Tips and Considerations for gym beginners.


#1 Take Action!

Nothing will ever be perfect.  Never will it be a perfect time to start.  Don’t be a gatherer of information only to think about it and do nothing.  The #1 tip for beginners is to get started.


#2 Mindset.


Success starts in your head.  You have to believe in yourself. The desire for change has to be greater than the want to stay the same. Ask yourself why change is important to you? Sure you may want to lose some fat and tone up, but why? To live longer? To age gracefully? To have more energy to put into your career? To see your grandkids grow-up? To attract the best partner in life? To be the best version of you? Find out what the deep motivating factor(s) is for you, believe in yourself and you are on the right path to achieving your fitness goals.


#3. Intensity levels.

estephanie row

Don’t be a wuss but you need to ease yourself into training especially the first 2-4/weeks, and especially if you’ve been sedentary for 5+ years. You may have a burst of motivation right now only to have it diminished by trying to do to much too soon. Don’t be a hero. I know this is hard, especially if we were in really good shape at one point. Jog before you sprint, maybe you need to do your pushups on your knees, maybe you need do bodyweight squats before you put a bar on your back. Save the heart bursting, lung burning, red line workouts once you’ve established a base.  On a scale of 1-10 via the rating of perceived exertion I recommend keeping yourself in the 5-7 range in your first two weeks of training and then 7-8 in weeks 3 and 4.


#4 Technique.

You’re a beginner, good! Which means you’ve developed very few bad habits in your technique. You’re a fresh ball of clay ready to be molded. I love when I have a fresh new trainee void of years of doing things incorrectly. Take this to your advantage as a beginner and learn to do things correctly.


#5 Think long term.


Fitness is a lifestyle not a short term endeavor. No one has developed a fitness lifestyle in a matter of weeks or months. The sooner that you can understand how to create a program for long term success and do the things that come along with that, such as proper nutrition, movement prep, and passive recovery, the more successful you will be.


To give you an example of proper programming here is one of many ways it can be setup. This way you see all the major muscles are being hit and allowed 48-72 hours of recovery. One workout does not significantly Hinder another.


Mon-Repetition effort Chest, triceps, deltoids

Tues-Strength lower body


Thurs-Strength-Horizontal and Vertical pulling Strength

Fri-Strength Horizontal and Vertical Pushing 

Sat-Endurance and/or mobility/Flexibility(We do Yin yoga at Amplified Fitness)


Yes! I’m Ready to Lead a Healthier Life!
Simply fill out the form below and we’ll contact you within 24 hours to schedule your no obligation fitness consultation.

We respect your privacy. Your info will never be shared.

January Member of the Month

January’s 2017 member of the Month is Cameron Tinao!


Which charity have you chosen for Amplified Fitness to donate to and why?

American Brain Tumor Association, I was diagnosed with a brain Tumor early this year in March.

*Amplified Fitness member don’t forget to check-in and #amplifiedfitness for this Month’s Amplified Angels Project.


The success and struggles you have been through at Amplified Fitness?

The struggle is only beginning for me but with much help from the staff and members at amplified fitness, success is within reach for me.

How often do you attend sessions at Amplified Fitness?

I attend 6x/week!

Favorite movement(s)?

Anything Strength!

Least favorite movement? Least favorite workout?

Anything that has to do with burpees and the assault bike or rower.



Current goals?

Lose weight down to 175-170lbs, get shredded!

 Anything else you want to share about yourself: what you do for fun, what you do for work?

I like to play airsoft, football, video games, movies, and most of all like going to the gym( FYI never like to before, had the dream for it but never acted on it till now), I work for Coors Light and Rockstar.

-What keeps you keep coming back for more?

What keeps me coming back to amplified fitness is the support system that they have there. When i go there, i don’t feel an once of intimidation or self worthlessness. I say they have a support system second to none

What do you like most about Amplified Fitness?

Support system, and family atmosphere

Would you rather do 1 burpee every minute on the minute for 48 hours straight or drag a 100lb sled 15 miles?

3 cal on the assault bike for 48 hours straight

What Would You Tell Someone That Was Considering Joining Amplified Fitness?

I would definitely tell them to join amplified fitness.


*Have you or a friend been wanting to Join Amplified fitness?  Check out our 6 week challenge that begins Feb 13th at

20 rewards of exercise

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.


2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.


5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

8. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.



9. You’ll reduce your blood pressure:Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

10. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

11. You’ll increase insulin sensitivity:Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

12. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.



13. You’ll lower your risk of heart disease:Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease. 14. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

15. You’ll lower your risk of diabetes:Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

16. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.


17. You’ll have better Sex:  Want to turn things up in the bedroom?  Getting fit is the best way.

18. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

19. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

20. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!



