Bring on "2015"

AM Fight Club -Stay calm and bring on 2015!

www.amfightclub.com

Well friends here we go! “2015” Yep- I don’t know about all of you but I am ready to give it my all! 
For those of you that follow my posts..If you haven’t figured out where I’m coming from with them…I will share… you see I believe with all of my heart that life is not all about the Physical-Its a balance of Physical Mental and Spirit. I have chosen in my life to try and be the best me that I …can be…Tough to do …but I am not giving up with out the best Fight I have in me. Through the physical I challenge myself and many others to fight for what they believe in. That is where the mental comes in….a strong physical & Mental =a stronger spirit. This is the full circle you need to be balanced. I believe that when we take a look at ourselves inside and work on what we think needs mending that is growth.. When we continue to work the physical with exercise we are also working on our inner growth….Because it all comes down to when we look better on the outside we begin to feel better on the inside Confidence begins to grow and when that happens we begin to challenge ourselves even in a bigger way. The things we never thought we could do…We begin to do! We all have to find a way to start. Maybe its not exercise maybe its something else that fuels your fire, but we all have the right to become the best you that you can be. So for 2015 My New Year resolution is to keep doing what I’m doing and hopefully I will inspire some of you to give it a try! 
Lets go kick some ass! 


amfightclubtv.com approved ♥

BETWEEN YOU AND YOURSELF

You are the only person who knows how you feel today.You are the only person who knows how your body is doing after your workouts
.You  are the only person who can evaluate your energy level an your pain level and the states of your body and your mind
You are the only person who can set your goals for today.
If you decide to quit you are the only person affected. If you cheat ..You are only cheating yourself.If you allow your body to control your mind only you will know the effects.
Others can encourage you, but cannot force you.
You have to stay focused on your own.
Remember nothing will make you weaker than believing you will never be strong...
~battle on~

Karma is a Bitch

Lesson Of the Karma

When a bird is alive it eats ants..
When the bird dies ants eat the bird..
Time and circumstance can change at any time.
Don't devalue or hurt anyone in life..
You may be powerful today but remember ,Time is more powerful than you!
One tree makes a million match sticks
Only one match stick needs to burn a million trees.....
So Do good and Be good!!

I Saw that!!
  xo karma

Which comes first? Looking Good or feeling Good

Like the proverbial Chicken and the Egg, you may have asked yourself at some point in the past, "Which comes first? Looking good or feeling good?"

Debating such a question can lead to a never-ending spiral of uncertainty. Does one have to look good on the outside before she starts to feel good about herself on the inside?  Or must one feel good on the inside, before she starts to like how she looks on the outside?

 

For me, I truly believe that looking good on the outside is a direct result from feeling good on the inside. While it might be possible to kid yourself for a day or two, and say you look good even when you don't feel good, eventually the truth will catch up with you. If we want to look good on the outside, then we HAVE to feel good first on the inside......about ourselves, our lifestyles, and the choices we're making every day.

 

Think about it.....how do you feel on the days you decide to skip your workout? Sluggish? Slouchy? Mad at yourself? Or how about those days when you've eaten tons of sugar and devoured oceans of salty snacks? Do you feel bloated and slow? Tired and defeated? Do you think you "look good" on these days, or do you find yourself just wishing for the day to be over, so you can start new when you wake up the next morning?

 

Now think about those days when you exercise first thing in the a.m. Do you think differently about yourself as the day goes on? Do you find yourself standing taller, shoulders thrown back, with a smile on your face? Do you feel fresh and strong the whole day through? I bet you do! And I'll also bet, you radiate this look towards all you meet throughout the day. For the good you feel on the inside, can't help but spill over to the outside. Confidence becomes your coat, self-worth the scarf you toss around your neck. You stand with a different aura swirling around you, and others will see it and more importantly, you will feel it. And once you start this feel good/look good cycle.....you won't want it to ever stop! 

