AMP Personal Fitness
Apr 28, 23:00
FRIDAY AFTERNOON WORKOUT Warm-up for 5-10 minutes Complete 3 Rounds for time 30 sec Speed Skaters 15 Frog Jumps 30 sec High Knees 15 Plank Jacks 30 Grapevines (both directions) 15 Sumo Burpees 30 sec Skaters 15 Reverse Lunge to Knee Raise 1-1 Cool Down Full Body Stretch!
Apr 27, 23:00
THURSDAY TIPS! Try adding an apple to your morning snack time to help with digestion and appetite control later in the day!
Apr 26, 19:30
WEDNESDAY RECIPES! Asian Cucumber Salad (servings 6-8) Ingredients: • 4 cups of very thinly sliced seedless cucumbers (i used mini cucumbers) • ¼ cup of finely sliced red onion • ¼ cup of fined diced red pepper • ¼ cup of rice wine vinegar • 1 teaspoon of honey • 1 teaspoon of sesame seeds • ½ teaspoon toasted sesame oil • ¼ teaspoon of red pepper flakes • ½ teaspoon of sea salt Directions: Add VERY thinly sliced cucumber, sliced red onion, diced red pepper, and sesame seeds to a medium size bowl. Set aside. In a small bowl mix together rice wine vinegar, honey, toasted sesame oil, red pepper flakes, and sea salt. Serve immediately or cover and let sit in the refrigerator for an hour or two to let all the flavors meld. IF YOU TRY THIS PLEASE SHARE A PICTURE OF YOUR RECIPE!
Apr 26, 00:11
Make the most of your workout with post workout nutrition! (What to Eat After a Workout) makes all the difference in your results. Be sure to get the right information at Mel Batterman
Apr 25, 20:00
TUESDAY THOUGHTS! So what would it be? COMMENT BELOW AND LET US KNOW!
Apr 25, 03:33
Are you getting uncomfortable enough to create your results? Think about this... (Getting Uncomfortable is a Good Thing!)! Read more at Mel Batterman
Apr 24, 19:00
MONDAY CHALLENGE! Rise and Shine Breakfast Challenge! Breakfast should be about a good balance of foods and not just sugary cereals and bread. Regardless of when you eat breakfast, we challenge you to make some good balanced breakfast choices this week. Healthy balance breakfast is going to have protein, healthy fats, some veggies, and even some fruit. • It will boost your energy levels throughout the day • It will enhance your ability to concentrate, focus, and get stuff DONE! • It means you’ll be MORE likely to exercise more often • It means you’ll be less likely to drink alcohol and smoke Want a few great options to choose from for a healthy breakfast!? Your challenge this week is to kick-start your day with a healthy balanced breakfast! Are you in? Let me know in a comment below! Also, if you have any favorite healthy recipes for breakfast, please share them with us in the comment below!
Apr 22, 23:07
Are you getting the most out of your pre-workout nutrition? Get the most of our of your workouts with (What to Eat Before a Workout) that we published on Mel Batterman
Apr 21, 23:00
FRIDAY AFTERNOON FITNESS! SHARE YOUR SWEATY SELFIES OF YOU DOING THIS WORKOUT! Warm-up for 5-10 minutes 1 Mile Run Increase Reps Challenge Increase the reps by 2 each round - 5 Rounds 5 Squat Thrusters 5 Decline Push Ups 5 Burpee Tuck Jumps 5 Shoulder Push Ups 1 Mile Run Cool Down Full Body Stretch
Apr 20, 21:00
THURSDAY HEALTH AND WELLNESS TIP! Nut milk can be used for much more than smoothies and drinks. You can use it to prepare creamy vegetables, as a base for soups, and even to cook rice! Many people use almond milk and avocado to make delicious chocolate puddings. SHARE with us below some of the ways that you use your nut milk other than smoothies or drinks!
Apr 19, 20:00
WEDNESDAY RECIPE! SHARE THIS RECIPE WITH YOUR FRIENDS! Sweet Potato Chips (servings 8-10) Ingredients: • 1 1/2 pounds sweet potatoes • 1/3 cup olive oil or coconut oil • Himalayan sea salt Directions: Preheat the oven to 400 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. (I set mine to the thinnest setting.) You can use a knife to do this, but it takes much longer. Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer. Sprinkle the chips lightly with sea salt. Bake for 20-25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store. If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.
Apr 18, 22:00
TUESDAY THOUGHTS! We all know that sometimes it is difficult to get started with our workout but... When we are done we all know that we feel so different. HOW DO YOU FEEL AFTER YOUR WORKOUT? SHARE BELOW!
