Spark Your Strong

Julie says you don't need a gym to get into 

the best shape of your life. Here she is on

the monkey bars getting a great arms, and

back workout.

Every day brings a new battle. We are faced with the fight to be strong mentally, physically, and spiritually. Whether it’s our workouts, our eating habits, or tending to that voice inside ourselves, we have to prepare each and every day for the Fight 2B Fit.  And that’s exactly what AM Fight Club is here for!  To help spark your strong!!  Look to AMFightClub for inspiration and encouragement, and just to know you’re not alone. We’re in this battle together, and together we can WIN!

So start each day by asking yourself, “Do I want this?” You already know the answer is “YES! So go after it!!  Set your mind to push your body!  Watch your body transform and become stronger. As your strength grows, you’ll begin to carry yourself differently with the passing of each new day. Be sure to share your spark with others! Be confident in your strong! But never confuse becoming STRONG, with becoming self-important. There is a very real difference!  Remember…..being strong is about being your best, not about best-ing everyone else. So strive today to be your own best, and search for ways to inspire others to do the same. Together, let’s fuel the fires within us, and Spark our Strong!!

Lets go kick some ass!

Fix Cellulite With Diet and Exercise

Hate Cellulite? We all do! You might be able to fix it with a change in your diet.

Check this video.

Plant Based Diets Can Fix Breast Pain

Plant-based diets appear to offer relief from a variety of menstrual symptoms, including cramping, bloating, and breast pain (cyclical mastalgia). A report from Dr. Michael Greger.

10 Energy Boosting Healthy Foods

By Karen Appold

Medically reviewed by Niya Jones, MD, MPH

Need a midday energy boost? Steer clear of the candy and caffeine. Instead, try these healthy foods to energize your afternoon.

Choose these nutrient rich foods.

Faithfully Fit: It's Resolution Go Time

With May right around the corner, ready to knock on our door, it’s time to ask……how are you doing with your New Year’s Resolutions? Have you been faithful and firm? Or faltering and flimsy?  

If you haven’t been as faithful to your new fitness routine as you had hoped, take heart. You’re certainly not alone!  All too often many of us throw in the towel soon after we start something new. But today I’m here to share some helpful tips to strengthen your resolve and pump up your faithfulness!

First off, find something you love to do! This is the perfect time of year to try new activities. Get outside! Go for a hike, go for a swim, pull on some rollerblades, or pedal a bike! Do something new every day, to fight off the dreaded doldrums that routine exercise can bring. Shake things up and watch what happens.

Next, grab a buddy! By committing to another, you just doubled your chances of sticking with a “fit-full” new lifestyle! Whether it’s with a pal or a pet, partner up, and you’ll soon discover a whole new way of exercising—side by side, face to face—making new friends, or renewing an old one! 

Third, make exercise a PRIORITY! Remember, YOU are just as important (in fact, far more important!) as any other meeting, appointment, or obligation on your calendar! You MUST take care of yourself, if you expect to take care of those you love and live with.

Another helpful tip….exercise first thing in the morning! Even if you’re tired and not fully awake, get up and get started. Stretch, yawn, move your body. Lunge, bend, and twist side to side. By the time you realize what your body is doing, you’ll be warmed up and ready to kick it into high gear! Half the battle will be won!

Finally, start tracking your progress. Push yourself today to do more push-ups than yesterday. Tomorrow do more sit-ups than you did today. Clip on a pedometer, and strive to walk more this week than you did last week. In fact, see how many steps it takes to reach some far-off, favorite destination from your own front door.  Dare yourself to beat old records. Set new goals and a deadline to achieve them. Before long, you’ll find your clothes fitting better and you feeling better. And when that happens, REWARD yourself for a job well done! But not with food. Instead, treat yourself to something good, something healthy, something long-awaited. Be faithful to your fitness goals, and soon you’ll be seeing and believing!! 
Now go kick some ass!

Do you know what the number one fitness problem people face? “No time”

www.amfightclub.com was designed for the person who can’t find time for the most important person-Themselves!

Whether your home, stuck in the office, traveling or just need a release. Its click and connect. Its always fresh its always opened and its CONVENIENT!

What kind of results can you expect? As with any exercise program you will feel better physically. The mental and soul follow. Its the balance.

Through the website you can pick a quick workout to squeeze into a very busy day,they are intense enough to get your heart rate up and give you a boost, but short enough to allow you to move onto other things.If you have more time or want quicker results you can stay with the longer form of workouts. the goal is to never get bored! boredom is a “Kill-Joy”

If you mix up the workouts your mental and physical have to stay on it’s “A” game.

Another great attribute to amfightclub.com is you have me(Julie) personally with FB and Twitter--I’m there!

You do not have to worry about a babysitter, gas prices, a parking spot..all of the hassles are gone. No more excuse of “No time”

If we feel better -we look better- That makes it easier to go into the world and make it a better place! Pass it forward!

So what are you waiting for? Click and connect….Remember “Move to Improve”!

Now go kick some Ass!

Hurts So Good

Have you ever had those times after a great workout and your body hurts so freaking bad and you wonder why. It's because lactate, or lactic acid as it is also called, is produced when exercising anaerobically. Anaerobic exercises/workouts are those where your body is working at rate higher than it can supply and absorb oxygen to the muscles and completely break down the glucose in your body.


Just because you hurt don't give up on the working out --Remember  Exercise is a reward not a Punishment!

