AMP Personal Fitness
Sep 28, 22:00
WEDNESDAY RECIPES! Cornmeal Pancakes (Makes 9 servings) 1 Egg ½ cup Brown Rice Flour ½ cup Cornmeal ¾ cup Milk or Almond Milk 1 Tbsp Packed Brown Coconut Sugar 1 Tbsp Coconut Oil 1 Tsp Baking Powder ¼ Tsp Salt - Beat egg with hand mixer in medium bowl until fluffy. - Beat in remaining ingredients, until smooth. For thinner pancakes, stir in additional 1-2 tablespoons milk. - Heat griddle or skillet over medium heat or to 375 degrees. - Grease griddle coconut oil as necessary. (To test griddle, sprinkle with few drops of water. If bubbles skitter around, the heat is just right.) - Pour ¼ cup batter onto the hot griddle. - Cook pancakes until puffed and dry around edges. Turn and cook other side until golden brown. Serve with pure maple syrup, fresh fruit, or other favorite healthy toppings.
Sep 28, 18:00
WEDNESDAY RECIPES! Grain-Free Chocolate Chip Banana Bread INGREDIENTS: - 1/2 cup coconut flour - 1 teaspoon baking powder - 1/4 teaspoon salt (I like Real Salt) - 4 ripe bananas - 4 eggs - 1/4 cup coconut oil - 3 tablespoons to 1/4 cup maple syrup (grade B has more minerals) - 2 tablespoons applesauce (here is a recipe for homemade) - 2 teaspoons vanilla - 2 tablespoons grass-fed gelatin hydrolysate (don’t use regular gelatin) - 1/2 to 1 cup soy-free chocolate chips INSTRUCTIONS: - Preheat oven to 350 degrees F. - Line a loaf pan (bottom and sides) with parchment paper. - In a large bowl crack eggs and add coconut flour, baking powder and salt. Mix well. - Mix gelatin and maple syrup together in a small bowl and add to mixture. - Melt coconut oil if solid and add to bowl along with remaining ingredients. - Mix well and allow to sit for about 5 minutes. - Pour into prepared pan and bake at 350 degrees F for about 1 hour. It takes mine about 1 hour 10 minutes for a knife inserted in the center to come out clean. - Remove from oven and allow to cool on a baking rack. - Can be eaten warm or cold. - Store in the refrigerator.
Sep 28, 00:00
Nutrition is vital to good health, and maintaining a healthy body and lifestyle. Unfortunately getting all the nutrients our bodies need with today's food supply is quite difficult to do. This is why a daily nutrient dense supplement is so important to add into your daily nutrition regimen. Doctors have done clinical studies and have found one nutritional supplement that really is at the top of the list. I personally have found through my studies of supplements over the past 20 years the same... It is at the top of the list! Feed your body complete nutrition! Doctors and Clinical Studies and why they are so impressed with this complete nutritional supplement
Sep 26, 23:00
MONDAY CHALLENGE #2 Meal Prep with Bulk Cooking Challenge! What’s the difference between success and failure with nutrition? That’s actually pretty easy to answer- being PREPARED! Having healthy food ready to go at your fingertips will make all the difference in the world. I know you’re busy and finding the time to cook is not always easy. That’s why this week your challenge is a BULK cooking challenge! I’m challenging you to cook your food in larger quantities (which also saves money!) and then store it in the fridge or freezer so you can grab something at any time without cooking. Bulk cooking is like having your own “ready to go” restaurant at home! Planning and preparing your meals ahead will: • Save time, because you’ll spend one day cooking meals for the whole week; • Save money- food in larger quantities cost less…and going out to eat is expensive! • Reduce your stress, because you won’t have to rush or worry, even if you get home late - your family will always have something stored waiting for you; • Stop you from grabbing and eating whatever unhealthy food is available because you’re hungry Block out 2-3 hours this week so you can cook for 7 days in bulk. If you need some inspiration, below are a few good recipes to try to get you started. Are you IN in for my bulk cooking challenge!? Let us know below and be sure to share some recipes!
Sep 26, 17:00
MONDAY CHALLENGE! Are you in? Today I am going to give you two challenges are you up for that? Keep in eye out for challenge two later today! Switch to Green Tea! If you’re a morning coffee drinker, this challenge is going to switch things up a bit for you this week! Your challenge is to make the switch to Green Tea this week and go coffee-free. Before you freak out, let me tell you a little about Green Tea and why it’s a solid switch…. Green Tea has been known to help with... • Boost metabolism • Slow the growth of cancer cells • Improve the quality of your skin by reducing inflammation and slowing down the aging processes • Lower LDL cholesterol • Stimulate alpha brain waves, which increases focus and concentration But that’s not all… Green Tea is a more balanced form of caffeine and is known to create calmness without drowsiness as well as help with muscle performance. If you’re a coffee drinker, your challenge this week is to try Green Tea instead! Are you in? Let me know in a comment below!
Sep 23, 21:00
FRIDAY FITNESS CHALLENGE BUTT AND CHEST WORKOUT! Do each exercise for 40 seconds and rest 20 seconds between exercises. Go through each circuit once rest for 1 minutes and repeat 2 more times. Circuit 1 1A) Goblet Squats 1B) DB Chest Press 1C) DB Reverse Lunge (alternating sides) 1D) Pushups 1E) DB 1-Arm Row - (each side) Circuit 2 1) Sumo Squats 2) Pushups 3) Side Lunges (alternating sides) 4) Close-Grip Pushups 5) 1-Leg Hip Extensions (each side) Cool Down with a full body stretch, holding each stretch for 30 seconds.
