AMP Fitness, LLC

We are now the owners of the Come by to see me!

Love my golf girlfriend!! Thanks for the awesome trip!!

This? Or that? Make meal prep easy! Over complicating things is why some lose the motivation to put in the work in the kitchen.

The one thing I consistently see is people not getting enough protein in their diets. These are a great way to get that essential protein in the morning.

Keep it simple with egg beaters and grocery store prepped peppers! 3 of these muffins is equal to that one omelette.
Just spray muffin tin with Pam spray, pour entire carton of egg beaters or egg whites evenly, then sprinkle an even quantity of peppers in each section. Bake at 350° for 30 minutes.

Having abs and popping muscle is not
synonymous with health and well-being.

The sacrifice to get there is not always done in a healthy manner. The mind is not always in a healthy state and internal health, gut health, hormonal health is often lacking. Now this isn't the case for all, but more often than not.. achieving leanness and abs comes with sacrifice and can't automatically be viewed as healthy!!

When looking at this pic it's not fair to say I was healthy. It's not fair to call me "fit." I can firsthand tell you that I was not healthy. My mind and body were not in a happy place. My mind suffered from body dysmorphia and my internal health was severely lacking. I used to think I was "healthy." I used to think this was the "picture of health" but now realize how wrong I was.

We often view appearance as the main measure of who is fit and healthy, but this is so superficial. Health is the well-being of the mind and body! Achieving that state is different to everyone and can't be blanketed as a BMI or weight on a scale.

When embarking on your fitness/wellness journey the outer appearance can't be the primary focus. This is why so many spend their time trying unsustainable fads and diets. When looking to become healthy it has to start with the mind and internal health.

It's ok to want to improve the outer appearance, but this can't by your main WHY. This can't be your sole focus!! The WHY has to be greater! The WHY has to be sustainable!

Focusing on the mind and internal body is key to being your healthiest! I bet if you change your focus, then you will find that state of health outside of an outer appearance.

I also have to point out this..... stop forcing a body composition that is not achievable by your body type! I can tell you that 10-15% body fat is not natural for most. And guess what?! That's ok!

Find your body's set point where you feel best, where your mind and internal are at their healthiest!! These reasons right here are why I don't assign weight or body fat % goals to my clients.

We make the healthy changes, we focus on the mindset and we stay consistent!

Instead of your Jillian Michaels, “Big company on demand,” Celeb bandwagon, Peloton, go find the instructors/trainers who support you week in, week out.
The instructors who ask how your day's been...
The instructors who ask how the kids/family are...
The instructors who give you help and advice at the drop of a hat...
The instructors who slip your song choices into class for you...
The instructors who remember your name and connect with you in class...
These are the people who matter.
These Celeb fitness trainers; I guarantee they're not struggling to keep their business afloat. They'll be paid by clicks, likes and subscriptions to pre-recorded in bulk classes.
Support your local instructors like they've supported all of you at one point in your fitness life.

Sometimes you want to just lay down and give up, but that doesn’t solve SH*T‼️

Whether your goal is to lose fat, get healthy, build muscle, get stronger... the road to achieve these is never smooth.

If you dive into a plan head first with the expectations that your life or body will never throw you a curve ball then you are setting yourself up for failure.

Things can be going perfectly for weeks or months then all of a sudden you get sick, you eat junk all day, you get injured, you develop gut issues, etc... whatever the case may be.

Then all of a sudden your perfect plan is thrown out the window and what do you do?

Many will start self sabotaging themselves and play the victim role as if the universe is out to get them and it becomes a pity party.

Understand life and s**t just happens sometimes. No distinct rhyme or reason. You can eat healthy foods, get quality sleep, manage stress, and s**t still happens.

You can’t control everything, so what do you do?

You calm down and take a step back to figure out the best approach to keep moving forward.

Perfection doesn’t exist and as soon as you realize this and just keep moving forward in spite of what life may throw at you then you will always succeed. Be consistent not perfect.

So you are waking up and after the first week of your diet you haven't lost that 10 pounds (sarcasm of course)..... But not all is lost because you can chip away towards your goals and look great this summer.

