Posts Tagged ‘Amplify XL Protein’

ABSsolutely Possible


Sort of. How to get abs is the topic of many a discussion in the athletic community. When folks ask, “What is the best workout for a 6-pack?”… I say, “The Popeye workout…eat your spinach!”  The best ab workout is spinach.  Seriously? Yeah, seriously.  Or, to a large extent, anyway.  See,  no matter how good your exercise program is, fat will hang on for dear life if you’re not eating the right things. You know the adage, “A moment on the lips, forever on the hips…”?  It’s not what a lot of folks want to hear, yet nutritional intake is key for fat loss. That, and having a bad-ass workout.

The Cliff Notes version? (Read fast.)

Eat lean protein, eat fiber rich foods, avoid trans fats, eat fruits and vegetables, drink water, don’t drink sugary drinks, eat the right carbs (complex carbs), limit alcohol. And plan ahead. If you fail to plan, you plan to fail…make sure you have these foods available when you need to eat to help ensure success. I’m a fan of protein shakes for ease, convenience, & flavor. I throw in frozen spinach, use no sugar added almond milk as a base, include some organic blueberries & ground flax with my favorite protein powder (Amplify XL in chocolate) plus a little PB2.  BAM! Immediate Popeye effect. (OK, well not immediate, but definitely a step closer!)

On  the training side of things, I like kettlebells, bodyweight exercises, and HIIT (along with a great diet) as great ways to get abs. I mean, if you want to get leaner, get stronger.  Forget being a cardio queen. There’s a better route to success, but it’s not for the weak. You’ve got to get sweaty & go hard. If you want it.

3-5 days a week, hit your big body parts. You can do it with free weights, kettlebells, or  your body.  Keep rest to a minimum and do a circuit. Or  two. Or three! Try this in succession:

Chris 2-Kettlebell swings

-Gobble Squats

-Single Leg Deadlift

-Push ups

-Military Press

- Pull-ups

-Hanging Leg Raises


Want to jazz it up some more? Toss in some plyo or HIIT by inserting the exercises below for 20-30 seconds:

-Mountain Climbers

-Jumping Jacks

-180 Squat Jumps


-Alternating Jumping Split Lunges

-Plank hold

ChrisNow I realize it can be challenging to go hard day in and day out, so change it up.  Walking briskly is another great way to burn fat. But I do mean FAST walking.  If you are sleep walking and think you are burning fat, then you might as well sit back, read a book, and eat some bon bons. Not gonna happen. But BRISK walking will burn calories AND preserve muscle–your metobolic burning tissue. Plus, fast walking aids recovery and can be fun.  So, listen to your body.  Keep the right people around you for support. The guy in these photos leads about 50 other maniac-minded fitness peeps in outdoor workouts each week creating synergy.

So…do you want them? (Not him, you’re on your own for that one, but “them” as in ABS!)  Then go get ‘em!

In the meantimne, live fit, laugh often, and smile.



Banana Cream Protein Pudding

Who doesn’t love dessert???!!banana cream protein pudding

It seems the cravings for sweets get even more intense when dieting hard. Or maybe you’re like me and you like to “have your cake and eat it too”…consume sweet treats, but keep them within the parameters of your nutrition plan. Protein pudding is one of my favorite desserts and I must say, I have perfected it with two ingredients: AmplifyXL and So Delicious Unsweetened Coconut Milk. I have tried other protein powders and other “milks” and liquids but this particular protein/coconut milk combo makes it a true pudding: thick & creamy! If you’re already an AmplifyXL or Amplify Smoothie user you know that it is thicker and creamier than other protein powders, making it dessert-like when mixed with water alone! Imagine it pudding!



Without further ado!

Here’s what you’ll need:

  • 2 Cups So Delicious Unsweetened Coconut Milk
  • 3 Scoops NDS Nutrition AmplifyXL Vanilla Flex (Amplify Smoothie works also)
  • 1 Package, 4 serving Jell-O Pudding Mix (I used banana cream but you can use any flavor)
  • Topping: 1/4 Quest protein bar cut into pieces

nds pudding ingredients


Whisk all ingredients together with wire whisk for 2 minutes. Refrigerate for 5 minutes or longer (I always like it to sit for an hour or more). Top with fresh slices of banana, Cool Whip & walnuts or a Quest Banana Nut Muffin protein bar.

Nutrition Info (for entire batch): 410 calories, 12 Fat, 37 Carbs, 41 Protein



muscle coffeeI’m a coffee junkie. I am addicted. I don’t even try to hide it or deny it. I find in the warmer, sunny days of Seattle spring and summers I consider that maybe I’m ready to kick this habit once and for all. And then it happens…a small cloud comes and covers up my sunshine, for even a few moments, and I crave that warm cup of caffeinated bliss. Everything looks better with that emerald green, tiara-wearing, mermaid gracing a pristine white cup in hand. And then I laugh at myself…”kick this habit? What a dumb idea!”

A few months ago my habit got out of hand. I bought a Keurig. Wow! This sure beat my Don’t Grind & Won’t Brew Cuisinart, state-of-the-art, break-the-bank, coffee pot! So easy! And just one cup at a time! This…is heaven…with so many K-Cups to choose from!! I found myself going through three of those suckers before 9am (keeping in mind, I rise at 4)

A few months ago, one of the major supplement companies released a coffee creamer type product that was supposedly a “protein” creamer. Wow! I was super excited. I usually drink my coffee black with a teaspoon or so of sugarfree Torani but I do love a bit of cream or Coffee Mate. This sounded like a great addition to my coffee. Unfortunately, when I did the product research it had miniscule amounts of protein and more sugar than Coffee Mate. Bummer. With this idea of “protein creamer” set in my mind, I was determined to find a way to make this work.