Yes! I’m Ready to Lead a Healthier Life!
Simply fill out the form below and we’ll contact you within 24 hours to schedule your no obligation fitness consultation.

We respect your privacy. Your info will never be shared.

November Member of the Month

November’s member of the month is Roger Alworth!

roger jump

Congratulations on being chosen as member of the month! This means a coach has spotlighted because they’ve notice your incredible work ethic and value to you bring to our community.


A brief history at Amplified Fitness tell us how you got started and your experience.

 A little over a year ago I was looking for some personal training to help me get in better shape. I had the desire but not the experience or knowledge to do it on my own. I simply searched online for trainers with great reviews and came across Amplified. I recently hit my one year mark and couldn’t be happier with my experience.


The success and struggles you have been through at Amplified Fitness?

 By the numbers, I’ve lost about 10 lbs of fat, my bench press has increased by 35 lbs, my dead lift has increased by 65 lbs and my squats have increased by 55 lbs. But more importantly, I feel great. I have much more energy, my clothes fit better, I’m more flexible and I’ve gain gained some physical confidence. My only real struggle with my progress is that I simply love to eat! But I’ve certainly learned about healthier eating habits and how to handle cravings more effectively.

roger pullup


How often do you attend sessions at Amplified Fitness?

I try to get to Amplified 5 days per week. The only days I typically miss are those days I need to travel for business. I literally look forward to every session. If I know I’m going to miss a session I try hard to work in a double session sometime that same week.
Favorite movement(s)?
I really enjoy all of the lifting sessions. I’ve learned a great deal at Amplified about proper technique and how to get the most out of each movement. I enjoy all the cardio workouts as well. It’s sweet to get my heart rate up to a high level before work and work up a nice sweat. It melts away stress and gets me energized for the day.
Least favorite workout?
I’d have to say my least favorite workouts are those that include the Assault Bike. But that’s really only because it’s a weak spot. That’s why I’m trying to aggressively bike at least 50 cals every day to build up my endurance. Hopefully weak things will become strong!
Current goals?
I’d like to lose about 7 more pounds and steadily increase my overall strength endurance and flexibility.
Anything else you want to share about yourself: what you do for fun, what you do for work?
I’m a structural engineer by profession. I love to be outdoors. I love fishing, hiking and playing the drums. But mostly, my life revolves around my wife, kids and granddaughter!
-What keeps you keep coming back for more?

Seeing real, steady progress with my fitness goals is something I love about Amplified Fitness. But without the fun, helpful, encouraging trainers and members, it would be much tougher to get there each day.
What do you like most about Amplified Fitness?

I really like the environment at Amplified. There isn’t any judging. There are members of all fitness levels and everyone simply encourages each other. But there’s also just the right amount of competition to motivate everyone to push themselves.
What was the first ever and last concert you’ve been to?

For my first concert, LONG AGO, I went to Brian Adams and Foreigner. Just recently I went to Rush and also Boston.

What Would You Tell Someone That Was Considering Joining Amplified Fitness?

If you want to be pushed to a new level of fitness while at the same time have a blast with wonderful trainers and members, come join the party!

October Member of the Month

Our October Member of the month is Mike Winegar!

Congratulations Mike we are blessed and fortunate to have you as part of the Amplified Family.

mike row
A brief history at Amplified Fitness.
Got started searching for a new structured gym experience. Reviews at Amplified made it look like a good option. Been loving it ever since I gave it a shot.
The success and struggles you have been through at Amplified Fitness?
I’ve really struggled with a persistent low back injury over the past 9 months or so. Through a lot of strengthening, stretching, and recovery exercises, I’m just about back at full strength.
I was also facing surgery to repair some ongoing foot pain I’ve experienced for years. This is no longer needed after all of the work and recovery I’ve put in at Amplified.
How often do you attend sessions at Amplified Fitness?
I’ve been going 5-6 times a week. The Sunday service is great too.
*Mike with Coach and Owner Thomas.
me and mike
Favorite movement(s)?
Deadlift is pretty awesome – just being able to lift a lot of weight straight off the ground. Anything with chains too is cool.
Least favorite movement? Least favorite workout?
Burpees, and any workout that includes burpees.
Current goals?
Trying to shed off a few more pounds of body fat, then I’m super excited to move into a bulk phase.
 Anything else you want to share about yourself: what you do for fun, what you do for work?
I’m a big fan of Legos and whiskey.
-What keeps you keep coming back for more?
Seeing progress and development is great. I’ve also made some great friends at Amplified that keep me motivated.
What do you like most about Amplified Fitness?
The structured programming is great, as well as the atmosphere and people.
Would you rather do 1 burpee box over every minute on the minute for 48 hours straight or Assault bike 20,0000 calories?
Definitely 20,000 calories on the ass bike. Burpess are the worst.
Which charity have you chosen for Amplified Fitness to donate to and why?
Doctors Without Borders ( They’re a great nonprofit who help people with medical needs after disasters, and in general where medical access is generally unavailable.
 What Would You Tell Someone That Was Considering Joining Amplified Fitness?
There’s no day like today.

