Monday, March 16, 2015

Let's Start with Snacks

Instead of turning your daily dish of meals upside down in order to get healthy, start with snacks. One of the most important ways to make healthier nutrition a part of your lifestyle is to always be prepared for hiccups in your routine, outings with the workplace, and carpool lines that never end. If you can remember to plan for healthy snacks, you won’t come home to a house full of food on an empty stomach, which never ends well ….

My Picks for Protein

  • Tuna fish packets
  • Turkey Jerky
  • Fat-free cottage cheese with fruit (or mixed with fat-free sugar free pudding)
  • Quest Bars (HealthKick or
  • Oh Yeah Victory Bars (HealthKick or
  • Deli turkey (low sodium options available)
  • Crispy and Crunchy:
  • Rice cakes
  • Quest chips (HealthKick or
  • Roasted carrots
  • Broccoli Slaw
  • Veggies/Hummus

If you have to have chips, choose portion-controlled sizes of baked versions, Melba Toast or pretzels.

Sweet Treats

  • Fresh fruit (apple with 1 tbsp all-natural peanut butter)
  • Fat-free, plain yogurt (sweetened with stevia and/or fruit)
  • Sugar-free frozen fruit bars (like the kind by Dreyer’s Outshine)
  • Pure pumpkin puree
  • Fat-free plain Greek yogurt
  • Unsweetened almond milk (use my own stevia)
  • Whey protein powder (shake or mixed with yogurt)

My favorite way to curb a sweet tooth is to make protein pudding, using pumpkin, Greek yogurt and protein powder.

Most Versatile

  • Portion-size almonds or pistachios
  • Sugar-free gum
  • Sugar-free candies like Icebreakers

For more wellness tips, recipes and workouts, follow me on social media like TwitterIGFB and Pinterest. For more information on my services, click the links at the top of the page.

Sunday, March 15, 2015

Team A.M.Fit's Transformation Challenge

Coach Micah's Transformation after integrating healthy nutrition.
It's officially spring, the season of transformation. Science shows that nature transforms from it's prickly, cold season into the beauty of blossoms and color. Life happens. We also celebrate Easter, which is the resurrection of life. It couldn't be clearer that spring promises a hope for light, color and renewal, which is why it's the perfect time for you to have your own transformation.

Have you ever posted a #TransformationTuesday picture? Or at least seen one? What if you achieved some kind of transformation that made you feel confident enough to share your journey with others? What would it take to make you feel confident enough to take on that kind of challenge?

I invite you to register for the Team A.M.Fit Transformation Challenge, where participants will receive a wealth of resources to help them reach their health and wellness goals, as well as a chance to win a legit supplement/goodie package. 

Amber's transformation from running only to running/lifting.
Here's what you get.

  • Team A.M.Fit 3-Day Cleanse
  • Team A.M.Fit Snack Survival Guide
  • Team A.M.Fit Restaurant Survival Guide
  • Team A.M.Fit Recommended Meal Schedule
  • Option to receive email check-in's from coaches
  • Access to several at-home workouts and 1 workout video
  • Opportunity to win supplement prize including A.M.Fit's favorite goodies

Here are the requirements.

  1. Participants must register before March 29, 2015 (see form below). 
  2. Participants must pay registration fee of $25 via check, cash or PayPal (additional $2 fee).
  3. Participants must track progress with photos, measurements and/or reflection entries (on his/her own agenda). 
  4. Participants must read the Team A.M.Fit Policy.
  5. Participants must post to A.M.Fit social media at least three times during the next six week period between March 30 - May 3, with hashtags #TeamAMFit #TransformationChallenge
  6. Participants must prove to Amber of A.M.Fit that he/she has transformed and become stronger from the inside out.

To register for the Team A.M.Fit Transformation Challenge, please complete the form below.

Friday, March 13, 2015

New Healthy Food Finds for Spring

When I'm having a bad day, I go to Sprouts. Happiness seems to be bottled up in every can, tub or bag in that store. Below, I've made a video on some the latest food items I'm into this month. You can find most of these products at Sprouts or

If you order from Vitacost, please use my $10 off code:

For more health and wellness tips and resources, be sure to follow me on Facebook, Twitter, Instagram and YouTube. Please check out my services as well!

