’re not working out.

Cardio Machines

If you have bad form on a cardio machine by hunching over or gripping the handrails, you are cheating your body and you can throw off your alignment, jarring your spine, shoulders and elbows in the process.

Be sure that you don’t set the incline or resistance so high that it causes you to hang on to the machine too tightly. Walking on a treadmill without holding on also helps strengthen your core. And save the reading for after your workout so you can focus on good form.

(Photo courtesy of bodybuilder.com)

POST-WORKOUT STRETCHING OFFERS THE MOST BENEFITS

Tue, 18 Jan 2022 16:34:46 GMT

There are several benefits to incorporating stretching into your workout routine and the American College of Sports Medicine recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise.

In addition, regular stretching can help keep your hips and hamstrings flexible as you age, and can also help if you are experiencing problems with your posture.

If you are experiencing back pain from sitting at work all day, exercise physiologist Mike Bracko recommends doing the Standing Cat-Camel as a work-related back stretch (according to an article at webmd.com ).

Here’s how:

Stand with your feet shoulder-width apart and knees bent slightly.
Lean forward, placing your hands just above your knees.
Round your back so that your chest is closed and your shoulders are curved forward.
Then arch your back so that your chest opens and your shoulders roll back.
Repeat several times.

If your job keeps you in the same position all day, Bracko suggests doing 2-minute stretch breaks to reverse that posture at least every hour.

Do You Need to Hold a Stretch to Get the Benefit?

Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what’s called a static stretch, and there’s no harm in stretching that way as long you don’t stretch until it hurts.

But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout.

A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.

Here’s a static version of the Cat-Camel:

Lace your fingers together and turn your palms to face outward in front of you.

Reach your arms as far as you can, curving your back and shoulders forward.

Hold for about 10 seconds.

Now release your fingers, and grab your wrists or fingers behind your back.

Raise your arms as high as you can behind your back without releasing your hands so your chest opens and your shoulders roll back.

With any stretch, static or dynamic, you should feel a stretch, but you shouldn’t feel pain. So there is no need to stretch farther than the range of motion you typically need.

Should You Stretch Before Exercise?

It’s not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance.

Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles.

You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity. A good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or “butt kicks” (slowly jogging forward while kicking toward your rear end).

Start slowly, and gradually ramp up the intensity.

Should You Stretch After Exercise?

This is a great time to stretch.

“Everyone is more flexible after exercise, because you’ve increased the circulation to those muscles and joints and you’ve been moving them,” Millar says.

If you do static stretches, you’ll get the most benefit from them now.

“After you go for a run or weight-train, you walk around a little to cool down. Then you do some stretching. It”s a nice way to end a workout,” Bracko says.

Can You Stretch Anytime?

Yes. It is not a must that you stretch before or after your regular workout. It is simply important that you stretch sometime.

This can be when you wake up, before bed, or during breaks at work.

“Stretching or flexibility should be a part of a regular program,” Millar says.

SMALL GROUP WORKOUTS OFFER A VARIETY OF BENEFITS

Tue, 18 Jan 2022 16:33:57 GMT

For some people, working out one-on-one with a personal coach is the right way to go. But for others, there are several benefits to participating in a small-group workout.

According to the American College of Sports Medicine, joining in with a group while exercising offers a social and fun environment, helps create a consistent schedule for exercising, and accountability, as you don’t want to let your group down if you don’t show up.

Working out with a group can also help deal with boredom – one of the most common reasons people quit an exercise program. By joining a group session, you are exposed to different instructors and music, and you have the opportunity for interaction with your fellow participants. For many, a 60-minute group workout – like the Clique 60 workout at AMP Fitness – goes by quickly, especially when there is music playing and you are learning new exercises.

In addition to the social aspect, group workouts are a great way to begin a new exercise regime. For many people who want to start living a healthier life, the biggest hurdle is how to get started. As part of an exercise group, members enjoy a safe and effective workout as AMP’s professional trainers build sessions that include warm-ups and cool-downs. And with the workouts including a conditioning component, you are guaranteed to get the most out of your time.

In addition, our fitness professionals make sure classes have an appropriate level of intensity to improve cardiorespiratory and muscular fitness. Our trainers also serve as a resource for class participants, encouraging them to engage in other healthy behaviors outside of class.

Group sessions are also an ideal choice for people who have a limited amount of time to devote to their exercise regimen. By creating a consistent schedule for your group workout, you can find a day and time that easily fits into your daily life.

Finally, in most group classes you work a variety of muscles throughout the class, meaning you are more likely to complete a full body workout that is both challenging and rewarding.

Our Clique 60 workouts bring the best of personal training, functional training, boot camp and cardiovascular training together in one effective program. The small-group sessions consist of interval training that utilizes free weight, balls, bands, ropes, kettle bells, core training, stretching and cardiovascular training.

To see a small group workout in action, check out this video.

To learn more about building a workout program that is right for you, call AMP Fitness at 216-831-ENRG.

BE SMART TO PREVENT WORKOUT INJURIES

Tue, 18 Jan 2022 16:27:12 GMT

A workout injury can happen to anyone, no matter your experience or fitness level. But you can significantly cut your risk of getting hurt by using common sense and following a few workout precautions.

According to the website webmd.com , some of the most common workout injuries include muscle pulls and strains, sprained ankles, shoulder injury, knee injuries, tendinitis and wrist sprain.

There are, of course, steps you can take to help stay injury-free during a workout, starting with working with a professional trainer, who will teach you how to work out correctly and create a safe and realistic exercise program.

Here are some guidelines to help reduce your risk of injury during a workout:

Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body get ready for exercise by gradually increasing your heart rate and loosening your muscles and joints.

Some simple ways to warm up include riding an exercise bike, jumping rope or jogging on a treadmill for five to 10 minutes.

A cool-down after you work out is just as important to slowly bring your heart rate back to normal. Walking for five to 10 minutes after you work out is one example of a cool down.

Stretch. There are several benefits to incorporating stretching into your workout routine and the American College of Sports Medicine recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise.

In addition, regular stretching can help keep your hips and hamstrings flexible as you age, and can also help if you are experiencing problems with your posture.

With any stretch, you should feel a stretch, but you shouldn’t feel pain. So there is no need to stretch farther than the range of motion you typically need.

Ease into it. When you begin an exercise routine or start a new workout program, start slowly. Then gradually build up the intensity, duration, and frequency. As your fitness abilities increase, you will be able to challenge yourself more.

Cross-train. Be sure to vary your workout so that you don’t overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as shin splints and tendinitis.

A great way to vary your workout is to consider joining a small-group workout. According to the American College of Sports Medicine, by joining a group session, you are exposed to different instructors and music, and you have the opportunity for interaction with your fellow participants.

Know your trouble spots. Working with a certified trainer will help you tailor your workout for problem areas. For example, if you have arthritis in your knees, a trainer will select exercises to help build up strength but that don’t hurt.

Listen to your body. The “no pain, no gain” philosophy can set you up for an injury. You can get fit without feeling pain. Don’t push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.

Even if you perform your exercises correctly, you may experience what is known as delayed onset muscle soreness. This type of soreness is different from acute soreness, which is pain that develops during the actual activity. Delayed soreness typically begins to develop 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed.

Fuel your body. Drink plenty of water before, during and after you work out. A good general rule is to drink:

8 ounces about 20 to 30 minutes before working out
8 ounces every 10 to 20 minutes during your workout
8 ounces when your workout is done

You should also eat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a healthy carb and protein snack to replenish your energy stores.

To learn more about properly starting a safe exercise program, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

EXERCISING WHILE PREGNANT PROVIDES EXPECTANT MOMS WITH SEVERAL BENEFITS

Tue, 18 Jan 2022 16:16:16 GMT

One of the best things you can do during pregnancy is to continue to exercise on a regular basis.

According to the Cleveland Clinic, exercising while pregnant helps expectant mothers maintain a good weight, avoid the minor discomforts of pregnancy, and improve posture and body mechanics.

If you are a healthy woman with a normal pregnancy, you should be able to continue most athletic activities. You may want to slow the intensity of your workouts as you get closer to your due date, however.

The American College of Obstetricians and Gynecologists recommends that pregnant women exercise three to five times a week for at least 30 minutes per session, with the following activities safe during pregnancy:

Walking is a good exercise for anyone.
Swimming is great for your body because it works so many muscles.
Cycling provides a good aerobic workout.
Aerobics is a good way to keep your heart and lungs strong.

If you were a runner before you became pregnant, you often can keep running during pregnancy, although you may have to modify your routine.

However, activities in which there is a high risk of falling, such as gymnastics, water skiing and horseback riding, should be avoided. Some racquet sports also increase the risk of falling because of your changing balance.

Other sports to avoid include the following:

Downhill snow skiing—Your change in balance may put you at greater risk of injuries and falls. Also, you may be at risk of altitude sickness, an illness caused by breathing air that contains less oxygen.
Contact sports, such as hockey, basketball, and soccer—These sports can result in harm to you and your baby.
Scuba diving—Scuba diving can put your baby at risk of decompression sickness, a serious illness that results from changes in the pressure surrounding the body.

The changes in your body can make certain positions and activities risky for you and your baby. While exercising, try to avoid activities that call for jumping, jarring motions, or quick changes in direction that may strain your joints and cause injury.

As important as it is to exercise, it’s also important to watch for danger signs. The Mayo Clinic recommends that you stop exercising if you have:

Dizziness
Headache
Increased shortness of breath
Chest pain
Uneven or rapid heartbeat
Uterine contractions that continue after rest
Vaginal bleeding
Fluid leaking or gushing from your vagina
Decreased fetal movement

If your signs and symptoms continue after you stop exercising, contact your health care provider.

It is important that you discuss your sports and/or workout plans with your doctor to get medical clearance before beginning an exercise program.

DO CELL PHONES HELP OR HURT YOUR WORKOUTS?

Tue, 18 Jan 2022 16:08:30 GMT

Cell phones are a ubiquitous part of daily life, with an estimated 91 percent of American adults and 97 percent of Americans age 18 to 29 owning a cell phone, according to the Pew Research Center.

In addition to their primary function as a phone, modern cell phones also act as mini computers, allowing users to access the Internet, check their Facebook status, watch videos and send text messages. Because of their portability, users can be connected anywhere and at anytime.

But does cell phone use – primarily while exercising – reduce the effectiveness of your workout?

That is the question that a group of researchers tried to determine in their recent study, The Impact of Cell Phone Use on the Intensity and Liking of a Bout of Treadmill Exercise, which was published in journal PLOS ONE.

The researchers used a group of 44 young adults to assess the impact of three common cell phone functions – texting, talking and listening to music – during a 30-minute session on a treadmill. While the treadmill’s speed display was covered and the grade was fixed at zero, participants were able to change the speed if they desired.

Using a cell phone to listen to music can increase the intensity (speed and heart rate) and liking of a bout of exercise. However, other common cell phone uses (texting and talking) can interfere with exercise and reduce intensity.

During the music test, participants used their cell phone to listen to music of their choice. Finally, participants completed a treadmill session with no cell phone access.

The study found that talking or texting on a cell phone during the treadmill exercise significantly reduced the workload of the exercise when compared to performing the same exercise without a cell phone.

However, participants who listened to music or spoke on the phone were more likely on enjoy the exercise, which may lead to longer or more frequent exercise sessions.

The researchers concluded that different cell phone functions may affect exercise behavior:

Listening to music increased the intensity of enjoyment of the workout.
Talking increased the enjoyment of the workout and helped the participant maintain their heart rate, but reduced the workload.
Texting decreased both the intensity of the workout and the participants heart rate, but did not mike the workout any more or less enjoyable.

Therefore, according to the study, the link between cell phone use and exercise intensity appears to be specific to how the participant is using their phone. Individuals should be sure to take note of these differences if they plan to use their cell phones during a workout to ensure the maximum results of their efforts.

FUN FACTS ABOUT BURPEES!

Tue, 18 Jan 2022 16:05:22 GMT

But how much do you know about this beneficial, but not always popular, exercise?

Where it all began

The term burpee first appeared in the 1930s, according to the Oxford English Dictionary, and are named after Royal Huddleston Burpee, an American psychologist who was a Ph.D. candidate in applied physiology at Columbia University’s Teacher’s College in 1939.

Burpee developed the exercise as part of his thesis as a quick and easy way for U.S. military officials to measure the fitness level of recruits. The exercise grew in popularity when the U.S. Navy and U.S. Army adopted it during World War II.

To administer the fitness test, Burpee reportedly took five different heart rate measurements before and after four burpees were performed and then developed an equation to measure the heart’s efficiency at pumping blood—a good test of overall fitness.

How are they done?

To perform a burpee, follow these steps:

From a standing position, drop down vertically and place both hands on the ground on either side of the foot.
In one clean motion, take both feet back, so you are now in a pushup position.
In one clean motion, bring the feet back to between the hands.
From the bottom position, rise up tall and return to a standing position.
Repeat.

Remember that the quicker you can perform a series of burpees, the more benefit you will see from the exercise. Try to add speed to every part of the exercise to maximize your work.

What is the world record for most burpees?

According to the Guinness Book of World Records, the most burpees in one minute by a male is 46 and was achieved by Lee Ryan in Dubai, UAE, on Jan. 9, 2015.

The most burpees in one minute by a female is 37, achieved by Wendy Ida in Los Angeles on July 2, 2012.

On Sept. 2, 2015, Mark Zarubi set the record for most burpees in a 24-hour period by doing a total of 18,896.

ROWERS PROVIDE EFFICIENT FULL-BODY WORKOUT

Tue, 18 Jan 2022 16:04:54 GMT

Rowers burn major calories while also offering a full-body workout, making them one of the most efficient exercise machines you will come across in a gym.

The primary muscles worked during a row are the quadriceps, hamstrings and gluteals, but the shoulders, back and arms also get in on the action. Rowing is also great for your core because the abdominals are engaged throughout the entire motion. Because the rowing machine is a low-impact exercise, it’s a great option for those with joint issues.

Using a rowing machine will also provide an endurance exercise that increases your heart function and uses up carbohydrates to provide the energy required to exercise. Keeping the rowing machine tension at a low level allows you to maintain a high rate of speed with little resistance, which in turn helps you reach and maintain an aerobic state.

And putting in a good aerobic workout helps to improve lung, heart and circulation systems and is the cornerstone of an effective exercise routine, according to MayoClinic.com.

Proper Technique

Rowing machines come in two varieties: with bars that simulate ores or a cable and hand attachment that you pull back on (like the one we have at AMP).

No matter which variety you use, start by sitting at the forward part of the machine with your feet placed on the footpads and your knees fully bent. With your arms extended, grab the handle or bars and lean your torso toward your thighs. Keep your arms extended as you push with your legs until they are almost straight without locking your knees. At this point, lean your upper body back. Follow that by pulling your hands toward your ribcage while keeping your elbows as close in as possible.

For the return, just repeat everything in reverse order and always remember to lean forward with your arms extended at the end of the move.

Calorie Burn

According to Harvard Health Publications, rowing at a moderate pace for 30 minutes burns about 210 calories for a 125-pound individual and 311 calories for a 185-pound individual. For vigorous rowing, those numbers are 255 and 377, respectively. Using a calories burned calculator, you’ll find that 30 minutes of “extreme” rowing will generally burn almost 50 more calories for someone at 125 pounds and more than 70 additional calories for someone at 185 pounds.

Going By the Numbers

If you’ve ever used a rowing machine, you know that it can feel more difficult than cardio machines that mostly work your legs. For this reason, it is easy to simply ignore the readouts that would give you an idea of your intensity. But you should pay attention to your stroke rate, which is the number of times you go through all the motions of rowing, and your split time, which measures the force of each stroke. A higher stroke rate gives you more of a cardio — or calorie-burning — workout, while a lower stroke rate will involve more muscle.

Weight Loss Guidelines

Because rowing involves the entire body, it can be more taxing than other cardio workouts. Therefore, if you want to last for a longer workout, say 30 minutes, your maximum stroke rate should be no more than 20 to 30 strokes per minute. As with other cardio, you can also try intervals: doing a moderate pace of less than 20 strokes, then every five minutes doing 20 to 30 strokes for one minute.

(Information for this article was sourced from livehealthy.chron.com and livestrong.com.)

AMP’S KURT ZEVNIK EARNS NSCA-CPT CERTIFICATION

Tue, 18 Jan 2022 16:01:07 GMT

AMP Fitness is proud to announce that Kurt Zevnik has earned certification as a personal trainer from the National Strength and Conditioning Association.

According to the association’s website , the NSCA-Certified Personal Trainers program was established in 1993 to create a prestigious and credible certification for trainers. Holders of this certification are “health and fitness professionals who, using an individualized approach, assess, motivate, educate and train clients regarding their personal health and fitness needs.

“Certified trainers help to design safe and effective exercise programs, provide the guidance to help clients achieve their personal health/fitness goals and respond appropriately in emergency situations.”

In addition to his latest certification, Kurt is also certified in CKTS Kettlebell training. A retired firefighter and paramedic, Kurt has more than 22 years of experience in healthcare and is state-certified in CPR, AED, BLS, ACLS and as an Emergency Medical Technician-Paramedic.

A Cleveland-area native, Kurt believes that there is no one-size-fits-all fitness program, and his extensive knowledge of the human body has positioned him to help clients reach their fitness goals.

Founded in 1978, the National Strength and Conditioning Association is the world leading membership organization for thousands of elite strength coaches, personal trainers and dedicated researchers and educators.

Since its inception, the association has grown to nearly 30,000 members in 72 countries and become the leader in the research and education of strength and conditioning professionals.

Congratulations Kurt on your latest achievement!

BENEFITS OF VO2 MAX TRAINING ON A WORKOUT

Tue, 18 Jan 2022 15:59:08 GMT

To gain the most out of a workout you need to push yourself to find your maximum effort.

The first step to accomplishing that goal is determining your fitness potential by discovering your VO2 max, which is a measure of the volume of oxygen used by your body to convert the energy from the food you eat into the energy molecules, called adenosine triphosphate (ATP), that your body uses at the cellular level.

In simpler terms, VO2 max (or maximal oxygen consumption) is the maximum possible VO2 that a given person can achieve.

When you exercise your muscles work harder than normal and require more energy. As the ATP energy used by your muscles is generated with the aid of oxygen, increasing your exercise intensity will correspond to an increase in VO2. That is why your breathing gets faster and deeper as your exercise intensity increases: your body is working to provide oxygen to your muscles so they can create enough ATP energy to keep you moving.

To learn your VO2 max, you will need to undergo a simple VO2 max test. According to korr.com, the manufacturer of the industry leading Korr CardioCoach CO2 testing machine, here are answers to some common questions regarding the importance of VO2 testing.

What is a VO2 Max Test?

A VO2 max test is a measurement that reflects a person’s ability to perform sustained exercise. It is generally considered the best indicator of cardiovascular fitness and aerobic endurance. The actual measurement is “milliliters of oxygen used in one minute per kilogram of body weight.” It is suitable for a wide range of individuals, from the sedentary to elite athletes.

How is VO2 Max Measured?

VO2 max is the maximum rate of oxygen consumption that can be attained during the most intense exercise possible. The measurement requires that the subject breathe into an oxygen consumption analyzer during an all-out effort (usually on a treadmill or bicycle) as part of a graded exercise protocol. These protocols involve specific increases in the speed and intensity of the exercise. While exercising, the participants wear a mask to collect all the air they breathe in and out for a measurement of the volume of exhaled gas and the concentration of oxygen in that exhaled gas. This determines how much oxygen is used during each minute of the exercise test.

A person’s oxygen consumption rises in a linear relationship with exercise intensity — up to a point. There are specific physiological markers (aerobic and anaerobic threshold) that can be detected throughout the test as oxygen consumption is measured. Eventually, oxygen consumption plateaus even if the exercise intensity increases. When the person is no longer able to keep up with the oxygen demands of their muscles and complete fatigue forces them to stop exercising, oxygen consumption has reached a maximum, and VO2 max can be calculated. The test usually takes between 10 and 15 minutes.

Why Test VO2 Max?

A complete VO2 fitness test can help trainers and clients set realistic goals and assess improvement. Studies show that previously sedentary people training at 75 percent of aerobic power for 30 minutes, three times a week over six months increase VO2 max an average of 15 percent to 20 percent.

Many people are inefficient exercisers, especially when they first start, so an initial VO2 max test can clarify the specific target heart rates that will enable each individual to reach their fitness goals more effectively, with less fatigue and fewer injuries. Periodic retesting provides motivating feedback as the fitness program progresses.

The test also determines the number of calories burned during every level of exercise, providing valuable information when designing a weight loss program. And if CO2 is measured during the test, a Respiratory Exchange Ratio (RER) can determine the proportion of energy coming from carbohydrates and fats at various levels of exercise intensity. Since physical conditioning and exercise intensity affect these proportions, this information can be very helpful when designing a workout intended to burn fat.

What is Aerobic and Anaerobic Threshold?

Aerobic threshold (AeT) is the first rise or breakpoint in the ventilatory response to increasing rate or grade of exercise. The aerobic threshold defines the minimal level of effort that can produce improvement in cardiovascular fitness.

The anaerobic threshold (AT) is defined as the level of exercise intensity at which lactic acid builds up in the body faster than it can be cleared away. Lactic acid build up generally leads to muscle fatigue and soreness. Vigorous effort can be sustained for an extended duration at exercise intensity levels below the anaerobic threshold.

Can VO2 Max Be Improved?

Basic aerobic endurance training that follows the American College of Sports Medicine’s recommended guidelines for cardiorespiratory fitness training is known to improve VO2max. While basic aerobic endurance training is usually sufficient, the most effective approach to improving VO2 max is through a high intensity interval training (HIIT) program.

How to Improve VO2 Max with HIIT

HIIT is a method of training that involves performing intervals of high intensity exercise interspersed with rest intervals of lower intensity exercise. The specific intensity and duration of each high and low intensity interval can be modified to suit the training goals of the individual, however, in the case of someone whose goal is to improve their VO2 max, the most effective approach is to maximize the total amount of training time that is spent at, or close to, VO2 max.

To learn more about how a VO2 max test can improve your workouts, or to schedule your VO2 max test, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

(Photo courtesy of korr.com)

BENEFITS OF USING A ROWING MACHINE (VIDEO)

Tue, 18 Jan 2022 15:58:43 GMT

Rowers burn major calories while also offering a full-body workout, making them one of the most efficient exercise machines you will come across in a gym.

Click here to learn more about the benefits of adding a rower to your workout.

PLANKS DO MORE THAN JUST ROCK YOUR CORE

Tue, 18 Jan 2022 15:53:14 GMT

Paul Simon once sang that there are 50 Ways to Leave your Lover, but did you know that there are at least 20 ways to perform a plank?

According to health.com, there are forearm planks (what many people think of when they think of planking), straight-arm planks, side planks, one-legged planks and planks with a side snatch.

No matter which version you choose to perform, planks benefit not only your physical fitness but also your general well-being.

According to livestrong.com, plank exercises help strengthen the midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen the inner core muscles that support your joints. The rectus abdominis and transverse abdominis that form your outer and inner abdominal muscles, respectively, are primary supporters during plank exercises. The abdominal obliques also stabilize the plank position isometrically. Upper-body stabilizers include the pectoral and serratus muscles. Lower-body stabilizers include the quadriceps, sartorius and tensor fasciae latae.

Planks can also be beneficial if you are suffering from back pain. According to the American College of Sports Medicine, back-strengthening exercises are crucial in maintaining functional movement and preventing back injuries for all populations.

“The back is probably the most commonly injured part of the body for all people,” said Dr. Michael Bracko, Ed.D., FACSM, said in a press release. “We can help prevent back injuries through not only strengthening the back muscles themselves, but also by working muscles that surround and support the spine, such as the abdominals.”

Among Bracko’s recommended exercises are front planks and side planks, starting with one set of 10 repetitions, three days per week, for each. After three weeks, try two sets of 15 repetitions, three or four days per week. After three weeks, perform two to three sets of 15 to 20 repetitions every day as part of a regular exercise program.

Finally, as health.com points out, planks increase your flexibility by stretching out the back of your body, particularly your legs, and they test your balance, as you must engage your core in order to stay upright.

PROPER USE OF FREE WEIGHTS IMPROVES STRENGTH, FITNESS

Tue, 18 Jan 2022 15:53:12 GMT

Using free weights as part of an exercise program can be a safe and effective means of improving strength and fitness for all ages and fitness levels.

Free weights provide a stimulus for muscle/fitness development, which can improve your health status, increase muscle size, enhance muscle strength, improve power and endurance, and increase bone strength. Increased muscle strength can especially have a positive impact on quality of life for older adults.

It is important to realize that some instruction is necessary before using free weights. Technique, safety precautions and the types of exercises that can be performed with free weights are the most important considerations.

There are two types of free weights, according to the American College of Sports Medicine:

Barbells: Long bars (four to six feet) with weights attached or slots to add weight plates.
Dumbbells/Kettlebells: Smaller, single hand-held weights.

Free weights — specifically dumbbells and kettlebells — come in several varieties and are easy to use. Dumbbells styles include chrome, unfinished metal, plastic, thin foam covering and concrete. They generally come in weight increments of 5, 10, 25 and 45 pounds (among others).

The handles on free weights are important because they provide friction for a good grip. The handle should feel comfortable in your hand and should not cause undue muscle fatigue during lifting.

Safety Considerations

The term “free weight” means the equipment will not restrict movement. Thus, the use of barbells and dumbbells requires more muscular coordination than machines. The risk of injury is also higher. Precautions must be taken when using free weights. Ensure you have a good grip, maintain a stable position sitting or standing, use good technique or form and solicit proper instruction from an exercise professional.
When picking weights up or putting them down, lift with your legs, not your back.
Most accidents occur when a weight falls on a body part. This happens when a weight plate is not secure on a bar or when a dumbbell falls out of a person’s hand.
Consider how you will use the weights. If you are using the weights for general fitness, you probably do not need a partner to spot for you. If you are hoping to greatly increase muscle size, and are lifting heavy weights, find a training partner to spot you.
Do not attempt to lift too much weight.

Using Free Weights

Free weights are one of the most user-friendly types of exercise equipment. Gains in confidence and knowledge of the exercises that can be performed come quickly. Consult a certified personal trainer to learn more about techniques and exercises that are right for you.

Free weights improve different components of muscle-fitness depending on use.

Muscle Strength: 5-8 repetitions, 1-3 sets (group of repetitions)
Muscle Endurance: 15-20 repetitions, 1-3 sets
Muscle Power: 3-5 repetitions, 1-3 sets
A set should make the muscles worked fatigued. Rest at least one minute between sets of each exercise.

Muscle groups to train

Exercising the major muscle groups is important for developing fitness.

Upper body: front and back of arms, shoulders, chest and upper back. Use bicep curls, tricep extension, shoulder press, or bent over row.
Torso: abdominals, sides of torso (obliques) and lower back. Use abdominal curls, “Bird-Dogs” and side planks.
Legs: front and back of thighs, calf muscles and buttocks. Use squats, lunges and heel raises.

Technique

Learn the proper technique for each exercise before proceeding.
Exercise both sides of the body. After completing an exercise for the front of the body, proceed with a corresponding exercise for the back of the body.
Breathe. Exhale when it is hardest, and inhale when it is the easiest.
Move your joints through a full range of motion when performing each exercise.
Move in a controlled manner. Lower weight slowly. Do not let momentum move the weight.

Posture

Keep your spine straight.
Do not hyperextend your spine.
When picking weights up or putting them down, use your legs, not your back.

Using a spotter

When lifting heavy weights or trying a new exercise, always use a spotter.

WHY YOUR RESTING METABOLIC RATE MATTERS

Tue, 18 Jan 2022 15:45:46 GMT

When people struggle to lose weight they often complain about having a “slow metabolism.”

Basically, the term metabolism refers to all the chemical processes that your body undergoes every day in order to keep you alive. Each day your body converts the calories in your food into energy and manufactures specialized chemicals to help your cells that your cells do their job; these are known as metabolic processes. Your body performs hundreds of these processes every day, which make up your metabolism.

The number of calories a person burns just lounging on a couch is widely estimated to be around 70 percent of all the calories needed per day. If you want to lose weight, you must consume fewer calories than your body shows it’s burning.

But how do you know how many calories you need?

