Breaking Bad Self-talk Improves Fitness

I’ve always been active in some way, shape or form, but started to fall into that typical slump where I would find myself making excuses not to exercise, either because I had to rush the kids to their practices, or I had to rush home to make dinner or simply because it was just too hot outside.

I stumbled acrossSide-Squat-Walk Amy by accident when I was supposed to be checking out CrossFit.  I thought to myself “Jackpot, this is exactly what I’ve been looking for!”, then Amy said “CrossFit is across the street,” I was so disappointed, but I went across the street anyway and tried out my one day free trial at CrossFit.

Afterwards, I immediately ran back across the street to AVC Elite Training. It was clear that AVC Elite Training was top notch over what CrossFit had to offer. I just stood there intrigued and so motivated by watching the group train that I knew I had to be part of it. So I joined in May and never looked back.

Double agility ladderI remember watching the group in awe, thinking I could never do the things that they can do, but wanted to so badly. Since I have joined TEAM AVC, I can see my strength and endurance build up each time I train. I’ll admit I still can’t do everything to its fullest, but each session I feel I am getting better, stronger and more proficient in the execution of Amy’s training.

I see all of the incredible results that the other trainees have accomplished in the training which has motivated me to no end to keep on going and to push myself in a positive direction breaking down the “I can’t” attitude and turning it into the “YES I CAN” attitude!

I wish I could explain why I get so excited Sunday night anticipating our Monday morning training so much so that I even lose sleep, but it’s something you would have to experience for yourself. Amy’s training is never the same and never boring.

She takes care of each and every one of us to make sure we don’t over exert ourselves and always reminds us to stay hydrated. She teaches us running techniques and encourages us to take it at our own pace. She monitors our heart rate making it mandatory to wear a heart monitor at all times in our training. She instructs and teaches proper technique and form, keeping our safety in mind at all times.  

Thanks to Amy, I no longer make excuses about not exercising and make my training a priority. It has become a part of my lifestyle now and there’s no turning back. I’ve dropped 10 lbs. (with proper diet of course) and with Amy’s help will continue to build strength and endurance with each class.

Thanks Amy for making such a huge difference in my health and well-being.
~ Sandra M.

Looking to break free of your negative self-talk and discover renewed health and fitness? Be cautious of Crossfit and other fitness fads and find out about your fitness professional. What’s their education? What fitness certifications do they have and who trained them? What do their clients’ say about training with them?  Ask for yourself!

How much do you move daily?

So, you do a great job training and working out consistently, but what about the rest of your day?

Working at Desk JobHow much of the remainder of your day is spent sitting? Whether it is due to a desk job, a long commute to and from work, or sitting in front of a computer, it is important to take a look at your daily physical activity as well.

A growing body of research is showing how hours of prolonged sitting is shortening our life span significantly and that’s even if one is very active and exercises on a consistent basis!  One study revealed that uninterrupted sitting for 6 hours a day can shave as much as 5 years off of one’s life!

Exercise is critical to our physical well-being which is a given, but exercise alone does not counter the damaging effects of remaining motionless for hours on end. According to Marc Hamilton, an inactivity researcher at the Pennington Biomedical Research Center, “excessive sitting causes electrical activity in the muscles to drop which in turn can cause a cascade of harmful metabolic effects” including:

  • The body’s calorie burning rate plummets to about 1 calorie a minute
  • Insulin effectiveness drops in a single day which can lead to an increased risk of developing Type 2 Diabetes;
  • The enzymes responsible for breaking down fats and triglycerides in the bloodstream lower which in turn will result in a drop of levels of HDL (the good cholesterol); and,
  • There is a statistical link between prolonged sitting and chronic kidney disease,  cardiovascular disease and cancer.

Do you have a desk or computer job? Get up, stand up and move around periodically throughout the day.  Even the smallest of movements will help. Don’t let a busy schedule or time constraints prevent you from being healthy and fit.

Add healthy years to your life and…keep moving. Looking for a perfect combination of personalized instruction, encouragement, motivation and results? Let’s talk about how AVC Elite Training may be right for you.

