1-Thoughts/Mindset
2-Take actions
3-Having a coach
4-Having balance in life
5-Have some balls
5 quick Fitness tips. Have some balls and believe in yourself.
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7 family friendly dinner Recipes
A client recently asked me to share my best tip for losing a lot of fat quickly. She exercises regularly but wanted another way to accelerate her results. Can you guess what I answered? Stop eating unhealthy, high calorie dinners.
This is a tough one for most of you. Life, work and family are hectic and time consuming, so the concept of eating a healthy, simply prepared dinner seems completely out of reach.
The truth is that we over complicate the idea of a healthy dinner. I suspect this is because we are so used to eating out at restaurants where entrees are accompanied by sides, sauces and garnishes.
Click the link here for the recipes. You and your family will love them!
August member of the Month is Gerry Christiansen!
Jerry, oops I mean Gerry ;p is our August member of the month! Thank you for your hard work, tenacity and being a valued member of our community Gerry!
A brief history at Amplified Fitness. Tell us how you got started and your experience.
At the beginning of every year, I make the resolution to get in shape. A friend of mine, who I noticed had lost a lot of weight, told me what he was doing and so I made the call to Thomas. Fortunately I lined up a visit to the gym to try it out. I had planned to visit a few other gyms as well, but after the first workout, I was so impressed with the environment and instruction, that I ended up signing up right after the workout.
The success and struggles you have been through at Amplified Fitness.
The beginning was really tough. When I started I was in really poor physical condition. I’d really thought I was too far gone to get in good shape, but knew I needed to do something. Many of the workouts I couldn’t complete as outlined. Most of the time I didn’t know if I could complete the workout, but I pushed through. I learned early that I just needed to focus on making personal progress and not compare myself to those that were doing better. I was pleasantly surprised how encouraging everyone was and felt a sense of team. I’ve since learned that is just part of the Amplified culture. Everyone is in it together and wants to see each other succeed. It’s pretty damn cool!
Because I stuck with the program and focused on getting better, one workout at a time, I’ve made solid progress. I still have a long way to go to reach the goals I have for myself, but I know as long as keep following the program I’ll will achieve them. All the doubt and limits I’ve had in the past are gone. It’s really nice to have a more positive outlook about myself and future.
How often do you attend sessions at Amplified Fitness?
My goal is at least 5 days a week. Sometimes my schedule and other responsibilities I have keep me from hitting the mark, but most weeks I hit it.
Favorite movement(s)?
Deadlift and KB Swings.
Least favorite movement?
In the beginning, burpees. Now it’s t2b.
Current goals?
1. Get body fat under 20% by end of 2015, long term get it to 10-12%
2. Hike to the top of Lone Peak by end of September.
3. By the end of 2015, I’d like to reach the following lifting milestones:
– Bench: 280 (Current: 235)
– Back Squat: 350 (Current: 295)
– Front Squat: 275 (Current: 235)
– Dead Lift: 375 (Current: 360)
– Clean: 225 (Current: 165)
4. By the end of 2015, my goal is to meet or exceed the following cardio/endurance milestones:
– Break an 9 minute mile
– 2k Row to sub 7:30 (Current: 9:14)
– Level 12 on beep test
Anything else you want to share about yourself: what you do for fun, what you do for work?
The best part of my life, without question, is being a dad to my little girl, Ali. I work as a Database Engineer for Overstock.com. In my spare time I love to be in the mountains. One of the things that has been great about getting in better shape is I’ve been able to enjoy several hikes this summer.
-Why you keep coming back for more?
Easy. I love the results I’m getting. Not just physically, but mentally. The mental strength I’m gaining is translating into several other areas of my life. I’m happier and have so much more energy. I don’t want that to end, so I do whatever I can to make it every day. If I end up missing a day, I feel it.
What do you like most about Amplified Fitness?
There are so many things. To narrow it down to one thing, I’d have to say it’s the people. It has helped me so much to be around a group of like minded people who encourage me to get better. Also, I love that the workouts have so much variety. Even though we are in a group environment, I still get a lot of personal coaching. I also love that there are several workout times each day, allowing me to adapt my workouts to my busy life.
What Would You Tell Someone That Was Considering Joining Amplified Fitness?
Join! It is the best decision you could make. At first I wondered if the price would be worth a gym membership. After all, you can join a regular gym for much less. I now realize I’m getting a bargain. For everything you get it is easily a much, much better value! At Amplified I get a personalized diet plan, customized workouts, a trainer that coaches me daily, demonstrating proper form and technique.
Get Drunk not fat
Its that time of year where many of us enjoy to imbibe. In this video blog I will be going over intoxication efficiency tips while minimizing fat gain.
Don’t ruin your fitness with alcohol! Alcohol is fat sparing and caloric dense. Learn how to drink less calories while achieving your buzz.
www.getdrunknotfat.com
Who Doesn’t love shoes?!
http://www.roguefitness.com/reebok-crossfit-lite-tr-gravel-highvisgreen-black
http://store.nike.com/us/en_us/pd/air-zoom-structure-18-running-shoe/pid-10199714/pgid-1546428
http://www.roguefitness.com/nike-metcon-1-total-orange-black-blue-lagoon-white
http://www.amazon.com/gp/product/B00D1G51N6?psc=1&redirect=true&ref_=oh_aui_search_detailpage
June Member of the Month
June’s Member of the Month is Victor Vazquez! Congratulations Victor and thank you for being a valued member of our community.