The first step is to accurately determine your resting metabolic rate. While there are predictive formulas that are widely used, they can be inaccurate when compared to actual testing. According to korr.com, even the best equations are only within 10 percent of measured results, meaning that a person who may need 2,000 calories a day could be incorrectly consuming 2,200 calories a day.

While that may not seem like much, over the course of a year that would result in that person adding 21 pounds!

To learn more about the benefits of accurately determining your resting metabolic rate, here are answers, courtesy of korr.com, to some frequently asked questions.

What is Resting Metabolic Rate (RMR)?

Resting metabolic rate (RMR) is the measurement of how much food, or energy, is required to maintain basic body functions such as heartbeat, breathing, and maintenance of body heat while you are in a state of rest. That energy is expressed in calories per day. So an RMR test shows how many calories you burn at rest, doing nothing more than sitting in a chair.

How Does Metabolic Testing Work?

Indirect calorimetry (a measurement of metabolic rate) relies on the fact that burning 1 calorie (Kilocalorie) requires 208.06 milliliters of oxygen. Because of this very direct relationship between caloric burn and oxygen consumed, measurements of oxygen uptake (VO2) and caloric burn rate are virtually interchangeable.

Oxygen uptake requires a precise measurement of the volume of expired air and of the concentrations of oxygen in the inspired and expired air. The process requires that all of the air a person breathes out be collected and analyzed while they rest quietly.

Why Test RMR for Weight Loss?

Stabilize weight loss: Regardless of the method used to lose weight, a patient’s RMR will decrease after weight loss. The decrease is actually below the level predicted by fat-free mass (FFM). Although the cause is unclear, it appears that in most cases, if a patient can maintain his new weight for six months, his RMR will eventually rise to the expected level. Pinpointing the precise number of calories necessary to maintain is key to surviving this crucial period.
Pinpoint caloric weight loss zone: When restricting calories, knowing your baseline RMR is invaluable as it can help you calculate a “weight loss zone” for a 1.5 pound a week weight loss, or calculate a unique caloric goal.
Assess the effect of weight loss treatment on metabolism: Once calories are restricted, medications are introduced, or an exercise plan has been implemented, the human body will respond. The caloric goals of a dietary plan will rarely sustain a patient throughout an entire weight loss regimen. The result is the dreaded “plateau.” Periodic assessment of RMR will show the effects of the treatments and allow adjustments to the caloric goals.

Can You Boost Your Metabolic Rate?

In addition to understanding your caloric needs, you can also help increase your metabolic rate by:

Eating enough protein. Your body uses the protein you eat to build and repair muscle tissue, so if it doesn’t receiver enough protein your body won’t have the raw materials it needs to do its job.
Building muscle mass. Doing this will increase the amount of lean body mass you have and increase your overall resting metabolic rate. And with the right diet and proper exercise, your body is capable of building muscle at any age.
Increasing your daily activity. Any activity will burn calories but won’t affect your metabolic rate. However, during exercise you are using your muscles to move your body and preserve your lean body mass. In addition, increasing your activity can also help to offset any dips in your metabolic rate as a result of cutting your calorie intake.

To learn more about how a Resting Metabolism Rate can help you lose weight, or to schedule your test, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

DO NOT LET A WEIGHT-LOSS PLATEAU DERAIL YOUR FITNESS GOALS

Tue, 18 Jan 2022 15:38:45 GMT

You have been working hard over the past few months on improving your exercise habits and eating a healthier diet. You’ve seen the rewards in the mirror and on the scale as you’ve watched your weight decrease and you’ve started feeling better about yourself.

Now, however, the numbers on the scale have stopped dropping despite your healthy, low-calorie diet and regular exercise.

You’ve hit the dreaded weight-loss plateau.

It’s important not to get discouraged if this happens – it is normal for weight loss to slow down or even, at times, stall. The following information, courtesy of the Mayo Clinic , can help you understand what causes a weight-loss plateau, and teach you how to respond and avoid backsliding on your new healthy habits.

What is a weight-loss plateau?

Being stuck at a certain weight for days or possibly weeks eventually happens to everyone who tries to lose weight. Even so, most people are surprised when it happens to them because they’re still eating carefully and exercising regularly. The frustrating reality is that even well-planned weight-loss efforts can stall.

What causes a weight-loss plateau?

During the first few weeks of losing weight, a rapid drop is normal. In part, this is because when you cut calories, the body gets needed energy initially by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen is partly made of water, so when glycogen is burned for energy, it releases water, resulting in weight loss that’s mostly water. This effect is temporary, however.

As you lose weight, you also lose muscle that helps keep the rate at which you burn calories (metabolism) up. So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.

Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.

To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.

How can you overcome a weight-loss plateau?

When you reach a plateau, you may have lost all of the weight you will on your current diet and exercise plan. Ask yourself if you’re satisfied with your current weight or if you want to lose more, in which case you’ll need to adjust your weight-loss program.

If you’re committed to losing more weight, try these tips for getting past the plateau:

Reassess your habits. Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise. One study found that off-and-on loosening of rules contributed to plateaus.

Cut more calories. Further cut your daily calories by 200 — provided this doesn’t put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from constant hunger, which increases your risk of overeating.

Rev up your workout. Increase the amount of time you exercise by 15 to 30 minutes and possibly the intensity of your exercise to burn more calories. Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories.

Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yard work or vigorous spring cleaning.

Don’t let a weight-loss plateau lead to an avalanche

If your efforts to get past a weight-loss plateau aren’t working, talk with your doctor or a dietitian about other tactics to try. If you can’t further decrease the calories you eat or increase your physical activity, you may want to revisit your weight-loss goal. Appreciate the weight you’ve lost. Maybe the number you’re striving for is unrealistic for you.

Because you’ve already improved your diet and increased your exercise, you’ve already improved your health. If you’re overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.

Whatever you do, don’t give up and revert to your old eating and exercise habits. That may cause you to regain the weight you’ve lost. Celebrate your success and continue your efforts to maintain your weight loss.

FOOD LOGS, KNOWLEDGE ARE BENEFICIAL TO WEIGHT LOSS

Tue, 18 Jan 2022 15:36:02 GMT

With an estimated one in four Americans currently trying to lose weight, it can be difficult to separate fact from fiction, according to a new study in the journal Obesity.

“It is hard for consumers and doctors to tell what is effective and reliable, especially when relying on information found only on the Internet,” Dr. Kimberly Gudzune, who worked on the study and is a weight loss specialist at the Johns Hopkins University School of Medicine, told webmd.com. “Few community weight loss programs offer services that meet at least some of the key components of widely accepted weight loss guidelines.”

Gudzune and her colleagues reviewed websites for nearly 200 weight loss programs, including Weight Watchers and Jenny Craig, independent operators, and those supervised by doctors or offered by weight-loss surgery centers. The researchers checked to see if the programs followed medical weight loss guidelines from the American Heart Association, American College of Cardiology, and The Obesity Society.

The study revealed that only 9 percent of the programs met the requirements of five key areas: level of support, the diet plan, behavior strategies, exercise, and whether it recommended supplements that weren’t FDA-approved for weight loss.

“I think it speaks to the decades of lack of regulation in this industry,” Gudzune said. “[Weight loss] companies are just doing whatever they feel like. This is the reason it’s so hard to find a reliable program.”

So what are your options if you want to lose weight, but do not want to rely on an ineffective weight-loss program?

For starters, you should begin an exercise program that follows the U.S. Department of Health and Human Services recommend guidelines 150 minutes of moderate activity each week. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and caloric restriction for better weight control in their clients.

Another key component is to learn your resting metabolic rate, which helps to determine the maximum amount of calories your body needs to still be able to lose weight.

Finally, keeping a food log is a great way to help you with your weight-loss plan. Recording your daily food intake helps you stay focused on the number of calories you are consuming (and burning), and can help you

stay fueled for your next visit to the gym.

In addition, a log can help you:

Plan your meals.
Watch out for hidden dangers.
Realize if you are not eating enough.
Control portions.
Track important nutrients.

Remember, while there are some universal truths about weight loss, everyone needs their own plan for success. To learn more about how AMP Fitness can help you create a plan to achieve your fitness goals, give us a call at 216-831-3674 or email us at info@ampfitness.com.

5 KETTLEBELL EXERCISES TO ADD TO YOUR WORKOUTS

Tue, 18 Jan 2022 15:31:42 GMT

If you want to pack on more muscle and get ripped faster, start using kettlebells. Not only will you generate more power, build more lean muscle, and spike your metabolism, but you’ll also improve your balance and stability.

Because of its shape, you can push, pull, and swing the kettlebell like nothing else and unlock a new branch of exercises that are impossible with the tools you have now.

And because a kettlebell’s load shifts during exercise, it is similar to carrying everyday objects, giving you functional strength.

Related: Free weights can improve strength and fitness

The following five kettlebell exercises can help you to add more muscle, melt more fat, boost your endurance and move better. You’ll improve your body quickly and build the foundation for every other kettlebell exercise.

Kettlebell Swings

The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.

Adding the swing to your workout will absolutely improve your athleticism. It is, however, one of the most butchered exercises on Earth. Start with the kettlebell deadlift first—it will build a great foundation and teach good technique.

How to do it:

Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Imagine propelling the kettlebell to a target in front of you.

Here are the two most common problems you’ll encounter:

“Squatting” the kettlebell swing. At the bottom of the swing, your torso is too upright and your knees are too far forward: it looks like a squat. This happens because you haven’t mastered the deadlift yet. Work on your kettlebell deadlift and then retry the swing. Only bend your knees slightly.
Too much arms. Your arms should feel like noodles because it’s the hips that propel the movement. Instead, use a towel swing: wrap a towel around the kettlebell handle and grab the ends of the towel. Then, swing the kettlebell. With a correct swing, the kettlebell should reach around the height of your belly button or chest, no higher. ( Muscle and Fitness )

Single-Leg Romanian Deadlifts

The Single-Leg Romanian Deadlift is an important exercise for training your hamstrings, glutes and lower back, not to mention training mobility and balance.

How to do it:

Stand up with the kettlebell in your right hand.
Hold the kettlebell in front of your right leg, keeping it close to your body.
Pull your shoulders back and stick your chest out.
Keeping your left leg straight, lean forward from your hips.
As you bend forward, lift your left leg straight up behind you, making a straight line from your head through your left leg.
As you lean forward, allow the kettlebell to slide down your right leg. Lean forward as far as is comfortable.
Reverse directions and repeat for the desired number of repetitions.
Switch sides. ( stack.com )

Repetition Snatches

How to do it:

Start with your feet slightly wider than shoulder-width apart, and knees slightly bent. Grab a kettlebell resting on the floor in front of you. Swing the kettlebell back between your legs. Straighten your knees, using the inertia of the weight to pull your arm forward. As the arm beings to separate from the body, push the kettlebell vertically as fast as you can. If you are snatching with your right hand, push forcefully through your left leg, pull back with right hip, and shrug with right trap muscle.
As the weight heads upward, release the fingers and insert the palm deeply into the handle, then lock out your arm in a fully extended position. To drop, shift your weight to the opposite foot and lean your upper body back. Keep your hips and torso extended, let your triceps connect to your torso and finish with a downswing as you change grips.

Suggested Reps: 3 minutes with right arm, then 3 minutes with left arm

Muscle groups worked: shoulders, hamstrings, glutes, triceps, grip and forearm strength ( Men’s Fitness )

Prone Rows

The Prone Row develops the shoulders, upper back, arms, thoracic spine and core.

How to do it:

Assume a narrow push-up position with a neutral grip (i.e., both palms should face in toward each other).
Grip a kettlebell with each hand (you will be supporting yourself on the kettlebells).
Shift your weight slightly to the left. As you do so, pull the kettlebell in your right hand up toward your right side.
Keep your elbow in and your upper arm close to your body.
Lower and repeat for the desired number of repetitions, then switch sides. ( stack.com )

Chop Lunge

How to do it:

Begin in rack position, with the kettlebell in your right hand. Place your left hand on top of your right.
In one motion, step your left leg forward into a lunge, twist to the left, and lower the kettlebell to your left hip. As you step back, bring the bell to the starting position. Repeat for 30 seconds, then switch sides. ( realsimple.com )

5 TRX EXERCISES FOR YOUR SHOULDERS

Tue, 18 Jan 2022 15:31:06 GMT

TRX suspension training, originally developed as a way for Navy SEALs to stay in shape with minimal gear, time or space, is now a fixture in many gyms.

According to trxtraining.com , the training system leverages gravity and bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance. In addition, each movement executed on the TRX works the entire system as an interconnected series of kinetic chains, just as the body moves in sport and in life.

The following five TRX upper-body exercises are great ways to give your shoulders a safe and effective workout.

T Deltoid Raises: Grab the handles and face your anchor point. Spread your arms as straight as possible in a T shape with your knuckles pointing out and back. Squeeze the shoulder blades together. When returning, remain fully in control and slow down the motion. Always keep tension on the suspension trainer and adjust intensity by moving your feet.

I Deltoid Raises: Grab each handle and face the anchor point. Start with your arms extended above your head while keeping tension on the suspension trainer. Lower yourself by lowering your arms (straight) in front of you. Raise yourself by raising the arms back above your head. Keep your arms straight and keep tension on the bands throughout the exercise.

Y Deltoid Raises: Grab each handle and face the anchor point. Start with your arms extended above your head while keeping tension on the suspension trainer. Lower yourself by lowering your arms (straight) in front of you. Raise yourself by raising the arms in a Y shape above your shoulders. Keep your arms straight and keep tension on the bands throughout the exercise.

Squat Y Fly: Stand facing the anchor point with your hands extended overhead and a handle in each hand. Move your hips down and back into a squat position, pushing your knees slightly outward, while simultaneously lowering your hands to shoulder level. Now drive through your heels and push your hips forward while raising your hands back overhead, maintaining straight arms until you reach the top.

Split Squat Y Fly: Stand facing away from the anchor point and hold one TRX handle in each hand. Extend your arms over your head and start with your feet together. Brace your core and focus on keeping your elbows, hips and knees in line. Step forward into a split-squat stance so that your knees are at 90-degree angles and your arms are slightly behind your head. To return, press through your arms and pull yourself to standing. Focus on keeping your core stable and your shoulders mobile.

To learn more about how TRX training can benefit you, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

AMP FITNESS ADDS RMR TESTING TO ITS SERVICES

Tue, 18 Jan 2022 15:29:52 GMT

AMP Fitness is pleased to announce that it is now offering Resting Metabolic Rate testing at its Beachwood facility.

Metabolic testing measures what you burn through:

Exercise: Your resting metabolic rate is used to calculate how many calories you would burn if you exercised moderately for 30 minutes.
Lifestyle: Your resting metabolic rate is used to calculate how many more calories you burn by performing daily activities like walking, eating and driving.
Resting: Your resting metabolic rate is a number that is unique to each person. It represents the number of calories you would burn if you sat in a chair all day long.

Once your resting metabolic rate is determined, you can then calculate the number of calories you can eat each day for one of three target zones:

Maintenance: The number of calories you need to eat to stay at your current weight. This is an important number to know as it will help you keep off the weight you have worked so hard to lose.
Weight loss: The maximum amount of calories you can eat and still lose weight at about 1.5 pounds a week. By listening to what your body wants, you will learn what it needs to be successful.
Supervised: Too few calories can slow your metabolism, deprive you of vital nutrients, and cause you to regain lost weight quickly. It can also lead to muscle loss.

To learn more about the benefits of Resting Metabolic Rate testing, or to schedule your test, call AMP Fitness at 216-831-3674 or by email at info@ampfitness.com.

AMP Fitness is located at 23436 Commerce Park in Beachwood. Our hours are Mondays through Fridays from 6 a.m. to 7 p.m., and Saturdays from 7 a.m. to noon.

(Photo courtesy of korr.com)

AMP FITNESS ADDS VO2 MAX TESTING TO ITS SERVICES

Tue, 18 Jan 2022 15:20:05 GMT

AMP Fitness is pleased to announce that it is now offering VO2 Max testing at its Beachwood facility.

A VO2 Max test is a measurement that reflects a person’s ability to perform sustained exercise, and is generally considered the best indicator of cardiovascular fitness and aerobic endurance. The test is suitable for a wide range of individuals, from the sedentary to elite athletes, and provides trainers and clients the tools to set realistic goals and assess improvement.

VO2 Max is the maximum rate of oxygen consumption that can be attained during the most intense exercise possible. The measurement requires that the client breathe into an oxygen consumption analyzer during a short, all-out effort on a treadmill as part of a graded exercise protocol. The CardioCoach collects the data to calculate personal target intensity zones and create specific target heart rates, allowing trainers to develop a workout routine to maximize efforts and attain the desired results.

“Many people are inefficient exercisers, with no understanding of what specific heart rate, intensity or duration would best help them reach their specific goals, such as fat burning, endurance training or cardio conditioning,” said Larry Tedor, owner of AMP Fitness. “An initial VO2 Max test can clarify the specific target heart rates that will enable each individual to reach their fitness goals more effectively, with less fatigue and fewer injuries.

“The test also determines the number of calories burned during every level of exercise, providing valuable information when designing a weight-loss program. Periodic retesting provides motivating feedback as the fitness program progresses.”

The science behind VO2 Max testing offers an additional benefit to competitive athletes.

“VO2 Max is a valuable tool to assess performance and evaluate training regimens, allowing athletes to add structure and purpose to their training program and, in turn, gain a competitive edge through the application of sport science principles,” Tedor said. “Even though extensive training can sometimes cause an athlete to reach a plateau in VO2 Max, the test results can still be used to make further improvements in performance.

“By pushing to increase their anaerobic threshold (AT) and maintain that threshold for longer periods of time, athletes can enhance both their endurance and cardiovascular performance.”

As the definitive test of cardiovascular fitness, VO2 Max testing provides three distinct benefits, as it helps you:

“An initial VO2 Max test can clarify the specific target heart rates that will enable each individual to reach their fitness goals more effectively, with less fatigue and fewer injuries.” – Larry Tedor, AMP Fitness Owner

Get the most out of your workout: Each person has an optimal training zone, sometimes referred to as a target heart rate. The charts that are often found on exercise equipment showing target heart rates are actually just averages based on age and weight. A VO2 Max test measures your precise target heart rate based on anaerobic threshold, then calculates individual target intensity zones. These zones give you the precise heart rates necessary to optimize each level of exercise and maximize your results.
Decrease fatigue and injury: Frequently we push ourselves thinking, “no pain, no gain.” The truth, however, is that pushing beyond one’s optimal training zone leads to fatigue and discomfort. It will also cause increased soreness after the workout and may contribute to an exercise-related injury. When you know your zones and use them for training, cardiovascular exercise is comfortable, meaning that you can go the distance.
Burn more fat: VO2 Max testing reveals the exercise level that will optimize a person’s ability to burn fat. The term “aerobic exercise” is commonly used in relation to burning fat, but without an accurate measurement it is difficult to determine what level of exercise intensity would be aerobic, or fat burning. Now, with VO2 Max testing, you can know the precise level of intensity that will maximize the amount of fat you burn.

To learn more about the benefits of VO2 Max testing, or to schedule your test, call AMP Fitness at 216-831-3674 or by email at info@ampfitness.com.

AMP Fitness is located at 23436 Commerce Park in Beachwood. Our hours are Mondays through Fridays from 6 a.m. to 7 p.m., and Saturdays from 7 a.m. to noon.

CROSS COUNTRY TRAINING WITH A HEART MONITOR

Tue, 18 Jan 2022 15:16:57 GMT

Cross country is a popular sport in the U.S., especially at the high school level, with more than 470,000 student-athletes participating nationwide, according to the National Federation of State High School Associations.

But it can also be a tricky sport to train for, especially for younger athletes. Run too much during the week and you can increase the risk of injury, meaning you miss your next meet. Train too little, and you’ll find yourself at the back of the pack on race day.

One way to maximize your training for race day, while reducing your risk of injury or fatigue, is to use a heart rate monitoring system, one of the easiest ways to measure the true intensity of your workouts.

The key element to developing a successful training program is acquiring accurate information about the intensity of your physical activity. Without a heart rate monitor, training goals are generally based on speed, distance, time, past history or the runner’s perception of how hard they are training.

To learn about how to maximize your running through the use of a heart rate monitor, read our latest article at STACK.com.

GET READY FOR A 21-DAY BURPEE CHALLENGE

Tue, 18 Jan 2022 15:16:55 GMT

That is why our next fitness challenge is a 21-Day Burpee Challenge beginning Oct. 11 and running until Nov. 9.

In addition to performing a daily burpee regiment over the next three weeks, we’re also challenging participants to perform 20 minutes of cardio three times a week in addition to their regular training days.

For those participants using a MyZone belt, the 20 minutes of cardio should be equal to 100 MEPs per session.

To perform a burpee, follow these steps:

From a standing position, drop down vertically and place both hands on the ground on either side of the foot.
In one clean motion, take both feet back, so you are now in a pushup position.
In one clean motion, bring the feet back to between the hands
From the bottom position, rise up tall and return to a standing position.
Repeat.

Remember that the quicker you can perform a series of burpees, the more benefit you will see from the exercise. Try to add speed to every part of the exercise to maximize your work.

A printable version of the challenge is available by following this link.

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DATA-DRIVEN WORKOUTS NOT JUST FOR ELITE ATHLETES

Tue, 18 Jan 2022 15:16:50 GMT

When it comes to training it can be difficult to know where the balance is between conditioning and over-training.

Put in too much work and you run the risk of an injury that could stall your progress. Too little effort, on the other hand, will not give you the results you are working toward.

One way to find that sweet spot is through the use of technology, a lesson that the Portland Timbers of Major League Soccer put into practice on a daily basis. The club employs a 20-member health-and-wellness team that includes massage therapists, dentists, chiropractors, yoga instructors, nutritionists, chefs and acupuncturists, and uses a data-driven approach to keep its players healthy and on the pitch.

By working together, head coach Caleb Porter and Nick Milonas, director of sports science and a performance specialist at Exos, are able to create a program that balances anaerobic and aerobic conditioning, recovery and tactical work during the week to prepare the players for a match.

“This allows us to really be specific and, in essence, as perfect as we can be to make sure the players are fit but also to make sure they remain healthy,” Porter told Sports Illustrated. “We can really fine tune our training: how long a session is, how long each drill is, how long the recovery time is. If they remain healthy, you have the best chance to win. It all adds up.”

You don’t have to be a professional athlete to enjoy the benefits of data-driven workouts, however.

Related: AMP Fitness adds RMR testing

The same approach that teams like the Timbers use is what forms the backbone of the workout programs at AMP Fitness. Utilizing state-of-the-art technology, including the MyZone heart rate and calorie based monitoring system, Resting Metabolic Rate testing and VO2 Max testing, AMP is able to create customized workout programs that deliver twice the results in half the time.

To learn more about how technology can take your workouts to the next level, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

STUDY FINDS WEARABLE FITNESS TRACKERS MAY NOT MEASURE UP

Tue, 18 Jan 2022 15:12:50 GMT

Wearable fitness trackers, like the ones made by companies such as Fitbit and Jawbone, have grown in popularity in recent years, with sales reaching $1.5 billion in 2015, according to The New York Times.

But a recent study published in The Journal of the American Medical Association calls into question just how correctly these devices accurately measure physical activity and estimate energy expenditure.

Researchers in Japan compared 12 wearable fitness devices to two research techniques considered the “gold standard” — the metabolic chamber method, which captures all metabolic activity in a 24-hour period, and the doubly-labeled water method, which captures metabolic activity in a real-life setting over 15 days. The study had 19 healthy adults wear all 12 devices while undergoing the two gold standard methods, which were then used to calculate energy expenditure.

According to a summary of the study at MedPage Today, the measurements of a day’s total energy expenditure differed widely from device to device. Compared with the metabolic chamber, the total energy expenditure measured by the devices ranged from 278 calories lower to 204 calories higher per day. Compared with the DLW method, all the devices underestimated energy expenditure, from 590 calories lower to 69 calories lower per day.

The results led the researchers to conclude that several of the wearable devices will not produce an accurate measure of a person’s total energy expenditure.

“If a device tells a person that they are burning a few thousand more calories in a week than they actually did, they may opt to go for the big desert or have a hamburger rather than sticking with a healthier option.” – Dr. Timothy Plante, Johns Hopkins

“Measuring energy expenditure is very challenging, as is shown by the different results from the gold standards here,” Dr. Timothy Plante, of Johns Hopkins, told MedPage Today. “Patients can get into trouble if they are misinformed about the amount of calories they have burned and use that to treat themselves to foods they otherwise may not eat. If a device tells a person that they are burning a few thousand more calories in a week than they actually did, they may opt to go for the big desert or have a hamburger rather than sticking with a healthier option.

“Over time, this can lead to bad dietary trends and weight gain or failure to lose weight despite best efforts. For anyone using these devices, you need to take the results with a Morton canister of salt.”

The study’s findings underscore why at AMP Fitness we use scientifically backed technology to help our clients achieve their fitness goals, including:

The MyZone telemetry tracking system, a chest-strap monitoring system that closely emulates a real EKG machine by measuring electrical pulse and that transmits heart rate, calories and effort in real time to a live display.
Resting Metabolic Rate testing, which determines exactly how much oxygen your body consumes and measures your metabolic rate. The test calculates a person’s Target Caloric Zones, revealing the maximum number of calories you can eat each day and still lose weight.
VO2 Max testing, which reflects a person’s ability to perform sustained exercise, and is generally considered the best indicator of cardiovascular fitness and aerobic endurance. The test is suitable for a wide range of individuals, from the sedentary to elite athletes, and provides trainers and clients the tools to set realistic goals and assess improvement.

To learn more about how our science-based technology can take your workouts to the next level, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

5 BENEFITS OF MUSCLE ACTIVATION TECHNIQUES

Tue, 18 Jan 2022 15:07:57 GMT

As a key member of the U.S. women’s national soccer team that will compete at the Summer Olympics later this year in Rio, goalkeeper Hope Solo is looking for ways to keep her came sharp.

One way she is accomplishing that is by incorporating Muscle Activation Techniques into her regular workouts.

Muscle Activation Technique, or MAT, is a training system designed to restore balance and enhance function in the human body. When one of your muscles becomes too tight (hypertonic) or weak (inhibited) it can affect the function and range of motion of the joint it crosses. MAT exercises seek to optimize the contraction of a particular muscle, which in turn provides stability and increases your range of motion.

“You’re trying to learn your body from the inside out,” Solo said of her workouts in a Sports Illustrated article. “In the gym I work on movement that gets me to the ball faster.”

Solo’s workouts can be changed based on regular evaluations of her range of motion in her feet, hips, lower back, shoulders and spine, allowing her to constantly refine and improve he game.

An example of a MAT exercise to help improve hip flexion starts with placing the feet shoulder-width apart. Lift your left leg by squeezing your stomach muscles and contracting the right gluteus muscle, which creates a strong anchor for your hip flexors. Maintain the alignment in your hips for 30 to 60 seconds, then repeat with the opposite leg.

Workouts can also include reverse box jumps—starting on top of the box and jumping down to work on staying level and moving without dipping—circuit training and footwork drills using rubber rings or resistance bands, in order to maintain an equal distance between the feet.

According to Men’s Fitness, additional benefits of adding MAT to your workouts include:

Increased Strength: You’re not working at your full potential if all of your muscles aren’t communicating effectively with your brain. If only 50 percent of your muscles are functioning, then you could literally double your strength with MAT.
Improved Coordination: Your brain wants to keep your body safe from injury, but in doing so it sometimes formulates “blind spots” in the way you move. Your brain tells your body to use the strongest muscles to get from point A to point B, even if those muscles don’t function together in a clean line of movement. MAT helps strengthen the muscles that move in a direct path, making your movements quicker and more coordinated.
Improved Flexibility: Inhibited muscles can send the wrong feedback to your brain and limit your range of motion. If you’ve been stretching for years without broadening your range, MAT may help you see some improvements.
Lower Risk of Injury: MAT increases stability by strengthening weak muscles. If you find yourself landing wrong in a sport, you’ll be much less likely to tear a muscle or injure yourself.
Less Pain: Pain is usually the result of long-term muscle dysfunction, or bad movement patterns that have been repeated for years. Combine this with improper communication between muscles and the brain, and you’re sure to be hurting. MAT improves the brain-muscle communication loop, which can decrease pain.

