Lean Body Buffalo Podcast: Recent Episodes
Brian Meisenburg
3 Simple Ways To Approach Fat Loss After 401. Prioritize Nutrition Eat More Whole Foods : Focus on nutrient-dense foods like vegetables, fruits, whole grains, lean proteins (such as chicken, fish, and legumes), and healthy fats (like avocados and olive oil). These foods provide essential nutrients and fiber, helping you feel satisfied while consuming fewer calories.Control Portion Sizes: Pay attention to portion sizes and avoid mindless eating. Smaller, balanced meals throughout the day can help regulate your appetite and prevent overeating.Limit Added Sugars and Processed Foods. Cut back on sugary drinks, snacks, and processed foods. These often contribute excess calories without providing much nutritional valueBe More Active:- Strength Training: Building muscle is crucial for fat loss. Strength training helps increase your resting metabolic rate, allowing you to burn more calories even at rest. Aim for at least two days of strength training per week - Stretching and Flexibility: Don't forget to stretch! Maintaining flexibility can improve your overall fitness and prevent injuries.3. Lifestyle Habits - Get Enough Sleep: Lack of sleep can disrupt hormones related to hunger and appetite. Prioritize quality sleep to support weight loss and overall well-being. - Hydrate: Drinking enough water can help control hunger and prevent overeating. - Manage Stress: Chronic stress can lead to weight gain. Practice stress-reducing techniques such as meditation, yoga, or spending time in nature.Remember that consistency is key. Gradual changes over time will yield better results than extreme diets or quick fixes. And as you lose fat, you'll gain improved energy levels, better health, and increased confidence! 🌟Want help getting started? Lets chat. Go HERE and schedule your FREE session!
- The Couch Sprint: Instead of doing sprints on a treadmill or track, sprint to the couch the moment you walk in the door. This habit prioritizes getting to your comfortable seat as quickly as possible, ensuring you don't waste any energy on unnecessary movement.2. The Junk Food Buffet: Ditch meal prep and healthy eating. Stock your pantry and fridge with an endless supply of junk food. The goal is to consume as much processed food as possible, with a focus on high-sugar, high-salt, and high-fat content. Your taste buds (and cardiologist) will thank you.3. The Sedentary Shuffle: Replace walking, jogging, or cycling with a new exercise: shuffling from one chair to another. This habit encourages you to minimize standing and maximize sitting time. Bonus points if you can shuffle while simultaneously scrolling through your phone!
Now wanna know the REAL way to achieve amazing results? Go HERE and lets talk :)
The fitness world is flooded with conflicting advice, and I felt lost in a sea of options.I tried everything, but nothing seemed to work.Until I narrowed it down to the 3 essential methods that changed the game.Say goodbye to overwhelm and hello to clarity.Want to cut through the noise and discover the simplicity behind a toned physique?Click the link to watch my free training.
Wanna learn more about how we can help? Go HERE
The 'what', 'why', and 'how' of Fat Loss after 40Want the inside scoop on fat loss after 40... So you understand how learning to work “WITH” your body and NOT “against” it helps build your ideal health and fitness and makes fat loss so much easier. The “OLD” way of doing Fatloss was doing super hard soul crushing workouts or following so starvation diet. And instead, choose the “NEW” way which works with your body. Your Goals. Your needs and your metabolism THIS is true freedom.
- You won't get bulky. Seriously. Women who get bulky WANT to do it and work hard at it. It doesn't happen by accident. 2. You burn more calories at rest with lean muscle tissue, meaning you can work out less, eat more, and tone faster. 3. Bone strength. Weight-bearing exercise offers it in spades. 4. Energy. More muscle means more JUICE. Fewer energy troughs and spikes, better balance throughout the day. 5. Better sleep, rest, and recovery. Often within weeks (or less). But the BIGGEST reason I love strength training? Why I know it's the best way for 99% of women to transform their physique and live better, healthier, less restricted lives?
