JANUARY 2015: HAPPY NEW YEAR!

Well, I haven't published a newsletter since October, AMPS Lifestyle Change sixth anniversary month, because of a lot of changes I started going through prior to the new year, especially due to loss of some people close to me.

Change is not easy, and sometimes we don't want to deal with it or accept it.  But often times, change is necessary and very good!  We may need help adjusting and accepting it, which is fine and there is nothing wrong with seeking help if necessary.

Going into the new year, let's look forward to making some positive changes that will help us maintain a long-term lifestyle change: 1. Spiritual, 2. Mental, 3. Physical Activity & Exercise, and 4. Eating "Right"!  If you need help getting started, get in touch: http://www.ampslifestylechange.com/Services.html

In 2015, I pray that we all become authentic, and that the smile we show on the outside will truly reflect how we feel on the inside - healthy, well, whole, complete and at peace!

HAPPY NEW YEAR!

OCTOBER: AMPS Lifestyle Change 6 Year Anniversary!

October 7, 2014 marks AMPS Lifestyle Change 6 year anniversary!

It has been a steady process of implementing specific changes gradually, until ultimately reaching and maintaining my long-term goal of health and wellness...

I've learned along the way that everything has a time and a place in our lives, including food.  "Man wasn't made for food, but food was made for man!"  There will always be more tomorrow, so I eat what my body NEEDS everyday, and I treat myself to something I WANT once a week.  Adding exercise helped me get and maintain the results more quickly...

This lifestyle change even lead to a new career as a Certified Nutrition and Wellness Consultant. Read this month newsletter:

http://www.ampslifestylechange.com/Newsletter.html

If you need help getting started on your lifestyle change, it's never to late, so don't wait.  Contact us today at http://www.ampslifestylechange.com/Services.html

Remember, "Exercise Changes Your Shape, but Eating Right Changes Your Size!"

AMPS Total 35-Day "Change How You Eat Challenge!"

The original participants of the AMPS Lifestyle Change Total 35-Day "Change How You Eat Challenge" have finished! Exactly 50% completed the challenge, and lost an average to 15lbs, without exercising.

The changes were implemented in three phases: first 14-day changes, second 14-day changes, and final 7-day change!  Most of the participants said they preferred making the changes in phases instead of all at once. 

Monday, 7/7/14, the day after the holiday weekend they begin their customized eating and workout regimen. Remember, our goal should not be just to reach a certain weight, but to maintain our healthy weight long-term. That is achieved by learning to eat the "right" way and adding exercise.

If you need help getting started, contact AMPS today: http://www.ampslifestylechange.com/Services.html

Remember, "Exercise changes your shape, but...
Eating 'right' changes your size! AMPS

AMPS JULY 2014 NEWSLETTER!

AMPS Lifestyle Change

July 2014 Newsletter!

We're still talking about fruit and vegetables this month, and why it's so important to eat at least 5 - 8 combined servings a day.  Along with eating more fruit and vegetables, we also need to find fun ways to stay active, doing things we enjoy that require some physical exertion, and preferable outdoors.

It can be tempting to just pop those fresh fruits and vegetables in our mouths after we purchase them, but don't forget to clean them first.  We also discuss the proper way to clean fruits and vegetables before eating them.

Warnings

Do not wash produce until just before you're ready to prepare and serve. If you wash fruits and vegetables before storing, they will spoil much faster.

Thank you for visiting www.ampslifestylechange.com!

AMPS "14-DAY CHANGE HOW YOU EAT CHALLENGE"!

If you would like to participate in the AMPSLifestyleChange.com "14-Day Change How You Eat Challenge" from Sunday 6/1/14 - Sunday, 6/15/14, please email me at ampslifestylechange@gmail.com or info@ampslifestylechange.com.  Use the subject "AMPS 14-Day Eating Challenge!"  Include in your email your current weight.

I will reply to your email with the only two changes you need to commit to for the first 14-days.  You can commit to these changes for only two weeks, and you will be surprised of the difference you will see in just 14-days!  Remember,
"Exercise changes your shape, but eating 'right' changes your size!"
Visit: http://www.ampslifestylechange.com/Services.html

JUNE 2014 NEWSLETTER!

AMPS Lifestyle Change June 2014 Newletter

is all about BERRIES!

Summer is the season when a bountiful supply of the most healthy fruits and vegetables are available...

Strawberries

Blackberries

Raspberries

 

Cherries

There are so many delicious and healthy choices to choose from.  Check out the June 2014 newsletter to find out more!  Visit: http://www.ampslifestylechange.com/index.html

FIRST PROFESSIONAL PHOTO SHOOT!

Well, I finally had my first professional photo shoot for AMPS Lifestyle Change, LLC!

Visit: http://www.ampslifestylechange.com/ to see more pics!  Remember,

"Exercise Changes Your Shape, but Eating 'Right' Changes Your Size!"

MAY 2014 NEWSLETTER!

AMPS Lifestyle Change May 2014 Newletter

We're continuing the topic we started last month of planting your own garden. Last month was planting an herb garden.  This month is about planting your own produce.