“You have to find new ways to train and new ways to look at your game,” Solo said of MAT training. “That’s what keeps me wanting to continue to grow.”

To learn more about incorporating MAT into your workouts, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

(Photo courtesy of si.com)

9 PLYO MOVES TO TAKE YOUR WORKOUT TO A NEW LEVEL

Tue, 18 Jan 2022 15:04:49 GMT

Plyometrics, or plyo for short, is a fancy name for jump training, which is a technique used for any activity that requires explosive moments. While performing one of these exercises you may do a series of jump squats or one-leg hops, or your might find yourself jumping onto a box or over cones.

The benefit from all this jumping, according to webmd.com , is that every time you land your muscles get a stretch as they prepare for the next jump. The combination of stretching and contracting your muscles whips them into shape.

While you shouldn’t do plyometrics every day as your muscles will need a break from all that jumping, they are a great addition to a strength-training workout. Plyos work your legs and glutes, while also building your flexibility, strength, balance and agility.

Here are some standard plyo moves to try out during your next workout.

Box Jumps

Place an exercise box directly in front of you. Take a test step-up to make sure you can clear the edge without tripping, and measure the distance between the surface and your body that you’ll need for the jump.
With feet in line with the hips, sink into a squat, keeping the knees behind the toes and reaching your arms low and back for leverage.
Swing your arms forward and propel out of the squat position as you jump your feet on top of the box or bench. Once you’ve landed, sink into another squat, holding your hands in front of your for balance.
Slowly step down back down to the floor, one foot at a time, to the starting position to complete one rep.

Toe Taps

Using the exercise box, stand behind and place your right foot on top of the surface near the edge to make sure your leg forms a right angle from your standing position. Adjust accordingly.
With the right ball of the foot touching (but not resting) on the surface, jump as you switch feet, landing with the left ball of the foot touching the surface.
Switch back to the right foot to complete one rep. Continue alternating feet with a jump in between each switch, all the while remaining light on the toes for additional agility.

Jumping Jack Push Press

Grab a weighted fitness ball and stand with the feet together and the arms holding the ball in a relaxed fashion near your chest.
Jump your feet out wide beyond hip-width as you simultaneously thrust the ball directly in front of your chest. Jump the feet back to the narrow starting position as your bring the ball back in toward your chest.
Jump your feet out wide beyond hip-width again, but this time as you do so, thrust the ball overhead using the strength of your shoulders. Jump the feet back to the narrow starting position as you bring the ball down and toward your chest again. That’s one rep. Continuing alternating between the two arm positions as you jump.

Burpees

Stand with your feet shoulder width apart. Reach your hands down toward your feet as you move into a crouching position. Jump your feet back behind you, and land in a plank position with the hands stacked beneath the shoulders and core engaged.
As soon as you find that plank position, quickly lower your body completely to the floor. Using that core and upper body strength, push up at a controlled pace to return to that plank position.
Jump the feet back up to the hands. Stand and raise your arms above your head to complete one rep.

Plank Jumping Jacks

Begin in the plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
Like the motion of jumping jacks, jump your legs wide apart, and then back together to complete a rep. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.

High Knee Skips

Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
Switch legs and keep skipping while pumping your arms.

V Crunch

Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the ground.
Repeat the crunch motion to complete one rep.

Jump Squat

Start by coming into a squat with your arms by your sides.
Swing your arms to the ceiling as you jump off with both feet. Land quietly as you return to the squat position. This completes one rep.

Dumbbell Crossover Punch

Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold weights in both hands at your chest with your elbows on the floor.
Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as you “punch” your right hand to the outside of the left knee.
Bring the right hand back to your chest as you untwist, bringing your torso back to the center, and roll down to the ground.
Repeat the sit-up, twisting to the right side to complete one rep.

To learn more about incorporating plyometrics into your workouts, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

ECCENTRIC RESISTANCE EXERCISES BUILD MUSCLE HEALTH, STRENGTH

Tue, 18 Jan 2022 15:01:31 GMT

When you work your muscles they undergo contractions that involve both shortening and lengthening the muscle while still producing force.

The phase of contraction that occurs when the muscle shortens is known as concentric, whereas the phase of contraction that occurs as the muscle lengthens is known as eccentric.

During our day-to-day activities, concentric actions start our movements while eccentric actions slow our activity down. For example, during running, the quadricep muscles will propel the runner forward with concentric actions, while the hamstrings can brake running by slowing down the forward motion. To maintain sport performance and prevent injury throughout the whole range of motion, it is important to strengthen both phases of muscle contraction.

According to the American College of Sports Medicine, resistance exercise programs help build both muscle health and strength across all ages. Eccentric strength is especially important for balance, mobility and physical functions such as walking down stairs or lowering objects to the ground.

Examples of eccentric actions include lowering a dumbbell, performing a Nordic hamstring curl or a calf press off of a stair ledge. Traditional strength training eccentric programs typically involve lifting a weight in the concentric phase for two seconds and then lowering the weight in the eccentric phase for four to six seconds to maximize strength gain.

In sport-specific exercises or dynamic exercise (such as drop jumping or throwing), eccentric exercise is performed at higher speeds and can be tailored to meet the goals and needs of the individual, making them ideal for all fitness levels.

Eccentric Resistance Exercise Products Include:

Web-based exercise plans using free weights
Weight machines that control weight during different phases of muscle contraction
Modification of existing machines to create eccentric loading
Video or online promotions
Eccentric exercise ergometers that pedal backwards
Using kettle bells or small medicine balls during sport specific motions

Samples of eccentric exercise machines include the reverse pedaling ergometer and the new eccentric focused resistance exercise machines.

If machines are not available, training programs can also provide direction for eccentric loading using body weight, hand-held weights, kettle bells and small medicine balls. The intensity of these programs can be modified based on the individual’s fitness level and characteristics.

Healthy, younger, fit individuals may start programs that involve body weight and free weights. Older adults may have low strength or joint pain and may need to start an eccentric program with body weight alone before adding any resistance.

When performed correctly and safely, eccentric exercise may have several benefits including:

Improved muscle coordination
Improved balance
Less cardiovascular stress than intensive concentric actions
Increased strength in the entire range of motion of each joint
Increased strength across a variety of movement speeds
Increased muscle power and sport performance
Recovery from tendon related injuries

Precautions for the use of Eccentrics

There are several considerations when starting eccentric focused resistance exercise:
Warm up for 5-10 minutes before starting exercise
Muscle soreness is common 24-48 hours after eccentric exercise
Be sure that exercise form is correct before increasing the weight to be lifted
Begin slowly (fewer repetitions at the start of training to prevent severe soreness)
May increase lactate levels more than concentric exercises
For heavier free weight exercises, have a spotter to help you
Use maximal eccentric exercise sparingly (once a week)

For adults with current joint pain like osteoarthritis, eccentrics may worsen pain symptoms in the affected joint

If an individual is recovering from injury, a physician should be consulted before using eccentrics

Older adults may use eccentrics, but should consider supported machines such as an eccentric flywheel ergometer or machines that permit small incremental changes in resistance.

Because the muscle forces that are generated during slow eccentric overloading are high compared to traditional concentric resistance exercise, three to five days of rest should be provided between days of exercise. This recovery time allows the muscle to repair, adapt and prepare for the next exercise session.

To learn more about the benefits of eccentric resistance training, contact AMP Fitness today at 216-236-3674.

DYNAMIC WARMUPS KEY TO A HEALTHY WORKOUT

Tue, 18 Jan 2022 14:58:31 GMT

It can be easy to skip warming up before exercising. You’re busy and don’t want to cut into your real training time, plus those warm-up routines can be a bit boring.

But those extra few minutes you put in before you workout will not only help prevent injury, it will also improve the blood flow and wake up your nervous system for what comes next.

“Your brain and nervous system control everything,” Brijesh Patel, the strength-and-conditioning at Quinnipiac University, told Sports Illustrated. “By doing exercises that are for a short amount of effort, it allows the brain to fire that signal. It’s like learning a new skill.”

Patel worked with the school’s ice hockey team as it made its second Frozen Four appearance this month to improve its speed, power and conditioning. No matter what they players were doing on a particular day they would start with a six-part, six-minute circuit that included jumps, medicine ball throws and short sprints.

The neural-charge warmups, which are also known as dynamic warmups, include:

Band-assisted jump: Attach a stretch band to a pull-up bar. Grab the band, squat and then explode upward, using the band’s spring to jump higher. Repeat three times.
Lateral bound: Shift your weight to your left leg and then jump laterally landing on your right foot. Do this again from the right leg. Repeat three per leg.
Medicine ball throwdown: Lift an eight- to 12-pound medicine ball above your head and then slam it down. Repeat three times.

You can also add forward lunges, jumping rope or bodyweight squats to help get your system ready to go.

To learn more about how a dynamic warmup can improve your workouts, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

CRAWL YOUR WAY TO A STRONGER CORE

Tue, 18 Jan 2022 14:56:53 GMT

If you are looking to add another dimension to your core workouts then it is time to get on the floor and embrace your inner animal.

Forget walking like an Egyptian and start crawling like a gator and a bear.

While planks are a tried-and-true method for giving your core a good workout, it can get boring just staying in one place while performing a plank. To add some variety to your workouts, and up your game in a way that will leave your core in great shape, try a gator crawl or bear crawl the next time you are at the gym.

Gator Crawl

This abs exercise engages the entire core in an effort to keep your body stabilized, while also during additional calories by adding movement, making it a perfect blend of cardio, stability and strength training.

To perform a gator crawl, start in a push-up position with your feet on sliders (or anything that will slide over the surface with minimal friction). Walk yourself forward with your hands, dragging your body along the floor, for at least 10 yards. Rest for 30 to 60 seconds and then repeat the crawl back to where you started to complete one set. Repeat one more time.

Bear Crawl

A bear crawl is similar to a traveling plank. During this exercise you have to maintain the same rigid, neutral torso you would while in a plank position, only now you are adding movement. As your arms and legs move, the muscles in your core must resist the urge to rotate and flex, providing you with increased stability, strength and power.

To perform a bear crawl, get down on all fours with your hands under your shoulders and your knees off the ground. Crawl forward for at least 10 yards without letting your knees touch the ground. Rest for 30 to 60 seconds and then repeat the crawl back to where you started to complete one set. Repeat one more time.

Once you have mastered the basic bear crawl you can add some pushups to give an extra boost to your chest and arms. Start with five pushups, bear crawl for at least 10 yards, do five more pushups and then, without resting, bear crawl back to the start and do five more pushups. Repeat one more time, or as many rounds as you can complete.

To learn more about how to add variety to your workouts and maximize all your hard work, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

SQUATS BUILD MORE THAN JUST STRONG LEGS

Tue, 18 Jan 2022 14:54:52 GMT

Squats are a favorite of many gym goers for one simple reason: they work.

Not only are squats valuable to building a strong lower body, they also provide a variety of additional benefits:

Core strength: Squats are typically loaded from top to bottom — meaning you begin from a standing position and squat down — so your core has to work hard to ensure that you maintain an upright posture.

Improved flexibility: By moving your body through a full range of motion during a squat you will build strength while also increasing your flexibility as a squat improves your range of motion in the entire hip complex.

Reducing future injuries: Squats build your glutes, hamstrings and quad muscles, giving support to your knees and hips and reducing your chance of injury when running, jumping or performing most daily activities.

How to Do a Common Squat Exercise

Stand with your feet hip width apart.
Tighten and pull in your abdominal muscles.
Lower your body as if you were going to sit in a chair. Keep the motion slow.
Stop when your legs are parallel to the floor.
Stay in this position for a few seconds.
Now press down onto your heels and slowly rise back up to a standing position.
Repeat the exercise for a total of 2 to 3 sets of 8 to 12 reps.
Be sure to rest for 60 to 90 seconds between sets.

Once you become comfortable with performing a basic squat, you can increase the difficulty by adding dumbbells at shoulder level or use a barbell across your shoulders. You can also use one dumbbell by holding it in front of you with both hands while performing what is known as a goblin squat.

Remember to focus on maintaining a proper form when using weights. Be sure to keep your knees aligned with your feet and don’t squat beyond the point where your thighs are parallel to the floor.

Additional tips

If you find yourself having trouble performing a proper squat because of flexibility issues, you may want to consider adding some yoga moves.

According to zusayoga.com, squats force the hip flexors into deep flexion, which is why hip tightness can limit the depth of your squat, forcing you to drop your chest and lose a neutral spine position.

Your ankles can also limit the effectiveness of your squat depending on how far your ankle can bend upwards toward the shin (know as a dorsiflex). The less mobile your ankle joint is, the more your body will need to lean forward as you lower into your squat, to counterbalance the hips moving backwards.

The following five poses target the muscles and connective tissues of the hip, knee and ankle to help increase mobility and flexibility for your squat.

Fixed firm pose: Not only does this pose help to speed up recovery between squat sessions, it also opens up the quads and improves that all important knee and ankle flexibility.

Toe stand: Yoga’s answer to the pistol squat, the toe stand, strengthens and improves mobility in the hips, knees and ankles. It’s a deep stretch for the abductors, outer hips and glutes, engaging all the proprioceptive muscles in your legs and core.

Standing separate leg stretching pose: This pose increases flexibility of the pelvis, ankles, hip and the last five vertebrae of the spine. Perfect for improving squat mobility.

Tree pose: This pose’s gentle posture-correcting properties and ankle, knee and hip stretch transfer surprisingly well to the barbell.

Awkward pose: This pose may live up to its name, but it will give your ankles, feet, toes, pelvis and shins a lovely squat-enhancing stretch.

To learn more about the benefits of squats, or to take your free fitness test drive, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

STRENGTH TRAINING BUILDS MORE THAN JUST MUSCLE

Tue, 18 Jan 2022 14:46:37 GMT

Now that the weather is warming up the reality is setting in across Northeast Ohio that summer is on the way.

The realization that trips to the beach are looming, and the shorts and tank tops are coming out of the closet, can also provide the motivation some people need to start hitting the gym to start working on those “beach bodies.”

If you are not sure how to start reshaping your winter body into one ready for summer, you are not alone. It is common for beginners, or those who haven’t worked out in a while, to be confused about where to start, which is why a strength program under the supervision of a certified personal trainer is where you should begin.

At AMP Fitness, our certified personal trainers are knowledgeable, inspirational and motivated to help you achieve every fitness goal you have in mind.

According to the National Personal Training Institute , consistent strength training has many health benefits including:

Increase in muscle-fiber size
Increase in tendon strength
Increase in ligament strength
Energy Boost
Disease Prevention
Weight loss

The hardest part of starting any workout is the first month, but by working with a trainer you can set the stage for a better life. A personal trainer is the best resource during this time as they have the knowledge to teach you the proper techniques and develop a program that is right for you.

If you are just starting with weight training, devoting the time to learn the proper form will have long-term benefits, as it takes less time to learn to perform an exercise correctly than it does to unlearn poor habits. Learning proper form from a professional personal trainer will help avoid injuries, produce results and keep you motivated in your fitness program.

As a beginner, it is also better to start with a just few exercises as your body has an easier time remembering a small number of basic compound movements in a short amount of time. Focusing on only a few exercises will help you develop the correct form, build confidence and ultimately help you to get stronger.

One of the most important things to remember is to not get discouraged if you don’t see instant results. Stay consistent and keep working toward your fitness goals and the results will follow. Don’t be afraid to celebrate small goals, as well, as they are a perfect way to keep you motivated on your journey.

If you start today to make strength training a lifetime habit, you will build muscle, increase your metabolism, burn fat and achieve the lean and toned look you desire.

At AMP Fitness, our certified personal trainers are knowledgeable, inspirational and motivated to help you achieve every fitness goal you have in mind. Unlike a big-box gym that offers everyone the same workout program, our trainers work hand-in-hand with you to develop a custom program that fits what you want to achieve.

To learn more, give us a call today at 216-831-3674 or email us at info@ampfitness.com.

FARMER’S WALK A FUNCTIONAL FITNESS SUPERSTAR

Tue, 18 Jan 2022 14:43:35 GMT

The farmer’s walk is a perfect total body exercise that targets the hips, legs, trapezoids and grip, while also increasing your overall strength and cardiovascular endurance.

Simply put, the farmer’s walk is the very definition of functional training exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.

A farmer’s walk is a simple exercise to perform as it only involves walking while holding weights at your side.

Depending on your objective, you can add variations, according to Muscle & Fitness:

If hypertrophy, or muscle growth, of the upper back and traps is the objective, try super setting barbell shrugs with a farmer’s walks. Do three to four supersets of a 75-foot farmer’s walk followed immediately by 12 barbell shrugs.
If you want to really focus on the forearms, perform three to four sets of farmer’s walks while pinching weight plates by squeezing the plates together, holding the smooth part.
If strength is the primary objective, do two to three sets of 30-100 feet with heavy weight and full recovery between sets.

A farmer’s walk also makes for a perfect finisher to a workout, especially if you try this “gasser” version, according to stack.com:

Maintain a tight core. It is impossible to tighten your core to the max during the entire walk, but you need to brace your core to protect your back.
Keep your shoulders down and back throughout the walk.
When you set the dumbbells down and pick them up, bend your knees.
Maintain proper sprinting form and breathing mechanics to successfully complete this complex.

How to perform it:

Set up cones about 10 yards apart for 100 yards.
Starting at one end of the field, carry the dumbbells to the first cone, drop them and sprint back to the starting line.
Sprint back to where you dropped the dumbbells, carry them to the second cone, drop them again, and sprint back to the starting line.
Perform the same sequence, cone by cone, until the dumbbells are at the last cone.
Once you finish sprinting back, pick up the dumbbells and perform a farmer’s walk for the full 100 yards to the original starting line.

To learn more about how you can add variations like a farmer’s walk to your workout and take it to the next level, give us a call today at 216-831-3674 or email us at info@ampfitness.com.

NEW FOOD LABELING RULES A STEP TOWARD BETTER HEALTH

Tue, 18 Jan 2022 14:40:30 GMT

The Food and Drug Administration recently announced that nutrition labels on food packages will be receiving a makeover.

The revised labels, which manufacturers will need to start using by July 26, 2018, will have the calories listed in a bigger and bolder type, include a new line for added sugars, and serving sizes will be updated to reflect a more realistic portion.

“We applaud the FDA and are thrilled that the new panel largely aligns with recommendations the Academy [of Nutrition and Dietetics] submitted to the FDA to help everyone make more informed and nutritious decisions when choosing foods to fit their lifestyles and needs,” registered dietitian nutritionist Lori Zanini told U.S. News & World Report. “The new panel better reflects serving sizes, nutrients and ingredients that people should focus on, and it updates current percent of daily values.”

To view a side-by-side comparison of the old and new labels, click here.

Two of the biggest changes are the serving sizes and the new focus on added sugars.

According to the FDA , serving sizes must now be based on the amounts of foods and beverages that people are actually eating, not what they should be eating. How much people eat and drink has changed since the previous serving size requirements were published in 1993. For example, the reference amount used to set a serving of ice cream was previously ½ cup but is changing to ⅔ cup. The reference amount used to set a serving of soda is changing from 8 ounces to 12 ounces.

“You will no longer need a microscope, a calculator, or a degree in nutrition to figure out whether the food you’re buying is actually good for our kids.” – First lady Michelle Obama

This is important, the FDA notes, because package size affects what people eat. Now, for packages that are between one and two servings, such as a 20-ounce soda or a 15-ounce can of soup, the calories and other nutrients will be required to be labeled as one serving because people typically consume those products it in one sitting.

The listing of added sugars, which will be shown in both grams and as percent daily value, is also key as scientific data shows that it is difficult to meet nutrient needs and remain within calorie limits if you consume more than 10 percent of your total daily calories from added sugar.

In addition to the FDA, the 2015-2020 Dietary Guidelines for Americans support reducing caloric intake from added sugars; and groups such as the American Heart Association, the American Academy of Pediatrics, the Institute of Medicine and the World Health Organization also recommend decreasing intake of added sugars.

The new labeling guidelines should make it easier to include a variety of nutritious foods from all the food groups into your diet. That is important as while you may currently be eating an appropriate amount of food, your body may not be getting the nutrients it needs to be healthy.

To learn more about how diet and exercise can benefit your health, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

5 EXERCISES TO DEVELOP YOUR TRICEPS

Tue, 18 Jan 2022 14:38:05 GMT

While bulging biceps are often the goal of many people, they are only one part of building a functionally sound arm as you have to be sure to also focus on your triceps.

“Your triceps comprise more than two-thirds of your upper-arm mass,” a ccording to BJ Gaddour, fitness advisor at Men’s Health. “So building thicker, more developed triceps muscles makes your entire arms look more like shotguns than pistols.”

In addition to making your arms look good, strong triceps also deliver a functional pay off as they help with pushups and bench pressing, among other exercises.

“Triceps strength is usually the limiting factor in pressing movements,” Gaddour says. “So your bench, pushup, and other presses only go as far as your triceps take them.”

Here are five exercises for your triceps to incorporate into your workout plan.

Foam Roller Press

Lie down on a bench and place a foam roller length-wise on your chest. Secure it with a resistance band, if need be. Grab the barbell overhead and hold it directly above your chest. Lower the bar to touch the foam roller, and then press it back up.

The foam roller cuts your range of motion, meaning that you will press the bar back up at the midway point of the lift. Doing this will emphasize the ending push of the bench press, what is referred to as the lockout, which is all triceps. ( Men’s Health )

Skullcrushers

Flying flat on your back, extend your arms up while holding an EZ-bar. Slowly bend your elbows so that your forearms are parallel to the floor and bar is almost touching your head (it is a good idea to have a spotter for this one). Do three sets for 8-12 reps as the first or second exercise in your routine. Make sure you have a spotter on these, which will help you get the bar into position and allow for a bit more safety when you’re lowering the bar toward that million-dollar face!

This move may not isolate the lateral or long-triceps head as much as some other exercises, that fact that your arms are positioned perpendicular to your body combines the work being done by both muscles, giving your triceps a great workout. ( bodybuilding.com )

Rolling EZ-Bar Triceps Extensions

Lie with your back flat on the ground and a loaded EZ-bar laying on the floor above your head. Grasp the bar, roll it toward your head until your upper arms are vertical. Now press the weight so that your arms are straight and vertical. Reverse the move, placing the weight back on the floor and “rolling” the bar back. Do as many reps as you can.

This version of a triceps extension gives your triceps short pauses between each rep, meaning that you can do more reps and really pump up your triceps. ( Men’s Health )

One-arm Kickback

Place your left palm and knee on a bench while holding a weight in your right hand. Lift your right arm parallel to your torso and then bend your right elbow to a 90-degree angle. Slowly straighten your arm, pause and then return to the start position. Do 12 reps and then switch sides. ( realsimple.com )

Kettlebell Floor Press

Grab a kettlebell with each hand and lie with your back on the ground. Hold the kettlebells overhead with the bell hanging on the outside of your wrists. Bend your arm to lower the kettlebells. Touch your elbows to the ground, pause, then press them back up.

This is a variation of a bench press and, like the foam roller press, emphasizes the lockout portion of the press. The kettlebells also distribute the load differently than a barbell, meaning that you are also working your stabilizing muscles during the exercise. ( Men’s Health )

Remember to avoid just focusing on your biceps when you are working on your upper arms. While a well-developed bicep provides a nice upper-arm appearance, it is important to balance bicep exercises with triceps work to ensure function in your arm and maintain your posture. As with any part of your body, focusing on just one muscle group leads to imbalance and the potential for injury.

To learn more, give AMP Fitness a call today at 216-831-3674 or email us at info@ampfitness.com.

(Photo courtesy of bodybuilding.com)

MEN’S HEALTH MONTH A GREAT TIME TO START MOVING

Tue, 18 Jan 2022 14:33:33 GMT

June is Men’s Health Month, making it a great time to start living a healthier lifestyle.

Men’s Health Month, now in its 22nd year, raises the awareness of preventable health problems and encourages early detection and treatment of disease among men and boys. It provides health care providers, public policy makers, the media and individuals the opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury.

It is also a great opportunity to begin eating a healthier diet and making regular exercise a part of your daily lifestyle — men and women alike.

According to the Centers for Disease Control and Prevention , some of the steps you should take to make health a priority in your life include:

Get Good Sleep

Adults need between 7-9 hours of sleep. Insufficient sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular disease, obesity, and depression. Also, poor sleep is responsible for motor vehicle and machinery-related accidents.

Toss out the Tobacco

It’s never too late to quit. Quitting smoking has immediate and long-term benefits. It improves your health and lowers your risk of heart disease, cancer, lung disease, and other smoking-related illnesses.
Also avoid secondhand smoke. Inhaling other people’s smoke causes health problems similar to those that smokers have. Babies and kids are still growing, so the poisons in secondhand smoke hurt them more than adults.

Move More

Adults need at least 2.5 hours of moderate-intensity aerobic activity every week, and muscle strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week. You don’t have to do it all at once. Spread your activity out during the week, and break it into smaller amounts of time during the day.

Eat Healthy

Eat a variety of fruits and vegetables every day. Fruits and vegetables have many vitamins and minerals that may help protect you from chronic diseases. Limit foods and drinks high in calories, sugar, salt, fat, and alcohol.

Tame Stress

Sometimes stress can be good. However, it can be harmful when it is severe enough to make you feel overwhelmed and out of control. Take care of yourself. Avoid drugs and alcohol. Find support. Connect socially. Stay active.

Stay on Top of Your Game

See your doctor or nurse for checkups. Certain diseases and conditions may not have symptoms, so checkups help identify issues early or before they can become a problem.
Pay attention to signs and symptoms such as chest pain, shortness of breath, excessive thirst, and problems with urination. If you have these or symptoms of any kind, be sure to see your doctor or nurse. Don’t wait!
Keep track of your numbers for blood pressure, blood glucose, cholesterol, body mass index (BMI), or any others you may have. If your numbers are high or low, your doctor or nurse can explain what they mean and suggest how you can get them to a healthier range. Be sure to ask him or her what tests you need and how often you need them.
Get vaccinated. Everyone needs immunizations to stay healthy, no matter how old you are. Even if you had vaccines as a child, immunity can fade with time. Vaccine recommendations are based on a variety of factors, including age, overall health, and your medical history.

Now that you have had everything checked out, you are ready to start working on living that healthier lifestyle. To learn how, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

(Photo courtesy of Men’s Health Network)

BONKERS FOR BURPEES TO BENEFIT SPECIAL OLYMPICS

Tue, 18 Jan 2022 14:27:04 GMT

AMP Fitness will go “Bonkers for Burpees” this summer to help support the Special Olympics of Ohio.

At an Olympic-themed event on Aug. 7, AMP owner and certified personal trainer Larry Tedor will attempt to add his name to the Guinness Book of World Records for performing the most burpees in a one-minute time period. Larry will be looking to break Lee Ryan’s world record of 46 burpees, performing each burpee according to the strict Guinness World Records guidelines.

In addition to the main event, the day will feature health-related activities and games and serve as a fundraiser for the Special Olympics of Ohio, which provides year-round sports training and competition opportunities for children and adults with intellectual disabilities. The state chapter has approximately 200 member organizations and more than 23,000 athletes who are in training and competition.

“Our family has been effected by Down syndrome, cerebral palsy, autism spectrum disorder and learning differences, so partnering with the Special Olympics is a natural fit.” – Larry Tedor, AMP Fitness Owner

“We are always looking for opportunities to give back to the community,” said Tedor, who opened AMP Fitness in 2009. “Our family has been effected by Down syndrome, cerebral palsy, autism spectrum disorder and learning differences, so partnering with the Special Olympics is a natural fit. This started out as an Olympic-themed customer appreciation day, but decided we wanted to make it bigger so that we could support a great cause.”

In keeping with the Olympic theme, sponsorship opportunities are available at three levels – Bronze, Silver and Gold – with recognition on AMP’s website and social media pages, signage at the event and sponsors’ logos on event T-shirts all available, depending on the sponsorship level.

Financial donations, either in a set amount or on a per-burpee basis, will also be accepted, with 100 percent of the money raised going to the Special Olympics of Ohio.

“On behalf of everyone at Special Olympics Ohio, Greater Cleveland, I would like to take this opportunity to sincerely thank AMP Fitness and the Tedor Family for their tremendous support of our program,” said spokesman Jeff Vermillion. “The training and competition opportunities for our 4,000 athletes in the Greater Cleveland area would not be possible without the continuous support of local businesses, partners and friends of Special Olympics.”