Tell us how you got started and your experience.
I started attending Amplified fitness in 2014 when the gym I was attending wasn’t satisfying my needs (no strength work). I was introduced to Amplified Fitness through my sister, Stephanie. I remember the first day I came and spoke with Thomas. I saw Jeff, Kelly and Renata doing sled drags. The first words out of my mouth were, “I should be doing that!” That same day I attended the 6pm class. After that class, I was hooked based on the programming. It wasn’t just your regular “Crossfit Box”. I like that there is strength first and then there is a workout after. Not to mention, knowledge of proper nutrition. (Macros) After all, who wants to live on salads everyday? You all know what I mean.
The success and struggles you have been through at Amplified Fitness.
Struggles: My bench sucks. I know it’s a mental thing, I’m working on that. My successes… Just look at me now! What more can I say? 🙂 Well, on a serious note if you’d known me two years ago, I’ve lost a lot of weight and now I’m a stud muffin. Sorry, that was just for laughs. I do feel great and I have a lot of energy throughout my day. And with the physical job that I have, it makes my job easier to be fit.
How often do you attend classes at Amplified Fitness?
It varies with my job because I am often out of town. However, when I am home I attend 5-6 days a week to the point where I relate to this video if I’m asked to skip my gym time: http://youtu.be/x3fGtQV2PjE
Favorite movement(s)?
Cleans, deadlifts and squats.
Least favorite movement? Least favorite workout?
Toes to bars, simply because after 10-15 my form goes to “poop”.
Current goals?
Get ripped baby!!!!
Anything else you want to share about yourself:what you do for fun, what you do for work?
Fun: there’s not a lot of time for fun nowadays. I am a full time father as well as a small business owner. Definition of small business means you work many long days. But, it’s definitely worth it.
Other than that, I like movies and I enjoy my time at gym with you guys. Paintball, even though it hurts like a m*ther. And riding motorcycles. And last but certainly not least, I spend time with my immediate family especially my big brother and my dad. If you see the three of us together, we are usually up to no good.
-Why you keep coming back for more?
When 6 pm hits, there is no other place I’d rather be than suffering with my friends, encouraging my friends and of course making gains with my friends. I keep coming back simply because I love you all.
What do you like most about Amplified Fitness?
My workout buddies and the programming.
What Would You Tell Someone That Was Considering Joining Amplified Fitness?
If what you are looking for is a friendly environment full of people that encourage you, a coach that is going to help you achieve your goals fitness and health wise; this is the place for you!
Although I should say, if we ever have a partner workout you might not want to be my partner.
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February member of the month.
The February member of the month is Dawn Moore!
A brief history at Amplified Fitness.My opportunity to discover Amplified Fitness came as a 31st birthday giftfrom my husband. I was a little nervous and so excited to work with the personal trainers at the gym. A year and a half ago I fell in love with the atmosphere and the people and now I can’t imagine not going to gym.
The success and struggles you have been through at Amplified Fitness.
I found great success at Amplified Fitness. I have lost weight and gained muscle, but it’s more than even that. I began my journey at roughly 230lbs. I had a 3 year old who wanted me to climb on the play equipment and sit on the swings and I lived in fear that I would break it, so I always told her no. I rarely made the first move in meeting new people, I just wanted to blend in and not stand out. I have lost those fears and tendencies, I have in turn, gained a sense of pride in body and confidence in all aspects of life. It didn’t happen over night, and I still have work to do to meet my goals, but I have no doubt that I will find continued
How often do you attend sessions at Amplified Fitness?
I am usually at gym 4-5 days a week.
Favorite movement? Favorite Workout?
Anything with weights! Seriously, I love hanging out at the bar with my friends (corny but true).
Least favorite movement? Least favorite workout?
I struggle with anything body weight and running. Of course the best way to fix that is more practice!
Current goals?
Double unders, running under a 12 minute mile, negative pull-ups, and rowing 500 meters under 1 minute and 50 seconds.
What do you like to do for fun?
For fun, I love going hiking/snowshoeing, traveling, reading and playing with a pretty adorable 4 year old.
Why you keep coming back for more?
I keep coming back for the way working out makes me feel (amazing, powerful, accomplished, strong, confident) and my amazing gym family who help me along my journey.What do you like most about Amplified Fitness?
The people. Hands down, these are the people I want to go workout with everyday. Even at 9am in the morning (and I am not a morning person). It’s so awesome to go gym and have such a positive and uplifting group of people who are excited to see you and cheer you on during even the roughest workouts.What Would You Tell Someone That Was Considering Joining Amplified Fitness?
Come in now! Everyday that you wait or put it off with an excuse, is another day that you are missing out on great new friendships, killer workouts and an amazing sense of confidence. Don’t be nervous, just come in and there will be people ready to great you and cheer you on as you learn the ropes.
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6-24-14
In tomorrow’s AmplifiedFit Session
Bench Press
Level 1: 1×12 1×10 1×8 1×6 1×4
Level 2 work up to a 3 rep max w/chains then take 80% of 3rm 2×6-8
Choose DB row or Barbell row 3×8-12
Individual accessory block.
Choose 1 tricep accessory 3 sets
Choose Unilateral DB Press or plate raise 3×12-15
Choose 1 elbow flexor 3 sets-optional
Choose 1 abdominal 3 sets-optional
No conditioning, save your lungs for Wednesday 🙂