Sep 23, 14:00
Out of the Office! No Fit Strong Boot Camp this Week! We will resume regular business hours next week and be back with Fit Strong Boot Camp! Have a great weekend!
Sep 23, 01:30
NO FIT STRONG BOOT CAMP TOMORROW! WE WILL BE OUT OF THE OFFICE! Class will resume Friday September 30th at 7 am.
Sep 22, 18:30
THURSDAY TIP OF THE DAY! A single Tablespoon of Apple Cider Vinegar in the morning has been shown to lower your cholesterol. It also helps speed up your metabolism, lower your blood pressure, and support your gut health! In your morning glass of water with lemon, try adding a tablespoon of apply cider vinegar. You can even add a little cinnamon and cayenne pepper to make an incredible detox elixir. Do this a couple times a week for a great way to get your day started
Sep 22, 00:00
WEDNESDAY RECIPES! Poached Halibut with Beets (serves 2) INGREDIENTS: - 2 beets - 1 golden beet - 3 cups beef bone broth - 12 ounces wild caught halibut - organic micro greens INSTRUCTIONS: - Preheat the oven to 400°F to roast the beets. - Remove stems from all beets, rinse and wrap each beet individually in foil. (It's ok if they are still wet when wrapped in foil.) Transfer beets to a rimmed baking sheet and bake for 1 hour in the oven. - Add beef broth to a small saucepan. Bring to a simmer over medium heat. - Add a single halibut filet to the simmering liquid and poach for 7 minutes. Remove and repeat for each filet. - Remove skins from beets, slice and alternate red and golden beets on a plate. Place halibut filet in the center and garnish with organic micro greens (or organic baby arugula, baby kale or baby spinach) and serve.
Sep 21, 18:00
WEDNESDAY RECIPES! YUMMMMMM! Why not make this an awesome lunch! Peach, Prosciutto and Goat Cheese Arugula Salad
Sep 21, 01:00
Sep 20, 19:00
SHOWING GRATITUDE SHOULD BE A PART OF YOUR DAILY LIFE! Gratitude helps build a healthier lifestyle mentally. When you are mentally healthy you are more physically healthy, and vice versa. What are you grateful for today? Please share with us!
Sep 20, 18:30
TUESDAY NUTRITION! 4 grams of sugar equals 1 teaspoon. Look up the answer for the questions below. How many teaspoons of sugar is that? Now think about just walking over to your sugar bag or container and eating that many teaspoons. Hmmm...that is what you are doing every time you are consuming sugary drinks or foods.
Sep 20, 00:00
Sustaining Fat Loss through the long term and as a part of a healthy lifestyle is important! Here are a few tips to get you started! Tips for Sustainable Fat Loss
Sep 19, 17:00
MONDAY CHALLENGE! Life is better when it is shared with others… And sometimes, we all can use a little dose of inspiration to get or keep us going! That’s why this week your challenge is to share ONE success tip that has helped YOU on your journey to better health and fitness, or in any other area of life! We have some incredible people in our accountability groups… and it’s a gift when you can open up, learn, and share with the people around us! Your tip can be anything from something that makes you feel empowered to an actual strategy or tip that you’ve used to overcome something! I’ll start with a few to get the ball rolling: 1. ALWAYS believe in yourself! You are capable of far more than you know. I love Thomas Edison’s quote: “If we did all the things we are capable of, we would literally astound ourselves.” 2. Live life with gratitude. There is always something to be grateful for, no matter what the situation. “Be happy with what you have while working for what you want.“ as Hellen Keller put it. 3. Surround yourself with good people. Find people that motivate you and push you to be a better person than you were yesterday. Find positive, sharing people who will help you shine. Find honest people who will tell you where you went wrong without judging or condemning and support you no matter what. 4. Respect yourself and value your time. Jim Rohn says it best: “Time is more valuable than money. You can get more money, but you cannot get more time” 5. Know the difference between what you want NOW and what you want MOST. Now it’s your turn. Share one of your best tips that has helped you to become successful in the comments below!
Sep 16, 22:30
FRIDAY FITNESS CHALLENGE! Complete 2 rounds with proper form. Warm Up - 5-10 Minutes of cardio • 200 meter Run • 20 Air Squats • 300 meter Run • 30 Renegade Rows • 200 meter Run • 20 Lunges (each leg) Cool Down - Stretch holding each stretch for 20-30 seconds
Sep 16, 14:00
GOOD MORNING! DON'T MISS YOUR WORKOUT! JOIN US TODAY AT 7 AM. $25 Class fee and you will burn more calories than ever!
Sep 16, 02:30
FIT STRONG CLASS TOMORROW AT 7 AM. Join us for fun and to get your sweat on! All fitness levels are welcome! $25 class fee!
Sep 15, 23:30
THURSDAY TIP! It’s all about the prep! So the truth! If you feel like you never have time for cooking, it’s probably because you haven’t prepared your food ahead of time. If you know you’re going to be busy the following day, slice up your veggies, marinate your protein, and get everything ready to go the night before. This is how successful people reach their goals!
Sep 15, 16:00
THURSDAY MORNING TIP! Hydration and Exercise! When you drink 8 ounces of water right after waking up in the morning your metabolism gets fired up. When you workout in the morning your metabolism gets fired up. Both has shown that you can burn up to 30% more calories during the day by doing these two things in the morning.