 

So what are you waiting for? Get out there and kick some ass!

www.amfightclub.com

Stay Safe Shopping Tips

http://www.13abc.com/clip/10903652/shop-safely-self-defense-for-the-holidays

Mince the Muffin Top

Fight2bFit-Tip “Mince the muffin top”

As much as one might love a good muffin now and then, no one loves sporting a “muffin-top!”  You know, the dreaded “spillage” over the top of one’s waistband? With today’s low-slung jeans and tight-knit fabrics, this can be a very real problem for women of all shapes and sizes. But I’m here to share a couple tips—some quick and not-so-quick suggestions—on how to camouflage and fix that unsightly situation!

First, check your posture! Are you standing up tall? Shoulders back?  Belly-button to  your spine? If notm then stop what you're doing and realign yourself! It might sound crazy but it's true! The way you carry yourself can instantly change how you see yourself and how others see you as well. What's more, while you're pulling that belly button in  think about holding it  there for 10-15 seconds at a time. Repeat this action several times in a row and you've just completed a mini-ab-workout ll the sweat!

 

Next, check your wardrobe. Are you wearing clothes that fit too tight, or cling too much around your waistband? If you answered yes, don’t beat yourself up. Some of the blame belongs to today’s designers who’ve been pinching our middles way too hard lately! But there is hope! Look for styles that flow freely past your belt loops. Choose breezy blouses that don’t cinch your waist, but instead gather just below it. Try a new fashion or two, like the pairing of longer tops with leggings or stretch pants. When you do, check yourself out in the mirror, and see which styles you like the best. These are just a few quick and easy solutions.

Now let’s look at a solution that takes a bit more time and commitment—whittling that middle away!  If you’ve spent years doing sit-up after sit-up, don’t worry. I’m not going to suggest you do tons more. While sit-ups will definitely help this problem area, they’re not your only option. There are many other moves available that can be just as effective. For example, stand up tall, with a slight bend in your knees. Hold your hips straight ahead, while you twist side to side. Tighten with each turn, making your moves slow and deliberate. Do several sets, anywhere, anytime! At home, at work, or at play.

Now think about lifting your knees to your chest. First your right, then your left. Scrunch your tummy muscles with every lift, and you’ll feel your core begin to strengthen and tighten. Lift your arms and pull them down with each knee lift, and you’ll add that much more resistance to this routine!

Finally, grab a couple hand weights (or even that jug of milk off the breakfast counter), and stand up straight again. With the weights by your side, slowly bend and lower to your right and then return to straight spine. Repeat, 10-12 times on the right side before you switch and lower to the left. Contract your side muscles as you move. Before long, you’ll have whittled your middle away and kissed your muffin top goodbye!

Lets Mince!

Is exercise the Best Perscription?

Most of us know that exercise makes you feel better, but it is also a proven disease fighter. Those suffering with depression or anxiety, diabetes and arthritis know this first hand. But what about serious diseases like Cancer?

On the next show, we talk with a Cancer survivor and a health care professional that works with Cancer patients every day. They'll tell us the ways in which intense exercise helps fight the disease and also lessen the side effects for those that are stricken.

We'll also have the AM Fight Club fitness advice for the week.

Join us for the AM Fight Club Show with Certified Trainer and Sensei, Julie Diver.

 

http://www.blogtalkradio.com/amfightclub/2013/02/16/exercise-the-best-prescription?fb_action_ids=4425502043743&fb_action_types=og.likes&fb_aggregation_id=288381481237582#.USDZ41m6osV.tum

Priortize

Fight 2BFit-Tip-"Jumpstart Your MO-JO"

Are you having trouble waking up your mo-jo? 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!

www.amfightclubtv.com

Carbs are Energy

www.amfightclubtv.com

Compete against yourself

Do you hold yourself to the standards of other people, wishing you could be better than the next guy? Maybe this is motivating you, but an even greater skill is to just want to be better than yourself. How about pushing yourself to eat better, or walk longer after dinner each day? Goal setting is a great way to “compete” against yourself. You select the end result that you want in any concentration that you choose. Then, it is up to you, and only you, to work to achieve those goals. You will be pushing yourself towards greatness, not creating unnecessary competition against others!

