When it Comes to Nutrition, Planning to Fail is Planning to Succeed!

When it Comes to Nutrition, Planning to Fail is Planning to Succeed!

Have you ever started working towards a fitness or nutrition goal and found that it doesn't quite go as planned?  If you're like most humans, this can often derail even the best of planned intentions.  We start to believe that if one thing went wrong so will everything else.  They call that Murphy's Law.

What if I told you that there is a simple trick to bypass that hurdle?  What if I told you that all you have to do is plan to fail?

Take a minute to read this post to find out how to NAIL your nutrition goals by planning everything that could go wrong...

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3 Ways to Maintain Fat Loss

3 Ways to Maintain Fat Loss

There are times in life where you won't be working as hard to lose weight or get fitness results.  That time when you've finished a tough program or maybe life just gets a little too busy to go HAM on your training.  Read on to discover 3 important skills to help you maintain your heard earned results!

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Kick Ass Meditation

Kick Ass Meditation

I believe everyone should meditate.  That includes athletes, busy professionals, and YOU!  If you're like me (rather how I used to be), you probably think meditation is a waste of time and completely useless.  I always believed it was this foofy, woo-woo, new-age, pseudo-scienc-y thing that was only done by yogis and monks.  Find out what changed my mind and how meditation will CHANGE your mind.

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New Class: Movement Fuel

New Class: Movement Fuel

Our Team Training Classes at AMP Fitness are designed to give you the ability to choose the sessions that fit your goals.  We have CORE for the essentials, Kettlebell Training for Strength, and AMP Inferno for conditioning.  Basically all the things that will help you look, move and feel your best! This allows you to train 2-4 times per week to harness the power of all of these well-rounded fitness qualities without having to  train every single day.  

But we wanted MORE and we wanted to help everyone focus on one at a time so we decided to add one more session to the roster: MOVEMENT FUEL!

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The Stanimal Has Arrived At AMP

The Stanimal Has Arrived At AMP

We hope you are as excited as we are to welcome the newest coach to AMP Studios.  We used to think of ourselves as a two-coach wolf pack. But when my Eric flexed his biceps, we knew he was one of our own. And our wolf pack... it grew by one. So there... there were three of us in the wolf pack... Lindsay and Steve were first in the pack, and then Eric joined in later. Then one year ago, when Mike told us he was a doctor, we thought, "Wait a second, could it be?" And Mike became part of the wolf pack, too.

And now we have our newest part of the pack, Stan.

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Why I (Still) Don't Like Running For Fat Loss

Why I (Still) Don't Like Running For Fat Loss

Running is, in fact, a fundamental human movement pattern and comes in handy in case of a zombie apocalypse.  And if you LOVE running and it's your thing I'm not going to yuck on your yum here as it does provide some good fitness, like, if you want to run better.  But years of research show that it's a terrible option for long-term fat loss for most people.

Find out why I believe running isn't the best option for fat loss and what to do if that is your goal...

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Mindset Roadblocks

Mindset Roadblocks

On your epic journey, there are going to be many roadblocks that get in your way.  It's inevitable.  You might get busy at work and miss a workout or forget to plan a healthy breakfast or be attacked by a pack of killer ninjas on your way to Starbucks in the morning and sprain your ankle while defending your honor.  Sometimes, these are unavoidable.  Life happens.  And that’s okay!

What you CAN avoid are the roadblocks that happen in your MIND.  Or at least be able to identify them and keep living your best life.  In this post I'm going to share some common mental roadblocks you'll experience while trying to grow (your booty and mentally) and what to do about them.

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Become a Grocery Store Ninja

Become a Grocery Store Ninja

I LOVE food.  Seriously.  Who doesn't? I also like to stay fairly lean and maintain a super healthy lifestyle so I can live to be 110 years old and still rock a purple leopard speedo.  So the question I get asked quite a bit as a fitness professional is, "What do you eat to stay lean?  You must eat so healthy."  And I do... most of the time.

Especially when I'm at home and able to consciously make better decisions.  This is primarily due to cultivating solid eating and shopping habits which keep my fridge and pantry on fleek.  Check out today's post on how to become a grocery store ninja!