Ready to torch that stubborn fat and transform your body? It's not just about what you do in the gym or the kitchen – it's about the POWER of ACCOUNTABILITY! Join us as we unveil the ULTIMATE Fat Loss Success Formula that so many have missed. 🔥🔥🔥🎬 In this video, we're diving deep into the three pillars of fat loss: FITNESS, NUTRITION, and ACCOUNTABILITY. Whether you're a beginner or a seasoned fitness enthusiast, this proven formula is your key to sustainable fat loss and a healthier lifestyle.What you'll learn:💪 FITNESS: The most effective workouts that ignite fat burning and build lean muscle. We'll talk about HIIT, resistance training, and how to structure your workout routine for maximum impact.🥗 NUTRITION: Discover how to fuel your body with the right foods at the right times. We'll break down the best fat-loss friendly foods, meal planning tips, and how to enjoy your favorite treats without derailing your progress.🧠 ACCOUNTABILITY: Find out why accountability is the secret ingredient that amplifies your results. Learn strategies to stay on track, how to set realistic goals, and the importance of a support system.👊 Whether you're struggling to lose those last few pounds or you're looking to kickstart your fat loss journey, this video will provide you with the tools and motivation you need to succeed.Remember, fat loss isn't a sprint; it's a marathon. And with the right formula, you're already one step ahead. So hit that play button, and let's get unstoppable!👇 Drop a comment below with your biggest fat loss challenge and let's tackle it together!👍 If you find value in this video, please LIKE and SHARE with someone who could benefit from this formula.▶️ SUBSCRIBE for more content to help you reach your fitness goals and become the best version of yourself.
Welcome to our channel, where we empower individuals over 40 to take control of their metabolism and achieve optimal health and fitness! In this highly informative video, our dedicated fitness expert will guide you through a comprehensive understanding of how to master your metabolism after crossing the milestone of 40.As we age, our metabolism naturally undergoes changes that can impact our energy levels, body composition, and overall well-being. However, fear not! Our expert will equip you with practical tips, science-backed strategies, and valuable insights to revitalize your metabolism and unlock your true potential.In this video, we will cover a wide range of topics that include:1. Unveiling the Metabolic Changes: Learn about the specific factors that affect metabolism as we age, such as hormonal shifts, muscle loss, and decreased metabolic rate. Gain a deeper understanding of how these changes impact your body and fitness goals.2. Nutrition for a Revved-Up Metabolism: Discover the importance of a well-balanced diet that fuels your metabolism efficiently. Our expert will provide valuable guidance on essential nutrients, portion control, metabolism-boosting foods, and the significance of hydration.3. Tailored Exercise Regimens: Get ready to embark on an exercise journey specifically designed for individuals over 40. Learn effective workouts and training techniques that promote muscle growth, increase metabolism, and enhance overall strength and vitality.4. Lifestyle Modifications & Habits: Explore the crucial lifestyle factors that play a vital role in optimizing your metabolism. Our expert will discuss the importance of quality sleep, stress management, and other habits that contribute to a healthy metabolism.5. Boosting Energy Levels: Discover practical techniques and natural remedies to combat age-related fatigue and boost your energy levels. Learn how to harness the power of proper sleep, stress reduction, and targeted nutrition to revitalize your vitality.By the end of this video, you'll have a clear roadmap to harness the power of your metabolism after 40 and achieve the energetic, fit, and vibrant lifestyle you desire. Remember, it's never too late to take control of your health and unleash your full metabolic potential!Don't forget to subscribe to our channel and hit the notification bell to stay updated with our latest fitness tips, expert advice, and exciting content designed exclusively for individuals over 40. Together, let's master our metabolisms and embrace life to the fullest!Curious to learn more? Lets talk. Go HERE and schedule your free session!
If your goal is fat reduction, protein is one of the biggest keys to help your body do its thing. Not only does it take more calories for your body to process protein vs. fats and carbs... It's the core building block of the lean muscle that will boost your metabolism. Once you understand how to use protein the way your body needs... You can build nearly any body composition you want. I reveal exactly how in this free video training!
Curious to learn more? Lets talk. Schedule your complimentary session HERE
Fitness success after 40 is all about doing the right workouts, eating the right foods and doing it the right way. The old way of doing longer and longer workouts and setting less and less are over. It’s time learn the 5 pillars to focus on, In this episode I teach about what you need to focus on and why.
Wanna learn more about our proprietary method? Click HERE to learn more
Weight loss and fat loss is never just about losing the weight or the fat. It’s about losing the habits and patterns that got you there in the first place and replacing them with better ones. 💥 If you want to strip away unwanted fat, increase muscle mass, and transform your body composition in the next several weeks and months, make sure you:Know the daily/weekly habits and patterns you’ll need to accomplish and form to get that goal.Have a set routine in your calendar that includes these habits.Have someone to hold you accountable for sticking to it.
Need help getting started? Want some accountability to help you achieve your goals. Be our VIP go HERE for a free VIP pass!