Remember  it's all about "self-improvement"  work on becoming  better than you were 

yesterday..

~battle on~

motivation push

"Push Yourself" because
No one else will do it for you....~battle on~
www.amfightclub.com

Do a Burpee Well

 

I know this sounds stupidly simple but watching people do burpees, especially if you list “lifting heavy stuff” as your preferred movements, the form tends to break down pretty soon. The follow things are what I see (and what I do) when you get tired doing burpees…

• The “Belly Flop”
  • This is where you bend over and either step one leg out at a time and collapse or make an effort to jump out and then collapse to the floor
• The “Snake Up”
  • This is where you leave your hips on the floor and look like you are doing an “Up-Dog” in a Yoga class…or MacKenzie back extensions (hey, I am a physio after all!)
• The “Get-to-your-feet-anyway-you-can”
  • This is where once you have snaked up, you go to your knees and then gradually get to your feet. That sounds quite dramatic but it happens.

If you practice nice, perfect form for as long as you can, you will develop the strength and endurance you need to keep as efficient as possible for as long as possible.

If you can only get 10 done perfectly, then it sounds like 5×10 perfect burpees are a good prescription for you…remember that only perfect reps count. Get a partner to judge you – 1 warning per set – if you can’t maintain perfect reps, then the set is over and you have your 30-90secs break before doing them again. Once you can do 5 sets of 10 perfectly, start to increase the speed and reps per set.

~battle on~
www.amfightclub.com

http://youtu.be/a_YR4dKArgo

 

 

 

Do it Anyway

TOUGH TUESDAY'S
Do it anyway workout!!
10 push-ups
20 dips
30 bi-cep curls
40 sec. planks
50 tummy tucks(plank position alternating knees to chest)
40 sec. plank
30 bi-cep curls
20 dips
10 push-ups
Remember fitness is like a marriage you can't cheat and expect it to work....~battle on~
www.amfightclubtv.com

http://youtu.be/hHUbLv4ThOo?list=PL-ai-hmAg0_trBD7dYgdBHXgaBaDKWNgk

Exercise : The Best Perscription

Most of us know that exercise makes you feel better, but it is also a proven disease fighter. Those suffering with depression or anxiety, diabetes and arthritis know this first hand. But what about serious diseases like Cancer?
On the next show, we talk with a Cancer survivor and a health care professional that works with Cancer patients every day. They'll tell us the ways in which intense exercise helps fight the disease and also lessen the side effects for those that are stricken.
We'll also have the AM Fight Club fitness advice for the week.
Join us for the AM Fight Club Show with Certified Trainer and Sensei, Julie Diver.

Exercise: The Best Prescription? http://www.blogtalkradio.com/amfightclub/2013/02/16/exercise-the-best-prescription

More Motivation

10 motivational tips to live by:

"If you obey all the Rules, You will miss all of the Fun"

"I am not afraid of storms..For I am learning how to sail my ship"

"You can gain strength, courage and confidence by every experience in which you really stop to look fear in the face "

"It's our choices that show what we truly are, for more than our abilities"

"It's never to late to start over and it's  never to late to be Happy"

"We must have perserverence and above all confidence in ourselves"

"Done is better than perfect"

"Don't give up trying to do what you really want to do"

"It's better to look ahead and prepare than to look back and regret"

"There is no magic to achievement..It's really about hard work, choices and persistence"

~battle on~

 

 

BEST TEAM #1

 

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Fix Gas, Diarrhea, Constipation and Stomach Pain
Toots, Poops and Other Oops

