Exercises with resistance bands....

Check out this video. These are some great exercises using resistance bands. Thanks Hank Ebling!

Chocolate Chip and Pumpkin Protein Muffin - Recipe

Chocolate Chip and Pumpkin, Protein Muffin - Makes 1 muffin:

MIX:

2 TBS pumpkin puree

1/2 scoop vanilla whey protein

2 TBS oats

1 tsp egg whites

1/4 tsp baking powder

1/4 tsp cinnamon

1 TBS cottage cheese (I use low fat or fat free)

1 tsp DaVinci Gourmet Zero Calorie Caramel Syrup

1 Stevia packet

1 tsp chocolate chips

Mix all ingredients in a bowl. Spray inside a coffee cup with olive spray and put mixture in cup. Cook in microwave for about 1 minute, less if you like it more moist. I sometime like to spray it with some spray butter when eating. DELICIOUS AND GOOD FOR YOU. Multiply ingredients and time for more servings. 

ENJOY!

AMY

MASTERING PORTION CONTROL- You've got to master portion control to get thin. That means...

MASTERING PORTION CONTROL

You've got to master portion control to get thin. That means learning what a real serving size is and how many of those portions you can eat and still lose weight. Here is a guide using your hand, if you don't want to use a food scale or measuring cups. 

Using the hand method, one serving for these foods looks like this:

* Eat salad the size of both hands put together

* Eat fish, poultry, and lean meats the size and thickness of the center of your palm

* Eat hard cheese, salad dressing, oil, nut butter, nuts, and seeds the size of two thumbs

* Eat veggies, choped fresh fruit, milk, low-fat cottage cheese, yogurt, cereal, rice, pasta, cooked grains, and cooked beans and legumes the size of your fist.

Also, on packaged food, don't be fooled about serving size. Some packages are not a single serving. You may not want to buy a package with multiple servings if you don't have the will power not to eat the whole container in one sitting. If you don't think you can eat one serving of enchilada when there are two in the package, don't buy it.

Eat 5 times a day. Eating 5 times a day will stabilize your blood sugar. If your blood sugar gets high, your body will overproduce insulin, and insulin makes your body store fat. Your 5 meals should include breakfast, lunch, dinner, a midmorning snack, and a midafternoon snack. You will lose weight more quickly if you eat on a schedule like this.

Another tip, choose a smaller plate. As the size of your plate increases, so will the amount of food. Choose a plate 7" to 9" iinches in diameter instead of the traditional 12" plate size. Always put food on dishes, and avoid eating food straight from a box, bag or serving bowl.

I hope this helps! Have a great day!

Amy :)

Funny Faces...

Funny Faces...

 When it comes to weight training,there are a lot of different approaches, but whether you are doing high repetitions with lighter weight or low repetitions with heavier,it's those last few reps that mean the most.  Those should be a challenge to get through. I look for funny faces during those last few reps.When you are really challenging yourself physically you make those funny faces.If you are not making them, especially when training heavy,you may want to increase your weight or number of reps. Make sure you get the most out of your work out! Have a great day!

 Amy

"It's not just about calories".....

"Everybody should pay attention to this. 
It's not just about calories".

Check out this article from Natalie Jill to find out why:

Insulin - What YOU Need to Know - Natalie Jill Fitness Image courtesy of NatalieJillFitness.com

Welcome

Welcome to my blog: Amy.Fit 

 

My name is Amy Hazekamp and 

I am a Certified Personal Trainer. 

My goal is to give you fitness and nutritional advice and motivation to help you get

healthy and fit and stay on track. I hope you enjoy!

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