To learn more about sponsorship opportunities and how you can support the event, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

To learn more about Special Olympics of Ohio, visit their website at www.sooh.org.

LEARNING WHY WE EAT LEADS TO A HEALTHIER LIFESTYLE

Tue, 18 Jan 2022 14:24:38 GMT

Why do we eat?

This is a question that has been around for as long as people have struggled to eat healthier, lose weight, increase their performance during a workout, or just attempt to live a healthier lifestyle.

Take a moment and consider why you start eating. Have you ever started eating due to any of the following?

Boredom
Stress
It was meal time
You were with other people who were eating
Food was placed in front of you
You were already in the kitchen
You were at a social gathering

Now answer this question: Why do you stop eating?

The food was gone
Other people were watching you eat
The television show you were watching was over
The party ended

It turns out that we seldom eat simply because we are hungry. According to the American College of Sports Medicine, you will make more than 200 decisions about food on a daily basis, some conscious, many subconscious. They include:

Should I eat breakfast and if so, what should I have?
Should I eat the birthday cake that my co-worker brought in?
Do I go with the vegetable side or fries?
What should I make for dinner?
Should I eat with the group or by myself at my desk?

Testing your metabolism

One of the most effective ways to manage your weight is to take a Resting Metabolic Rate test.

Food environments

Even if you don’t realize it, your food decisions are not solely up to you. Your food environment (i.e., the food experience that surrounds you), plays a decisive role in your eating behavior. These are the factors that motivate us to eat and, at times, to eat more. Your food environment is shaped by:

Dining atmosphere

Structure of food packaging
Variety of food choices
Visibility of food
Proximity to food
Size and color of plates and bowls
Shape of glasses
Size of utensils
Person you are eating with

Small changes, big improvements

Your food environment is always with you. Even though you may know what to eat and how much to eat, research has shown that it is difficult to stick with diets or other dramatic changes to your food consumption. It’s simply too hard to say no when in the moment of decision-making.

But if you can make some simple improvements to your food environment, you can take the decision making out of the process and take the right steps to making healthier choice. Examples include:

Warm up your dining room as cooler temperatures lead to more eating.
Don’t stockpile junk food. Have fewer items, and in smaller packages, in your cupboards. You will eat less of them.
Don’t buy multiple varieties of ice cream. You’ll want to try them all.
Place fruit on your counter at home and make it visible. You’ll eat more of it.
Place water on your dining room table during meals. You will drink more of it.
Stand away from junk food. You will be much less likely to reach for it.
Use small plates. Your consumption will go down.
Buy red plates. Contrasting your plate color to food will raise awareness and you’ll eat less.
Use tall thin glasses for high calorie drinks. You will drink less of them.
Go for the smaller spoons. You will scoop up, and thus eat, less.
Limit the number of people you eat with. Your expectations of what is healthy to consume will change.
Just eat. Don’t read. Don’t watch TV, text, or surf the web. You will eat less overall.

By creating positive food environments you are putting yourself in the best possible situation for success, no matter your goals. The more you can say no to junk food and yes to healthy options increases if you surround yourself with healthier food options. In turn, wise choices, when combined with exercise and an active lifestyle, will lead you to a healthier life.

For more information on taking a Resting Metabolic Rate test, or if you are simply just ready to start working on living that healthier lifestyle, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

DENSITY FINISHERS GREAT FOR WHEN YOU ARE SHORT ON TIME

Mon, 17 Jan 2022 23:29:52 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.

Why not try a finisher?

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called after burn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

Today we’ll look at density sets, which are finishers that are great to do when you are short on time and want to get in a lot of work quickly. With these finishers you can track your progress over time by recording how many rounds you are able to complete in the given time period.

Simply switch between the movements/exercises as indicated until the target time is reached. We like to keep our density sets brief (five to eight minutes) at the end of a workout, but if you bump any of these up to eight to eight to 20 minutes, they could easily stand on their own.

5-minute density set of:

Push-Up Plank Diagonals (8 each)
Stagger Stance Squat (8 each)

You can put in a ton of work here and feel drained after just these two exercises because they challenge almost your entire body. Moderate your pace to last the entire 5 minutes.

4-minute density set of:

Single Arm Clean to Push Press (left)
Single Arm Clean to Push Press (right)

While simple (just one exercise on each arm), this movement is one of the best for your entire body. Use either dumbbells or kettlebells and get ready to feel the burn!

Crazy Eights: – 8-minute density set of:

BW Rotational Squat (8 each)
Deadbug (8 each)

These exercises will work your core and rotational stability, while at the same time delivering a metabolic kick.

5-minute density set of:

Split Stance Jump to Bilateral Landing (5 each)
Band-Resisted Push Up (5 each)

Jumps and band-resisted pushups will rev up your metabolism like no other! You might have to catch your breath in the middle of this one. The best strategy is to moderate your pace to be able to finish strong.

Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.

5 EQUIPMENT-FREE FINISHERS FOR WHEN YOU ARE SHORT ON SPACE

Mon, 17 Jan 2022 23:29:29 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.

Why not try a finisher?

Multi-Planar Leg Matrix

Perform 12 of each of the following:

Stagger Squats

Lateral Lunges

Skater Jumps

Stagger Stance Skier Swing + Jump

Repeat for up to 3 sets.

20s/20s/20s

Do 20 of each of the following:

Bear Crawl – forward 4 steps, backward 4 steps

Crab Walk – forward 4 steps, backward 4 steps

Inchworm to a Push Up

Escalating Superset

Perform these in sets of 20 seconds on, 10 seconds off:

Split Jumps (right)
Split Jumps (left)
Forward Lunge to Reverse Lunge (right),
Forward Lunge to Reverse Lunge (left)
Plank, Plank Jacks
Two-Point Plank (right),
Two-Point Plank (left)

Perform split jumps on your right leg, then rest, then perform a plank, then rest. Next, move on to split jumps on your left leg, then rest, then do plank jacks, and again rest.

Continue with 20s on and 10s off for the remainder of the exercises.

Train Like a Champ

These should be performed for 60 seconds, followed by 30 seconds of rest:

Fake Jump Rope (or real if you have one)
Side to Side Low Box Runners
Run in Place
Shadow Box

Train like Rocky to beat your fitness into submission.

30 Seconds On, 15 Seconds Off

Wall Sit
Bear Crawl
BW Skier Swing
Towel Hip Turn Isometric Hold
Eccentric Push Up (5 seconds down)

You’ll only have to go through this once to feel the total-body burn, but feel free to run through this more often if desired!

Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.

RECOVERY FINISHERS SET YOU UP FOR YOUR NEXT WORKOUT

Mon, 17 Jan 2022 23:29:24 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.

Why not try a finisher?

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called after burn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

Today we’ll look at recovery finishers for when you are spent after a workout. These finishers, while still challenging, will help open up your hips and shoulders and speed up your recovery to get you ready for your next workout.

5 minutes Bottom Squat Position (use counterbalance as necessary), 5 Minutes hang from bar

This is a great recovery finisher that is also challenging. Also, it is extremely simple: Just get in the bottom of a squat position and stay, and hang from a bar. It builds concentration and endurance, but it also works on your mobility and stability for future sessions.

60 seconds on/15 seconds off

Perform two rounds of the following for 60 seconds each, with 15 seconds of rest between:

Wall Squat plus Shoulder External Rotation
Eccentric Push Up (three seconds) to Prone T

Eccentric exercises are the best for building strength, and isometric exercises can create plenty of muscle tension that lead to gains in your lean mass. Plus, they burn a ton of calories, so get ready for that fat-burning boost!

40 seconds on/20 seconds off

Peform three rounds of the following for 40 seconds each, with 20 seconds of rest between:

Stability Ball Stir the Pot
3D Band Pull-a-part

Stability ball exercises challenge your core to build strength and stability, and band pull-a-parts train your often-neglected back musculature. This finisher routine combines the best of both worlds!

60 seconds on / 10 seconds off

Perform two rounds of the following for 60 seconds each, with 10 seconds of rest between:

T-Rotation plus five seconds of an Isometric Hold
Glute Bridge Isometric Hold plus Foam Roller Between Knees
Alternating Forward Lunge plus five seconds of an Isometric Hold

Again, you are mixing mobility with targeted strength building in key areas that are often neglected. This routine will leave you feeling much more limber than you felt at the beginning of the day.

40 seconds on / 20 seconds off

Perform two rounds of the following for 40 seconds each, with 20 seconds of rest between:

Marching Glute Bridge
Side Plank plus Knee Tuck

Your glutes are easily one of the most important and underused muscle groups in your body, as they stabilize your hip region and are recruited in everything from standing and walking to sprinting and cutting. Unfortunately, we are often quad-dominant and can’t appropriately use our glutes. The obliques, too, play an important role in proper muscle balance.

Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.

AMP FITNESS PARTICIPATING IN MYZONE GLOBAL CHALLENGE

Mon, 17 Jan 2022 23:29:21 GMT

During the month of November, AMP Fitness will join with MyZone users around the world for the MyZone Global Challenge.

Every MEP that you earn during the month will not only get you closer to achieving your fitness goals, but will also get you closer to cash prizes!

All you have to do is earn MEPs like you normally do and you will automatically be enrolled in the Global Challenge. (If for some reason you wish to opt out, you must respond to the Global Challenge email that you received from MyZone – we are not able to do it for you.)

During the challenge, if you earn 1,300 MEPs you will receive one raffle ticket and be entered into the prize drawing. You will earn one additional ticket for each additional 100 MEPs earned after you break past 1,300 up and will continue to ear tickets up to 5,000 MEPs.

Did we mention that there are prizes?

$2,000 for 1st ticket draw

$1,000 for 2nd ticket draw

$500 for next 14 tickets drawn

Here are a few tips, courtesy of MyZone, no how to earn additional MEPs next month:

Have a plan

A game plan is essential, it makes the difference between a great workout and a waste of your time. If you want to earn your MEPs effectively, plan out in your mind exactly what you want to accomplish and which pieces of equipment you plan to use. If you are stuck for ideas, just ask your personal trainer for suggestions – we’re here to help.

Switch it up

Don’t get stuck in a rut doing nothing but treadmill and weight training. Go for a run around the track. Grab a kettle bell. Go for a bike ride. There are endless ways to earn MEPs and getting stuck in a rut can lead to boredom or burnout–keep things fresh by trying new forms of exercise!

Get to work

Now that you’ve got your plan, and you’re determined to earn as many tickets as you can–just start! There is nothing worse than a plan that is never executed. Our prizes require a lot of effort, and whoever wins any of the prizes will truly feel that their effort was rewarded.

For more information on the challenge, visit myzone.org.

Good luck and be sure to share your progress on our Facebook page using #MZGC2015.

(Photo courtesy of MyZone)

HOLIDAY FOOD DRIVE TO BENEFIT HEIGHTS EMERGENCY FOOD CENTER

Mon, 17 Jan 2022 23:29:19 GMT

AMP Fitness will hold its annual Holiday Food Drive during the month of November to make a difference in the lives of Northeast Ohio’s most vulnerable children and families.

This year, the donations will be in support of the Heights Emergency Food Center, which services families in Cleveland Heights, University Heights, South Euclid and Lyndhurst.

The center opened in 1981 as a service to less than 10 families. But now, with an estimated 1 in 6 Americans struggling with hunger, the center provides a three-day supply of food each month to nearly 600 families.

While any non-perishable food items are welcome, the center is most in need of cereal (hot or cold), pasta, rice, dried beans, canned vegetables, peanut butter, paper products and diapers.

“I believe in order to make your community succeed, you need to support each other, and this is one way that we can do that.” – Larry Tedor, Owner, AMP Fitness

In addition to supporting those most in need during the holiday season, donors to the food drive will have the opportunity to win prizes.

For every donation of five food items or $5, donors will be entered into a raffle, with a grand prize of two tickets and a meet-and-greet with pianist Jim Brickman at his Comfort & Joy holiday concert on Dec. 19 at the Connor Palace Theater in Cleveland (a $300 value). Other prizes include gift cards from local merchants.

The drawing will be held on Nov. 21 at AMP Fitness. Winners will be notified by phone.

For every donation of 10 food items or $10, donors will receive a free 30-minute training session with one of AMP’s personal coaches. While there is no limit to how many training sessions donors can receive, the free sessions must be used by Dec. 19 and cannot be combined with any other offers.

“I am always thinking of ways to introduce more people to AMP Fitness and show them that we are a place that sincerely cares about them, their fitness goals and the community,” said AMP Fitness owner Larry Tedor. “Having a food drive provides the community with the opportunity to visit AMP Fitness and learn how we can help them on a larger scale. I believe in order to make your community succeed, you need to support each other, and this is one way that we can do that.”

Non-perishable food and cash donations will be accepted at AMP Fitness, located at 23436 Commerce Park in Beachwood, Mondays through Fridays from 6 a.m. to 7 p.m., and Saturdays from 7 a.m. to noon.

For more information, call AMP Fitness at 216-831-3674 or by email at info@ampfitness.com.

RECOVERY FINISHERS SET YOU UP FOR YOUR NEXT WORKOUT

Mon, 17 Jan 2022 23:24:47 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.

Why not try a finisher?

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called after burn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

5 minutes Bottom Squat Position (use counterbalance as necessary), 5 Minutes hang from bar

60 seconds on/15 seconds off

Perform two rounds of the following for 60 seconds each, with 15 seconds of rest between:

Wall Squat plus Shoulder External Rotation
Eccentric Push Up (three seconds) to Prone T

40 seconds on/20 seconds off

Peform three rounds of the following for 40 seconds each, with 20 seconds of rest between:

Stability Ball Stir the Pot
3D Band Pull-a-part

60 seconds on / 10 seconds off

Perform two rounds of the following for 60 seconds each, with 10 seconds of rest between:

T-Rotation plus five seconds of an Isometric Hold
Glute Bridge Isometric Hold plus Foam Roller Between Knees
Alternating Forward Lunge plus five seconds of an Isometric Hold

Again, you are mixing mobility with targeted strength building in key areas that are often neglected. This routine will leave you feeling much more limber than you felt at the beginning of the day.

40 seconds on / 20 seconds off

Perform two rounds of the following for 40 seconds each, with 20 seconds of rest between:

Marching Glute Bridge
Side Plank plus Knee Tuck

Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.

AMP FITNESS FINISHER: ARMY CRAWL WITH A PUSHUP

Mon, 17 Jan 2022 23:22:07 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers, so why not try a finisher?

Related: Recovery finishers set up your next workout

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called after burn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

Related: Try density finishers when short on time

The best way to use a finisher is to choose one routine and add it to the end of your workout. Don’t add more than one to a given workout because you increase the risk of breaking down, getting injured and not enjoying your workouts.

In today’s video session, certified personal trainers Larry Tedor and Mike Bruening demonstrate how to perform an Army Crawl with a Pushup.

To learn more about finishers, or about any of the programs at AMP Fitness that deliver twice the results in half the time, give us a call at 216-831-3674 or email us at info@ampfitness.com.

TIME TO SIT LESS AND MOVE MORE

Mon, 17 Jan 2022 23:19:16 GMT

There is considerable medical evidence that frequent exercise can play a significant role in preventing cardiovascular disease, type 2 diabetes, obesity and some cancers.

The human body is designed to move, as its approximately 640 muscles and 206 bones are just waiting to get up and get going. Unfortunately, we live in an environment that can be more conducive to sitting in a chair for hours at a time — either while working at a desk, watching television or squinting at a smart phone.

All that sitting, not surprisingly can be detrimental to a person’s health.

Sitting Too Much Is a Health Hazard

The phrase “sedentary behavior,” according to the American College of Sports Medicine , comes from the Latin word sedere, which means, “to sit.” Sedentary behavior is not just a lack of physical activity, but rather a series of behaviors that have negative effects on health. Two major contributors to the obesity epidemic in the U.S. are a lack of physical activity and sitting too much.

Although it may be impossible to completely eliminate time spent in sedentary behaviors, emerging research suggests that interrupting time spent sitting with light activities such as standing or walking, is important for preventing the negative health consequences of sitting too much. Use of height-adjustable standing desks and addition of movement throughout your day can help reduce or break up extended periods of job-related sitting. At home, getting up and moving at least once an hour can also combat the negative effects of sitting too much.

Why Is Too Much Sitting So Harmful?

Scientists now believe that too much sitting impairs the body’s ability to deposit fat from the blood stream into the body.

These constantly elevated blood fats are a risk factor for cardiovascular disease. In addition, researchers have observed that too much sitting during the day impairs the functioning of the body’s healthy cholesterol, known as HDL cholesterol. HDL is the scavenger cholesterol that cleans up plaque sticking to arteries. If healthy cholesterol loses its ability to clean arteries, it will also increase a person’s risk of cardiovascular disease.

Finally, decreases in muscle contractions with prolonged sitting have been shown to reduce insulin sensitivity, which increases the risk for type 2 diabetes. Science indicates that moving more during the day, in addition to getting the daily 30 minutes of moderate-intensity activity on a daily basis, is necessary to lower one’s risk of cardiovascular disease, type 2 diabetes, and other causes of mortality.

What You Can Do

Some activities you can do at work to get moving include:

Take a walk break every time you take a coffee or tea break.
Whenever possible stand up as opposed to sitting down.
Stop at the park on your way home from work and take a walk.
Walk to a co-worker’s desk instead of emailing or calling her/him.
Take the stairs whenever you can.
Schedule short breaks into your electronic calendar as reminders to move.

Outside of work, you can get moving by:

Take a family walk after dinner.
Get a pedometer and start tracking your steps. Progress up to 10,000 steps or more a day.
Walk your dog daily.
Pace the sidelines at your kids’ athletic games.
Try standing and moving whenever you are talking on a cell phone.
Play with your kids 15-30 minutes a day.

Start a workout program like our exclusive AMP Fitness Express 30 workout, an action-packed session that provides all the benefits of a 60-minute workout in half the time; or our exclusive Clique 30 workout, which brings the best of personal training, functional training, boot camp and cardiovascular training together in one fat-busting, muscle-toning, cost-effective program in just 30 minutes!

Ready to get moving? Call us today at 216-831-3674 or email us at info@ampfitness.com.

AMP FITNESS FINISHER: PLANK UP DOWNS

Mon, 17 Jan 2022 23:12:40 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers, so why not try a finisher?

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called after burn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

In today’s video session, certified personal trainers Larry Tedor and Mike Bruening demonstrate how to perform a Plank Up Down finisher.

To learn more about finishers, or about any of the programs at AMP Fitness that deliver twice the results in half the time, give us a call at 216-831-3674 or email us at info@ampfitness.com.

5 EXERCISES TO HELP IMPROVE YOUR BALANCE

Mon, 17 Jan 2022 23:06:51 GMT

Balance exercises can help you maintain your balance — and confidence — at any age. If you’re an older adult, balance exercises are especially important because they can help you prevent falls and maintain your independence.

Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance, but specific exercises designed to enhance your balance are beneficial to include in your daily routine and can help to improve your stability.

No matter if you are running, lifting weights or performing upper- and lower-body activities, your power for each movement is generated from the core. Gaining enough core strength increases the stability of the pelvis and spine, which improves balance during athletic and bodybuilding movements.

Here are five exercises to add to your workout list that are sure to help improve your balance.

One-Legged Balance

Start with this beginning move, keeping a stable chair or a wall within arms’ reach. With feet together, pick up one foot—knee facing forward or to the side. Hold the position with eyes open, then closed. Switch feet and repeat for four reps on each foot.

If any move feels wrong or unsafe to you, stop and check with a trainer. Depending on your health and physical condition, some exercises may not be recommended. ( active.com )

Russian Twist

Sit on the floor, bend your knees, and cross your right foot over your left foot at the ankle. Gently place your hands on your knees, lift your feet off the floor, and lean back 45 degrees.

With your hands loosely clasped in front of you, lower your elbow (first the right, then the left) toward the floor. (Keep your legs and spine in the same position — only your core will twist slightly as you move your arms.) Repeat 25 times on each side.

Switch sides (crossing your left foot over your right foot) and repeat 25 times. ( webmd.com )

Pistol Box Squat

Use a chair, box, or bench that is about knee height. While sitting on the bench put one foot flat on ground while holding the other leg straight out and place your hands in front of you. Contract your glutes and quads then drive heel through the ground and stand up tall. Slowly return back to start position until seated again. Repeat.

Perform three sets of 10 to 12 reps for each leg. ( Men’s Fitness )

Single-Leg Dead Lift

Balance on your left foot, engage the abs, and bend forward at the hips while reaching toward the ground with your right hand. Hold on to a five- to 10-pound weight and raise your right leg behind you for counterbalance. Tighten the buttocks as you return to the starting position. Keep your knee relaxed and back flat throughout the movement. Switch legs. ( active.com )

Weighted BOSU Ball Squats

Squats are great for strengthening the glutes, quadriceps and core. Adding weight and performing them on a BOSU ball will increase your strength, balance and stabilization in those areas even more.

Place a BOSU ball in front of you with the flat side up and the round side touching the floor. Add weight via dumbbells and then step onto the BOSU ball and adjust your footing until your feet are shoulder-width apart. Perform a standard squat by lowering yourself to 90 degrees, keeping your back, knees and toes straight and your core tight.

Perform three sets of 10 reps. ( stack.com )

To learn more, give AMP Fitness a call today at 216-831-3674 or email us at info@ampfitness.com.

(Photo courtesy of bodybuilding.com)

DOES CUPPING HELP WITH MUSCLE SORENESS?

Mon, 17 Jan 2022 22:52:27 GMT

If you have been watching the Olympic Games from Rio, you probably have noticed that several athletes — particularly swimmers and gymnasts — have been sporting perfectly round bruises.

Those bruises are the result of a practice known as cupping, a therapy with roots in ancient Egypt, the Middle East and China, where heated cups are placed on the skin.

According to the BBC, the technique, which is a form of acupuncture, is performed by lighting a flammable liquid in a glass cup. Once the flame burns out, the resulting drop in temperature creates a suction that help the cup stick to the body.

The suction pulls muscles and tendons away from the body, which practitioners believe promotes body flow and leaves the telltale red spots, which normally last for about three to four days.

“If we can decompress and unload some of the structures that are getting overworked, it can be beneficial.” – Marcus Williams, Ohio State University Wexner Medical Center

The athletes are using the technique to deal with aches and pains, and to help them recover from the high level of training required to compete at an Olympic level.

“That’s been the secret that I have had through this year that keeps me healthy,” American gymnast Alex Naddour told USA Today. “It’s been better than any money I’ve spent on anything else.”

We’ve all dealt with aches and pains after a strong workout, known as delayed onset muscle soreness, so is cupping something you should try?

As with any alternative method, it depends.

“I don’t think the science of whether it works is really solved,” Dr. Brent Bauer, director of the Mayo Clinic Complementary and Integrative Medicine Program, told livescience.com.

The treatment is relatively safe, however, and it can be helpful for some people, Bauer said, adding that cupping can be used as part of a comprehensive program along with exercise, nutritional choices and other lifestyle changes.

“If that’s the treatment that gives me benefit … if that’s the time that I reduce my suffering [with this therapy] … then I think we have to be a little more open to the idea of allowing patients some choice,” as long as the therapy is safe, according to Bauer.

As with any treatment or exercise, you best bet is to talk to a certified personal trainer before beginning anything new or different. If you have questions, give us a call at 216-831-3674 or email us at info@ampfitness.com.

(Photo courtesy of Reuters)

BOSU A CHALLENGING, FUN ADDITION TO A WORKOUT

Mon, 17 Jan 2022 22:47:19 GMT

A BOSU ball may look a bit weird, but when utilized correctly it can be a core tool to any workout.

Invented in 1999 by David Weck, the dome-shaped device is used for balance training, core strengthening and to improve reflexes. Originally an acronym for Both Sides Up, BOSU has evolved over the years to now mean Both Sides Utilized as a variety of exercises can be performed using both the soft ball side and the hard plastic base.

According to fitnessadvisory.org , a BOSU can be used to improve:

Balance training: When the BOSU ball is positioned with the domed side facing the floor, it becomes an unstable surface, perfect for balance training. Using the BOSU ball requires you to stabilize your muscles as you go through the routine. This will improve balance while working the core muscles throughout the entire routine. This is a great way to make workouts more challenging.

Flexibility training: When used dome side up, the BOSU ball helps improve flexibility. Laying face-up or face-down on the dome will allow the user to relax and stretch at the same time. Using the ball while kneeling or standing will provide a more challenging routine along with enabling a range of motion to standard stretching exercises.

Strength training: Because the BOSU ball is unstable when it is used dome-side down, users are forced to use more muscles, thereby improving overall strength. The use of this unstable platform works muscles that are usually unused during typical workouts. Routine exercises such as lunges, squats, lifts, and push ups can also be more intense when the ball is used. This result is more challenging workouts, along with more effective strength training.

Variety and entertainment: Switching up your workout every few weeks is one of the best ways to keep from hitting a plateau. Because a BOSU ball forces your body to adapt to performing a familiar exercise in a different way, it not only gives you a great workout but also keeps you from getting bored.

If you are looking to strengthen your muscles while adding a little variety to your workout, or want to learn more about how we incorporate BOSUs into our functional training workouts, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

CORE WORK BENEFITS MORE THAN JUST THE ABS

Mon, 17 Jan 2022 22:42:20 GMT

Working on your core is an important part of any well-rounded fitness program as core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony, leading to better balance and stability.

While many people focus on their core in an attempt to get those enviable six-pack abs, there are more benefits to giving those interconnected muscles that run up your back and stretch down to the front and inner part of your thighs a proper workout.

A strong core can also help alleviate back pain.

Related: 5 exercises to rock your core

According to Cleveland Clinic physical therapist Patti Mariano , DPT, when then muscles surrounding your lower back are weak, the body has to rely more on passive structures, including ligaments, and spinal bones or discs, which lie between the spinal bones, for stability. That extra work can, in turn, result in back pain.

Even though there are studies that have shown that exercises that target your core may not be more beneficial than other exercises for low back pain, focusing on the core muscles can provide additional benefits, including helping with your balance.

Here are five common core exercises that Mariano recommends:

Side plank — Sit on the floor with your right hand below your right shoulder and feet stacked. Lift your body, keeping your legs long, abdominals engaged and feet stacked. Hold. Repeat on the other side. You can modify this pose by dropping your bottom knee to the floor for extra support.
Plank — Kneel on all fours. Pull in your abdomen and step your feet behind you until your legs are straight. Keep your hands directly under your shoulders and your neck straight. Hold your abdomen and legs tight and avoid letting your lower back sag. Hold and breathe for 30 seconds. You can modify this pose by lowering your knees.
Bird dog — Kneel on all fours. Reach one arm out in front of you, draw in your abdomen, and extend the opposite leg long behind you. Repeat on the other side.
Scissors — Lie on your back with your arms at your sides and legs pointed straight into the air above your hips. Press your lower back into the mat and tighten your abdomen. Lower your right leg until it’s a few inches from the floor. Raise your right leg up and begin lowering your left leg the same way. Continue switching right and left.
Upward dog — Lie face down with head slightly lifted and hands palm-down under your shoulders. Point your toes. Exhale, then press through your hands and the tops of your feet and raise your body and legs up until your arms are straight and your body and legs are off the ground. Keep your neck relaxed and long and thigh muscles tight as you hold and breathe.

For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.

If you are having back pain, or want to learn more about a proper exercise program, give us a call at 216-831-3674 or email us at info@ampfitness.com to talk with one of our certified personal trainers.

5 EXERCISES FOR HEALTHY HAMSTRINGS

Mon, 17 Jan 2022 22:26:36 GMT

The Cleveland Browns are opening their preseason schedule tonight with a game against the Green Bay Packers and two of their starting wide receivers will miss the game with hamstring injuries.

While not severe, the injuries to Corey Coleman and Andrew Hawkins have kept both players out of practice for more than a week, which if it were the regular season would be troubling.

There is really nothing you can do to completely prevent a hamstring injury, but there are several exercises that you can perform to strengthen your hamstrings and minimize your risk of hurting them.

Before we get to those, let’s take a look at your hamstrings.

Your hamstrings are made up of three large muscles that run along the back of your thighs: the biceps femoris, semimembranosus and semitendinosus. They function to bend your knees and move your hips backwards, and are used daily in such activities as walking, running and jumping.