Sunday, March 8, 2015

Metabolic-Boosting Cardio Ideas

One of the worst things you can do to your metabolism is long-distance cardio or steady-state cardio every time you work out. If you've been unsuccessful losing weight around your midsection or you're currently experiencing hormonal imbalances, there's hope! Instead of working out at the same heart rate level for an hour or so, try interval training. Better yet, try high intensity interval training.

HIIT (High Intensity Interval Training): Exercising at about 71-84 percent of your heart’s maximum heart rate for 75 percent of the time and exercising at about 85-95 percent of your heart’s maximum heart rate for 25 percent of the time. Having a little extra time spent out of your comfort zone (where you feel like you’re going to die!) will put your body into Excess Post Oxygen Consumption, which means you will be burning fat at a higher rate 24-36 hours post-exercise. You will build muscle faster, thus burn fat faster.

HIIT workouts not only boost your body's ability to burn calories faster and more efficiently, it resets your hormones to work properly. The endocrine system is a fragile thing, and the more we can massage it, the more it will function the way God created it to. HIIT cardio is one of the best ways for women, especially, can tap into the fat storages like muffin tops, saddle bags or bra bulge. You know? Those areas we hate to mention.

Instead of walking/running/ellipsing (is that a word?) at the same pace, try one of the following routines on the cardio machines.

Treadmill (or watch the 10-min treadmill video above)
1 min walking on moderate incline (4-6%)
1 min jogging on moderate incline (4-6%)
30 second spring on moderate incline (4-6%)
90 second walking recovery (1-3%)
Repeat 5 times

Incline 10 // Resistance 10
1 min 40-50 RPMs
30 sec 60-70 RPMs
Repeat for 20 minutes

Choose a program like Intervals or Fat Burner.

For more ideas to change up your cardio routines, check out this 20-Minute Kickboxing Circuit or other videos on my YouTube Channel. Don't forget to follow me on Instagram, Twitter and Facebook.

Wednesday, March 4, 2015

A Newbie's Guide to Crockpot Cooking

Whether you’re a seasoned cook or a pioneer kitcheneer, you may consider learning some new tricks using the Slow Cooker Crock Pot. Slow Cookers are super-easy to use, facilitate bulk preparation and enable you to have a week’s worth of leftovers — mmmm!

Buffalo Flowers - a fave crockpot creation.
Here are my top tips for Crock Pot Cooking:

  • Prevent a big mess by using nonstick spray or plastic liners. If you can do one of these two tricks, you will save yourself some soaking and scrubbing time.
  • If you are using a lot of vegetables, watch your liquids. Because veggies cook off a lot of water, especially when covered, you can get away with less broth, water, etc. If you get too much liquid, you’re not out of luck. Try ladling out some liquid in a separate bowl, add 1 tbsp of cornstarch or flour and stir until it’s slightly cool. Then, return that mixture to the uncovered pot for about 15 minutes. It’s better to err on the side of less water because you can always add more.
  • Fill up the pot. The point of the slow cooker is to prepare more food at once, and to cook it efficiently with less monitoring. Slow cookers can burn at the bottom or leak if it overflows. The best measurement is to fill it up about 2/3 full.
  • Embrace your creative crock pot-ness. You really can’t mess this up. Try foods like oats, vegetables, broths, meats, soups, stews, or etouffee. But, if you’re in doubt, check out my favorite resources for recipes over at Hungry-Girl or Greatist.
Buffalo Flowers

  • 2 bags of frozen cauliflower
  • 1 cup (or more if you like) of Frank's Red Hot Buffalo sauce
  • 1/2 cup flour (all-purpose, brown rice or oat)
  • Garlic salt and cajun seasoning to taste
  1. Spray crock pot with cooking spray or line pot with liner and then spray. 
  2. Toss frozen cauliflower in pot and spray with cooking spray.
  3. Mix flour and seasonings into cauliflower until each piece is coated.
  4. Drizzle hot sauce on top.
  5. Cook on low for 4-6 hours or high for 2-4 hours.
  6. Mix up sauce as it cooks.

For more tips on meal prepping and cooking or other fun recipes, please check my archives on this blog. Also, be sure to follow me on Instagram, Twitter and Facebook.

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