5 Traits of a successful Athlete

1. Coachable.

me coaching 21

They realize it is ok to ask for help. They realize there may be a better way. They invest the time into their coaches instruction.  They realize it is humane nature to be accountable to someone.

2. Hungry.

duane run

They have the eye of the tiger. The want more time in the gym, more information, more opportunities. They are the first to show up and the last to leave.


3. Confident

manny jump


They don’t sabotage themselves with negative self talk. They accept that their best effort is enough. They celebrate every success, no matter how small.

4. Positive.

group run


They never complain, wine or make excuses.

5. Persistent

Katie t2b

They cut through their goals like a river through rock not due to their sheer power and strength but because of their persistence and work ethic.

10 Rookie moves not to make in your Fitness training Part #1

#1 You wing it.

Have a plan and intention to better yourself every time you step in the gym.  Have a designed and thought out plan to execute with focus.  Do not randomly bounce around the gym.  That’s a great way to waste time and ultimately frustrate yourself with a lack or progress.  Get in there, execute the plan you have pre-planned and get out.

brenda c2


#2 You train hard in the gym but blow it with nutrition.

An unfortunate lesson many novices have to learn the hard way.  You cannot and will not out train a poor nutrition program.  The experienced trainee plans their food because they value their time and know how much faster progress comes when they treat their nutrition as an imperative part of their program.  The rookie thinks he can get away without planning his food.

If you struggle with nutrition is it because you are an emotional eater or a convenience eater?  If you are an emotional eater then I recommend find a qualified medical medical professional to counsel you, don’t be afraid to ask for help, just maker sure you are getting qualified help.

If you are a connivance eater, which is very common in today’s society then learning how to efficiently meal prep and cook recopes is your duty and obligation to achieve success.  For those that like to buy back their time or simply need a helpful boost our meal prep company is an incredible option.  Check out our nutrition coaching and meal prep services here.

matt t2b


#3 You’re scared of the weights and stick to the machines.

If you want a toned, firm and defined physique free weights(barbells and dumbbells) are the best way to get there.  Machines, are fine.  However, they pale in comparison to a solid progressive free weights program.  Remember, don’t wing it.  Journal your training and have a program to follow.

Kris B Row

#4 You train to failure on everything.

Slow down their turbo.  Training to failure is a valuable tool but not on every set of every session.  I’ve noticed over the years some people have the mentality that every set has to be an absolute grinder, or if I prescribe a set that leaves some reps in the tank they bastardize the program by adding more reps.  Here’s an example of a progressive percentage load we use for deadlifts with our Beginner and intermediate level clients.

Week 1 is going to feel easy, week 3 is going to be medium, week 5 is going to be hard and weeks 7-11 are going to serve you some humble pie.  At the end of this program you will have added a tremendous amount of strength, however, only 3 sets were taken to failure.

Week 1: Deadlift: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

Week 3: Deadlift: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5

Week 5: Deadlift: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5

Week 7: Deadlift: 60%x5, 70%x5, 80%x5, 90%,x5 100%x5+

Week 9: Deadlift: 60%x3 70%x 80%x3 90%x3 95%x3, 105%x3+

Week 11: Deadlift: 65%x3 75%x3 85%x1 95%x1 105%x1 Keep making 5-10% Jumps till you hit a new max.

susan knee raises

#5  You’re a roller coaster.

Sally is motivated.  Sally is serious this time.  Sally is back to clean eating.  Sally is working out 7x/week and on a mission!  Sally does this consistently for a month.  Sally slacks off for a month.  Sally Repeats this for _____ years and kinda, sorta, but not really, makes some progress.

Does Sally sound like someone you know?

Getting in shape starts in your head. It doesn’t start in the gym, it doesn’t start with lifting weights or riding your bike.

Learn how to fall in love with the journey and have your reason why so strongly instilled in you that living an active lifestyle is part of who you are. Once that mental shift is made is where success and habits happen. You will start to view exercise as a blessing, not a chore.

Here are some key tips for creating fitness into a lifestyle and learning how to love training, rather than a short burst of motivation that dwindles after 3 months.

*Know your why.

Really take some time and think about this. We’re getting pretty deep here. When your why is strong enough you will find your how.

*Set goals

Long term and short term. Don’t just write these down and hope, create action steps. Set specific, realistic, and measurable goals.

*Have a reward system. aka treat yo’ self 😉

Give yourself tangible and intangible rewards to look forward to as you accomplish each goal.

For example an tangible reward is something you can posses, like a pair of new shoes!  Intangible would be something like a Massage or Manicure.