According to livestrong.com , the two hamstrings attached to the inside of your knees rotate your lower legs inward while the third hamstring, attached to the outer border of your knees, rotates your lower legs outward. Your hamstrings are also your body’s braking system as they slow the speed of your leg as it goes forward while kicking or running.

Your hamstrings also help with the backward movement of your thighs, what is known as hip extension. While the gluteal muscles in your buttocks are the main muscles that perform hip extension, the hamstrings help out as you move from sitting to standing, squatting or jumping. The hip extension performed by your hamstrings also helps push you forward while running.

Here are five exercises that will give your hamstrings a great workout and help keep them in top shape.

Single-leg deadlifts

Sled workouts

When you work with a weighted sled you are performing what is known as a concentric movement — a type of muscle activation that increases tension on a muscle as it shortens, such as when you perform a curl or a bench press. But those exercises also have an eccentric, or negative, movement, such as when you lower the bar back to your chest during a bench press. Since sled training — whether you are pulling or pushing — only has concentric movements, you can give your muscles a great workout without overtaxing them too much.

Skater Lunge

Romanian deadlift

The key in the Romanian deadlift is to move your butt back. Think of it as a horizontal movement, as opposed to a vertical movement like our other deadlifts. In this style, our butts move back with the knees slightly bent. Done correctly, even with no weight, by the time your hands reach the knees, your hamstrings should feel like they are going to rip off. If you can touch your toes, you are doing it wrong. Keep your head up, trying to create as much distance between your chin and your butt as you can. ( bodybuilding.com )

Box squats

A properly executed box squats can recruit a ton of hamstring tissue. For this particular purpose, they beat squatting to full depth because there’s less quad involvement due to lower-knee flexion and greater hip flexion. What matters most is that you come to a full stop on the box while staying tight. The second you let go of your tension through your lower and upper back, this becomes an unsafe movement. Remember to use a slightly wider, toes-out stance when squatting this way, too. This will ensure that your shins stay more vertical to shift the emphasis away from your quads. ( muscleandfitness.com )

RECOVERY EXERCISES HELP IMPROVE ALIGNMENT AND BODY FUNCTION

Mon, 17 Jan 2022 22:22:37 GMT

Raise you hand if you have ever felt sore or stiff the day after a good workout?

Any type of activity that places unaccustomed loads on your muscles may lead to what is known as delayed onset muscle soreness. Delayed soreness typically begins to develop 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed.

While that is common and generally nothing to worry about, if you find yourself compensating for the pain by changing your technique when performing an exercise your body can get out of balance, potentially leading to a real problem.

“It’s all about forces,” physical therapist David Reavy told The Chicago Tribune. “If your body absorbs too much force, it’s going to come out of alignment. Things are going to tighten up and, once things tighten up, muscles shut down.”

One way to avoid that is to balance your body through a combination of muscle release and activation activities.

Reavy, who works with Matt Forte, a running back with the NFL’s New York Jets, recommends the following recovery exercises to help with your alignment and body function, according to si.com/edge:

Hip flexor release: Lie on your stomach and place a lacrosse ball where the top of your femur meets your hip. Lean a tolerable amount of weight onto the ball and roll forward and back. Bend the knee on the side of the ball and swing that ankle side to side. Repeat for 30 seconds to two minutes.
Adductor release: Sit on a stable surface with one leg out and that foot braced against the opposite knee. Place your elbow (or the back of your forearm) in a sore spot and move your leg up and down. Perform on each leg for three to five minutes.

Here are some other active recovery exercises, courtesy of shape.com , to try:

Extended triangle twist: Take a wide step forward with your left foot, keeping both feet flat on the floor. Hinge forward from your hips, and bring your chest parallel to the floor (soften your knees if needed), extending arms out overhead, palms pressed on top of the upright roller. Slowly rotate your torso to the left, reaching left arm overhead to the ceiling. Try to look up at your hand (if that strains your neck look straight ahead or down to the floor). Hold for 5 deep breaths and then reverse, repeating up to 3 times total on both sides.
Bridge and release: Turn a foam roller so that it is perpendicular to your spine, and place it under your lower back (your upper body should be resting on the floor, knees bent, feet hip width and flat on the ground). Cross your arms over your chest and lift your hips into bridge pose, squeezing your glutes and lifting your hips with your lower back, for 5 counts. Slowly lower your hips and press your lower back into the roller, relaxing your glutes and legs and allowing your back to sink into the roller. Hold for 5 deep breaths. Repeat up to 3 more times.
Kneeling hip and quad stretch: Begin kneeling, with the roller perpendicular to you on the floor. Step your right foot forward and over the roller, lunging into your leg, shifting your weight off of your back knee. Position the roller under your left thigh in front of your knee, tucking your toes under to lift up into a low lunge (just be sure to avoid putting pressure on top of your kneecap by positioning the roller in front of your knee at all times). If this is a deep stretch for you already, simply stay here and hold this position.

To learn more about developing a proper exercise program, give us a call at 216-831-3674 or email us at info@ampfitness.com to talk with one of our certified personal trainers.

AMP FITNESS FINISHER: FORWARD HOP AND BEAR CRAWL

Mon, 17 Jan 2022 22:18:44 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers, so why not try a finisher?

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called after burn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

In today’s video session, certified personal trainers Larry Tedor and Mike Bruening demonstrate how to perform a Forward Hop with a Bear Crawl finisher.

To learn more about finishers, or about any of the programs at AMP Fitness that deliver twice the results in half the time, give us a call at 216-831-3674 or email us at info@ampfitness.com.

AMP FITNESS NAMED ONE OF 10 BEST WORKOUTS IN NE OHIO

Mon, 17 Jan 2022 22:15:34 GMT

AMP Fitness has been selected as one of the Top 10 workouts for 2015 by The Cleveland Plain Dealer’s Stretching Out column.

Writer Zachary Lewis, who spent the year visiting a variety of gyms, trainers and fitness centers in Northeast Ohio for his weekly column on fitness trends and AMP Fitness made his year-end list of the top places to get fit in Northeast Ohio.

In selecting AMP, Lewis wrote that:

Larry Tedor’s training studio in Beachwood hooked me right from the start. Competitive by nature, I loved not only the all-inclusive workout he put me through but also seeing in real time how my working heart-rate stacked up against others. Still, what kept me coming back on a private basis was the stretching. For months, Tedor’s vigorous therapeutic work on my calves, hamstrings, hips and quadriceps gave me all the energy I needed.

Lewis first visited AMP in February, writing that:

At AMP Fitness, coaches put fresh twists on the term personal training, displaying their clients’ health stats on large screens in real time as they exercise.

Here’s the thing, though: it works. Rather than embarrass, the ticker actually promotes friendly rivalries that drive people to work harder. Beyond that, it provides coaches live data around which to shape workouts.

Credit for this goes to MyZone, a sleek combo of hard- and software employed throughout the studio, and around the world. Sporting its heart-rate monitors, all clients feed their data straight to AMP’s screen and into the cloud.

But fancy technology isn’t all Amp Fitness has going for it. No, the studio also pairs its chest-straps with serious exercise and a focused, data-driven philosophy.

My reward for this exhausting hour? 650 calories. More, I couldn’t help notice, than the rest at Amp that day. But I didn’t let it go to my head. My calorie count may have been high, but my point tally was basically average.

Talk about motivating. Seeing my performance quantified and rated had exactly the desired effect. Now, instead of sitting home nursing my tired body, I’m dying to go back and see if I can’t do better. That’s a feeling even the fittest of us could stand to have more often.

To learn more about how AMP can help you transform your life, give us a call today at 216-831-3674.

AMP FITNESS VOTED ONE OF 10 BEST PERSONAL TRAINERS IN CLEVELAND

Mon, 17 Jan 2022 22:11:59 GMT

The results are in from the annual Cleveland Hot List competition and for the second consecutive year AMP Fitness has been voted one of the 10 best personal trainers in Northeast Ohio.

AMP Fitness came in at No. 8 amid the 117 personal trainers nominated for the competition, which looks to determine the best businesses in a variety of categories. All together, 61,000 votes were cast to select 145 winners out of 4,800 nominees.

Since 2009, AMP Fitness has helped Northeast Ohio get fit and live a healthy lifestyle using MyZone, a heart rate and calorie based monitoring system. This state-of-the-art system utilizes cardiac telemetry and combines it with online accountability and feedback. The data collected from MyZone enables our certified personal trainers to communicate with each client by rewarding effort, while providing guidance and motivation to help each individual achieve their fitness goals.

We know how difficult finding an effective workout regimen can be, which is why our Express 30, Clique 60, Clique 30 and Magnified 60 training sessions help you achieve all of your fitness goals and get you there faster than you ever thought possible!

To learn more, or to schedule a no-obligation, no-charge Fitness Test Drive, call us today at 216-831-3674 or email us at info@ampfitness.com.

AMP FITNESS A SPONSOR FOR 8TH ANNUAL CHAGRIN FALLS TURKEY TROT

Mon, 17 Jan 2022 22:07:13 GMT

AMP Fitness is proud to once again be a title sponsor for the eighth annual Chagrin Falls Turkey Trot on Nov. 26 at Chagrin Falls High School.

The Turkey Trot begins at 10 a.m., with event-day registration opening at 8:30 a.m. The entry fee is $25 for runners who register by Nov. 1; after that it is $30. Online registration is available until Nov. 24 at midnight.

Runners may also register on Nov. 25 at Fleet Feet in Pepper Pike from 11 a.m. to 6 p.m. Race packets will also be available that day at Fleet Feet, which is located at 30679 Pinetree Road.

As a title sponsor, AMP Fitness will be raffling off a variety of fitness-related items on the day of the event.

To help participants prepare for the Turkey Trot, AMP Fitness has developed a six-week training program, which combines a blend a running, walking and exercises.

Download the 6-weeks to 5K training program

As you work through the program, which starts Oct. 14 and is designed to end on Nov. 24, you’ll gradually increase the amount of time running and reduce the amount of time walking.

For more information about preparing for the Turkey Trot, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

We had a great time at last year’s Turkey Trot (see video below) and look forward to another great event this year.

https://vimeo.com/113035194

7 TIPS TO HELP PREPARE FOR A 5K RACE

Mon, 17 Jan 2022 22:07:12 GMT

With the annual Chagrin Falls Turkey Trot coming up in just a few weeks, everyone is well into their preparation for the 5K event.

Whether you are a veteran runner or someone new to this particular distance, there are several things you can do to get the most of the day.

Here are seven tips to help you get to the starting line ready to do your best:

Have a plan

When you decide to run a 5k you have to have a plan. Whether the idea is simply to finish the race or run it in under 20 minutes, you need to know what you’re aiming for to help you prepare accordingly. When you’ve set your target you will then need a training plan to accomplish it. Choose wisely and be realistic with those targets. There is no point aiming to run your first race in under 20 minutes if you haven’t run a step since you were at school/high school 20 years ago. ( worldrunning.com )

One Block at a Time

Get on Google Maps and design a route that is exactly 5K long, starting and finishing at home. Learn the route, and learn the distances between each city block. Start out by jogging one block, then walk a block, alternating until you reach your goal. The next day, jog two blocks, walk one. Continue until you’re jogging for five minutes before taking a 30 to 60-second break. Keep working at it, running until you don’t need breaks. The average 5K run will require about 25 to 35 minutes of jogging/running, so work on your endurance one block at a time! ( FitDay )

Train Your Legs

Want to increase both your run speed and your muscular endurance? Spend time training your legs — your calves, hips, quads, hamstrings, and shins. Do weight training exercises with light weight and lots of reps (20 to 25 per set) to build up your endurance. The stronger your legs, the easier they will carry you through the race without tiring! ( FitDay )

Add Hills

If you’re running a 5K, it’s highly likely that you’ll be faced with both up and down-hills. If you’ve never tackled hills, you’ll be unprepared for the race. Make sure to add hills to your daily running route. Get used to tackling the uphills more slowly, as well as trying to slow your pace for the downhills. ( FitDay )

Stick with the Tried and Trusted

The days before a race are not the time to experiment with anything new. That goes for your running kit, food, drink, socializing and training. It is not a good idea to suddenly decide to buy new shoes the day before a race. And don’t eat a spicy new dish the night before either. It all sounds like common sense, but it is awfully easy to do something silly and pay a heavy price for it on race day in terms of injury and illness. Make sure you eat, drink and sleep well and get plenty of rest before you run. It will all help you perform to the best of your ability. ( worldrunning.com )

Dress for Success

Lay out all of your gear and check and recheck everything two or three times the night before any race no matter what the distance. In the build up to an event it’s always a great idea to make a list of all of the things you’ll need from safety pins to vaseline. This means that when you get your running kit ready, you can be doubly sure you have absolutely everything you need. It is so frustrating to turn up at the start line minus something essential like your race number or even your running shoes. ( worldrunning.com )

On Race Day Be Sure To:

Nourish and hydrate: Eat a low-fiber meal that contains protein and easily digestible carbs. Make sure it’s under 200 calories and eaten one to two hours before you run. Drink 14 to 20 ounces of fluid two to three hours before you run. ( shape.com )

Warm Up: It may only be 3.1 miles, but if you warm up with some brisk walking or light jogging 25 minutes before the race, you’ll not only prevent injury, but your muscles will also be ready to go once the race begins. ( shape.com )

10 REASONS TO WORK WITH A CERTIFIED PERSONAL TRAINER

Mon, 17 Jan 2022 22:06:40 GMT

Too often, people view personal trainers as a luxury, believing they can accomplish their fitness goals on their own.

In reality, anyone can benefit from using a personal trainer.

While a certified personal trainer does cost money, investing in one is a guaranteed way to improve your health and fitness as opposed to throwing money away on gimmicks and programs that never get you anywhere.

Still not convinced? Here are 10 reasons why working with a certified personal trainer is the best investment you can make in yourself.

No. 10 Consistency – Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you might come up with for not exercising.

No. 9 Expertise – A good personal trainer will watch closely to ensure that you are doing the exercises properly to maximize your result and target the intended muscle group. A personal trainer will show you how to exercise safely (including which exercises to avoid) and instruct you on the proper and safe use of exercise equipment.

No. 8 Individual attention – What works for one person, may not work for another when it comes to choosing an exercise program. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.

No. 7 Variety – Personal trainers know of alternative exercises if you have difficulty with one or if you have an injury to work around. Sometimes a modified version of an exercise is necessary, depending on your fitness level. A good trainer will expertly shape an exercise for you.

No. 6 Motivation – A trainer will push you harder than you will push yourself but keep you from rushing ahead too quickly. A good trainer knows how to push you beyond your comfort zone and when to stop before pain or injury sets in.

No. 5 Nutritional advice – Educated and experienced trainers understand macronutrients and their relationship to results and performance. An excellent trainer can help teach you what foods to choose in a variety of settings, as well as how to figure out your personal nutritional needs (calories, protein/carbohydrate/fat grams), and help you understand nutrient timing, which can have a huge impact on reaching your goals and making you look and feel better.

No. 4 Goal setting – Many people don’t fully understand how to set proper goals. Personal trainers are educated on how to set specific, measurable and attainable goals.

Most people enter the gym with either no plan or a vague plan. They sleep walk through the same exercises with no specific goals and wonder why they haven’t lost weight or gained muscle in the last six months. Having a personal trainer forces you to not only set specific, measurable goals, but keeps you accountable and motivated to reach those goals.

No. 3 Learn new skills – When you start working with a personal trainer, they will teach you routines, workouts, and facts about your body that you would have never known otherwise. Personal trainers have a wealth of knowledge and it’s exciting to learn something new each time you meet with them.

No. 2 Develop a routine – It is easy to get to the gym and hop on the treadmill, but then what? Trainers are educated on the most effective ways to help you get to your fitness goals. A trainer will help you to figure out what makes sense in your life and teach you to maximize your time in the gym but not overwhelm you.

No. 1 Non-judgmental support – Your trainer only cares about you and your success. Each hour you spend with your trainer is an hour to focus on you and only you! They will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged. Trainers don’t judge or derogate. They help you to see all of your successes, big and small, even when you can’t see them yourself. Through this support, trainers will hold you accountable and motivate you, despite your feelings about yourself!

To learn more about the benefits or working with a certified personal trainer, or to take your free fitness test drive, call AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

FITDECK A FUN TWIST ON A WORKOUT

Mon, 17 Jan 2022 22:05:01 GMT

FitDeck is a fitness-inspired deck of playing cards designed to make your workout simple, convenient and fun.

There are 40 different FitDeck titles to select from — including kettlebells, dumbbells, BOSU and TRX — allowing you to specify the type of workout you want. Just shuffle the cards to create an ever-changing and challenging gym session.

FitDeck was founded in 2005 by fitness entrepreneur and inventor Phil Black, who developed the idea by combining the fun of a card game he used to play in college with the rigors of his Navy SEAL training.

If you are looking to try a mixed up, different and challenging workout, ask one of our certified personal trainers about FitDeck the next time you are at AMP Fitness. You never know what the next turn of the card has in store for you!

AMP Fitness opened its doors with the goal of helping our neighbors get fit and live a healthy lifestyle. We know how difficult finding an effective workout regimen can be, but we can help you achieve all of your fitness goals and get you there faster than you ever thought possible.

If you are serious about getting results and reclaiming your attractive, healthy, energetic body and stop “spinning your wheels” once and for all, please don’t wait another minute to contact us about our variety of classes, ranging from our exclusive AMP Fitness Express 30 workout to the C lique 60 Semi-Private Training Session.

Ready to get going? Call us today at 216-831-3674 or email us at info@ampfitness.com.

10-AND-1 ROUTINE BOOSTS YOUR HEART AND YOUR MUSCLES

Mon, 17 Jan 2022 22:01:28 GMT

If you are looking to add some variety to your next gym session while also giving your heart a great workout, then consider performing a 10-and-1 routine.

Also known as a 55 workout, a 10-and-1 session combines two exercises that are completed as a super-set as you perform one exercise immediately followed by the other beginning at 10 repetitions and working your way down to one repetition.

For example, you can combine a med ball slam with a pushup; start with 10 slams and one pushup, then nine slams and two pushups, and keep going until you have worked our way down to one slam and up to 10 pushups.

Once you are done, you will have completed 55 reps of each exercise, earning both the cardiovascular benefit of an aerobic session with the muscular blast of a strength session.

The 10-and-1 workout can also be beneficial as a body-weight exercise on days that you don’t go to the gym. You can still perform two complementary exercises, such as a squat and a lunge, or pick 10 different exercises to get your entire body moving.

Here is an example, courtesy of Pop Sugar , of this type of workout:

10 jumping jacks

9 squats

8 burpees

7 mountain climbers

6 alternating lunges (three on each side)

5 push-ups (rest on your knees if you need to)

4 plank jacks

3 V crunches

2 up-down planks (do one starting with the right elbow, then one starting with the left)

1 jump squat

No matter what your fitness goals are, from weight loss through Resting Metabolic Rate testing to strength training with one of our certified personal trainers, we have a plan that will ensure your success.

To learn more about developing a proper exercise program, give us a call at 216-831-3674 or email us at info@ampfitness.com to talk with one of our certified personal trainers.

CONSIDER HONEY FOR A PRE- OR POST-WORKOUT BOOST

Mon, 17 Jan 2022 21:57:03 GMT

If you are looking for an energy boost during your next workout, or something to help with your recovery from a tough session at the gym, you may want to consider honey.

According to the National Honey Board , honey provides 17 grams of carbohydrates per tablespoon, and studies have shown that honey works as well as most commercial energy gels, but without the artificial preservatives, colorings and sweetners found in the gels.

One study, at the University of Memphis Exercise and Sports Nutrition Laboratory, confirmed that honey is one of the most effective forms of carbohydrate to eat just before exercise.

Depending on how intense your workout was and whether you properly fueled up beforehand, your blood sugar can drop dangerously low. According to Healthy Living , having a tablespoon or two of honey after a workout is an effective way to keep your blood sugar up. Even if you don’t enter the danger zone, honey will refuel your body, giving you energy for whatever you need to do next.

In addition, Health Living points out that muscle growth and recovery go hand in hand, and they’re both enhanced by getting some post-workout nutrition. The 30 to 45 minutes after you work out is called the anabolic phase, the time when your body goes to work to build muscle and recover. It’s an ideal time to reload your system’s energy supplies.

Carbohydrates and protein are both useful for this purpose and even more effective when used together. Added to a protein shake and acting as the carb component, honey can help your body to make the most of the anabolic window of muscle building and repair that starts when your workout ends.

While honey is a sugar, it is also fairly low on the glycemic index, according to Muscle and Fitness, which can help keep your insulin levels low and steady to maintain a fat-burning environment in your body. Honey is also a rich source of nitric oxide (NO) metabolites; ultimately that means it actually encourages fat release from the body’s fat cells.

While honey may not be for everyone, and too much can offset any gains you make at the gym, the benefits of adding a wee bit of honey to your pre- or post-workout routine may be worth considering.

7 NUTRITION MISTAKES TO AVOID WHEN EXERCISING

Mon, 17 Jan 2022 21:55:18 GMT

While hitting the gym on a regular basis is always a good idea, there is more to reaching your fitness goals that just doing an extra set of burpees at the end of the day.

Proper nutrition is also a key component to helping make sure all that hard work in the gym pays off.

Here are seven of the biggest nutrition mistakes to avoid in the kitchen.

Relying on the same meals: Making plain grilled chicken breast and broccoli for dinner again? Boring. While it’s good to get into a meal routine, don’t resort to eating the same five or six meals over and over again—this is a sure-fire recipe for boredom. And if you’re bored, before you know it, you’ll be back to eating your old diet again.

Vary it up by seeking out new recipes, and incorporating a rich variety of fruits and vegetables into your diet. Make it your goal to cook using a new vegetable every week. For example, never tried bok choy? Find a recipe using it. Never cooked with eggplant? Make an eggplant ratatouille. The variety will make healthy eating seem more fun and less like a chore. ( sj-r.com )

Relying on numerous supplements: Scientific research should be the core premise behind the use of dietary supplements, but usually that is not the case. Remember, the supplement industry is not regulated, which means that advertisers can market claims that are not necessarily true.

For example, L-glutamine is one of the top 10 widely used supplements popular for increasing sports performance. The truth is, there is not a single study that shows it has a positive effect on performance in athletes who are otherwise healthy and obtain a variety of nutrients from their diet. ( caloriecount.com )

Fueling up with energy drinks: While many so-called energy drinks make you feel cranked up, they don’t actually deliver usable energy to your muscles in the form of calories. After 30 minutes, the caffeine boost starts to wear off and you can feel worse than when you started.

And though some energy drinks contain calories in the form of sugar, those calories might not be usable, because taking in large quantities of sugar densely packed into small amounts of fluid can be hard for your stomach to digest. The calories wind up just sitting in your stomach instead of working for you. ( stack.com )

Eating whatever you want just because you exercised: This may seem obvious, but burning more than 1,000 calories a day with exercise does not outdo a junk food filled diet. Don’t forget: diet and exercise is not just about weight, it is about health, too. Junk food does not provide the same healthful nutrients whole foods do.

Plus, if you have a day where you don’t burn off a large amount of calories, the junk food calories will catch up to you. ( caloriecount.com )

Not eating regularly: Another mistake to avoid is not eating regularly enough. You may be eating three square meals a day, but by that last and final meal you feel the urge to binge eat because you are so hungry.

Instead, focus on eating regularly throughout the day. You can maintain better food control eating four to six times per day — and eating smaller sized meals to help regulate your blood glucose level. As long as you are tracking calories and keeping your daily total at the proper level, eating more frequently will typically enhance, rather than deter, your progress. ( sj-r.com )

Not eating before exercising: While you don’t want to be full before a workout, eating nothing at all before exercising may be even worse. If you’re working out on an empty stomach, you won’t have the fuel you need to perform at your highest level. And you might actually cause your body to break down muscle as a source of energy—the opposite of what you train for. ( stack.com )

Relying on multi-vitamins for nutrition: Though multi-vitamins do pack nutrients into a convenient, easy-to-take pill, they should be used to supplement your diet, not form the main part of it. Taking a quick daily dose of multi-vitamins may be tempting, but the value that authentic sources of nutrients provide cannot be replicated in a capsule.

Worried about your calcium intake? Eat more broccoli or nuts. Think you’re not getting enough vitamin E? Add extra spinach to your next meal. Making these changes may not be as easy taking a vitamin, but they will provide you with a healthier, more natural dose of those vitamins. ( Men’s Fitness )

10 DIET MISTAKES TO AVOID

Mon, 17 Jan 2022 21:52:11 GMT

When it comes to weight loss, everyone struggles in their own way to maintain their ideal weight.

There is no such thing as a “one-size-fits-all” plan to losing weight, but there are several common mistakes that you may be doing to short-circuit all the hard work you are putting in at the gym.

So if your pants don’t fit the way they used to, or you find yourself putting on the those pounds you sweated off at the gym, you may be a victim of the following weight loss mistakes, courtesy of WebMD.

Relying on Crash Diets: Perhaps you found a diet that calls for nothing but grapefruit or cabbage soup. You slash your daily calories to fewer than 1,000 and the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.

Skipping Breakfast: This may seem like a simple way to cut calories, but it can make you hungry the rest of the day. This may lead to unplanned snacking at work or eating a larger lunch, making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.

Losing Track of Your Snacks: You can count calories at every meal, but what about all those nibbles in between? The bag of pretzels at your desk, the little slice of cake at a party, the taste of your son’s ice cream cone. All that munching adds up and can sabotage an otherwise well-planned diet. To count calories, consider your smartphone or a notebook to keep track of each bite.

Not Snacking at All: While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight as snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich.

Loading Up on Low-Fat: Low-fat products have an important role in your diet. But remember: low-fat isn’t the same as low-calorie, and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar and calories you’re consuming is to check the nutritional label.

Sipping Too Many Calories: When counting calories, it can be easy to overlook what’s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly.

Drinking Too Little Water: This is one of the simplest diet mistakes to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. So try adding a glass of water to every meal and snack.

Ditching Dairy: Full-fat milk, cheese and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairy options.

Going Drive-Thru Too Often: The drive-thru is convenient after a hectic day, and there are some healthier options. But can you resist a milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.

Setting Unrealistic Goals: Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won’t be able to do it, you may never start your diet in the first place. If you diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal. A realistic goal is vital to successful dieting. If you’re not sure what your goal should be, talk to a dietitian.

While it is important to avoid these diet mistakes, the most effective way to lose weight and keep it off is to take a Resting Metabolic Rate test.

To schedule an RMR test, or to learn more about leading a healthier lifestyle, give us a call at 216-831-3674 or email us at info@ampfitness.com.

BACK TO SCHOOL … BACK TO FITNESS!

Mon, 17 Jan 2022 21:45:24 GMT

Join AMP Fitness during the month of September and receive 50% off your workouts, an AMP T-shirt and a shaker cup!

Our certified personal trainers are committed to helping you achieve your fitness goals through our 1-on-1 sessions:

Express 30 is a solution for those strapped for time or who may be on a tighter budget. These action-packed sessions are all the workout of our 60-minute sessions in half the time! Each session will be catered to meet your needs and get you the results you’ve been looking for—without breaking the bank!
Magnified 60 is a 60-minute 1-on-1 personal training session geared toward a person who is currently working out or wants to take their fitness to a new level. But if you are new to working out and don’t think an Express 30 is enough time … not to worry … we start you out at the level that’s appropriate for you and build you toward your fitness goals. Exercises will be tailored to your abilities and can be adjusted to suit your fitness level or restriction.

Join with a friend or family member and we will give them one month free!

Together you can experience:

Our Clique 60 Semi-Private Training Session that brings the best of personal training, functional training, boot camp, and cardiovascular training together in one fat-busting, muscle-toning, cost-effective program.
Our Clique 30 Semi-Private Training Session, designed for the busy person who is looking to get in and get out without sacrificing results. Is that you? The Clique 30 provides all the benefits from the Clique 60 but in 30 minutes.

This offer ends on at midnight on Sept. 30 and is available to new clients only. Other terms and restrictions apply.

If you are ready to start your transformation, call us today at 216-831-3674 or email us at info@ampfitness.com . You may also fill out the form below and we will contact you shortly.