Spring season is the perfect time to plant various produce:  beans, beets, cabbage, carrots, corn, cucumbers, herbs, melons, peppers, summer squash and tomatoes.  

If you have limited yard space, raised garden beds are the perfect alternative. They come in various sizes and shapes, and are available at most home supply stores for a reasonable price:

Share pictures of your home garden.  I will share pictures of mine also, after my mother comes to help me plant it...LOL  Eat healthy, eat fresh, and eat your own!

Visit us at: www.ampslifestylechange.com

APRIL 2014 NEWSLETTER!

AMPS Lifestyle Change April 2014 Newsletter is out!

This month, we are talking about herbs:

- the best ones to eat!

- how to grow your own herb garden!

- a delicious recipe for an herb salad!

Herbs are so simple to grow and they are full with natural health benefits!

Consider growing your own herb garden today, especially with the beginning of spring.  Take advantage of all the natural sunlight and rain that usually comes this time of year.

It doesn't take much space to have an herb garden.  You can have one in a studio apartment, all the way to a full garden on your estate.  Wherever you live, you have space to grow an herb garden.

If you have an herb garden, share what your favorite herbs are to grow and why? Lavender has to be at the top of my list, for obvious reasons:  I love purple, and it has a "heavenly fragrance"!

Visit our website: http://www.ampslifestylechange.com/index.html

My Favorite Running Shoes - FiveFingers!

I absolutely love the Vibram FiveFinger running shoes!  I've run in them for most of the last three years, and have't had any running related feet issues.

Before I ran in them, I had heel problems often.  And for the last few months, I've tried running in regular enclosed running shoes.  Now I'm having problems with my two large toes.  Is it my imagination or is it the shoes?

Whatever the reason, I will be getting another pair of FiveFingers this weekend!

What is your favorite running shoe?  Please share...

Also, visit AMPS Lifestyle Change: http://www.ampslifestylechange.com/

MARCH 2014 NEWSLETTER!

The AMPS Lifestyle Change March 2014 newsletter is out!  We discuss the importance of eating less C.R.A.P. and eating more F.O.O.D.!

Gradually eliminate:

C - carbonated drinks

R - refined sugars

A - artificial sweeteners & colors

P - processed foods

and

Consume more:

F - fruits & vegetables

O - organic lean proteins

O - omega 3 fatty acids

D - drink water

The newsletter goes into more detail about the C.R.A.P. to eliminate.  As far as the F.O.O.D. to consume, good sources of omega 3 fatty acids are:

- select seafoods, specific oils, beans, nuts & seeds, spinach, winter squash, broccoli & cauliflower, omega from fish dietary supplements.

Read "8 Easy Ways to Load Up on Healthy Omega-3 Fats"!

Please visit us at: http://www.ampslifestylechange.com/index.html

GAINING A HEALTHY ATTITUDE ABOUT FOOD!

“The Sabbath was made for man, and not man for the Sabbath." (Mark 2:27)

I've always loved this scripture, and have learned to apply it to food in my life in this way: "Food was made for man, and not man for food!"  I have had to learn to let go of the emotional hold food had over me: if I felt happy, I ate; if I felt sad, I ate; if I wanted to celebrate, I ate; if I wanted get somebody back for hurting me, I ate; etc.  Always eating, eating, eating, whether I wanted to or not.

But in 2008, when I started my lifestyle change, after the first two months of changing how I and my family eat, I finally came to the realization that food was created to provide our bodies what it needs, and not to make us happy or fulfill voids in our lives that we can't otherwise fulfill.

I learned to eat the daily recommended serving sizes from all five food groups, drink as much water as my body needed, and stop eating when I had consumed the daily requirements.  If my stomach growled in between meals, that was ok!  I would be eating again within two to three hours from the last meal, and it wouldn't kill my body to have to wait.  And if my stomach growled after 7pm, I would just drink more water.

Yes, food can be enjoyed and I do treat myself to anything I want once a week, usually replacing my early afternoon snack with a sweet treat of choice.  But day in and day out, I follow the same eating regimen - whether I'm working or off; whether I'm on my regular schedule or on vacation; whether I'm traveling or at home - regardless of how my schedule may change, I eat "right" most days.

The days I don't eat "right", I don't freak out.  I just start over with the next meal.  We can work out everyday like crazy, but if we don't learn how to eat "right", we may reach our goal, but more slowly than we ought; or we may reach our goal, but not be able to maintain it long term; or we may never reach our goal, but just be more tone.

Exercise is good and important as we continue our lifestyle change of nutrition and wellness, but exercise is only 20% of losing weight; how we eat is 80% of losing weight and keeping it off, which is our ultimate goal!  Always remember...

"Exercise changes your shape, but eating 'right' changes your size!" 
AMPS Lifestyle Change, LLC  
visit: http://www.ampslifestylechange.com/

INDOOR CARDIO WORKOUT OPTIONS!