Let's start with this!

1. Drink more water, trust me on this one.
2. Exercise and increase activity. Do what you like to do and not what you just read is the best.
3. Eat in moderation and don't reduce calories too fast. Keep the balance and if you are eating like an A-hole... stop!!!!
4. Sleep, does a body good.
5. If you want to take it to the next level, hire a professional but understand its still up to you.

Have a great day!

If you can’t pronounce it, don’t eat it.
You shouldn't need a degree in chemistry to know what is in your food.
Top 10 Ingredients to Avoid:
1 Artificial Colors. Made from petrochemicals, are linked to increased inattentive behaviors and anxiety.
2 Artificial sweeteners. Linked to increase risk to Diabetes, Heart disease and obesity. Many of these are known to cause cancer (carcinogens)
3. BHA and BHT. The National Toxicology program states that "is reasonably anticipated to be a human carcinogen while the Center for Science in the Public Interest lists it as an "avoid" and BHT as a "caution" ingredient.
4. Brominated vegetable oil. This emulsifier was first developed as a flame retardant. Studies show that it can build up in the body and cause reproductive issues, behavioral health issues, and a damage nerve tissue, it is also harmful for the thyroid, interfering with iodine absorption.
5. High fructose corn syrup. Harmful to the liver and has been linked to obesity and diabetes. HFCS contains mercury and other contaminants which are not measured for safety and therefore represent a risk for heavy metal contamination.
6. Hydrogenated oils. These are trans fats and can cause cardiovascular health issues. No longer listed as generally recognized as safe.
7. Monosodium glutamate. A.k.a. MSG. An excitotoxin studies have shown that MSG causes headaches, upset stomach, allergic reactions, muscle tightness or fatigue, numbness and tingling.
8. Sodium benzoate. This preservative alters mitochondria DNA. When combined with vitamins C and/or E it forms benzene which is known to cause cancer.
9. Sodium nitrite and sodium nitrate. Mostly found in processed meats these preservatives can cause cancer in the digestive track. Also, when cooked, these meats with nitrites/nitrates can form nitrosamines which are a potent, known carcinogen.
10. Soy, corn and canola (non-organic). These are highly likely to be genetically modified organisms leading to environmental and health issues.

If you can’t pronounce it, don’t eat it.
You shouldn't need a degree in chemistry to know what is in your food.
Top 10 Ingredients to Avoid:
1 Artificial Colors. Made from petrochemicals, are linked to increased inattentive behaviors and anxiety.
2 Artificial sweeteners. Linked to increase risk to Diabetes, Heart disease and obesity. Many of these are known to cause cancer (carcinogens)
3. BHA and BHT. The National Toxicology program states that "is reasonably anticipated to be a human carcinogen while the Center for Science in the Public Interest lists it as an "avoid" and BHT as a "caution" ingredient.
4. Brominated vegetable oil. This emulsifier was first developed as a flame retardant. Studies show that it can build up in the body and cause reproductive issues, behavioral health issues, and a damage nerve tissue, it is also harmful for the thyroid, interfering with iodine absorption.
5. High fructose corn syrup. Harmful to the liver and has been linked to obesity and diabetes. HFCS contains mercury and other contaminants which are not measured for safety and therefore represent a risk for heavy metal contamination.
6. Hydrogenated oils. These are trans fats and can cause cardiovascular health issues. No longer listed as generally recognized as safe.
7. Monosodium glutamate. A.k.a. MSG. An excitotoxin studies have shown that MSG causes headaches, upset stomach, allergic reactions, muscle tightness or fatigue, numbness and tingling.
8. Sodium benzoate. This preservative alters mitochondria DNA. When combined with vitamins C and/or E it forms benzene which is known to cause cancer.
9. Sodium nitrite and sodium nitrate. Mostly found in processed meats these preservatives can cause cancer in the digestive track. Also, when cooked, these meats with nitrites/nitrates can form nitrosamines which are a potent, known carcinogen.
10. Soy, corn and canola (non-organic). These are highly likely to be genetically modified organisms leading to environmental and health issues.