TIME UNDER TENSION A BOOST TO MUSCLE GROWTH

Mon, 17 Jan 2022 21:38:29 GMT

Spend any time working with a certified personal trainer and you are bound to hear the phrase “time under tension.”

Time under tension refers to how long the muscle is under strain during a set. This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase. So, for example, if it takes three seconds to complete a rep during a 10-rep set you muscles will spend 30 seconds of time under tension.

But if you slow down just a little bit — spending two seconds lifting, one second pausing and three seconds lowering the weight — those same 10 reps give your muscles 60 seconds of work and increases your results.

The best part is that it is the time you work your muscles, not necessarily the amount of weight you use, that delivers the payoff. Your muscles don’t know how much weight they are lifting, they only feel the load and tension, so the more time they spend under tension the more results you’ll see.

It is important to make sure your sets last long enough to give your muscles enough of a workout to spur muscle growth. The minimum time is 30 to 40 seconds, with 60 seconds being the maximum.

How long you perform a set is important, but be sure to also pay attention to how you are performing the set. Here are some tips, according to Men’s Fitness, for getting the most out of your workout:

Beware the lockout: Avoid spending long amounts of time during the easiest portion of an exercise (at the top of a bench press for instance). The easiest part of a lift presents the least amount of stress on your muscles.
Try to maintain a steady tempo: A typical tempo in seconds for each rep during a set would be 2/4/0 (lifting, lowering, pause).
Spend more time on the eccentric portion of the movement: That refers to the lowering portion when your muscle is slowly elongating. Slowing down the eccentric portion of the lift causes more muscle damage and hence encourages more growth.
Focus on form: With the longer sets, fatigue will set in and compromise form. Make sure you don’t cheat yourself and miss out on gains by breaking form or doing partial reps.
Use drop sets to help you: Struggling to finish off those last few reps, drop down in weight and immediately continue the exercise. You’ll last the entire duration of the set and won’t need to cheat to get through it.
Maintain a high intensity: Simply lifting till the buzzer doesn’t guarantee increases in size. The weight and exercise need to be challenging enough to cause muscle fatigue toward the end of the set. Use at least 60 percent of your 1-rep max for a lift to maximize gains.

To learn more about developing a proper exercise program, give us a call at 216-831-3674 or email us at info@ampfitness.com to talk with one of our certified personal trainers.

10 FITNESS TERMS TO KNOW BEFORE YOU WORKOUT

Mon, 17 Jan 2022 21:38:03 GMT

The month of January generally brings with it a time of change for many people.

Some make a return to the gym for the first time in months, or hire a personal trainer for the first time. Still others make their initial foray into the world of fitness.

If you find yourself in either of these categories, congratulations! You have now taken the first step on a journey to better health.

To help you navigate your way to a better you, here are 10 fitness terms you should familiarize yourself with before your next visit to the gym.

Anaerobic vs. Aerobic

In basic terms, anaerobic means without oxygen and aerobic means with oxygen. An anaerobic exercise will be done at almost your maximum effort, but your muscles will not require oxygen, meaning it can’t be done for a long period of time because

A lower-intensity, or aerobic, activity requires oxygen, meaning you can perform the activity for a longer time and, in turn, burn more fat.

Bodybuilding movements are typically anaerobic, whereas endurance activities are aerobic in nature.

Concentric vs. Eccentric

When you lift a weight against gravity, a muscle contraction takes place around your joints. For example, when you do a biceps curl, the biceps muscle contracts to lift the weight. This action is called a concentric, or positive, contraction.

As you lower the weight, the biceps is being stretched or lengthened, which is known as the eccentric (or negative) contraction. It’s important to note that strength isn’t measured only by how much you can lift (the concentric motion), but also controlling the eccentric, or downward, motion.

Resistance training

Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance. The training can be accomplished with traditional free weights and dumbbells, weight machines, body weight, elastic tubing, medicine balls,such as the use of rubber bands or straps.

Hypertrophy

Hypertrophy is what occurs when you build muscle through the process of enlarging individual muscle fibers. Those fibers grow stronger through protein synthesis, in which the fibers are damaged by resistance training but then rebuild themselves by becoming stronger and larger in response to the training.

In general, to build muscle you should choose a weight that you can perform eight to 12 reps per set, while maintaining proper form for three to five sets.

Unilateral vs. Bilateral

When you train just one side of your body at a time you are performing unilateral training. Unilateral training typically allows you to achieve a slightly longer range of motion and greater intensity. When done with dumbbells, unilateral training requires greater stabilizer activity, as the weight is more difficult to control.

HIIT

High intensity interval training involves repeated bouts of high intensity effort followed by varied recovery times.

Tabata

Tabata training is a type of high intensity interval training that follows a specific format where you perform an exercise for 20 seconds, followed by 10 seconds of rest, for eight rounds (a total of four minutes).

Eating Clean

One of the fundamentals of performance nutrition, eating clean means choosing healthy, natural, and minimally processed foods to fuel your body.

Wearable technology

Introduced just a few years ago, wearable technology includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices, such as the MyZone system used at AMP Fitness.

Core training

Core training stresses strength and conditioning of the stabilizing muscles of the abdomen, thorax and back and typically includes exercises of the hips, lower back, and abdomen, all of which provide support for the spine and thorax. Core training often uses stabilizing devices such as exercise balls, BOSU balls, wobble boards, and foam rollers.

5 EXERCISES TO SAVE YOUR KNEES!

Mon, 17 Jan 2022 21:34:13 GMT

The quadriceps (or quads) are the four muscles located on the front of your thigh and they contract together to help flex (or lift up) the hip and extend (or straighten) the knee.

To strengthen your quads, it is important that squats and lunges be part of a workout program, but be careful not to overdue it. While your quads can take the work, your knees are not as resilient.

With that in mind, here are four exercises that will help pump up your quads while not overtaxing your knees.

Lunges

Lunges are a quintessential exercise that can be done anywhere and can produce quick results. It’s important, however, to perform the lunges properly so you don’t put unwanted strain on your joints.

Keep your upper body straight, your shoulders back and relaxed, and your chin up. (You can pick a point to stare at in front of you so you don’t keep looking down.)

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and your back knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position. ( shape.com )

Reverse Sled Pull

While light sled drags are more of a conditioning tool than a muscle builder, heavy sled drags can build muscle, and lots of it.

For reverse sled drags, attach a belt to one end of the sled and some straps to the other end. Start by walking down with the belt. Once you reach the end, turn around and walk back while holding the straps.

Both of these movements fall in the 30-45 second time under tension range, which is generally considered the ideal range for hypertrophy. ( Testosterone Nation )

Goblet Squat

Side Lunges

Side lunges are designed to target your quads, hips and buttocks, according to the National Academy of Sports Medicine. Side lunges can also alleviate pain that would be felt with a knee injury during a normal lunge.

Stand with your legs wide and your feet facing forward. Keeping your back straight, lunge to one side. Your knee should be bent on the side you are lunging, while your other knee is kept straight, and you should feel a stretch in your thigh.

Hold this position for a few seconds. Resume the starting position and complete one set of 10 repetitions for each side. ( Livestrong )

Box Squat with Bands

Aim for about 40 percent of the load (measured at max tension) to come from the bands. Depending on how the bands are attached, there may be too much slack in the line. If so, wrap them around whatever you attached them to an extra time or two, shortening the band. ( bodybuilding.com )

5 BENEFITS OF ADDING FLAXSEED TO YOUR DIET

Mon, 17 Jan 2022 21:30:11 GMT

Flaxseed has grown in popularity in recent years as some preliminary studies show that it may help fight heart disease, diabetes and breast cancer.

According to WebMD.com , flaxseed was first cultivated in Babylon as early as 3000 BC. King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it during his reign in the 8th century.

While flaxseed contains several healthy components, there are three that stand out:

Alpha-linolenic acid (ALA), an Omega-3 essential fatty acid that is one of the so-called “good fats” that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.
Fiber. Flaxseed contains both the soluble and insoluble types.

Here are five benefits that you may find from including flaxseed in your daily diet.

Heart disease

A diet rich in fruits, vegetables, whole grains, nuts or legumes, and foods with ALA may reduce the risk of heart attack and stroke, both for people who have never had either problem and for those who have already had a heart attack or a stroke. Evidence suggests that people who eat an ALA-rich diet are less likely to have a fatal heart attack. Several human studies suggest that a diet rich in omega-3 fatty acids (including ALA) may lower blood pressure in people with hypertension. ( University of Maryland Medical Center )

Hypertension

According to the Centers for Disease Control and Prevention, around a third of Americans (68 million) has high blood pressure, also known as hypertension. According to Greek researchers, flaxseed oil may be able to help. In their 12-week study of 59 middle-aged men, they discovered that flaxseed oil consumption resulted in significantly lowered blood pressure readings. Consider adding flaxseed oil to your diet and you may be saving yourself from the headaches associated with hypertension. ( mensfitness.com ).

Protecting against cancer

Consuming flaxseed may help protect against prostate, colon and breast cancers. Flaxseed is thought to prevent the growth of cancerous cells because its omega-3 fatty acids disrupt malignant cells from clinging onto other body cells. In addition, the lignans in flaxseed have antiangiogenic properties — they stop tumors from forming new blood vessels. ( medicalnewstoday.com )

Lowering cholesterol

Researchers at the Iowa State University’s Nutrition and Wellness Research Center found that cholesterol levels lowered among men who included flaxseed in their diet. Suzanne Hendrich, lead author of the study, said that for “people who can’t take something like Lipitor, this could at least give you some of that cholesterol-lowering benefit.” ( medicalnewstoday.com )

Improve digestive health

The fiber in flaxseed can help relieve constipation and make you more regular. ( everydayhealth.com )

Precautions

Even though the practice of using herbs to strengthen the body and treat disease has been around for centuries, herbs can have side effects and interact with other herbs, supplements or medications that you may be taking.

Because of that, herbs should be taken with care and you should always check with your doctor before taking any herb or supplement.

5 REASONS YOU SHOULD INCLUDE PROTEIN IN YOUR DIET

Mon, 17 Jan 2022 21:22:16 GMT

We’ve all heard that it’s important to make protein a part of our daily diet, but why? Furthermore, how much do we need? And what are the best sources?

Every part of the human body contains protein, one of the main, or macro nutrients that gives it energy. All proteins are made up of different combinations of amino acids that are regularly broken down and reassembled to repair and replenish cells. A diet low in protein can cause malnutrition and lead to tissue (especially muscle) loss as well as other health problems.

According to an article at U.S. News & World Report, women over the age of 18 need at least 46 grams of protein each day, while men should consume at least 56 grams daily.

To help you do the math, one ounce of protein is equivalent to around seven grams of protein. So a 5-ounce serving of chicken, for example, provides 35 grams of protein.

Knowing how much protein you need is important when comparing our needs to the information provided on food labels. Energy bars and protein drinks that claim to be a good source of protein — yet contain just a gram or two — are basically bogus, and if sugar appears at the top of their ingredient list, they will more likely zap your energy than provide it.

To give you an idea of what to look for, here are examples of the amount of protein in certain foods:

A cup of milk has 8 grams of protein.

A three-ounce piece of meat (the size of a deck of cards) has about 21 grams of protein.

A cup of dry beans has about 16 grams of protein.

An eight-ounce container of yogurt has about 11 grams of protein, and Greek yogurt really packs a protein punch with double that amount.

For more examples, check out this chart of protein food groups at choosemyplate.gov.

Protein is plentiful in our food supply. There is protein in animal products, such as meat, poultry, eggs and fish; in dairy products such as cheese, milk and yogurt; and in plant foods such as tofu, beans, peas and nuts and seeds. Quinoa is a grain that is also rich in protein, with other grains providing smaller — but still important — amounts. In general, 10 to 35 percent of your daily calories should be derived from protein sources.

It is also best to include lean protein like white instead of dark meat chicken, as well as cuts of meat where fat isn’t surrounding the meat. Leaner sources will give you the best bang for your buck without including as much harmful saturated fat and cholesterol.

By starting your day with a protein-packed meal, such as an omelet or yogurt with added nuts, you’ll also likely stabilize your blood sugar levels and feel satisfied well into the morning.

Protein is also an important key to your weight-loss plans. According to myfitnesspal.com , the following are five ways that protein can be an asset if you are looking to lose weight.

Protein satisfies & saves calories. In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us more satisfied and less likely to go back for seconds. If this happens over the course of multiple days your calorie savings can help with weight loss.

Protein curbs carb highs and lows. Often when you come off a sugar high you will make food decisions that you will later regret. Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.

Protein requires more of your energy. The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.

Protein fuels fat burning. It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat. During this process it is especially important that you continue to eat enough protein in your diet. Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.

Protein promotes muscle repair and growth. Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you strength train consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.

One important thing to realize is eating more protein alone won’t necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time.

However, including a proper amount of protein in your meals and snacks will help you squelch hunger until your next meal, which is key to preventing unnecessary between-meal snacking, as well as weight gain caused by overeating. For example, a dinner consisting of a small amount of pasta with veggies will not stick to your ribs as readily as that same dish with some cubes of chicken, grated cheese or beans added to it.

WHY IS PHYSICAL ACTIVITY IMPORTANT?

Mon, 17 Jan 2022 21:18:13 GMT

Regular physical activity can produce long-term health benefits for people of all ages, shapes, sizes and abilities. Being physically active also has an exponential value to it, as the more physical activity you do, the greater the health benefits.

Physical activity and nutrition work together for better health. Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less.

According to the USDA, being physically active on a regular basis can help you:

Increase your chances of living longer
Feel better about yourself
Decrease your chances of becoming depressed
Sleep well at night
Move around more easily
Have stronger muscles and bones
Stay at or get to a healthy weight
Be with friends or meet new people
Enjoy yourself and have fun

However, if you are not physically active, you are more likely to:

Get heart disease
Get type 2 diabetes
Have high blood pressure
Have high blood cholesterol
Have a stroke

While there are many types of physical activities, each with their own benefits, certain types are more beneficial than others, including:

Aerobic activities make you breathe harder and make your heart beat faster. Aerobic activities can be moderate or vigorous in their intensity. Vigorous activities take more effort than moderate ones. For moderate activities, you can talk while you do them, but you can’t sing. For vigorous activities, you can only say a few words without stopping to catch your breath.
Muscle-strengthening activities make your muscles stronger. These include activities like push-ups and lifting weights. It is important to work all the different parts of the body — your legs, hips, back, chest, stomach, shoulders and arms.
Bone-strengthening activities make your bones stronger. Bone-strengthening activities, like jumping, are especially important for children and adolescents. These activities produce a force on the bones that promotes bone growth and strength.
Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t’ai chi.

At AMP Fitness, we are dedicated to helping people get fit and live healthier lifestyles.

We know how difficult finding an effective workout regimen can be. If you are serious about getting results and reclaiming your attractive, healthy, and energetic body and stop “spinning your wheels” once and for all, please don’t wait another minute to contact us. We can help you achieve all of your fitness goals and get you there faster than you ever thought possible!

Just give us a call at 216-236-3674 and we’ll help you get started on your journey to a more active and healthier life.

TAKE STEPS NOW TO ELIMINATE TRANS FATS FROM YOUR DIET

Mon, 17 Jan 2022 21:08:14 GMT

The Food and Drug Administration recently announced that food companies have three years to remove all trans fats from processed food. The move is an attempt to make the food we eat more healthy.

According to the Cleveland Clinic, trans fats are artificial, man-made substances created by bubbling hydrogen gas through healthy oils. They’re primarily found in processed foods and typically are listed on food packages as “trans fat” or “partially hydrogenated oil.”

The move by the FDA is just the agency’s latest against trans fat. As far back as 2006, the FDA started requiring food companies to list the amount of trans fat they put in their processed foods. In 2013, the organization made a preliminary determination that partially hydrogenated oils are no longer generally recognized as safe in human food.

Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.

“Everybody agrees trans fats are unhealthy,” said Dr. Steven Nissen, chairman of the Department of Cardiovascular Medicine at the Cleveland Clinic. “They’re strongly associated with developing coronary artery disease.”

Food companies include trans fats in their products because they are simple to use, inexpensive to produce and have a long shelf life. In addition, restaurants use trans fats when they deep-fry foods because they can be used repeatedly in commercial fryers.

According to a story at NPR, the Grocery Manufacturers Association says the food industry has already reduced its use of trans fats by more than 86 percent, but the FDA says people are still consuming too much. Because the FDA allows companies to put zero grams on the label even if there’s up to 0.5 grams of trans fat in the food, many food products have tiny amounts of trans fats.

Some of the products that will be most affected by the upcoming ban, according to foodandwine.com, include margarine, popcorn, frosting, frozen cakes and pies, biscuits, and generics – especially snack items and cookies.

The good news is that you don’t have to wait for the ban to take effect as you can start working to eliminate trans fats from your diet now (if you haven’t already). The following tips, courtesy of livestrong.com, can you help you get started on living a life free of trans fats.

Make a commitment with yourself to remain free of trans fats for at least one to two weeks. You can use a diary to monitor your changes and help you remain motivated.
Change your diet to increase your fiber intake. Ideal sources of fiber include vegetables, whole grains and fruit.
Introduce enzyme-rich juices into your diet, such as carrot juice.
Choose organic foods and favor raw or steamed vegetables and greens, such as kale and collards. Avoid fats except for those present in vegetables, such as avocados and nuts.
Drink water throughout your day.
Read food labels and look for words such as “shortening” and “partially hydrogenated” to keep trans fats out of your diet.

HEALTHY EATING CAN HELP REDUCE INFLAMMATION

Mon, 17 Jan 2022 21:05:22 GMT

Most people understand that eating whole foods, such as fruits, vegetables and whole grains, is a healthier option than choosing processed foods

But did you also know that eating nutrient-rich foods can also help reduce the type of short-term inflammation in the body that is common when working out?

The less inflammation in your body means that you can train on a regular basis, recover quicker if you are injured, workout at your highest level and ultimately prevent chronic disease.

The foods we eat include carbohydrates, which provide energy; protein, which builds cells; and fat, which helps the body absorb vitamins. Vitamins and minerals are important components of muscle contraction, blood flow, tissue repair and healing.

According to the Cleveland Clinic, here is what you need to know about the carbs, protein and fat.

About carbohydrates

Choose whole-grain starches, fresh whole fruits and vegetables as they are nutrient-dense and contain several vitamins and minerals necessary to maintain and improve health. Eat a variety of each to maximize the benefits.

Limit refined starches — white versions— and added sugars, which include white or brown sugar, soda and energy drinks. Consuming these can promote weight gain, and elevate your blood glucose and lipid levels.

About protein

Choose skinless poultry, fish, eggs, legumes and fat-free Greek yogurt. All are great sources of protein and provide calcium, vitamin D, probiotics and unsaturated fat.

Limit high-fat red meat such as prime rib, bacon and sausage, as well as processed meats like bologna, salami and hot dogs. Because they are higher in saturated fat, if you eat these too often you will increase your risk of inflammation.

About fat

Choose monounsaturated fats, which are found in olive oil, avocados and nuts, and omega-3 fats, which are found in wild salmon and tuna, walnuts and ground flaxseed.

Omega-3 is an essential fat that our bodies cannot make and research has shown that omega-3 can decrease the inflammation associated with exercise.

Limit saturated fat, including butter, whole milk, cheese, high-fat red meat and skin on poultry. Since our bodies only need a small amount of saturated fat, consuming it in excess will

Our bodies only require a small amount; therefore, daily excess intake will worsen your inflammation.

Avoid trans fat altogether. This includes prepackaged baked goods, flavored coffee creams that are liquids and powders, some brands of shelf-stable peanut butter and chocolate- or yogurt-coated snacks. Trans fat decreases your good cholesterol and not only raises bad cholesterol, which is considered pro-inflammatory, but recycles and reuses it.

To learn more about developing a healthy exercise program, give us a call at 216-831-3674 or email us at info@ampfitness.com to talk with one of our certified personal trainers.

CLIENT TESTIMONIAL: TRISH D.

Mon, 17 Jan 2022 20:52:26 GMT

AMP Fitness Personal Training Studio opened its doors in the efforts to help our neighbors get fit and live a healthy lifestyle. We know how difficult finding an effective workout regimen can be, but if you are serious about getting results and reclaiming your attractive, healthy, energetic body and stop “spinning your wheels” once and for all, please don’t wait another minute to contact us. We can help you achieve all of your fitness goals and get you there faster than you ever thought possible!

Still not convinced? Then listen to what one of our clients, Trish D., has to say about the benefits she has received from training at AMP Fitness:

If you are ready to discuss your fitness goals and discover how AMP Fitness can work for you, give us a call today at 216-831-3674 or email us at info@ampfitness.com.

AMP FITNESS FINISHER: TRX TRIO

Mon, 17 Jan 2022 20:47:54 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers, so why not try a finisher?

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called after burn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

In today’s video session, certified personal trainers Larry Tedor and Mike Bruening demonstrate how finisher featuring a trio of moves using a TRX strap will rock your workout.

To learn more about finishers, or about any of the programs at AMP Fitness that deliver twice the results in half the time, give us a call at 216-831-3674 or email us at info@ampfitness.com.

WHAT IS LACTIC ACIDOSIS AND WHY DOES IT HURT?

Mon, 17 Jan 2022 20:44:02 GMT

If you have ever felt that familiar burning ache in your muscles during a workout, it is most commonly the result of a temporary condition known as lactic acidosis.

During exercise our bodies use oxygen to convert glucose into energy to help get through the workout. At times, however, there may not be enough oxygen to complete the process, so the body compensates by creating a substance known as lactate.

While your body converts the lactate to energy without the aid of oxygen, at times it can accumulate in the blood stream quicker than you can burn it off. When that happens, you will hit what is referred to as the “lactate threshold” and you may start to experience a burning feeling in your muscles, cramps, weakness and a feeling exhaustion.

While the symptoms are only temporary, it is important to listen to your as Stephen M. Roth, a professor in the department of kinesiology at the University of Maryland, explains in Scientific American:

“On the surface, it seems counterproductive that a working muscle would produce something that would slow its capacity for more work. In reality, this is a natural defense mechanism for the body; it prevents permanent damage during extreme exertion by slowing the key systems needed to maintain muscle contraction. Once the body slows down, oxygen becomes available and lactate reverts back to pyruvate, allowing continued aerobic metabolism and energy for the body’s recovery from the strenuous event.”

Preventing Lactic Acidosis

The best advice is to not overdo your workouts — especially if you are just starting an exercise routine. Once you get going you can increase the intensity as your body builds up a tolerance and your lactate threshold increases. Your body will adapt to your exercise training after about six to eight weeks of training, according to the National Strength and Conditioning Association.

Here are some other tips, according to livestrong.com:

Eat fast-digesting carbohydrates with some protein immediately after every exercise session to replenish the glycogen in your muscles. Sixty percent of the calories in your post-workout meal should come from carbohydrates, ensuring you have plenty of energy for your next workout and improving your capacity to avoid lactic acidosis.
Consume your caffeinated beverages and foods before your workouts. Caffeine reduces the use of glycogen while increasing your time to exhaustion for both aerobic and anaerobic exercises, according to a 2004 article by José Antonio, Ph.D. You need about 5 milligrams of caffeine per kilogram of your body weight to improve your performance by avoiding lactic acidosis.
Mix sodium bicarbonate or baking soda with water and drink the solution between 60 and 90 minutes before your high-intensity workouts, three days per week for eight weeks. You need 0.4 grams of sodium bicarbonate per kilogram of body weight prior to the workouts, according to an October 2008 article by Scott Riewald, Ph.D., published in the Strength and Conditioning Journal. By increasing the amount of bicarbonate in the fluid around your muscle cells, the acidic hydrogen ion is drawn out of your muscle cells, decreasing the acidity inside your cells, helping to avoid lactic acidosis.

You should be sure to drink lots of water, which helps your body get rid of any excess acid. And, as always, eat a balanced diet that includes fruits, vegetables, whole grains and lean meats; get plenty of sleep; and give your body enough recovery time between workouts.

To learn more about creating a healthy and effective workout program, give us a call at 216-831-3674 or email us at info@ampfitness.com to speak with one of our certified personal trainers.

10 TIPS ON LOSING WEIGHT AFTER THE AGE OF 40

Mon, 17 Jan 2022 20:40:08 GMT

Losing weight can be a difficult task for many people. And, unfortunately, once you hit the age of 40 it starts to become much easier to gain weight and much harder to lose it.

As you age the changes in your activity level, eating habits, hormones and how body stores fat all work to conspire against you. The good news is that there are lifestyle changes you can make to ensure good health.

The best one is to make time to exercise. A couple of strong HIIT workouts along with some additional physical activity each week will help keep those extra pounds at bay.

Working out will also help to muscle, which is especially important after the age of 40. Muscle burns more calories than fit, so starting on a strength-training program with a certified personal trainer will increase your muscle mass and help keep the fat off.

Here are 10 other strategies, courtesy of webmd, to embrace if you want to keep off the pounds.

Eat Fruits and Veggies: Fill half your plate with them at every meal. Produce tends to have more nutrients and less fat and calories than meat, dairy products, or grains. And it may help you feel satisfied, even if you eat less. Fresh fruits, like apples and berries, are also great in place of high-fat or high-sugar snacks.
Don’t Skip Breakfast: Experts recommend a healthy morning meal like oatmeal or whole wheat toast with fruit. It can help curb that mid-morning hunger that leads you to grab something unhealthy on-the-go or overeat at lunch. Small meals or snacks every few hours can keep your appetite in check all day long.
Eat Less at Night: If you get most of your daily calories at lunch (before 3 p.m.), you might lose more weight than if you have a big meal later. But the most important thing is still what you eat, not when.
Cook Healthy Meals: A lot of extra fat and calories can come from the way you prepare food. Instead of frying food or cooking it in butter or lots of oil, try grilling, baking, or broiling. This is good advice at restaurants, too: Skip foods that are fried or that come in creamy sauces.
Don’t Make a Second Trip: You tend to be less active as you get older, and you may need a few hundred calories less than you used to. To lose weight, you may need to cut your calories back even more. Smaller portions and tracking your calories with a food diary or an app can help you eat less.
Pay Attention: When you’re busy with work, kids, and life, you can be tempted to grab food on-the-go or multitask through a meal. But you’re more likely to overeat – and be hungry again soon after – if you don’t focus on your food. Sit down for meals and tune in to what’s on your plate (not what’s on your TV or computer screen). That helps your brain realize when you’ve had enough.
Lay Off the Soda: If you drink sugar-sweetened coffee, tea, soft drinks, or energy drinks, switch to water or another zero-calorie beverage. Your sweet drinks have lots of added sugar, which can make you gain weight and raise your risk for diabetes.
Cut Back on Alcohol: Beer bellies aren’t always caused by booze. But a “spare tire” is common in middle age, and alcohol can have something to do with it. A glass of beer or wine is about 150 calories, and that can add up if you drink often. Plus, alcohol can make you hungry, so you may eat more while you drink.
Get Good Sleep: All kinds of things can mess with your sleep after age 40 – health problems, stress, medications, and, for women, menopause. But people who don’t get good-quality sleep are more likely to gain weight. If you skimp on sleep because you’re busy or stressed, try to change your habits and settle into a regular routine.
Get Support: For many people, it’s easier to lose weight with others than to do it alone. You might enter a weight-loss contest at work, join a group on social media, or ask a friend to go for walks or classes at the gym. Other people who share your goals can help keep you accountable and cheer you on as you make progress.

To learn more about developing a healthy exercise program, give us a call at 216-831-3674 or email us at info@ampfitness.com to talk with one of our certified personal trainers.

FUEL YOUR BODY RIGHT TO ENSURE A GREAT WORKOUT

Mon, 17 Jan 2022 20:37:27 GMT

Congratulations, you’ve started on a new workout program!

Hitting the weights, working on that core and building up your endurance are all just part of a successful equation, however, as you also need to focus on fueling your body both before and after a workout.

No matter what your fitness goals are, your muscles need three things to recover from a workout: good carbs for muscle repair, lean protein and water.

Here are some tips, courtesy of the Cleveland Clinic , to help you fuel your body to get the most out of your workouts.

Water is not just for hydration

During your workout and immediately afterward, you know to drink plenty of water. But what you may not realize is that drinking water more than put water back into your body after you sweat. You also lose electrolytes, sodium and glucose when you exercise and water helps your body recover.