I really miss my morning runs outside these past few weeks, but the weather conditions have been too risky to take a chance.  So, I've explored many at home cardio alternatives, and I've enjoy the following the most:

Brazilian Butt Lift DVD: a 50 minute cardio/weight interval training workout, that gets your heart rate up and keeps it there, while also working all the muscles of your body

P90X: a 90 day workout challenge, includes 12 intense workouts that use resistance and body-weight training, cardio, plyometrics, ab work, martial arts and yoga

INSANITY: a dance workout that keeps your heart rate up the entire time, while you have fun dancing to some real hype music, which helps make the time go fast

If you don't have access to a video or prefer to do something on your own, these are my tried and true staples:
- running up and down the staircase for 30 minutes; if you stop, add that much time to make your total running time equal 30 minutes
- jogging/jumping jacks alternating in place for 30-45 minutes; turn on some music to make the time seem to go faster
- imaginary jump rope for 30 minutes; great all over body workout

These are just a few examples of cardio exercises you can do at home, if you prefer to go outside like I do, but can't for whatever reason.

TWO MONTHS INTO THE NEW YEAR! HOW'S THAT RESOLUTION GOING?

It's hard to keep New Year's resolutions.  It sounds good, to make a firm decision to do or not to do something.  But the problem lies in the fact that most of us are depending on our own abilities to get it done.  That works for very few of us.

The key to long-term success is to make permanent lifestyle changes gradually. When I started my lifestyle change February 2008, the first thing I did was start changing the way I ate.  The first change was increasing my amount of water intake to at least 64oz a day.

After a week, the second change I made was eliminating all "whites" and replacing them with all "browns": whole wheat or multi-grain bread for white bread; whole wheat pasta for white pasta; sweet potatoes for white potatoes; brown or wild rice for white rice; using natural sweeteners like honey, molasses and pure maple syrup instead of sugar; etc.

After about two weeks, the third change I made was eliminating "processed foods": no more sausage, bologna, margarine, etc.  The final food change I made was eliminating red meats.

I did not start exercising until April 2008, two months after I had started my lifestyle change, because I had discovered that "Exercise changes your shape, but eating 'right' changes your size!"

However, exercise was the logical next change because even though I had lost weight those first two months without exercising, I needed to make sure that I was toning my body as I lost, to avoid any extra sagging skin.

Over the past six years, I have gradually reintroduced some of the foods I originally eliminated back into my diet, but in moderation.  I've learned that in the beginning, you have to take extreme measures to train yourself how to control food, because for most of our lives we've let food control us.  Once we have the control, then we can trust ourselves not to lose control when we eat certain foods again.

If you are the kind of person that can make a resolution and stick with it, that's great! However, for the majority of us, change comes gradually, but gradual lifestyle changes will help us be successful for the long-term!

Check out AMPSLifestyleChange.com February 2014 Newsletter!

EXERCISING DURING THE COLD WEATHER MONTHS!

Don't let the cold weather deter you from maintaining your outdoor exercise regimen!  

Some key tips I use during the cold weather months are:

- wearing layers, but not too many layers.  The goal is to get moving and get your heart rate up, so that you sweat.  Therefore, you will warm up rather quickly, as long as your move at your fastest pace and maintain it through the duration of your activity.

- wear good athletic shoes.  Make sure to get your foot properly sized and get help selecting the type of athletic shoe that's best for your level of activity.  Invest in a better quality shoe that will last longer while giving you the support you need.  If your feet feel good, you'll be more likely to perform at your optimum ability.

- drink lots of water.  Drink a large amount before you start your activity, and then replenish with more after you finish.  Make sure to drink at least 64oz of water a day, but you may require more, depending on your level of activity throughout the day.

To learn more, visit: http://www.active.com/fitness/articles/cold-weather-training

However, we must also be very careful during cold weather months.  You may want to avoid doing activities outside if:

- temperatures are below 35*F; however, if you do go out in temperatures below 35*F, make sure to dress appropriately and avoid wearing cotton, because it absorbs the moisture: http://www.fitnessmagazine.com/blogs/fitstop/2011/12/28/fitness/your-winter-workout-woes-%E2%80%93-answered/

- thunder, lightening, ice; the risks in these conditions outweigh the benefits. Consider indoor alternatives like stair runs, jumping jacks, cardio exercise videos, etc.  Just make sure to get your heart rate up and maintain for at least 30 minutes.

HAPPY NEW YEAR! LET'S GET IT DONE IN 2014!

Welcome to a new year and my new blog!  I am Miriam Smith, a Certified Nutrition and Wellness Consultant.  I started my journey February 2008, and after learning how to eat the right way and gradually adding exercise, I reached my weight loss goal in eight months, and I have maintained, without relapse since.  I eat three meals and three snacks every day, and I drink a lot of water.  Exercise was not emphasized in the beginning, but after I saw that changing how I ate got the weight off, I started exercising to reshape my body.  If I can do it, you can too!  You can visit my website to learn more about AMPS Lifestyle Change and the Plan: http://www.ampslifestylechange.com/