Even if your goal is to drop lbs... There's one sign you should never, under any circumstances, start cutting calories. It requires that you listen to your body... Because if you ignore this cue, even with the best intentions... You can mistakenly add fat and lose muscle even if you're training at your max. To discover your body's cue telling you whether it's safe to cut...
Listen as I explain the importance of NOT going to low.
Need help in your fitness journey. Want a plan designed just for you?
Click HERE to learn more...
fatlossbuffalo
fatlossafter40
Ever heard the saying, "Exercise is queen and nutrition is king"? 🏋️♀️👑 It's a powerful duo that reigns supreme in the fitness kingdom.Building muscle and losing fat isn't just about lifting weights or running miles. It's a dance between the energy you expend and the fuel you take in. Nutrition lays the groundwork for transformation; it's the king that sets the rules. What you eat determines the quality of your kingdom—your body.And exercise? It's the dynamic queen that commands your muscles to grow and your endurance to soar. Together, they create a synergy where the real magic of body transformation happens.So, don’t just focus on one and neglect the other. Give your nutrition the throne it deserves and let exercise lead the way to a fitter, stronger you.
Want a customized plan (YOUR plan) designed just for you, your goals, your needs and your abilities. Let talk. Schedule your complimentary VIP session HERE
fatlossbuffalo
fatlossafter40
Discover the science behind metabolism with this informative episode.
Explore the three main factors that impact your metabolic rate:
- Basal Metabolic Rate (BMR), which is the energy your body needs at rest; the
- Thermogenic Effect of Food, which refers to the energy required to digest and process the food you eat; and
- Physical activity, which plays a crucial role in burning calories and boosting your metabolism. Gain valuable insights on how to optimize these factors for a healthier and more efficient metabolism.
Interested in a complimentary session? Go HERE
fatlossbuffalo
fatlossafter40
Think of your metabolism as a fat burning furnace. Its literally the thermost that regulates how many calories (fat) you burn throughout the day.
Learn what the difference is.
Need more help? Schedule your complimentary session HERE
Are you feeling the slump? The reality of 2024 setting in as your goals feel more out of reach every day? This is nothing to be ashamed of — besides, guilt is one of the most destructive emotions there is. It's early in the year. If you get back on track now, you can still make this a kickass year for your body and overall health!Need help getting started? Not sure where to start? Go HERE and schedule your complimentary session.
fatlossbuffalo
fatlossafter40
Weight Loss Resistance Syndrome (WLRS) is defined as having a harder and harder time losing fat (around the belly), a slowing metabolism, and a constant feeling of lethargy .
In this episode I explain each symptom and give practical advice on how to overcome WLRS
Need help creating a customized plan just for you? Go HERE and schedule your free VIP session.
fatlossbuffalo
fatlossafter40
Are you tirelessly working out and eating healthy, but still not seeing the results you desire? You might be dealing with weight loss resistance syndrome! Here are some key points to help you understand this frustrating condition and its symptoms:🔹 Weight loss resistance syndrome refers to the struggle to lose weight despite maintaining a healthy lifestyle and regular exercise.🔹 Symptoms commonly include a slow metabolism, increased hunger or cravings, difficulty losing inches around the waist, and a lack of energy.🔹 Hormonal imbalances, such as insulin resistance, can contribute to this syndrome, making weight loss even more challenging.🔹 Other symptoms may include irregular menstrual cycles, difficulty building muscle mass, and a tendency to gain weight easily.🔹 Remember, weight loss resistance syndrome is a complex condition influenced by various factors like genetics, stress levels, sleep quality, and underlying health conditions.🔹 Seeking guidance from a healthcare provider or registered dietitian can help identify and manage weight loss resistance syndrome, providing personalized strategies and support to achieve your weight loss goals.Don't let weight loss resistance hold you back any longer! Take charge of your health and reach out to professionals who can guide you on the path to success. 💪🏼✨
Home - Applied Fitness (fatlossbuffalo.com)#WeightLossResistanceSyndrome #StrugglingToLoseWeight #HealthyLifestyle #TakeChargeOfYourHealth
Welcome to "Guilt-Producing Easy," the ultimate guide to kicking off your fitness journey with a positive mindset and achievable goals! 💪🎯 In this empowering video, our fitness expert will inspire you to take the first step towards a healthier and happier lifestyle. 🌈
Starting a fitness routine doesn't have to be overwhelming or guilt-inducing. We believe in the power of simplicity and the incredible impact of stacking small wins along the way. The key is to begin slow, steady, and build momentum gradually, allowing yourself to celebrate each milestone achieved. 🚀🎉
Join our expert as they share invaluable insights, practical tips, and motivational strategies that will transform your perception of fitness. Discover how to embrace the concept of "guilt-producing easy" and harness it to your advantage. 💡✨
Learn to set realistic goals and break them down into manageable steps, ensuring that your fitness journey becomes a sustainable and enjoyable process. Our expert will guide you through various exercise techniques, emphasizing the importance of proper form, consistency, and gradual progression. 🏃♀️🏋️♂️
Through this video, you'll also explore the psychological benefits of stacking wins. By celebrating even the smallest accomplishments, you'll develop an unwavering confidence, creating a positive cycle of motivation and achievement. 🌟🎉
Whether you're a beginner or looking to get back on track, "Guilt-Producing Easy" is your ultimate resource for embracing a fitness routine that fits seamlessly into your lifestyle. Embark on this transformative journey with us, where you'll learn to prioritize self-care, find joy in the process, and cultivate a healthy relationship with your body. 🌟💖
Don't let guilt hold you back any longer! Join us and unlock the secrets to starting slow, keeping it simple, and stacking those incredible wins that will propel you towards a fitter, stronger, and more confident you.