What to eat before morning workouts

Should you eat before you work out in the morning? Yes, if you can. It’s good to grab something quick to eat or drink beforehand, such as fruit. If you enough time, eat a piece of toast with peanut butter or half of a whole wheat bagel with peanut butter.

Before any workout, it’s is a good idea to eat something containing carbohydrates. You want foods that will give you sustained energy; burning poor fuel is like trying to run your car without gas.

Daily meal plans

When you exercise regularly, or if you exercise in the afternoon or evenings, you likely have more time so your nutrition goal is to plan for that workout throughout the day.

For breakfast, aim to eat more protein, such as eggs, whole-grain or bran cereal, and toast with peanut butter or nut butter. Fruit smoothies are also good.

At lunch, include a protein source, a few more carbs and vegetables. For example, you may want to try a piece of chicken or tuna with cucumbers and peppers on the side, along with some fruit.

Finally, if you’re still craving something to eat toward the end of the day before you hit the gym, snack on an apple.

Post-workout recovery

Eating within 30 to 60 minutes of your workout is critical. Not only will it help in muscle repair and recovery, but it can also reduce your body fat.

Any post-workout meal should contain a mix of carbohydrates and protein. Anyone whose goal is to build strength and muscle should eat a 2:1 ratio of carbohydrates to protein to ensure adequate muscle repair and recovery. If you’re a high endurance athlete, we typically recommend a 4:1 ration of carbohydrates to protein. For casual exercising or someone who is 50 years or older, a good ratio is 3:1.

Best food picks

Good lean protein sources include fish, chicken, turkey, eggs and low-fat dairy.

When you’re adding carbs to your meals, look for brown rice, whole-grain pasta or wheat bread, sweet potatoes and fruit.

To learn more about building an effective workout program with guaranteed results, talk to one of our certified personal trainers by calling 216-831-3674 or email us at info@ampfitness.com.

6 EXERCISES TO TONE YOUR BACKSIDE

Mon, 17 Jan 2022 20:34:51 GMT

When it comes to your backside, there is one inescapable truth: if you want to lift your butt, you have to build your glutes to develop a backside with a natural, well-rounded shape.

The shape of the buttocks is defined by muscles known as the glutes, according to WebMD.com, which include the gluteus maximus, gluteus medius and gluteus minimus, along with the fat that lies over them.

While walking, running and climbing all work the glutes, strength training that targets these muscles can help give you a tighter, more rounded look (although body type and genes also play a role).

Having said that, almost everyone can shape up their backside by adding the following butt-busting moves to their workout routine.

Ball Squat

If you’re just starting out, a large ball can help with balance while you master the form. For this exercises, aim for three sets of 15 reps and try to do each exercise three times a week with cardio or exercises focused on other body parts on other days.

Do it:

Keep the ball between your low back and a wall.
Slowly perform the classic squat.
Walk your feet out in front so the knees stay behind your toes. ( WebMD )

Hip-Lift Progression

This exercise helps to relieve tension in your lower back and work your butt at the same time. (Perform these on a soft mat to help protect your tailbone.)

Do it:

Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
Keeping your hips up, place your foot back on the floor and then lower your hips.
Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg. ( Fitness Magazine )

Backward Lunge

When you step backward into a lunge, it works the glutes a little harder. Your workout gets variety, too. Lunges also add flexibility to your hips. They align your body better, too, something that can suffer when people spend long hours sitting at a desk.

Do it:

Use the same posture as in a forward lunge, but step backward to position the lower leg.
Don’t let the front knee push out in front of your toes. ( WebMD )

Mountain Climbers

Along with pushing your glutes, mountain climbers work the shoulders, hips, and core muscles. Do it quickly to burn calories while building muscle.

Do it:

Tighten the abs to protect the lower back.
Spread your fingers wide to protect the wrists.
Bring one leg in at a time – bending the knee, like you were running.
Keep your upper body steady.
Repeat as if you’re running in place. (WebMD)

Dumbbell Squats

A simple way to kick off even a brief workout, these squats are powerful moves. Over time, you can increase the number of reps and dumbbell weight to amp them up.

Do it:

Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
Squat down as if you were going to sit in a chair, keeping your weight over your heels.
Squeeze your glutes as you return to the start position.
Do 15-20 reps.
As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.
For a bigger challenge, try it without the weights, jump explosively, and land in the squat position. (Fitness Magazine)

Bear Plank Leg Lifts

Do it:

Begin in a plank position with your shoulders stacked above your wrists.
Bend both knees slightly as you bend your left knee to 90 degrees.
With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can.
Pause, then bring your left knee back to meet your right knee.
Repeat for 45 to 60 seconds before switching sides. ( Cosmopolitan )

To learn more, give us a call at 216-831-3674 or email us at info@ampfitness.com to speak with one of our certified personal trainers.

MYZONE SYSTEM FEATURED ON GOOD MORNING AMERICA

Mon, 17 Jan 2022 20:32:48 GMT

The popular morning show Good Morning America recently showcased the effectiveness of the MyZone system during a segment titled GMA: Debate Stress Test: Is the Election Stressing You Out?

Reporter Mara Schiavocampo asked a group of 10 volunteers to watch the final presidential debate together and self-report their stress levels from one to 10 (10 being most stressful) via an app called LifeData. The volunteers also wore MyZone heart rate monitors to further gauge their heart rate during the debate.

View the segment by following this video link.

Good Morning America contacted the company early last week about being featured on the segment.

“It was great that MyZone was chosen as the trusted heart rate monitoring system for a national audience and for such an important event,” said Nick Beale, vice president of operation for MyZone, in a press release.

The MyZone live feed showed that as stress levels rose while the volunteers watched the debate, so did their heart rates. The rise in heart rate took place as volunteers were talking and/or disputing with one another about what was being discussed during the debate. A rise in heart rate also took place for volunteers who just listened to the debate and/or their peers talking.

The MyZone system works by having members wear a heart-rate monitoring belt that sends their readings to screens in real-time. Through a series of personalized, color-coded tiles, users always know precisely what heart-rate zone they are in at any given moment during their workout, allowing them to put in optimum effort to obtain maximum results.

AMP Fitness was the first training facility in Northeast Ohio to offer MyZone, so we have known for a while the benefits of the system. To learn more, give us a call at 216-831-3674 or email us at info@ampfitness.com.

(Press release courtesy of MyZone)

AMP FITNESS A SPONSOR FOR 9TH ANNUAL CHAGRIN FALLS TURKEY TROT

Mon, 17 Jan 2022 20:29:02 GMT

AMP Fitness is proud to once again be a title sponsor for the ninth annual Chagrin Falls Turkey Trot on Nov. 24 at Chagrin Falls High School.

The Turkey Trot begins at 10 a.m., with event-day registration opening at 8:30 a.m. The entry fee is $25 for runners who register before Nov. 1; from Nov. 1 through Nov. 22 the is $30; after that it is $35. Online registration is available until Nov. 22 at midnight.

Runners may also register on Nov. 23 at Fleet Feet in Pepper Pike from 11 a.m. to 6 p.m. Race packets will also be available that day at Fleet Feet, which is located at 30679 Pinetree Road.

A new addition to the event is the Java on Wheels food truck, which will be on site for the Turkey Trot.

As a title sponsor, AMP Fitness will be raffling off a variety of fitness-related items on the day of the event.

To help participants prepare for the Turkey Trot, AMP Fitness has developed a six-week training program, which combines a blend a running, walking and exercises.

Download the 6-weeks to 5K training program

As you work through the program, you’ll gradually increase the amount of time running and reduce the amount of time walking.

For more information about preparing for the Turkey Trot, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.

Recipe courtesy of POPSUGAR.COM by Jenny Sugar

350-CALORIE PEAR BERRY WEIGHT-LOSS SMOOTHIE

Mon, 17 Jan 2022 20:25:15 GMT

The key to weight loss is filling up on low-cal foods that are high in fiber and protein to keep you satiated longer. Pears, berries, kiwi, avocado, greens, and flax meal are known for their high fiber content. Throw in some Greek yogurt for protein, and you’ve got a tangy breakfast that’ll keep hunger at bay for hours, which means fewer calories consumed throughout the day. It’s an easy way to sip down 19 grams of fiber and 13 grams of protein. Keep reading to learn how to make this 350-calorie weight-loss smoothie.

INGREDIENTS

1 pear
1 kiwi, peeled
1/4 ripe avocado
1 cup frozen raspberries
1 cup raw spinach
3 ounces nonfat vanilla Greek yogurt
1/2 teaspoon flax meal
2 cups cold water

DIRECTIONS

Mix everything in a blender until smooth.
Enjoy immediately.

Recipe courtesy of POPSUGAR.COM by Jenny Sugar

SUGAR: 8X MORE ADDICTIVE THAN COCAINE – LEARN HOW TO BREAK THE HABIT NOW

Mon, 17 Jan 2022 20:02:02 GMT

(NaturalNews) “The $1 trillion industrial food system is the biggest drug dealer around, responsible for contributing to tens of millions of deaths every year and siphoning trillions of dollars from our global economy through the loss of human and natural capital,” asserted Dr. Mark Hyman in the article “Sweet poison: How sugar, not cocaine, is one of the most addictive and dangerous substances.”

Hyman has plenty of experience in the field, with 20 years as a practicing physician. He’s also chairman of the Institute for Functional Medicine, as well as founder and director of the Ultra Wellness Center in Massachusetts.

Hyman isn’t simply on a campaign against sugar; he’s on a mission to rein in our current health crisis of obesity, autoimmune disease, high blood pressure, inflammation, hormonal imbalance, depression, anxiety and sleep disorders. A monumental task, since he considers the sweet stuff to be as powerfully addictive as alcohol, cocaine or even heroin.

A health disaster

Secreted within a majority of processed and packaged food, sugar is a hidden health destroyer. Americans alone consume a staggering 152 pounds each year. According to Hyman, it’s eight times more addictive than cocaine. As a nation, we are sugar addicts — true junkies in the clutches of an industrial food system.

And it doesn’t matter the type — white, brown or high-fructose corn syrup — it all contributes to cancer, heart disease, diabetes and obesity. Research indicates that when an overabundance of sugar is consumed, the liver converts it to fat, which can lead to plaque in the arteries and tumor growth. As it turns out, certain tumors have insulin receptors that feed on glucose.

Since the 1970s, food manufacturers began stripping products of fat because it was believed to be unhealthy. But the food turned tasteless, so sugar was the go-to replacement. Now, the substance is in everything from Starbucks coffee drinks to salad dressings and bread.

Hyman believes that we “need a big solution that reaches deep into what is offered in our supermarkets, restaurants, schools and workplaces[.] We need a solution that addresses the policy roots in agriculture, food marketing, dietary recommendations and the way doctors are trained to diagnose and treat patients.”

But the first step is to take responsibility for our own health. And one way to do that is to detox from sugar.

How to break the habit

Getting off sugar isn’t just about avoiding desserts and sweets, although that’s an excellent start. We need to dig deep, read labels and give up processed foods as a whole. Dr. Hyman has developed a 10-day detox diet that is a solution for blood sugar disorders. During an episode of The Dr. Oz Show , Hyman recommends eliminating the following foods from the diet:

Wheat and grains, as both are inflammatory and trigger hunger and craving.

Stop drinking “liquid death,” otherwise known as sugary drinks and soda, which drive up insulin and create belly fat. Dr. Hyman personally knows of one patient who dropped 75 pounds simply by removing soda from their diet.

Ditch convenience foods, since they are designed to be addictive with high flavor and sugar.

Finally, avoid dairy — it’s another pro-inflammatory edible that promotes weight gain.

If you are curious about what you can eat to detox from sugar, improve health and shed excess weight, have a look at this handy shopping guide developed by Dr. Hyman.

Sources:

http://www.ncbi.nlm.nih.gov

http://www.nydailynews.com

http://www.cbsnews.com

http://www.ncbi.nlm.nih.gov

http://www.doctoroz.com

http://drhyman.com

http://www.nydailynews.com

About the author:

Carolanne believes if we want to see change in the world, we need to be the change. As a nutritionist, wellness coach and natural foods chef, she has encouraged others to embrace a healthy lifestyle of green living for over 13 years. Through her website www.Thrive-Living.net she looks forward to connecting with other like-minded people who share a similar vision.

Learn more: http://www.naturalnews.com/049734_sugar_addiction_food_additives.html#ixzz4RoND7Jld

SKIP THE CARBS AND CUT CALORIES AT BREAKFAST WITH THESE HIGH-PROTEIN MEALS

Mon, 17 Jan 2022 18:39:21 GMT

Breakfast is supposed to be your most important meal because it gets your metabolism fired up and gets you energized for the day. If you’ve ever felt sluggish in the morning even after you’ve had breakfast don’t grab a second cup of java just yet. Consider packing a better punch into that morning meal. Instead of a carb-heavy breakfast, opt for a morning meal that is lower in carbs and has higher protein. These recipes will also work with vegetarian, Paleo, and gluten-free diets, so try one of these breakfast ideas from POPSUGAR.COM to begin your day feeling bright-eyed and bushy-tailed.

Egg White Frittata

Classic Mediterranean ingredients like peppers, onion, and spinach bring texture, flavor, and nutrition to actress Lea Michele’s frittata recipe , while egg whites and feta provide over 20 grams of protein. This low-calorie frittata is quick enough to come together on a weekday morning but elegant enough to serve to friends at a special weekend brunch.

Low-Carb Hotcakes

Even if you’re cutting back on carbs, you can enjoy a stack of hotcakes! These wheat-free pancakes use almond meal and flaxseed instead. They’re high in fiber and protein with nearly no sugar whatsoever.

10 Healthy Breakfasts With (at Least!) 15 Grams of Protein

Yogurt-Filled Cantaloupe

Greek yogurt is one of the best ways to enjoy plenty of protein without any eggs or meat. Instead of topping off your morning bowl of yogurt with sugary granola, serve it up in a fresh cantaloupe bowl that kicks out carbs. Be sure to add your favorite fresh berries to the mix for extra color and flavor.

Turkey Sausage Muffins

At 150 calories and 12 grams of protein, these gluten-free turkey sausage muffins are smarter than any fast-food egg option you’ll find before work. This is another recipe that’s easy to bake ahead of time and grab when you head out the door.

Baked Eggs in Ham Cups

Pop in a batch of these protein-heavy eggs in ham shells when you wake up, and enjoy a hot, hearty, and quick breakfast before you leave for work. They’re tasty during the workweek but special enough to serve at a healthy weekend brunch where you’d like a low-carb option available.

Baked Egg in Avocado

For a one-two punch of omega-3s in your breakfast, try baked eggs in avocado. The low-sugar, high-protein, and fiber-filled breakfast will kick off your day on a healthy high note.

Cottage Cheese With Fruit

For a quick, high-protein breakfast that hits the spot, opt for a bowl of cottage cheese with an assortment of your favorite fresh fruit and berries. For just 81 calories, four ounces of cottage cheese offers a whopping 14 grams of protein!

Paleo Breakfast Bowl

Rich in omega-3 fatty acids and protein, this low-carb, 335-calorie breakfast bowl takes less than 10 minutes to prepare and feels like you’ve treated yourself to a beautiful brunch at a neighborhood hot spot. It will fill you up, fuel your morning, and keep you satisfied.

Quinoa Egg Bake With Thyme and Garlic

Bake up this quinoa egg casserole on Sunday night, and cut a slice the following morning for a gluten-free breakfast. In addition to plenty of protein and fiber, you’ll up your iron and calcium intake while enjoying this recipe.

Tomato Frittata

Scrambled egg, a sprinkle of diced bacon, and a drop of ghee (clarified butter) all bake right into a tiny tomato “ramekin” for a savory Paleo breakfast treat with just the right hint of sweetness. With more than 10 grams of protein, this tomato frittata is the perfect way to fuel your body after a tough morning workout.

Prosciutto and Melon

For a high-protein, low-carb breakfast when you’re in a bind for time, the sweet and savory combination of honeydew wrapped in prosciutto can’t be beat. Keeping these two staples on hand in your fridge will make it so you can always enjoy a breakfast that supports your low-carb plan.

Italian Baked Egg and Vegetables

This baked egg dish is Jessica Simpson‘s go-to Weight Watchers breakfast. If you’re worried about roasting vegetables in the morning, simply roast a big batch of vegetables on Sunday night so you can easily add them to this dish all week long.

Southwestern Tofu Scramble

With flavors like cumin, coriander, onion, pepper, and cilantro mingling together, you get a surprise in every bite of this Southwestern tofu scramble . And unlike eggs, you can prepare this low-carb breakfast ahead of time and keep it in your fridge for days.

Hard-Boiled Eggs With Avocado

Anyone on a low-carb plan who’s always on the go needs this naturally gluten-free recipe in their life! Hard-boiled eggs and diced avocado is a throw-together breakfast that will fill you up with protein and fiber, keeping you surprisingly full and satisfied until lunchtime rolls around.

Mexican Breakfast Casserole

Gluten-free, protein-rich, and under 400 calories, this Mexican breakfast casserole is the perfect slow-cooked low-carb recipe to cook up on Sunday afternoon, slice up, and enjoy all week long. I cannot reiterate how delicious and filling this recipe is — I already have requests to make it for my next big brunch.

Roasted Veggies With Easy Fried Egg

This roasted veggie and egg recipe is delicious any time of day and is a great way to make use of whatever’s leftover in your crisper.

Eating healthy isn’t the only thing to remember when trying to lose weight. You also need to know YOUR true metabolic number in order to succeed. To learn more about the benefits of Resting Metabolic Rate testing, or to schedule your test, call AMP Fitness at 216-831-3674 or by email at info@ampfitness.com.

GET RID OF YOUR POST-WORKOUT FLUSH

Mon, 17 Jan 2022 18:29:07 GMT

You know the look I’m talking about after you’re done with your workout? That sometimes splotchy, flush red hue on your face when you look in the mirror. While it is a normal reaction after you’re done getting your sweat on, I bet it’s not exactly the look you’re going for when you need to face the world outside the gym. Here’s a few quick and easy tips from make-up artist Jennifer Naideth on how to calm the redness.

Take her advise on saying adios to that red face and return to your normal complexion the next time you finish a hot and sweaty workout. It gives another meaning to a post-workout cool down.

The cold towel face mask. This one little trick has you heading for the cold tap straight from the sink. Grab a hand towel from your gym bag or use one provided by your gym. Drench it under the cold water and apply. “Hold it on your face like a face mask for a few minutes,” said Jennifer. This should start to reduce some of the red hue.
Cold shower and washcloth. Go one step farther by taking the washcloth trick into the shower — a cold shower! Not only will the cold water feel refreshing and close your pores, but it should help send the blood back, away from your face. So instead of taking your usual warm post-workout shower, cool it down, and bring the mask in with you.
Use essential oils. Jennifer’s favorite tip: apply essential oils like lavender, tangerine, peppermint, and wild citrus to your face. She never heads for the gym without these essential oils in her gym bag.
Ice your neck. If your crunched for time and can’t get in the shower, try an ice pack applied to your neck. It should start to cool the blood going to your face and reduce redness. It’s amazing how fast your face changes from cherry red to slightly flushed. If you don’t have ice, try a cold water bottle and put it onto the soft part of your neck where it meets your jaw bone (under your ear).

9 SMALL WAYS YOU CAN IMPROVE YOUR FITNESS FOR THE YEAR

Mon, 17 Jan 2022 18:23:01 GMT

BY ALLISON PATTILLO appeared on Competitor.com

Now that the “New Year, New You” buzz has quieted, it’s time to focus on realistic ways to make lasting, positive impacts to your fitness. Luckily, small changes make a big difference. And it all begins with being honest about what does and doesn’t work for your training style. But it’s also good to try new things! Choose one or two changes at a time and commit to them for at least a month to get an idea of what works for you.

Track workouts

Start by recording your workouts. Seeing your daily, weekly and monthly accomplishments in one place helps you to make sense of progress, or lack thereof, and can expose strengths and weaknesses. It may be as simple as logging miles in your daily calendar or as detailed as creating a spreadsheet to track workouts, sleep, resting heart rate, how you feel and more. The Believe Training Journal by Lauren Fleshman and Roisin McGettigan-Dumas includes plenty of space to track your sweat effort, with room to log weekly and monthly reflections and set goals.

Mix it up

When it comes to fitness, doing the same thing you’ve always done, doesn’t necessarily deliver the same results. In fact, your body is able to adapt to workouts after six to eight weeks, resulting in a training plateau. To keep your body primed, switch up your running routes, vary your pace, add speed drills, hit the track and be sure to treat recovery runs with the respect and slower pace they deserve.

Cross train

As important as it is to mix up your runs, the same applies to workouts. Yes, you love running, but have you considered how fun it would be to augment running with workouts that make you a more balanced athlete? Good options are cycling, swimming and pool running (no joint stress!), working out on an elliptical machine or an ElliptiGO, snowshoeing and Nordic skiing.

Add hills

A training staple for decades, striding it out on hills once or twice a week is an efficient way to improve strength and cardiovascular fitness. As important as they are if you are training for a hilly race, they are also key for helping you to become a more fit runner overall. Choose hill repeats (short runs of one to four minutes uphill, followed by a recovery walk/jog back down the hill), training runs on a route that includes rolling hills or even short, fast, hill sprint repeats to give your running a boost.

Stretch and roll

Stretching and mobility work is essential to staying flexible, which is the secret sauce for making runners less prone to injuries in the long term. The long-hold static stretching you used to do before workouts in high school is best done after your run or throughout the day. Although, if those stretches are still your favorite, a 2012 study review published in the Clinical Journal of Sports Medicine concluded that shorter holds (less than a minute) are fine before exercise. However, dynamic stretching—think high knees, butt kicks and high legs—gets your body warmed up before a run. Rolling is also a necessary evil. Make a post-run date with your foam roller; even five minutes of work will make a big difference. Hitting the yoga mat—for a class, not a nap—one or two times a week is another way to stay limber.

Start lifting

Improving your fitness by adding power to your stride and preventing injury can be as easy as incorporating one to two weight lifting sessions to your weekly training plan. You don’t have to become a dedicated body builder to experience the benefits. Instead focus on a couple quick sessions per week, with heavy weights and low reps to build the most transferable power, according to a 2008 study from the Journal of Applied Physiology.

Hire a coach

If your workouts have become stale, you’re training for a goal race or you aren’t seeing the improvements you think you should, it’s time to hire a coach . No, coaches aren’t just for elite athletes, they are for anyone who wants to get better in their sport—and that means you! Between apps, online coaching programs or meeting with a coach in person, you can tailor the experience to fit your budget and expectations. And if you think “coaching” means top-down mandates and yelling at you from the sidelines, think again. Coaches succeed by helping you succeed and reach your goals—which means lots of open communication, feedback and honesty. Sure, they may push you, but it’s for a reason!

Get a massage

For all you demand from your body, showing it some love is a smart idea. While a relaxing Swedish massage is nice, what you need to help with running fitness is a sports massage. It may not be relaxing, or even enjoyable, but think of it as preventative medicine for your body. “The net physiological effect of routine sports massage is an increase of function and performance, more consistently and on a higher level,” says Shawn Hadley, a cyclist, surfer, skier, hiker and soft tissue rehabilitation specialist based in Aspen, Colo. A skilled masseuse will use elements of active release therapy, stretching and deep tissue massage to identify tight areas and help correct misalignments. (Editor’s tip: wear clothes, ideally exercise clothes, for your appointment.)

Schedule workouts

Consistency is essential when you are striving for improvements in fitness. But when life gets in the way, exercise is often one of the first things to go. Instead of simply squeezing in workouts when you can, add them to your daily calendar, and treat them as a “can’t miss” appointment.

10 BENEFITS OF WORKING OUT BESIDES LOSING WEIGHT

Mon, 17 Jan 2022 17:39:30 GMT

BY LINDSAY KUNKEL Courtesy of Fit Mix Mom

Take a guess at the number one reason people work out. To lose weight, of course. We all know that. Unfortunately, we also know that the majority don’t keep it up and don’t reach their goals. They start out strong at the beginning of a new year with big resolutions but fizzle out from boredom, loss of motivation, overtraining, and lack of results. (Sound familiar?)

The truth is, those who keep up a regular fitness routine in the long run are motivated by things other than weight loss—and they’re overall healthier as a result. Losing weight is just a side effect, really. It’s time to STOP exercising because you HAVE to just to lose weight. It’s time to broaden your view and focus on how it makes you feel and the positive effect it has on all aspects of life—not just your waist line.

Here are 10 solid science-backed benefits of exercise (that aren’t weight loss):

Relieves Stress

You can’t avoid stress. The only way to improve it is to manage it . And there’s nothing like a good sweat session to release frustration, anger and tension! Bonus: It helps prevent stress eating, too. Besides that awesome one-healthy-habit-tends-to-lead-to-more effect, a recent study shows that high-intensity workouts affect hunger hormones and lead to decreased food cravings.

Improved Sleep

It is well documented that regular moderate exercise helps you sleep better. It helps regulate daily/nightly rhythms and reduces stress, leading to improvement in both sleep time and quality. In fact, it is a great natural remedy for insomnia. The National Sleep Foundation reports that those who get the recommended 150 minutes of moderate exercise per week experience 65 percent better sleep quality. And check out what awesome things happen when you’re getting better sleep! Note: Consistent long-term sleep improvement is realized when you stick to an exercise routine for at least 16 weeks. So get on it and stick to it!

Energy Gains

It seems counterintuitive—you’re so tired already, how are you going to muster up the energy for a workout? But in reality, a brisk sweat session can actually be invigorating. A blast of feel-good endorphins will do wonders for your energy level and overall mood. Exercise is even an effective therapy for chronic fatigue syndrome. It’s simple—your body was meant to move. Give it what it craves!

Brain Power

Fact: Exercise boosts both short- and long-term cognitive function. The CARDIA study found that higher fitness levels are associated with better executive function, verbal memory, thinking skills, and psychomotor speed. Even one 20-minute burst before an exam can improve scores. This could be because it causes positive changes in the brain that help attention span, focus, and memory. A 2012 study found that the exam performance boost best occurs with a regular routine plus a pre-test workout session.

Improved Memory

Those brain benefits extend into late life as well. Exercise is fast becoming an effective therapy for dementia and Alzheimer’s as research has found that it slows the decline in cognitive function. Older adults who follow a regular exercise program demonstrate better thinking skills. Focusing on strength training in particular can improve memory and stave off symptoms of Alzheimer’s Disease.

Boosts Immunity

Getting adequate exercise reduces your chances of developing many illnesses and diseases, from heart disease to diabetes to osteoporosis and many others. It’s even an important therapy for boosting immune function in cancer patients. But did you know that a regular fitness routine also helps defend against infections like the common cold and flu? The fitter you are, the less likely you are to suffer seasonal sickness—up to 43 percent less likely, according to one study. And if you do get sick, it’ll be less severe.

Endorphins

The stress relief + endorphin release from exercise can help fight depression and anxiety. Long-term exercise has been proven comparable to psychotherapy and drug therapy. Not only can it help improve a bad case of blues, but a continued routine can prevent further episodes. It may seem like the last thing you want to do if you’re feeling down and out, but once you get in the habit, you wouldn’t imagine life without it!

Boosts Confidence

It’s no wonder this would happen. With a better mood, more energy and reduced stress along with increased strength, speed and likely fat loss, you’re sure to have a greater sense of self-esteem. You’ll feel good about your body, your outlook, your future, your goals, etc. The positive effects tend to bleed into all areas of your life!

Fights Addiction

If you’ve been turning to unhealthy habits (like alcohol, smoking, drugs or binge eating ), a fitness habit could be just the thing to help you. The stress release, confidence boost, and natural high you get from a workout strengthen addiction treatment. All those positive changes in the brain lessen your cravings for harmful substances. Why not replace a bad habit with a healthy one? After all, “runner’s high” is a real (and beautiful) thing. Go chase that!

Improves Work Performance

By now it’s obvious—exercising makes you a better everything, including a better employee . Obesity is associated with poorer work performance and more missed days, while maintaining a fitness routine builds determination and strength, thus improving your ability to meet and exceed work demands. You’re going to be more focused and productive, plus you’ll likely have less sick days—a major bonus for any boss.

It’s clear to see there’s more than one reason to get your workouts in. Take note, though—moderation is still important. You aren’t going to get the many benefits of exercise if you overdo it. Overtraining can have the opposite effect, leaving you tired, moody, and depressed. It should be something you enjoy, not dread.