Pasta Theory

Pasta Theory

I just read this little tidbit of information I thought was interesting.Did you know that if you take the pot off a little early that your pasta will have a satisfying bite and keep you full for hours... Why is this? Because Hot water breaks down the bonds between starch molecules. The longer you boil your pasta, the quicker your body converts those carbs into fuel. This will set off a rapid rise in blood sugar..which is followed by a hunger-inducing plunge! So whats the fix...Go with the shortest time in the recommended range on the back of the box,  This will deliver a steady stream of energy..keeping you full longer!Also less time to cook!  Win win!~battle on~

Beat to a Different Drum

http://www.13abc.com/clip/10534511/full-plate-august-31-part-2
http://www.13abc.com/clip/10534511/full-plate-august-31-part-2
http://www.13abc.com/clip/10534511/fulhttp://www.13abc.com/clip/10534511/full-plate-august-31-part-2
l-plate-august-31-part-2

Morning Push

Morning Workout
20 push ups
40 sit ups
50 squats
20 lunges (per leg)
60 sec. wall sit
repeat 3x
Stop waiting around until you feel like doing it...JUST DO IT!
~battle on~

Between You and Yourself

You are the only person who knows how you feel today,
You are the only person who knows how your body is doing after your workouts
You are the only person who can evaluate your energy level and your pain level and the states of your mind.
You are the only person who can set your goals for today.
If you quit you will be the only person effected. If you cheat your are only cheating yourself.
If you all allow your body to control your mind only you will know the effects.
Others can encourage you  but they cannot force you,
You have to stay focused on your own.
Remember nothing will make you weaker than believing you will never be strong.

~battle on~

A Vision Becomes a Reality

Just returning home from a weekend full of education.
It is inspiring to me to hear stories of how people have made there way in this game we call life.
I had the privilege to meet Paul-The President and founder of Revgear.
His Story was an inspiration to me not only as a Martial Art/Fitness Coach but as a person with dreams of my own.
His story began with telling me he was once an accountant.. He was a disciple of Krav Maga. he began His search to improve the gear being use for the Krav program .After finishing that hurdle he then began marketing the equipment by driving in his convertible to each martial art school that he could. His dream became a reality through  much hard work and dedication.
His vision for putting the best of the best in one place to educate is now also a reality "Revgear University"!!
Coodles to you Paul!!
You are the definition of the word "SUCCESS"

"Don't just seize the Day....OWN IT!!

~Battle on~

http://youtu.be/feTVgd080YI

Eat healthy On The GO

Drive-Through Done Right

Sometimes eating on the fly is a fact of life. Findings from the Centers for Disease Control and Prevention reveal that fast food accounts for more than 15 percent of daily calories for people in their twenties and thirties. If your busy schedule calls for the occasional grab-and-go meal, This might  help. Our cheat sheet identifies two safe bets for lunch or dinner at 10 of the most popular chains. With these menu picks, which each have 480 calories or fewer and are low in artery-clogging saturated fat, you can eat burgers, tacos, and fries guilt-free.

 

McDonald's

• Premium Caesar Salad with Grilled Chicken and low-fat balsamic vinaigrette plus Fruit 'n Yogurt Parfait; 375 calories, 9.5g fat (4g saturated)
• Grilled Honey Mustard Snack Wrap plus small french fries; 480 calories, 19g fat (5g saturated)

Taco Bell

• Fresco Steak Burrito Supreme plus black beans; 430 calories, 10.5g fat (3g saturated)
• Fresco Chicken Soft Taco plus Pintos 'n' Cheese; 330 calories, 10.5g fat (4g saturated)

Dunkin' Donuts

• Egg White Veggie Wake-Up Wrap plus hash browns; 350 calories, 18g fat (4.5g saturated)
• Tuna Salad Sandwich on an English muffin; 390 calories, 23g fat (3.5g saturated)

Subway

• 6" Subway Club on 9-Grain Wheat Bread with lettuce, tomatoes, onions, green peppers, cucumbers, and Sweet Onion Sauce plus apple slices; 445 calories, 4.5g fat (1.5g saturated)
• Oven Roasted Chicken Salad with tomatoes, green peppers, onions, olives, and cucumbers with honey-mustard dressing plus Yogurt Parfait; 400 calories, 6g fat (1.5g saturated)

