Benefits of the JumpRope

https://youtu.be/eSVJoxiEAfE?list=PL08FE82C7407B6BE5

Take Care of Yourself

This says is all.  ."BALANCE" is what its all about!
Happy Sunday Everyone!  xoxo

Take Care of Yourself TODAY’S SCRIPTURE “For God has bought you with a great price. So use every part of your body to give glory back to God because he owns it.” (1 Corinthians 6:20, TLB) TODAY’S WORD from Joel and Victoria There is no doubt that being in shape spiritually is the most important kind of fitness. But being in shape physically is very important as well. Some people know the Bible well — they pray often and they know what to do, but they don’t have the physical energy to do anything at all. All three parts of your being — physical, emotional and spiritual — should be healthy and in sync for you to function most productively. Your body is the temple of the most high God, and you must honor Him with the care you take of it. Seek a balance, and try to be healthy and God-honoring in every part of life. A PRAYER FOR TODAY God, thank You for giving me the ability to honor You with my body. Help me to take care of my body and make it a stronger and healthier temple for You. In Jesus’ Name. Amen. — Joel & Victoria Osteen

Smile ..It's FREE

Did you Know...

 

"A smile is a curve that sets everything straight." -- Phyllis Dyer

Have you noticed that when you smile at someone, especially if you catch them off-guard, that they smile back?

OK,  Well Maybe not everyone smiles back but this is what it CAN do!!

A smile relaxes the facial muscles and calms the nervous system. Laughing sends more oxygen to the brain...triggering the release of brain chemicals called endorphins. These chemicals help us feel positive. Laughing can also lover blood pressure, relieving stress and boost your mood.

A smile can help people just feel better.. It can actually help people who deal with depression and anxiety.

If a smile helps you or someone else feel happier ..Why not SMILE! It's FREE!

Dear who ever is reading this..

I hope you have a reason to smile today !

~battle on~

 

 

Questions and Answers With Amfightclub Jullie

A Question and Answer with AM Fight Club Julie

What separates someone who achieves great things from those that don’t?

Great fitness is achieved by those that never give up! They continue to challenge themselves in many ways. It doesn't have to be a big

challenge..Just something small. More is not always better. Once a person realizes this- Their fitness and improved lifestyle will begin!

What do you say to someone who says they just can't do a workout--they have no motivation?

Motivation is a daily task for most of us. When the excuses start getting

in the way-It gets tough to battle back. Tell yourself there is no time like the present! Lets go!! Each individual has to find it in themselves to power-up.

What kind of motivational tools do you recommend-Positive visualization, a reward, better health, or something else?

Motivational tools are a huge part of our daily lives, All of these tools

listed are used. Of course the buddy system is also a great too! Being

responsible for another person’s well being can play a big part in staying

focused. So many times we will do things for someone else versus ourselves.

Tell about a client you and who said they had no motivation but turned their life around and makes fitness and health a  priority?

There have been many clients who said  "I CAN’T DO THAT", there is no way, it’s impossible for me, I’m too old, too heavy, too out of shape or whatever but once they try and continually get better they don't ever want to look back again. Why? Because they feel so much better about themselves. It really is mind over matter.

​Can you teach motivation or does it have to come from within?

Motivation comes from within. I can create circumstances to influence it-but it comes from them.It's something we all have to work on!

What is your definition of the word motivation and in your experience, why do some people have it and some don't?

Motivation is about psyching yourself up, that chest pounding,fire

feeling excitement! We all have it--sometimes. That’s the key

word (sometimes) Motivation is an inner drive to fulfil a goal. Motivation is a push!! It is something required when you want to finish a goal.

Can motivation help you overcome other obstacles in life other than

fitness and health?

YES!

Exercise has life changing benefits. Exercise is not just about aerobic capacity and muscle size. Sure It can improve your health and your physique- trim your waistline, improve your sex life and even add years to your life. People that exercise regularly tend to stay with it because it gives them a sense of well being. They feel more energetic throughout the day. Sleep better at night, improve memory and feel more positive about themselves and their lives.

Does having a workout partner help keep you motivated because you want to honor your commitment to them?