If you’ve never tried NDS AmplifyXL, I will tell you right now – it is the closest protein powder to dessert on the market. The taste is downright sinfully delicious! I decided to try throwing a couple tablespoons in my coffee. Oops! At first try it curdled and was all sorts of chunky. (Yes, I drank it anyway…two things I never waste: coffee and protein powder) I was determined to make this idea work…because even in all its “chunkiness” it tasted really good!

I won’t bother to tell you how many cups of “chunky coffee” I consumed before I got it just right but…I did get it! So here’s the trick – the water can’t be too hot. I wish I was detailed enough (no, I don’t) to tell you what the exact temperature needs to be but I have never checked. I can tell you that I drop 2 ice cubes in it after it comes out of my Keurig and after they’ve melted I stir in ½ scoop of AmplifyXL. It’s pretty much the best thing ever. It’s changed my life. No really, it has.

My addicion…is AMPLIFIED!

Fuel Your Recovery

How important is peri workout nutrition?

Oh, just ask me…I know!

As one who had always been very diligent and detailed about my peri workout nutrition, I found myself sacrificing the most important nutrition of the day these last few months. As I look back at the past few months in frustration, I have only myself to blame. But I always believe that we have not failed if we have learned a lesson that allows us to be better and do better next time.

After months of being on a very low calorie diet, my metabolism took a nose-dive. I am currently in the process of ramping things back up which means – EATING for gains and getting my metabolism back into overdrive! As a physique athlete, it is imperative to keep the body in an anabolic state, which means peri workout nutrition is imperative!

To ensure that I am getting the most benefit from my training in the gym, I am now eating a LOT of food and back to paying close attention to my nutrition timing especially as it pertains to my training. Before I hit the gym for a hard training session I make sure I eat a meal of lean protein (usually chicken or turkey breast) along with a sizeable portion of fibrous veggies and my personal carb of choice, oatmeal. (Don’t judge – I just love oats. All day, every day.) At the tail end of my training session I start drinking my recovery shake which is:ProductBanner_CoreFuel_2__83151.1359758186.1280.1280

3 scoops (1 full serving) of Amplify XL Vanilla Flex whey protein

1 scoop Core Fuel

I’d have to say my favorite thing about NDS products is that they contain everything you need for sports nutrition without the need for adding supplemental products. For instance, 1 serving of AmplifyXL contains 10g of glutamine which can help minimize muscle breakdown and aid in maintaining lean body mass. Most protein powders do not have this which means you have to buy it separately and add it to your shake.

Both AmplifyXL and Core Fuel contain BCAAs. As I mentioned in my previous post, BCAAs are the building blocks of muscle and are essential to the repair and build process. Again, another ingredient that’s already included so you don’t need to add it separately. (As a busy mom of 4 and business owner, I am all about ease and convenience!)

Core Fuel also contains Carnosyn beta alanine, allowing you to train harder and longer. It also has Kre-Alkalyn, which delivers faster than any other form of creatine available. And my favorite part about that…Kre-Alkalyn does not give me the bloating that other forms of creatine tend to do. Very “female friendly” as we gals do not like that bloat.

And of course, the taste is Uh-MAZING! I usually mix the melon flavor with my vanilla protein, but the orange cream is excellent too! Core Fuel can be used as a pre-workout as well but for me, right now, it’s working best as a post-workout/recovery supplement.

PicFrame(2)In my efforts to recover and grow, I have been trying to sleep more…which sometimes means I have to catch a quick nap during the day. I am usually up late and up again early the next morning, so my nights are short. But sleep is also a critical part of the recovery process, so nap if you have to!

In addition to your peri-workout nutrition, make sure that you are feeding your body enough during the time spent out of the gym. There are several schools of thought as far as nutrition goes, but I’ve always found that feeding the body frequently throughout the day (usually every 2-3 hours) is the best way to build the metabolism and stimulate the growth and recovery process.

For more information on Core Fuel and Amplify XL please click over to the products tab.

And always…TRAIN INSANE!




Is Muscle Important?

You BETCHA!!Amplify Smoothies build muscle fast

Strength training builds muscle. Muscle is the most metabolically active tissue in your body.At REST, a pound of lean muscle burns up to 25 times more calories than a pound of fat. So, when you add muscle, your body burns more fat. Even at rest. How GREAT is that?!  So, lift weights, eat protein. One of my favorite breakfasts is a protein pancake:

  • 1 whole egg (preferable free range) + 2 whites
  • ½ -1 scoop chocolate Amplify Smoothie protein powder
  • ¼-1/3 c unsweetened chocolate almond milk (or soy or nonfat cow stuff)
  • ½ c slow oats.

Add a couple drops of vanilla extract & mix it all together and let sit for about 2 minutes, so the oats soak up some moisture. Then pour it into a lightly sprayed omelet pan and cook.When I am finished cooking, I will remove the pancake, then throw in some organic frozen blueberries to lightly cook them. (I do try to avoid the microwave when possible.) You can either add a light syrup or try this. To get your good fat, pour a little flax oil over the pancake, then sprinkle with stevia and cinnamon and cover with your blueberries. Yum. Think I will go make some now!

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