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Understanding Pain: An Essential Part of Life - Part 2

Welcome back!  We’ll cover the last 3 influences of pain today and give you the tools to turn what most people think as a negative feeling to a positive change!  If you haven't yet, don't forget to check out Part 1!

3. Your Nerves (Peripheral Sensitivity)

This is very similar to what happens in the brain, but instead of the central computer being the culprit, the nerves are the culprit.  Just like how the brain can become too sensitive to stimulus, so can the nerves.  This is why shaking your hand after jamming your finger can help with pain by changing the input.  However, as you know, the relief in pain you get from this is often temporary.  And that is is okay.  

The main intent of getting some manual therapy or doing a self-mobilization is to generate a temporary relief in order to provide a window of opportunity to instill real change.  

How does this real change occur?  

Movement! (See Part 1.)  

Starting to get the hang of this?  If we can decrease the perception of pain through a healthy stimulus, like foam rolling, to decrease the sensitivity of the nerves, then we can capitalize on this with specific exercise and education to make this effect more permanent.  

4. Your Feelings (Emotion & Memory)

Both body and mind can have a really hard time forgetting pain.  We tend to make more permanent memories to events that invoke a strong emotion.  This is why it’s hard to remember what you ate breakfast yesterday, unless your yogurt and granola really moved you, but you can still remember your first break up, even if you are not personally invested in that event anymore.  Furthermore, negative emotions and memories tend to stick around longer (we learn better from our failures, as long we can let go of them at some point).  

So what does this have to do with pain?

Let’s say at some point, you reached below your sink and threw your back out, and were in terrible pain for 2 weeks.  You took some Advil, rested in bed and it went away (or did it?).  Now every time you bend down to reach low, you slowly get down on one knee and place your hand on your back to make sure it doesn’t move, effectively changing your movement patterns.  Anytime you lose this “perfect” position, you a get a little twinge in your low back as a friendly reminder, keeping you stuck in your pain cycle.  The initial event of reaching below your sink was just the straw that broke the camel’s back, exposing a possible dysfunction in your movement.  

Without addressing the cause of the dysfunction and simply avoiding the related movements of bending (due to the strong emotional tie you have to the memory) you end up feeding the issue even more.  

Again, this is why it’s so important to be properly educated on healthy movement and how to gradually reintegrate it through exercise and manual therapy.  Are you starting to see how all of these things tie together?

5. Your Stress (Mental & Physical)

Last but not least, everyone’s favorite... STRESS.

We need stress to change us for the better, but in controlled, healthy amounts.  When stress exceeds your limits, it can have a significant influence on many aspects of your life.  Stress does not cause pain but boy can it increase it.  Good inputs will always equal good outputs.  

So if you’re overtired, overworked, dehydrated, eating poorly, and under emotional distress, will you be able to:

Move well?

Stay focused on a goal?

Understand good from bad sensations in your body?

Use your past memories to inform your current experiences?

Limit inflammation in your body?

Recover after workouts?

Probably not.  

Stress can be one of the most difficult aspects of life to manage and control, and it’s individual from person to person.  What is important is to recognize when you need help controlling stress and whom to seek for assistance.  

If you train with us here at AMP Fitness, a good place to start is with one of the coaches.  We’re dedicated to you living your best life and even if we can’t specifically help with your issue, we can usually point you in the right direction.

Bottom Line

As you can see, pain is not that straight forward.  This is why the “pain industry” can range from mattress stores to pharmaceutical companies to sensory deprivation tanks to physical therapy.

I’m biased, of course, but I would say that the best place to start is physical therapy.  A skilled physical therapist can address all the issues above and all at the same time.  And not only will you have a good chance of feeling better, you will have the tools to continue progressing well after you are done with your PT visits.   

That said, I don’t see myself in the “pain industry” but rather in the “human movement and performance industry” based on its far reaching effects into improving people’s lives, function, and well being.  It just so happens that optimizing human movement, performance and mindset.... you will also do a good number on pain.