The ONE MINUTE REP INTERVAL PROTOCOL AVC Elite Training Blog by Amy Van Cleve

AVC Elite Training Blog by Amy Van Cleve
What is the One Minute Rep-Interval Protocol?
ANSWER: The One Minute Rep-Interval Protocol is basically the number of repetitions that are met in a 1 minute time period during the execution of a particular exercise. 
QUESTION: Why is The One Minute Rep-Interval Protocol implemented in the AVC Elite Group Training Program?
This method is implemented into AVC Elite Training because it encourages the trainee to push harder to failure several times throughout the one minute. By allowing the trainee to “rest at liberty” it lends itself to pushing him/her as hard as possible and then resting as long as necessary before getting back at it again.
group training outdoors
 Those of you who train with me can attest to the many times you have heard me say….”Okay Guys, You have 15 seconds left….Let’s see if you can get a few more out.”   Those extra “few” add up over time and hence make the trainee stronger, gaining more muscular endurance, and improving upon their overall fitness….For the most part, when there is some “rest” during that one minute rep it is because mechanical 

Outdoor fitness in Mesa

or metabolic failure has been reached and therefore the trainee must stop.
This method of training is great because it gives the trainee the power to rest at will, but it also encourages him/her to push as hard as possible to “earn” that rest.
The One Minute-Rep Interval protocol method of training promotes, fat-burning and muscle building.  It is faster paced doing exercises back to back with rest only taken when needed which is essentially “interval weight training”…The heart rate spikes up and down throughout with a significant amount of “breathlessness” occurring creating that metabolic furnace effect torching calories…And as many of you know….Heat burns calories! 
Burning Fat
This training is high volume which increases blood volume to the working muscles, eliciting a good “pump” which has been shown in much research to increase muscle cross- section length….The amount of weight used is moderate, keeping it light enough to complete the necessary mid-range number of reps needed for hypertrophy (growth), but heavy enough to elicit failure multiple times within that minute.
When executing this training protocol frequently a “burning” sensation is felt in the muscles, causing the release of fat burning hormones such as lactate, testosterone and growth hormone, driving up the metabolism.
AVC Elite Training is a perfect “merger” for fat loss and muscle building!
 Training outdoors in Arizona So there you have it in a nutshell as to why the One Minute-Rep Interval protocol is highly effective and a main staple to AVC Elite Training….

This is one of the finest, most unique, individualized, challenging, technically sound and above all…. FUN fitness programs out there! 

Come see for yourself….You won’t regret it!
Make fitness fun
Contact Coach AVC Today!
Spring Group Training 2018 Program In Session
It’s Always A Great Time to Jump On Board No Matter When!
Fit for summer
*New Days and Time! Tuesdays/Thursdays 5:30AM


They are nothing fancy and nothing new….The good old Stair Case!

Stair climbing has been around for quite some time, but yet most pStair Case for Amy Van Cleve's Elite Training Stair Climbing Classeople don’t think of the stairs as being a great form of training or a workout, rather the thought is to bypass the stairs and take the escalator or elevator instead.  What a missed opportunity in gaining some total body fitness!  In addition, intentionally incorporating some stair climbing training into your workout or training routine, will only make you that much stronger and efficient in more ways than one!

10 Reasons Why Stair Climbing Is A Great Total Body Workout:

  1. Stair Climbing includes the entire body taxing the cardiovascular system which means increased heart rate which translates into improving the cardiovascular system.
  2. Stair Climbing strengthens, tones and shapes the lower body, including the glutes, quads, hamstrings and calves.
  3. Stair Climbing is a great way to blast a maximum number of calories in a short amount of time.
  4. Stair Climbing is “Free” with just about everyone being able to access a good hearty set of stairs.
  5. Stair Climbing can be intense (depending on how you attack them) engaging the body’s largest muscles. Visualize yourself having to lift your entire body weight up step after step depending on your muscles to lift you….More difficult then running!
  6. Stair climbing is a weight bearing activity since you are lifting your own body. This translates into building bone strength.
  7. Stair Climbing can be used in a progression…. Meaning it can be made more advanced in challenging yourself by “mixing it up” such as taking 2 stairs or more at a time and/or incorporating some running with the stairs.
  8. Stair Climbing can be done by almost anyone whether it’s the elite athlete or the general fitness enthusiast.  There are no age or gender limitations.  
  9. Stair Climbing is Low Impact which makes it a great form of cross training.
  10. Climbing Stairs is a fantastic Core Strengthener which is the epicenter of our physical fitness.