*Have accountability and a support system.

You’re a badass, you’re strong willed, but you’re also human. Don’t try and do this alone. You are the average of the 5 people you surround yourself with. Have solid gym buddies and/or coach

carlos jr

June Member of the Month-Denise Anderson!

Our June member of the Month is Denise Downs!

denise rower 3


Congratulations Denise on being chosen as member of the month! This means a coach has spotlighted because they’ve notice your incredible work ethic and value to you bring to our community.

A brief history at Amplified Fitness.

Tell us how you got started and your experience.

 I knew that I needed to do something about my health and I wasn’t sure what to do.  I knew that my boss is a member of Amplified Fitness and he has had good results so I talked to him about it.  I then attended a class and it is exactly what I was looking for.

 The success and struggles you have been through at Amplified Fitness?

 I have become stronger and have lost weight and inches.

I feel at times that I am the least coordinated person on the planet when I start to do something new, but I do eventually get it.   A lot of it is mental and with practice I over come it.

 How often do you attend sessions at Amplified Fitness?

4-5 times a week

 Favorite movement(s)?

 I like the Rower and the Dead Lift

 Least favorite movement? Least favorite workout?

 Burpees and Assault Bike!!

 My least favorite workout is endurance because it is hard, but I am so glad that I did it when it is over.

 Current goals?

 Lose weight and to become stronger and faster in my running.

 Anything else you want to share about yourself: what you do for fun, what you do for work?

 I like to run, hike, camp, basically anything outdoors.

 I am an accountant.

(Check out

 -What keeps you keep coming back for more?

 Knowing that I am getting healthier and stronger.  I have done things that I have never thought I could.

 What do you like most about Amplified Fitness?

 That it is a class, but it is individualized at the same time.  I also like the people I have met and Michele is an awesome trainer.  She is so encouraging and motivating.  I haven’t had the opportunity to work with Thomas yet and haven’t worked with Kyle much.

 michele brief 2

Would you rather do 5 burpees or 5 wall balls every time someone said your name?

Wow, that is a loaded question.  If I had to choose I would say Wall Balls so I get better at them.


What Would You Tell Someone That Was Considering Joining Amplified Fitness?


Go for it!!  It doesn’t matter what your fitness level or age is there is something for everyone!!

 I am proud to be a member of the Amplified Fitness Family!!

6 Reasons to lift Weights.


It builds confidence.

Weight training is empowering.  You will experience your body doing things its never done before.   Where once the empty barbell felt hard now you’re throwing the 45’s on the bar.  The confidence you gain in the gym transfers over to life outside the gym.

Brenda Row



It builds Self Reliance.

Lifting weights has an amazing transfer over into everyday activities.  Moving furniture, picking up a bag of of food, wrestling/rough housing with your kids, carrying your groceries upstairs…… There’s a flood and you need to sandbag your house!

Lifting weights builds your independence in life and allows you live life now with no physical limitations

susan deadlift


You get Sexy.

You cant tone or flex cardio.  Want to firm, tone, and tighten your body?  Then you’ve gotta pump some iron.  Cardio is great for your heart health but lifting weights and nutrition is what changes your body.




You’ll handle stress better.

Sometimes its not about burning calories, setting personal records or toning your body.  Sometimes its just therapeutic.  You can arrive to a workout stressed and irritated.  I promise after hitting the iron you will leave feeling so much better.  Endorphins man…..

kelli board press


Its Fun.

Lets be real here.  How exciting is running on a treadmill or reading a magazine on a recumbent bike?  Gyms are filled with people hammering the cardio machines ad-nauseam only to be disappointed with their results.  It gets old fast.  How exciting is getting your first body weight bench press or double body weight back squat?!  How about your first time picking 200lbs off the floor?  Its fun and badass ;)!  Not too mention how much more beneficial it is for body composition.

ally clean



Its increases your metabolism.

Many people’s metabolism slow as they age from a combination of two primary factors.  They become less active and they lose muscle.

Muscle burns more calories than fat.  Lifting weights will keep your metabolism youthful and burning strong!  Want a faster metabolism?  Gain muscle.  The best way to gain muscle is through lifting weights.

estephanie row

In conclusion I hope you decide to incorporate a a structured and progressive weight lifting program into your fitness routine.  Cardio is great and we do a lot at Amplified Fitness.  But we also lift weights to get the best results and changes in body composition.

Its tempting to always want to do the sexy leave you sweaty and gasping for breath workouts, thinking those are whats best to do. This is false logic, you also need to go heavy to illicit an optimal change in your body composition.(hypertrophy)

Combine the repetition effort, fast paced style training(Intervals, circuits, metcons, EMOMS, supersets) with a strength effort days(slower paced heavy training) and you have a recipe for success.

lift like a girl