Remember, it's time to ditch the guilt and embrace the power of "Guilt-Producing Easy"! Hit play now and let's embark on this life-changing fitness adventure together!
Need help getting started? Lets chat.Schedule your free session HERE
Welcome to our latest episode focused on the unique challenges and opportunities that come with getting fit after 40! In this empowering video, we delve into the changes our bodies undergo as we age, and how these changes redefine the rules of fitness success. From modifying our workout routines to adjusting our dietary habits, we share practical, science-backed advice geared towards those who are 40 and beyond. We'll debunk myths, shatter stereotypes, and prove that age is just a number when it comes to fitness and health. We believe that age should never be a barrier to fitness success, and through this video, we aim to inspire, motivate, and guide you on your journey to becoming the healthiest version of yourself. So, whether you're a fitness newbie or a seasoned gym-goer looking to shake up your routine, this video is for you! Don't forget to like, comment, share, and subscribe to our channel for more fitness tips and tricks. Your journey to fitness success after 40 starts here. Age is only a number, and it's never too late to start! Learn more at www.fatlossbuffalo.com#FitnessAfter40 #AgeIsJustANumber #HealthyLiving #FitnessSuccess #FitnessMotivation #NeverTooLate
After years of starvation diets, over-exercising, weight loss challenges and other gimmicks your metabolism may become stunted, stalled or slow to burn calories.
This leads to:
Fear of Aging– Worried about the typical health issues that come with aging, such as reduced mobility, strength, and overall fitness.
Desire for Control– Feel like you’ve lost control over your body and want to regain it
Social Pressure-You may feel social pressure to look a certain way, especially in a society that often values youth and thinness. (Total BS By The Way..!)
Lack of Confidence– You may lack confidence in your ability to lose weight or get fit
Fear of Failure– You may have tried to lose weight in the past and failed, which could make her hesitant to try again.
I get it. These are all very real emotional issues that need to be addressed. Our trainers understand you. They know how you feel. They have found that by focusing on the uniqueness of the person really is the way to achieve results.
Every-BODY is different and therefore EVERYBODY needs a different plan (your plan) to help you achieve lasing results.
Need help getting started? Click HERE for your free ession
1- It slows age-related muscle loss and increases muscle mass and quality. We all lose muscle as we age, but we need it to stay strong enough to function in daily activities, not to mention to travel, enjoy sports, and play with grandkids.
2- Resistance training burns fat. Think it’s all about cardio? Wrong. So many people want to lose weight, and if you’re one of them, then you need to be lifting.
3- Weight training improves balance -- both when standing still and when moving, thus lowering the risk of falls.
4- It eases arthritis pain.
5- It lowers blood pressure.
6-It fights obesity.
7-Strength training fights osteoporosis. This is an extra motivation for women, who lose a small percentage of bone mass each year after menopause.
8-It fights depression among older adults.
9-It prevents dementia, including Alzheimer’s.
10- It prevents Parkinson’s Disease.
11-Weightlifting helps you sleep better.
12-It helps your self-esteem and appearance.
13-It can improve memory and mild cognitive impairment.
14-Strength training is effective at treating the symptoms of Type 2 diabetes.
15- It boosts our metabolism, in addition to burning fat and building muscle. So, we’re also using more calories when we’re resting and sleeping.