AVC Elite Training Stair Climbing Group

The next time you opt for taking the escalator with those stairs sitting right next to it, you may want to reconsider.  Taking the stairs anytime the opportunity lends itself will only be in your favor.

AND…If you want a great form of cross training that’s both challenging, giving you an overall total body blast, and it’s FUN, try incorporating a Stair Climbing workout into your fitness routine or training.  Discover for yourself just how great this challenge can enhance your overall physical conditioning.

Amy Van Cleve Elite Training Stair Climbing Workout


Want to give some Stair Climbing Training a try?
Come Join Team AVC as a “drop in” while we continue to get in TOP Stair Climbing Shape preparing for the Bisbee 1000 2015! 

See you on the Stairs!
Coach AVC


Contact Amy: 

office: 480-832-3869


John Gilliam

I would like to share with you my journey with AVC Elite training.  I was a former high school athlete that was gifted with good genes.  I was very active in numerous work, sports and other activities up through my early 30’s and never really worried about weight gain or the quality of the food I ingested. It wasn’t uncommon for me to eat fast food, drink sodas in large sizes without any negative repercussion to my body.
Then I got promoted into management and started to get older. I continued to eat like I did in the past, but I gave up a lot of physical activity and guess what? I slowly started to gain weight. Over the next 20 years, I focused on my career and paid little attention to my health being so wrapped up with work. I went from 175 lbs in my mid-30’s and finally hit over 225 lbs at 54 years old. My cholesterol was elevated (over 260+) My LDL, HDL and Triglycerides were all in the unhealthy ranges. This was a wake up call….I needed to make a change!
 John Running Training with AVC Elite Training
Over the years Amy continually shared advice on how to combat the added weight issue with nutrition and fitness/exercise regiments, but I didn’t listen to all of her messages. I started back with AVC Elite training in 2010 at age 50 but really focused only on the activity side of the equation. I ate somewhat better, but could still use improvement not always making the best food choices.  I had little success changing my body composition. While I got stronger and did feel better with more consistency in my fitness, my weight changed only slightly. I knew I had to do more.
About 2 years ago I decided to focus on the complete package of exercise and nutrition following Amy’s constant advice. Nothing over the top, but simple changes that would sustain me for a lifetime in regards to my overall health, nutrition and my fitness. I knew that the only sure way for these changes to occur were to take them slowly and “one day at a time” as Amy always tried to teach me.
 John Training EVC Elite Training
  • I incorporated better eating patterns emphasizing eating “super clean” as Amy always tried to direct me.
  • I focused on Non-GMO organic foods including a more balanced diet making sure I was getting as many nutrients as possible as Amy constantly tried to share with me over the years.
  • I eliminated my fast food intake and made smarter meal choices on the road when I traveled which can be very difficult to do but by no means impossible.
  • I also stepped up my workout routine by adding some weekend workouts and staying consistent with AVC Elite Training’s two day a week Training program.

This was the perfect combination that worked!

Two years later I have dropped 23 lbs and I feel stronger and leaner than I have in years. While I can still afford to drop a little more fat, I now understand that with my continued improved lifestyle of health, fitness and nutrition I will continue to improve even more so in time. I have finally discovered for myself the key to success instriking a great balance in life and am now experiencing positive changes both inside and out. It took me a while to learn this but with age there is wisdom, right?
My cholesterol improved significantly with my numbers now all in the “normal range.” This was done all natural with no gimmicks, no drugs…just hard work with improved nutrition and exercise. I will continue to live and practice this lifestyle as I have never felt better in my life and I am not getting any younger. Thanks to Amy…I am getting stronger, healthier and now needing a belt on all of my PANTS!
John Gilliam
3353 E Fox S
Mesa, AZ 85213
480/223-8497 (mobile)


The Dangers of Prolonged Sitting

You May Want to think Twice Before Grabbing That Chair

I bet you never thought “the chair” could be a deadly weapon against your health.  Well, you may want to think twice before “copping a sit” for hours on end in front of that television, computer or iphone.

Time to Move

Here are a few facts and statistics as to why:

  1. Sitting for extended periods of time can raise the risk of developing Type 2 Diabetes, heart disease and premature death, even for people who meet their daily exercise requirements recommended by health professionals.
  2. If you sit for more than 3 hours each day, your risk for kidney disease increases.
  3. Sitting too long can cause what is called “nonalcoholic fatty liver disease.” Yuck!
  4. Sitting for more than 6 hours a day raises your risk of death, even if you workout!  For men, 6 hour a day sitters who exercise increase their death rate another 18% higher than those who sit under 3 hours a day. For women, 6 Hour a day sitters who exercise are 37% more likely to die over 14 years then those who sit less than 3 hours a day. Holy Smokes! If that isn’t incentive to get off that tush, I don’t know what is!
  5. Every hour you sit in front of the T.V. your life expectancy is slashed by 22 minutes.
  6. Watching T.V. for 6 hours a day can take 5 years off your life!  Is there anything good enough on television to watch for 6 hours anyway?