There is strength in numbers! One of the smartest things you can do is get a workout buddy. In fact having the right workout buddy can make the difference between failure and success. The right workout buddy can help you tap into those extra reserves of strength and energy so that you push thru a few extra steps!

Why do people get motivated to get healthy for an event like a class

reunion only to let it all slip away after the event is over?

The adrenaline rush is over.. You pushed yourself and so you feel you need some time to relax  and recover. It is sometimes considered a low grade depression. This happens in every event. Think about it. You are so focused on the big day(Maybe a class reunion or a wedding or a marathon) you’re driving for. You structured your life because you had a reason for your goal to be achieved. So it is  natural to think "what now?"

You have to fight that mental sabotage and keep going!

What kinds of motivation techniques do you use with clients?

Trainers like myself do not just teach exercise, We also serve as a life

coach. Helping clients set and achieve goals in their personal life is well

as  in their physical life.. I believe making a positive example of yourself speaks loudly.You are your best advertisement. Always give positive talk to people. You can not force someone to want change-but you can plant seeds that might blossom into a greater awareness and motivation one they finally decide it's time to make the change.

motivation amfightclub-julie diver

Squat Challenge

Introducing the KING of all bodyweight exercises- the SQUAT~ Squats are awesome because they provide a great workout for multiple muscle groups, including the butt, thighs, and core.

It’s for that reason that 30-day squat challenges have become increasingly popular over the past year.

Here is a principle to create a different kind of squat challenge that will give you the best possible chance of safely getting a toned butt and thighs, along with improving your technique. Here’s how it works:

• You will do a different squat variation each week for a month. The variations get more difficult as the month progresses.
• Each day has a target number or reps for which you should aim. You can do them all in one go or spread them out throughout the day.
• If you fail to reach the target number of reps with perfect form you must go back to the beginning of that 7 day period.
• You may not have heard of each variation, so how to do them properly is explained below
  

Counterbalance Box Squat:

• With your feet shoulder width apart, keep your chest up and arms out in front of you as a counterbalance.
• Sit back and down onto a surface, such as a chair or stool. Let your butt touch the surface,but don’t sit down.
• As you descend make sure your knees are tracking over your toes.
• Return to the starting position by pushing through your heels and squeezing your glutes.

Prisoner Box Squat:

• Keeping the tips from above in mind, place your hands behind your head rather than out in front of you.
• Use a lower chair or stool than before to make sure you are squatting deeper.
• Over the course of the week keep lowering the surface until your thighs are parallel (or lower) to the ground when in the bottom position.

Counterbalance Air Squat:

• Remove the chair or stool and put your arms out in front of you.
• Squat down as before, ensuring that your thighs are parallel to the ground (or lower). The deeper you squat the more muscles you activate.
• Remember to keep your torso as upright as possible by keeping your chest up.

Prisoner Air Squat:

• Put your hands behind your head once again and continue squatting as low as you can.
• Remember: chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through your heels.
• By the end of the month, you should be able to do a basic bodyweight squat with great form.

So what are you waiting for? Take on the challenge and share it with your friends! We can’t wait to see your results!

 

 

 

How to burn Abdominal Fat

You don’t need to spend a dime to tighten and tone thoseabdominals. You only need to understand a few things about the human body.

Body fat is located directly beneath the skin. Do you know where most of the rest of it is? Inside the muscles. Doing crunches will not get rid of this fat, and neither will any vibrating belt in the television ads.

BURN THE FAT
The best way to slim down in the middle is to do plenty of cardiovascular exercise. Some good examples of this are:
walking, jogging, swimming aerobicsbicycling…and high-activity sports like racquetball, tennis and basketball. Anything that brings your heart rate to its training zone and keeps it there for at least twenty minutes conditions your heart and burns fat.

As you lose subcutaneous fat, your skin will become more taut. As the fat within your muscles decreases, you will appear more toned and less flabby.
Don’t be afraid to use weights.
Adding more mass to your muscles, will rev up your metabolism to heights it has never before reached.
Your body fat is like one organ, located throughout your body, and you can’t take it off of just one spot unless you have liposuction done.

~battle on`

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! 


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