~Battle On~

Exercise Reverses Chronic Disease and Aging

From DiseaseProof.com

By Dr. Joel Fuhrman

In addition to the many well-known benefits of exercise for reducing the risk of chronic disease, evidence has emerged in the past few years suggesting that exercise may slow the aging process at the DNA level.  

One fascinating area of research on biological aging centers on regions of DNA called telomeres, non-coding sequences located on the ends chromosomes. Telomeres are shortened with each cell division until eventually the telomeres becomes too short, preventing the cell from dividing any further (called “senescence”).  As more and more cells in a tissue become senescent, its function can become impaired – the tissue ages. Therefore telomere length is used as an indicator of cellular aging, and many studies have investigated potential factors that may contribute to changes in telomere length. 

In human studies, shorter telomere length has been associated with hypertension, cardiovascular disease, insulin resistance, type 2 diabetes, oxidative stress, and obesity.

A low level of physical activity contributes to these conditions, and therefore maintenance of telomere length may be one link between exercise, disease prevention and longevity.

Regular exercise is associated with a longer lifespan, and a number of studies have now documented links between physical activity and longer telomere length in white blood cells or skeletal muscle cells. Many of these studies have found that those who exercise regularly have “younger” DNA than those who are sedentary. In fact, one study in particular showed that older individuals (ages 55-72) who regularly engaged in endurance training not only had longer telomeres than sedentary people their own age, but also similar telomere length to younger (ages 18-32) endurance trained individuals. This is promising data that suggests that exercise helps to maintain a longer telomere length over time, contributing to slower cellular aging.

The pathways by which exercise may affect telomere length are still under study, and may be due to alleviating oxidative stress and/or inflammation. Oxidative stress and inflammation are factors that affect telomere length and also contribute to diabetes, heart disease, and cancer.  Between exercise and a diet based on phytochemical-rich plant foods, we can achieve substantial protection against cellular aging and chronic disease. However, people should be aware that extreme exercise, such as is engaged by triathletes or marathon competitors is not lifespan promoting and can add needless stress to our body.

Can't Get A Good Night Sleep?

Lots of us have problems getting to sleep or staying asleep after we drift off. Doctors says hormonal changes are responsible for a lot of sleep problems along with stress, overworking, too little exercise and more.

Here, Dr. Oz explains how to get a much better night's sleep with "That Girl".

Chocolate=Better Skin !!!

Did you know Chocolate hydrates your skin, making it firmer and more supple, and Dark chocolate contains levels of flavonol- a potent  type of antioxidant.A couple of squares should be enough to improve luminosity. Also if you apply it topically, the caffeine in chocolate may temporarily reduce skin puffiness!!
Who ever said "Better on your lips than my hips"!!  BRING ON THE CHOCOLATE!

Overcoming Roadblocks

From Families.com

by Stephanie Romero

When it comes to fitness, there are all kinds of roadblocks that can try to deter us from what we are attempting to accomplish.  Whether it’s losing weight, toning up or just becoming more active…there is always something ready to stand in the way of our efforts.

Let’s consider some of the common roadblocks that we face.  The first is getting started  Believe it or not, many people struggle with starting an exercise program or regime.

Not knowing where to start can prevent some people from doing anything at all.  They feel stuck and so they remain there (after all, it is familiar and comfortable, isn’t it?).

But there doesn’t have to be a magic plan in place.  Just get started somewhere.  Go outside and take a walk.  You don’t have to necessarily run a marathon or join a fitness center.  Just dosomething.

Another roadblock is finding the ideal “time” to exercise.  Here’s what I’ve come to discover.  There is no ideal time.

No matter the time of day, there is always a reason it won’t work.  You can’t miss your favorite TV show. You can’t get up that early.  You have outside commitments.  The excuse list could go on and on.

The way to overcome this roadblock is to just decide on a time and then stick with it.  Don’t allow other things to become excuses that hinder your efforts.  Make it work.

It could be that you just need to DVR your favorite show.  Or go to the gym directly after work.  Maybe you can’t exercise two days of the week but the other four you can. Lack of motivation is yet another roadblock.  The truth is, you have to want something in order to make it happen.  No one can do that for you.

But if you can find a way to increase the motivation, do it.  Maybe it’s purchasing a dress that you want to eventually fit into.  It could be rewarding yourself with a trip to the spa when you meet a certain goal.  Think creatively and outside the box.

No matter what roadblock comes along…there is always a way around it!

About Stephanie Romero

Stephanie Romero is a professional blogger for Families and full-time web content writer. She is the author and instructor of an online course, "Recovery from Abuse," which is currently being used in a prison as part of a character-based program. She has been married to her husband Dan for 21 years and is the mother of two teenage children who live at home and one who is serving in the Air Force.

Super Sets

Superset workouts I demonstrated on WNWO-TV where I appear every Thursday morning. Supersets will torch fat and ingite your metabolism. Check it out here.

Wake Up Your MOJO

Are you having trouble waking up your MOJO? Well here is a tip to help you get started: “PRIORTIZE”. Make an appointment with yourself to work on YOU! If it helps, write your workout schedule in your calendar. Then be sure to never cancel! Remember, you’re an important “client” and this is time set aside just for YOU! Don’t let anyone or anything get in your way, and soon you’ll find you have a whole new sweatitude attitude!!

Let’s go kick some ass!