What if I am not watching television for 6 hours a day, but I have to sit all day at a computer and desk? Is it all hopeless for me? Nothere is good news for those of you who do sit at work daily and that good news is this.

Get up and walk for better health

Interrupting long periods of sitting with as little as 2 minute breaks doing some light or moderate activity such as…

  • walking around
  • getting up from your desk and moving
  • going for a walk at lunch

…helps control glucose and insulin levels. In addition, you will provide better circulation and help in preventing chronic joint and muscle pain from simply sitting all day every day. That’s right…sitting can cause pain and body issues along with internal health issues! Now that alone is worth getting up and moving!

Stay out of the Death Trap and cut your risk factor for mortality by moving off and away from the chair. It will add years to your life and keep you far healthier in the long run…And…it just may keep that “derriere” from expanding as well!

 Need more incentive and motivation to get off that chair and move? Come join the AVC Elite Training Crew by not only getting in top notch physical condition, but extending your life keeping disease and illness at bay. 

5 Reasons to Drink Fluid Recovery

Protein + Glutamine for Award-Winning Muscle Recovery


You’ve heard me talk about why to choose Fluid Performance over other sports drinks for optimal hydration, and now it is time to talk about recovery drinks.  Fluid Recovery drink mixes were the first product Fluid made back in 2006.recovery-nutrition

Fluid Recovery is a fortified recovery drink with a 4:1 carbohydrate-protein blend. The protein comes entirely from whey protein isolate (the result is lactose-free and gluten-free). Fluid Recovery also provides glutamine, electrolytes and vitamin C and contains organic vanilla and Dutch processed cocoa in the Chocolate Wave flavor.

The benefits of FLUID Recovery are numerous. Ingesting Fluid Recovery within 30 minutes of training or a strenuous workout makes a significant difference in expediting the entire recovery and hydration process.

The Five Benefits of Fluid Recovery

  1. Energy Restoration: Simple & Complex Carbohydrates in optimal balance replenish muscle glycogen levels after exercise training and competition.
  2. Muscle Repair:  Whey Protein Isolate repairs damaged muscle and aids in building new lean muscle.
  3. Reduced Aches & Pains: L-glutamine directly fuels the immune system, aids in tissue repair, and helps to manage exercise-induced inflammation.
  4. Reduced Cramping: Vital electrolytes lost during exercise are replaced and help speed absorption.
  5. Immune System Support: Vitamin C + L-glutamine help scavenge free radicals and nourish a stressed immune system.

It’s your body, so choose wisely in what you put into it with Fluid Recovery!

What’s the Difference Between Fluid & Other Sports Drinks?

Fluid Performance drink mixes are designed using all-natural ingredients to supply efficient energy, buffer lactic acid and alleviate cramps during exercise. Fluid concentrates on providing a sports drink that has less sugar and more (high quality) electrolytes than most other drinks on the market. With less sugar and additives, Fluid is easier on your stomach and easier for your body to absorb.

Fluid vs. Other Sports Drinks

Serious athletes drink sports drinks such as Fluid for the combination of maltodextrin and fructose – in that order. The combination of maltodextrin and fructose equal a complex carbohydrate.This is vital for athletes as it increases the total carbohydrate transport, creating available energy and oxidation, in turn allowing you to exercise at a higher VO2 max once glycogen stores are depleted.

Fluid vs Sports DrinksArtificial sweeteners, simple sugars (e.g. evaporated cane juice) and other mystery ingredients are common in many sports drinks. Despite research proving that ingesting large amounts of sugar, artificial sweeteners and mystery ingredients can cause major intestinal problems including diarrhea and/or cramping – not good news for any athlete or exerciser. (I’m sure some of you can attest to this effect first hand!)

Many people equate good taste with an artificially high sweetness level. By contrast, Fluid tastes light with a hint of sweetness while providing quality hydration.

Why Fluid?

Fluid HydrationFluid contains no artificial  ingredients, stimulants, colors or flavors. It is 100% natural and is gluten-free and lactose-free. Fluid contains the highest quality electrolytes minus the junk that is in so many other products.

It’s your body, so choose wisely. And, drink your Fluid!