Tough Mudder Delivers for This Doctor

I have known Amy Van Cleve for many years. Amy’s enthusiasm and love for fitness motivated me to participate in 2 half marathons, a 10K and a duathlon.

When Amy asked me to participate in the Tough Mudder race, initially I was terrified. As I heard that the Tough Mudder race was the most grueling obstacle course created, so I was a little nervous.

toughmudderAnd also, I didn’t think I could sacrifice a lot of training time because of my busy work schedule. As a busy solo obstetrician and gynecologist, I am always on call so I was concerned about the time.

After much thought and soliciting back up coverage during training, I agreed to participate. I didn’t know what I was getting myself into, but knowing Amy, the training was going to be a well-organized training schedule with the focus on increasing endurance and reducing risks of injuries before and during the event.

Tough-Mudder-Training-AZOur training consisted of weekly Saturday morning workouts, 3-4 hours in length in addition to twice weekly small group workouts (3 hours). The training was long and grueling but fun.

We trained in the heat, cold and rain. We ran over 100 miles, lots of pull ups, jumps ropes, jump squats to name a few. Every Saturday morning, our Tough Mudder training group would receive a wake up text from Coach Amy encouraging us to be on time for our 7:00 am training.

Speaking of my training crew, we had an awesome time training together. I love each and every one. We complained together, laughed together and encourage each other when we were not pushing hard enough and nurtured each other during some of our minor injuries.  What a great team spirit!

Arizona MudathonThrough out the entire training, Amy was also encouraging and selfless. Even when she was injured and not feeling well she always gave it her all, encouraging me to give it my all.

I have always enjoyed exercising, but Amy pushed me to get into the best shape of my life. I am a better runner and cyclist since my Tough Mudder training. And by being in excellent shape I have started training for my first triathlon. Never prior to my Tough Mudder training or working out with Amy, would I have ever thought of training for this type of event. But I know I can do it!

The Tough Mudder event was a blast! The Tough Mudder event wasn’t as tough as I thought, because of the training readiness facilitated by Amy.

Amy bring on the next challenge.

~ Dr. Stephine

Are you looking for a fitness challenge? Stay tuned for an exciting announcement from Team AVC,  with big plans for additional training involving a special destination event in 2014.

A Physically and Mentally Healthier Lifestyle

Approximately a year and a half ago, my sister-in-law talked me into signing up for the Wall ClimbingAVC Elite Training Natural Running Program instructed by Amy, or otherwise known as “Coach AVC.”

I opted for this program knowing that it would only require a couple of hours on my Saturday mornings. At the time, being a full-time working mother of a toddler, I treasured my weekends with my girl and didn’t want to spend a lot of time away from her so this seemed like an ideal fitness program for me.

This choice, also lead me to become a trainee with the AVC Elite Group Training Program meeting two days a week. The Small Group Training Program is so jam packed with diverse and challenging training that I knew I was maximizing my time to its fullest.

Kettlebell training Mesa AZ

I was getting great well rounded instruction along with receiving cutting edge training that has given me incredible results – all in just 2 days a week. What a perfect fit for my busy schedule and lifestyle!

This has all been a life altering decision for me. It has lead to many exciting opportunities, Arizona Tough Mudder Teama physically and mentally healthier lifestyle and the chance to form new and long-lasting friendships. In this past year and a half through Amy’s diverse and informative training classes, I have been able to complete two half marathons and complete the Tough Mudder event as a member of Team AVC Tough Mudder.

Most importantly, by example, I have taught my beautiful and spirited 4 year old daughter that girls can do anything and that an active lifestyle is one of the best ways to live a happy, healthy and fun life!

As my girl gets older, I look forward to making memories and participating in physical activities as a family. Perhaps we will create traditions that my girl will continue with her family in years to come.

Thank you for everything, Amy. My future grandchildren thank you too!


What healthy traits do you model for your kids? Want to reinvigorate and encourage both physical and mental health in your routine? Check out upcoming AVC Elite Training small group training sessions in Mesa, Arizona starting soon.