 Starbucks

• Chicken & Hummus Bistro Box (hummus, grilled chicken, grape tomatoes, cucumber, and pita bread) plus a banana; 380 calories, 7g fat (1.2g saturated)
• Zesty Chicken & Black Bean Salad Bowl (grilled chicken, black beans, roasted corn, jicama, tomatoes, feta, greens, and quinoa with chile vinaigrette) plus Seasonal Harvest Fruit Blend; 450 calories, 15g fat (2.5g saturated)

Chipotle

• 3 Barbacoa (braised beef) Tacos on soft corn tortillas with lettuce and tomato salsa; 405 calories, 10g fat (2.5g saturated)
• Vegetarian Burrito Bowl with brown rice, black beans, fajita vegetables, lettuce, and roasted chili-corn salsa; 385 calories, 7g fat (1g saturated)

Wendy's

• Large Chili plus Garden Side Salad (no croutons) with fat-free French dressing 375 calories, 9 g fat (3.5 g saturated)
• Ultimate Chicken Grill Sandwich plus apple slices 440 calories, 10 g fat (1.5 g saturated)

Panera

• Half Smoked Turkey Breast on Artisan Whole Grain Loaf plus Low-Fat Garden Vegetable with Pesto Soup (from the You Pick Two Menu); 320 calories, 6g fat (1g saturated)
• Power Mediterranean Chicken Salad (no bacon) plus Baked Lays Potato Chips; 430 calories, 17g fat (2.5g saturated)

Burger King

• Whopper Jr. (no mayo) plus Value-Sized Onion Rings; 410 calories, 18g fat (5.5g saturated)
• Veggie Burger plus apple slices; 440 calories, 16g fat (2.5g saturated)

KFC

• 4 Hot Wings plus Sweet Kernel Corn; 380 calories, 16.5g fat (4g saturated)
   

AMFIGHTCLUB

AMFightClub

 Fitness inspiration for body, mind, and spirit!

Happiness

Today I want to address something that I think is pretty foundational for Happiness ,

 If you want to be happy, you have to decide that you are going to focus some of your energy on you–just you. You have to decide what makes you happy.

We have to take care of ourselves first before we can take care of other people. We can’t spread happiness or kindness with everyone else if we aren’t feeling it ourselves, and we definitely can’t be expecting other people to pull us out of the doldrums. We have to look out for number one.

Now, I’m not talking about being selfish at the expense of hurting loved ones or promoting negativity toward specific activities or people. And I’m definitely not suggesting that we all go abandon our responsibilities at work, home, school, etc. or to fly to a tropical island for a cocktail. (Though I would be willing to do that if anyone wants to foot the bill…) hehe
What I think we all need to do is stop for a second and ask: “What have I done for myself   today?”
Remember Happiness is not a fitness goal..It is a By-Product of taking care of yourself!

~battle on~

Fight 2 BFit

                                                                                                           

 

 

 

 Amfightclub subscribes to the philosophy that good physical health must be a conscious decision and a total lifestyle commitment.  Therefore, our websites currently offer support and encouragement on a daily basis to our list of members. We all  know that it takes a combination of eating right and exercising more, in order for our clients to succeed and maintain their weight loss. 

 

amfightclubtv.com offers a variety of online workouts to choose from.  These include, but are not limited to:

• Strength Training                                                       
• Aerobic Exercises
• Yoga/Pilates
• Combat Fitness Training
• Free Weights for Targeted Areas
• Core Workouts

 

It is my belief that if we join forces online, it will be a win-win situation for everyone involved.  You will reach maximum results and increase your overall satisfaction with the program amfightclub!  Click and connect~~
https://www.amfightclub.com
fight2bfit

 

 

AMfightclub"fight2Bfit" 

 

 

 

 

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