5 BENEFITS OF A SLED WORKOUT

Mon, 17 Jan 2022 17:09:12 GMT

The use of weighted sleds as part of a workout has increased in popularity as they are one of the most effective ways to add another dimension to your resistance training.

Since sled training — whether you are pulling or pushing — only has concentric movements, you can give your muscles a great workout without overtaxing them too much.

According to Box Life magazine , here are five benefits to working with a sled:

Improves acceleration

When the body routinely has to work against resistance, it has to fire harder with each repetition: in this case, with each step as you push or pull the sled. With repeated use of the sled, your nervous system (which controls muscle function) may learn to fire harder all the time.

Develops functional strength

Sled work involves numerous muscles and joints performing functional movements. The arms and legs work together to coordinate movement, and keeping a strong core is crucial to keeping the body stable as the limbs exert force on the sled and training surface.

Variety

If you want to stay engaged in your workouts, you need to change things up. What could be a better way to mix up your workout and have a little fun than pulling and pushing a sled around?

Active recovery and injury prevention

When you lower yourself during a squat, you’re performing an eccentric action. The concentric portion occurs when you drive upward with the weight. You can lower far more weight than you can lift, so this is where most of the muscle damage occurs, which is how muscles become stronger. However, if you want to train frequently or speed up recovery, it isn’t ideal. Since sled training only has a concentric movement, it’s a great way to work your muscles without beating them up too much.

Great for conditioning

The practice of pulling and pushing something for time, distance or reps is as true to the core principles of fitness as it gets. If the sled is light, you can try and sprint as hard as you can and it will burn. If it’s heavy, there’s no question that your muscular endurance is going to go through the roof after a few sessions of pushing the sled 50 yards.

Sleds offer the opportunity to perform just about any exercise, from chest presses and rows, to wood chops, bear crawls and lunges, while providing a full-body workout. So next time you are in the gym, why not give one a try?

(Photo courtesy of muscleandfitness.com)

6 FOODS THAT MAKE UP A HEART-HEALTHY DIET

Mon, 17 Jan 2022 17:08:25 GMT

BY ASHLEY LAURETTA appeared on womensrunning.competitor.com

Heart disease is a leading cause of death among women and being aware of that is an important step toward taking charge of your health. This is because most cardiovascular disease can be prevented with healthier lifestyle choices.

Besides working out, what can you do? Eating a heart-healthy diet is another step. According to Robert A. Vogel, MD, advising cardiologist to the Pritikin Intensive Cardiac Rehab program, this includes an eating plan focused on fiber-rich, unrefined carbohydrates like fruits, vegetables, beans and whole grains.

Dr. Vogel shared some examples of foods that have great benefits for maintaining heart health.

Dark Leafy Greens

“Using dark leafy greens—like baby kale—is similar to cooking with fresh spinach,” he explains. “It adds fiber, iron, vitamins, calcium and antioxidants to any meal, all while tasting fabulous, filling you up and helping to keep you full.” When using these greens in salads, it is important to remember to stick to low-calorie dressings, and Dr. Vogel reminds us that high-calorie toppings like cheese and bacon should be avoided.

Fresh Fruit Or Unsweetened Frozen Fruit

“Fruits, from berries to melons to mangoes to bananas, are nutritional powerhouses,” he shares. “They are full of fiber, vitamins, minerals, antioxidants and phytochemicals.”

Hot Oatmeal Cereal

“Whole grains like oatmeal are a great source of fiber, which can help reduce LDL (bad) cholesterol,” notes Dr. Vogel. Even better, plain oatmeal can be topped with fruits, soy milk and more, making it feel like a different meal every time you eat it!

Baked Potatoes

This starchy vegetables is one of the most filling foods we can eat. “For added flavor, be sure to avoid artery-busters like sour cream and butter,” urges Dr. Vogel. “Instead choose healthy, delicious, calorie-light toppings like fresh salsa or fat free yogurt.”

Wild-Caught Salmon

“Modest amounts of omega-3-rich fish like salmon—just two to three 4 ounce servings a week—deliver loads of health benefits, especially for your heart,” shares Dr. Vogel. “Research points to reductions in risk of coronary- and stroke-related deaths, lowering the risk of Alzheimer’s disease, and even helping prevent macular degeneration, the leading cause of blindness in people older than 49.”

Beans

Dr. Vogel shares that beans are the perfect food. “They are an excellent source of protein, vitamins, minerals and complex carbohydrates, they’re very low in fat and virtually sodium-free,” he notes. “A cup of high-fiber beans, like pinto or black beans, tallies up 16 grams of fiber.” Dr. Vogel notes that you would have to eat to eat about eight slices of whole-wheat bread to get the same amount of fiber. “And, its primarily cholesterol-reducing soluble fiber, which makes beans an excellent heart-healthy alternative to meat.”

SPINACH, GREEN ONION, AND SMOKED GOUDA QUICHE

Mon, 17 Jan 2022 17:01:01 GMT

Recipe from Cooking Light

Who doesn’t love a good quiche? Try this healthy recipe the next time you are hosting a brunch or just because. Enjoy!

Yield:

10 servings (serving size: 1 wedge)

Total time: 2 Hours, 36 Minutes

Ingredients

CRUST:

6 tablespoons butter, softened

2 tablespoons 1% low-fat milk

1/4 teaspoon salt

1 large egg yolk

5.6 ounces all-purpose flour (about 1 1/4 cups)

FILLING:

1 tablespoon extra-virgin olive oil

1/2 cup thinly sliced green onions

3 cups fresh baby spinach

1 cup 1% low-fat milk

3/4 cup (3 ounces) grated smoked Gouda cheese

3/4 teaspoon salt

Dash of grated nutmeg

3 large eggs

Preparation

1. To prepare crust, place butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Combine milk, salt, and egg yolk in a small bowl; stir well with a whisk. Add milk mixture to butter, 1 tablespoon at a time, beating well after each addition. Add flour; beat just until combined. Press mixture into a 4-inch circle on plastic wrap; cover. Chill for 1 hour.

2. Preheat oven to 350°.

3. Unwrap and place chilled dough on a lightly floured surface. Roll dough into a 10-inch circle. Fit dough into a 9-inch pie plate. Freeze 15 minutes. Bake at 350° for 25 minutes or until lightly browned. Cool.

4. To prepare filling, heat oil in a large skillet over medium-high heat. Add onions; sauté 5 minutes or until tender. Add spinach; sauté 2 minutes.

5. Combine 1 cup milk and remaining ingredients in a bowl; stir well with a whisk. Stir in spinach mixture. Pour filling into crust. Bake at 350° for 35 minutes. If you prefer it to be firmer then bake an additional 5 minutes. Cut into 10 wedges.

Nutritional Information

Calories 205

Fat 12.9 g

Satfat 6.8 g

Monofat 4.3 g

Polyfat 0.8 g

Protein 7.3 g

Carbohydrate 15.4 g

Fiber 1.1 g

Cholesterol 113 mg

Iron 1.5 mg

Sodium 405 mg

Calcium 120 mg

7 CLEVER TRICKS FOR WHEN YOU WANT TO GIVE UP ON YOUR RESOLUTION

Mon, 17 Jan 2022 16:54:58 GMT

Written by Lindsay Holmes- Deputy Healthy Living Editor, The Huffington Post

New year, same old you?

We’re halfway through the first month of 2017, which means there’s a chance those New Year’s vows are starting to feel more like a drag than a life-changing commitment. If so, you’re not alone: January 17 has been dubbed “Ditch Your Resolutions Day,” because it’s been suggested it’s the day people most commonly forgo their new promises to themselves.

But you don’t have to be a quitter. There are ways to power through that dip in motivation and stick to your goals. Below are just a few hacks to help you sharpen your willpower, stay productive and keep you on the right track.

1. Believe that your willpower is limitless.

It sounds New Age-y, but hear us out. Previous studies suggested that willpower was a finite resource through a process known in psychology as “ego depletion.” If you use supreme willpower to avoid the office bagels, the theory goes, you’ll have less willpower in your supply later on, which might make desert a harder thing to resist.

However, emerging research suggests that ego depletion may not be so concrete, which means it’s possible there’s an endless supply of self-will. And believing you have unlimited willpower may make you more likely to achieve personal goals, Science of Us reports.

2. Put money on your resolution.

The stakes are higher when there’s cash involved. If your vow for 2017 is to hit the gym more often, try using an philanthropic incentives app that donates to cause whenever you work out ― or don’t work out, for that matter. (One app developed in 2016 even donated to Donald Trump’s campaign if you weren’t following through on your health goals. Yikes.)

3. Think of your future self.

Science suggests that empathy for your future self could play a key role in how you live in the present moment. If you think of how you’ll feel in the future or how your world will be affected, you’re more likely to practice self-control now. In other words, write in a journal, work out, ditch that donut or do whatever it is for your future self. He or she will thank you.

4. Recruit a buddy.

Accountability is real. Research shows working out with friends and making it a competition can help you exercise more. If your resolution isn’t fitness-related, try texting a friend about your progress or writing it down every day in a journal.

5. Break your resolution down into a smaller one.

Success lies in small, attainable goals, according to behavior experts. Instead of something vague like “I’m going to lose weight and eat healthier,” try committing to a concrete goal like “I’m going to cook three healthy meals this week.”

6. Find ways to reward yourself right now.

Human beings love instant gratification, and completing a goal often seems so distant. Instead, indulge in a resolution-affirming activity that can make you feel good in the short term. It may be taking a fitness class you’ve always wanted to try (hello, aerial yoga!) or registering for a cooking class (so long, takeout). You’ll be making a small step toward your bigger commitment and reaping the benefits. Research shows that immediate rewards can help you stick to your long-term goals.

7. Know that it’s never too late to make a change.

January isn’t the be-all, end-all. If you fail, take a break, or want to switch up your goals, you don’t have to wait until next year to commit to something again. In fact, research suggests some people persist more after a failure when they feel that they have control over the situation.

So, keep trying. And then you can finally say 2017 is the year you completed your resolutions for good.

AMP FITNESS TESTIMONIAL – ANN V.

Mon, 17 Jan 2022 16:47:27 GMT

I had been a member of a local gym for the past few years, working out three to four times a week with a goal of being healthier and becoming more toned.

Although I put many hours a week into my exercise routines, I still did not see the results I was hoping for. At 57 years old, I did not think that hiring a personal trainer was for me. Even though I had seen the positive effects my two daughters had while working with Larry as a trainer, I believed it would be very difficult to achieve my goals, even with a trainer, because of my age.

When I brought my concerns to Larry, he assured me that by working with him as a trainer, while also keeping a detailed log of my food intake, it would be very possible for me to accomplish the results I was hoping for.

The first few training sessions with Larry were difficult and challenging. While Larry modified the workouts to where I felt comfortable and capable, he continued to push me to my potential. Larry’s sincere interest in my workout goals are evident as he tailors the workout routines to the areas of my body that I would like to change, while continuing to keep my interest with a variety of exercises.

After just eight months with Larry as my trainer, I saw results that I would never have achieved if I was working out on my own. His dedication to me as a client has made me even more aware of the importance of nutrition and the value of a challenging exercise routine.

INCORPORATE A STABILITY BALL FOR A GREAT CORE WORKOUT

Mon, 17 Jan 2022 16:43:58 GMT

Stability balls are a great tool to improve your core stability, muscular strength and endurance, balance, flexibility and functional fitness.

Developed in Italy in the 1960s and first used in rehabilitative therapy in Switzerland, stability balls can help anyone improve their fitness level; allow for a variety of exercises, both with and without external resistance; and can be used to overload your muscles.

And because the ball is unstable, the user has to actively engage the core muscles — abdominals, back muscles, hip flexors and extensors — giving those muscle groups a great bang for the time put in.

Safely using a stability ball

To increase your safety while using a stability ball, the American College of Sports Medicine recommends that you:

Maintain the natural curves in your back while exercising.
Increase your stability (as needed) by placing your feet on the floor should-width apart (or wider for better balance). Put a mat in front of the ball to act as a cushion in case you fall.
Use a wall behind the ball to keep the ball from rolling out from underneath you, and to prevent you from falling directly onto the floor should the ball slip forward.
Place chairs on either side of the to provide stability (if needed) while exercising in a seated position.
Always use good movement technique and control.
Remember to breathe throughout each exercise.
Avoid bouncing or fast movements of your joints while on the ball as they reduce your control of the movement and increase your risk of muscle strain and joint sprain.

It is also important to listen to your trainer so you can follow a proper exercise progression to reduce your risk of injury and gain optimal training benefits. Once you are comfortable performing the exercises you can add movement of limbs or trunk, as well as external resistance with free weights, resistance bands or a medicine ball.

Keep progressing

As your core stability, balance and strength improve, you can achieve a progressive overload by challenging yourself in a number of ways, including:

Practice transitions from one position to another.
Make your base of support less stable by moving your feet or hands closer and farther away from the ball.
Vary your position on the ball so it supports less of your body weight and you are lifting more weight against gravity.
Add a dynamic balance challenge by adding movement on, over or around the ball with one or both limbs; increasing your volume of training; or using a larger stability ball.

A variety of benefits

Stability balls can be used in a variety of ways to help you achieve different aspects of fitness.

Increase flexibility: Lie over the ball on your back to stretch your abdominal muscles, on your stomach to stretch back muscles or on your side to stretch abdominal oblique muscles.
Increase muscle strength and endurance without external weight: Lie on your back on the ball and perform crunches. Perform push-ups with your knees, shins or feet on the ball.
Increase muscular strength and endurance by using dumbbells or other external resistance: Perform chest presses, triceps extensions, flies or other exercises while sitting or lying on your back on the ball.

Stability balls have multiple benefits, including increasing core stability, static and dynamic balance, strength, flexibility and functional performance. You can perform an entire workout with a stability ball, or incorporate one as part of a well-rounded exercise program to effectively develop your core stability.

BE SMART WHEN SETTING EXERCISE GOALS

Mon, 17 Jan 2022 16:11:42 GMT

If you’re trying to lose weight, get healthy, build muscle or excel at a sport, you’ll need what are referred to as SMART goals, which are ones that are specific, measurable, attainable, realistic and timely.

If you don’t have a specific goal in mind when you start any activity — weight loss, a home improvement project, or learning a new skill — it can difficult to keep going and to track your progress to see how far you’ve come, according to sportsmedicine.com.

When you are beginning an exercise program, keep in mind that you can have a corresponding variety of goals — losing weight, getting in a certain number of workouts, improving your health or even just making better choices every day.

Before you start working out, take a moment and ask yourself the following questions:

What do I want to accomplish with this exercise program?

Is my goal realistic and attainable?

Do I know how to reach my goal?

Do I have a timeline for reaching my goal?

How will I reward myself when I get there?

For example, is it reasonable to want to lose 50 pounds in six months? It’s possible, but may not be reasonable unless you eat well and exercise every single day for the entire six months. Weight loss is often harder than people realize, and it is usually slower as well.

Experts recommend that you lose no more than one to two pounds per week, but it isn’t likely that you’ll lose two pounds every single week and many people find they actually lose about a half to one pound on a good week.

Remember that:

The more weight you lose, the harder it will be to lose weight. The less weight your body has to move around, the fewer calories it will burn doing so.

The closer you get to your goal, the harder it is to reach it. There may be several reasons why you’re not losing weight and being aware of those pitfalls can help you avoid them, or manage them when they happen.

The weight you can maintain may not be the weight you want to be. We all have a threshold of how much exercise we can comfortably fit into our lives. We can often stretch that threshold, but it’s important to know exactly where it is so you can decide if that’s realistic for you.

The scale isn’t always the best way to track progress. Be sure to use other tools to track your progress.

Weight loss isn’t the only goal you can have and may not even be the most motivating. Giving up the obsession over losing weight may be your first step to success.

After you set your goal, your next step is to find out how to reach it. If you want to lose weight or become better at a sport, you need to do some research to figure out where to start.

It’s helpful to know what you have to do before you get started. You may be surprised at the daily effort it takes to reach your goals and you may not realize that your body isn’t ready for the amount of exercise you need to reach your goals. It takes time to build strength, endurance, coordination and it also takes time to get used to making exercise a part of your life.

Once you know what you’re doing and how you’re doing it, you’ll need some strategies for sticking with it:

Schedule your workouts

Set weekly goals and reward yourself each time you succeed

Work out with friends or family for added motivation

Recommit to your goals every day

Be prepared by always having your workout bag with you, bringing your lunch to work, etc.

Be prepared for those times when you feel like skipping your workout

Keep a food and workout journal to stay on track and measure your progress

Take your measurements regularly

Now that you’ve set your goals and are ready to start your transformation, give us a call at 216-831-3674 or email us at info@ampfitness.com and we’ll help you take the next step on your journey.

4 ONE-AND-DONE FINISHERS TO BUILD YOUR OVERALL CONDITIONING

Mon, 17 Jan 2022 15:33:06 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.

Why not try a finisher?

Today we’ll look at four “one-and-done” finishers that will allow you to focus on specific energy pathways (anaerobic or aerobic) and overall conditioning.

Bear crawl for 8 minutes: This is one of the most challenging ones out there. You probably won’t start to feel it until the halfway point; then you’ll REALLY feel it! Go as far as you can in one direction before turning around and heading back.
10 kettlebell swings on the minute for 6–12 minutes: Start the timer and complete 10 kettlebell swings. Rest until 1 minute total is up. Finish your next set of 10 swings, and rest until 2 minutes have passed. Repeat for 6–12 minutes, depending on how you feel.
12 burpees on the minute for 8 minutes: Similar to the kettlebell swings, start your timer and complete 12 burpees. You have until 1 minute has passed to rest, at which point you start your second set of 12 burpees. Repeat for 8 minutes.
100 meter sprint on the minute for 8 minutes: This will be a challenge for even the fittest athlete, if the sprints are run fast enough. If you are just beginning, start with 50 meter runs at 80 percent of your top speed. Gradually build up with each successive workout, and in no time, you will be faster—and more in shape—than you have been in a long time!

Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.

DOWN-AND-BACK FINISHERS PROVIDE A GREAT CHANGE OF PACE

Mon, 17 Jan 2022 15:31:28 GMT

You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.

Why not try a finisher?

Related: Four 1-and-done finishers to build your conditioning

Today we’ll look at several “down and back” distance-based finishers that provide a nice change-of-pace from performing finishers that are time-based.

5 Rounds of:

Broad Jump 10 yards

Bear Crawl 10 yards

Sprint 20 yards

Rest 60 seconds, or until you have just caught your breath

This complex is best done outside, where you have plenty of space. A track is ideal, but a park or field works great. Take 10 long strides to measure out 10 yards.

3 Rounds of:

Side Shuffle, with a resistance band around your knees, for 20 yards in each direction

Kettlebell Swings x 20

Rest until heart rate recovers below 120 (or until you catch your breath)

This complex mixes resistance band training with kettlebell training to build your hip mobility and hip strength, which are two very important areas for injury prevention.

3 Rounds of:

Reverse Lunge to Single Arm Press x 5 each side

Crab Walk for 20yards

You do not need too much space for this complex, and it can be done indoors. Use a weight that is challenging for the single arm press in the first exercise.

6 Rounds of:

Backward Bear Crawl for 10 yards

Walking Single Leg Romanian Dead Lift (add weight as necessary) for 10 yards

This is a versatile complex that can be done entirely with your bodyweight. However, adding weight to the walking single leg Romanian Dead Lift can increase the challenge and increase the muscle-building effects of this finisher.

3-minute density set of:

Bear Crawl for 20 yards

Walking Lunges for 20 yards

Another bodyweight complex that is both simple and challenging! One of the most effective full-body routines available.

5 Rounds of:

Kettlebell Swings x 10

Sprint for 20 yards

Rest for 60 seconds

Any complex that includes sprinting will work your body in huge, beneficial ways. You’ll be amazed at how efficient this routine builds you up—and how sore you can get from very basic, fundamental movements!

Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.

(Photo courtesy of bodybuilding.com)

5 WAYS TO STAY MOTIVATED TO EXERCISE

Mon, 08 Jun 2015 15:50:49 GMT

Starting an exercise routine can be very rewarding as exercise brings a sense of accomplishment while providing many health benefits.

Finding the motivation to keep exercising, however, can be challenging as past experiences, competing priorities and unrealistic expectations can get in the way of leading an active lifestyle.

The following tips, courtesy of the American College of Sports Medicine, can help you find the motivation to keep going once you start a new exercise routine.

Know the benefits

Most results of exercise are not instantaneous, so set realistic expectations. It can take several weeks before seeing improvements in strength, endurance and weight loss. Don’t use the scale as your only measure of progress and remember that healthy weight loss should not exceed two pounds per week. Embrace the idea that exercise is about more than losing weight and changing your physique.

Exercise can help you in many ways more than what is seen from the outside. Exercise can help improve physical function, mental health and can help reduce chronic disease risk for conditions like cardiovascular disease and cancer. Widen your perception to all the health benefits of physical activity.

Immediate results from exercise include a positive mental outlook. Even short bouts of activity can reduce stress and improve your mood through the release of endorphins in the brain. Compare how you feel mentally before and after physical activity. When you connect exercise with these positive feelings, you start to realize a more immediate benefit. In addition, long term physical activity can cut your risk of dementia and Alzheimer’s disease.

Regular exercise improves the quality of sleep. People who exercise harder report better sleep compared to those that are sedentary or less active.

Evaluate your priorities

Is your health one of your top priorities? If not, this could keep you from starting and sticking with exercise. Until you place a high value on health and the many benefits of a physically active lifestyle, your efforts will probably fall short. People make time for things that are important to them. Be honest. Where do health and a physically active lifestyle fit into your value system?

If exercise feels like one more thing on the to-do list, it is time to reframe your thinking. By thinking of exercise as a “get to do” instead of a “have to do” the inner voice is messaging a positive experience. If you find yourself saying, “I have to exercise” and it seems like drudgery imagine if you start telling yourself, “I get to exercise.” The inner voice is powerful. What is yours saying?

Plan ahead by marking your workout time on your calendar. Find some time at lunch

or plan to get up 30 minutes earlier a few days a week. Treat exercise like any other appointment. Rate the importance of last minute schedule changes. If you wouldn’t miss work or break plans with a friend then you shouldn’t change your plans to work out.

Embrace your successes

Have you tried exercise in the past but fell short by not meeting your goals? While we tend to focus on failures, think about what went well and your successes. If your goal was to exercise five days a week and you consistently made it three days, identify what went right to make that happen. It is also important to spend some time deciding if past exercise goals were too ambitious. You may need to scale back expectations to meet other demands in your life.

People keep exercising because they have found something they enjoy about it. Maybe it’s the sense of achievement or the camaraderie. Are you looking forward to your next workout or do you dread it? Or maybe it’s the comfort in knowing that you took time to invest in yourself. Finding the joy in physical activity instead of viewing it as one more thing on the to-do list will keep you motivated.

Track your progress and get connected

Setting goals can help you focus and set a clear direction for what you intend to accomplish. Be specific about your exercise plan when you are writing down your goals. “Getting in shape” is vague compared to “I will walk Monday, Wednesday and Friday for

45 minutes before dinner.” This lays out an intentional plan for what the exercise is, when it will take place and for how long. Those that write down goals and record their exercise do better with longterm behavior change.

Use a fitness app or some other tracking device. There are many available that can track your workouts and link you to like-minded people. Getting socially connected and tracking your progress can keep you going, especially if you appreciate healthy competition. Not into apps? Step counters and journals can also be powerful motivators. Check your progress throughout the day and if you fall short of your goal, then work in extra steps to get there.

Recruit an exercise buddy or two. Companionship makes exercise fun and creates accountability. Incorporating the social aspects of exercise can keep you engaged. Letting a friend down may be harder than letting yourself down. Group training sessions or walking the neighborhood can be great times to reconnect with friends and to become fit at the same time.

Find opportunities to be active

If your schedule doesn’t allow for a full workout, figure out ways that you can get shorter bursts of activity in. Even short bouts of activity carry many benefits.

Avoid long periods of sitting by standing up and moving throughout the day. Standing can boost metabolism, increase circulation and improve lipids. Standing for five minutes of every hour is related to healthier cells. For example, movement sends more oxygen to the muscles and brain which can improve productivity. Try talking on the phone, folding laundry or doing computer work standing up.

Variety is key to keep exercise fun and engaging. Try a new group exercise class, or round up some friends for a few sessions with a personal trainer. With so many exercise options, there is some form of activity for everyone. An open mind and sense of adventure can keep you motivated and looking forward to your next workout!

Now that you know how to stay motivated, give us a call today at 216-831-3674 to start your transformation.

DO YOUR HOMEWORK BEFORE HIRING A PERSONAL TRAINER

Mon, 18 May 2015 16:30:33 GMT

The title “personal trainer” does not guarantee that a person is qualified. Currently, there is no national standard or minimum requirement for personal trainers. Working with an under-qualified trainer could jeopardize your safety.

At AMP Fitness our trainers have all earned certification through the National Personal Training Institute. While at most gyms and fitness centers you can ask a question and receive a different answer from each trainer, our answers are consistently based on anatomy and science. We use this knowledge to create the most effective programs that are tailored specifically to meet your body type and how your body works.

It is important to have the knowledge of what to look for when seeking a personal trainer that is educated, qualified and a right fit for you!

The following guidelines, courtesy of the American College of Sports Medicine, can help you find the right trainer for your fitness goals.

Locating a Personal Trainer

Begin by asking friends and co-workers about personal trainers they might be using. Consult ACSM or another credentialing organization to ask about the appropriate qualifications for personal trainers.

Certification and Education

While there is currently no minimum requirement for someone to be able to call themselves a personal trainer, here are some questions to consider when looking for a trainer:

Does the personal trainer have training and a certification by a nationally recognized organization?

What continuing education is required to maintain the certification?

Is the trainer certified in first aid and CPR?

Does the trainer have liability insurance?

All certifications should be obtained from a nationally recognized organization and based on job-related performance criteria, which has been validated by scientific research in the field. Many certifying organizations do not comply with industry standards, so it is important to ask about the trainer’s educational background and professional certifications. Check to make sure the certification is from a credible and reputable organization.

Finding a Personal Trainer

Knowing a trainer’s background is just part of the equation as you have to be comfortable working with someone each week. Here are some additional questions to consider:

Would you prefer a male or female trainer?
Do you like the trainer’s personality? Will he or she be a good fit for your personality and your fitness goals?
Is the trainer friendly and open to answering questions?
Does the trainer communicate well and explain exercises in a way that is easy to understand?
Will the trainer motivate you to exercise and make you want to continue your program?
Is the trainer sensitive to your needs?
Are you comfortable with the trainer?

Experience and References

How long has he or she been a personal trainer?
What types of clients does he or she regularly work with?
The trainer should have more education and experience than just having been a weightlifter, a body-builder or active in fitness.

Safety and Pre-Activity Screening

The trainer should be able to provide information regarding potential risks associated with exercise. The trainer should be able to respond to any reasonable and foreseeable emergency situation that threatens the safety of a client.

In addition:

The trainer should ask specific questions, before the exercise program begins, about medical conditions, medications currently being taken, previous injuries and surgery as it relates to exercise, and aches and pains.
Every client should be screened before training to assess whether he or she has medical conditions or risk factors that should be addressed by a physician.
Every client should be offered a pre-activity screening and fitness evaluation that is appropriate for the activity he or she will perform.
The trainer should instruct you concerning the equipment use, safety aspects of the exercise, and physiological changes that are expected.
The trainer should assist you in developing realistic goals for the exercise program.
The trainer should provide fitness assessment related to the specific exercise program to be performed.
Periodic assessment should be done to determine your progress with the program.

Scheduling, Cancellation Policies & Business Practices

Ask the trainer to provide you with a written copy of all policies on contracts, billing, scheduling and cancellations. Make sure the trainer has a good reputation, proper education and certification(s) and is well-respected by other trainers and clients. The trainer should conform to all relevant laws, regulations and published standards, including but not limited to federal laws, local laws and regulations.

AMP Fitness is based on the importance of customer needs. As a result, our clients receive the best personalized programs and achieve great results. AMP Fitness cares about the changes you are trying to make, and we are here to help you every step of the way.

To learn more about how AMP Fitness can help you transform your life, call us today at 216-831-3674.