Apr 18, 01:42
Interested in doing an obstacle race? Here's some information on how to get started. Want more information about Tough Mudder specifically be sure to reach out to coach Mel - Tough Mudder Ambassador. Do you believe in yourself? We do! Let us help you get started. Check out our newest article (Outdoor Workouts to Be Ready For Your 1st Obstacle Race) that we published on Mel Batterman
Apr 17, 19:00
MONDAY CHALLENGE Swap Your Milk Challenge! Today, you can find many alternatives for animal milk, yogurt, and other dairy products in the supermarkets. The number of people drinking and using them is rising. Cow's milk can cause inflammation and digestive problems for some people. In all honesty, 75% of the world’s population is genetically unable to digest cow's milk! The reason is the protein molecules are so large. Think about it... A calf is born weighing around 60-70 pounds. We are born weighing 6-7 pounds. The molecules are quite different. So we encourage you to give some of these other options a try! Of course even with alternatives we recommend non-gmo and organic. Even better would be to make your own as many store bought products have fillers and chemicals to preserve them. Alternatives are: 1. Almond milk - light and tasty; it also contains a lot of vitamins such as E and B, magnesium, calcium, iron, even healthy fats! (Below is a great Almond Milk Recipe. Ultimately you can do the same for the Cashew as well) 2. Coconut milk - thick with subtle coconut flavor and high in healthy saturated fats. 3. Cashew milk - has the least nutty flavor of all nut milks and it is also a great source of healthy fats, copper, magnesium, phosphorus, iron, and zinc. 4. Hemp milk - made from hemp seeds and has watery texture. It is high in omega-3 fatty acids, which is important for heart health. 5. Rice milk - low in fat, neutral, easy to digest. Since people have different tastes, we recommend you experiment with a couple of different options to see what you like the best! Just make sure whichever option you choose is not loaded with sugar or other strange ingredients. Remember- the fewer the ingredients the better! Are you up for the milk swap challenge this week? Which milk are you going to try this week!? Let us know in a comment below and SHARE with your Friends! . But first let me ask you a few facts if you currently buy almond milk? Did you know…there are harmful ingredients such as synthetic vitamin A Palmitate, D2, E- (Tocopherol Acetate) and Calcium Carbonate (chalk)…yes the same chalk used on chalkboards?
Apr 14, 23:00
FRIDAY AFTERNOON FITNESS! Warm-up for 5-10 minutes Ladder 10-1 T-Push Ups Reverse Lunge Reverse Flys Squat Jumps Sit-Ups Cool Down - Full Body Stretch
Apr 13, 23:12
ATTENTION LADIES! All of you who have birthed children or had some other thing come up as you age this one is for you! Do You Pee When Working Out? If so you will want to read (How to Stop Peeing When You Work Out). Check it out on Mel Batterman
Apr 13, 20:00
THURSDAY HEALTH AND WELLNESS TIPS! Since our challenge was to get more vitamin D this week- here’s a really helpful tip. If you decide to supplement with vitamin D-3, consider also taking vitamin K. This helps with absorption and the two should go hand in hand. The good news is that many manufactures sell the combo in one supplement.
Apr 12, 18:00
WEDNESDAY RECIPE! Oatmeal Blueberry Yogurt Pancakes Ingredients: • 1/2 cup rolled oats • 1/2 teaspoon baking powder • 1 container (5.3 oz) blueberry or vanilla bean yogurt • 1/2 medium ripe banana • 1 egg • 1/2 teaspoon vanilla • 1/3 cup fresh or frozen blueberries, plus more for serving Directions: Place all ingredients except fresh blueberries into a blender; blend until smooth. You may need to add a teaspoon or two of almond milk if batter is way too thick. Set batter aside to thicken up for a few minutes. If batter is too thin, add a tablespoon or two more of oats and blend again. Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add a few blueberries on top. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 4 pancakes.
Apr 12, 17:33
Exercise Move of the Day! Burpees! #TMAmbassador #EscapetheOrdinary #toughmudder #amppersonalfitness #amp4life #noexcuses
Apr 11, 20:00
TUESDAY THOUGHTS! Many of us have fears and things that we need to overcome. What is a fear that you have that falls into the category of being a irrational fear? Can you think of one? Share with us!
Apr 11, 00:20
Think about it... Get results with (Exercise Intensity over Duration). READ and SHARE. Mel Batterman