OK, so I listed more than 10! Honestly, it was hard limiting it down to just 10! So many reasons to strengthen train.
Not quite sure where or how to start? Lets talk. Schedule your free session HERE
- Feel Better About Yourself. Starting a new fitness program will help improve and increase your confidence and self-esteem.
- Improves Your Mood. Nothing helps improve your mood like a good workout
- Reduces Your Risk Factor For Certain Diseases. Heart Disease and Diabetes and certain cancers. Osteoporosis etc.
- Reduce Those Unwanted Pounds. Ignite your metabolism
- Improves longevity. Lifespan and Healthspan
Need help getting started? Visit www.fatlossbuffalo.com to learn more
3 Reasons Why You Need To Start Your Fitness Journey Now.. Right NOW ( And 3 Ways We Can Help)
🚨 1. Rediscover Self-Confidence: A personal trainer can help you reclaim your self-esteem that may have been eroded over the years due to societal pressures or personal struggles.
For example, you may have spent the last two decades focusing on your career or raising a family, and somewhere along the line, your personal health and fitness took a backseat. This can often lead to feelings of self-neglect and low self-esteem.
🚨 2. Building Strength for Life's Challenges: Life after 40 can bring unexpected challenges - perhaps your children are leaving home for college, or you're dealing with the emotional stress of aging parents.
Consider the story of Mary, a 45-year-old client. She was initially struggling with empty nest syndrome when her kids went to college. However, as she started her fitness journey, she found a new sense of purpose and strength.
She was not only able to lose weight but also discovered a newfound confidence that helped her navigate through this challenging phase of her life.
🚨 3. Empowerment and Independence: As we age, there can be a fear of losing independence due to physical limitations. But it doesn't have to be that way.
Take the example of Susan, a woman in her late 40s who decided to hire a personal trainer. After a few months of training, she was not only able to shed some extra weight but also gained enough strength to participate in outdoor activities that she loved but had stopped due to physical constraints.
3 Ways We Can Help You Now... Right NOW
⭐️ 1- DIY. Download our FREE Fitness Success After 40- Metabolic Jumpstart. Its filled with workouts, healthy recipes and tons of useful information to help you ignite and optimize you Metabolism
⭐️ 2- VIP Jumpstart. Want something more? Try our 100% FREE VIP Metabolic Jumpstart. You Are Entitled To:
✅ 3 Custom-Designed Personal Training Sessions in our private and exclusive boutique studio.
✅ 30-Day Fat Burning Meal Plan Individualized Just For You
✅ One-on-One Assisted Stretching Guaranteed to help improve mobility, flexibility, posture and eliminate aches and pains
⭐️ 3- Experience The 30-Day Fat Loss Over 40 Solution!
🏆 This is our signature program. Your coach will custom-design a fat loss over 40 Solution to help you look (and feel) years younger. Burst with confidence and collect compliments from friends and family.
🙋♀️Message Us and Let Us Know How We Can Help. Let us meet you where you are at. No obligation or "strings" attached. Just...... ☮️&❤️
Would you like to be 50 pounds lighter just 12 months from now?
Can you image how you would look?
You’d look like a whole new, younger person.
It’s actually much easier than you think, and I’m not talking about invasive, costly surgery, or grueling routines.
All it takes is losing one pound each week. One single pound.
Let’s break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500-calorie deficit each day to lose 1 pound in a week.
Your 500-calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise.
If you don’t currently exercise, then any new activity will count towards your 3500-calorie weekly goal.
Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
Here are 7 simple ways to cut 250 calories:
- Drink plain coffee instead of a sweetened coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled coffee drinks.
- Just say NO! to treats and snacks. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
- Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30-minute jog is the act of getting your shoes on and walking out the door. It’s true.
- Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
- Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad knees’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
- Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
- Come give my fitness program a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn hundreds of calories at a time, so what are you waiting for?
Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.
And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.
When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?
Weight loss resistance syndrome (WLRS) is a term used to describe the difficulty some women over 40 may experience when trying to lose weight. This syndrome is often attributed to hormonal imbalances, changes in muscle mass, and a slower metabolism that typically occurs as women age. It is also associated with other factors such as stress, poor sleep, and unhealthy eating habits.
A slow metabolism can make it harder for women over 40 to lose weight because it refers to the rate at which the body converts food into energy. As women age, their metabolic rate tends to decline due to various factors, including a decrease in muscle mass and hormonal changes. Muscle is more metabolically active than fat, so having less muscle mass means that the body burns fewer calories at rest.
Hormonal changes also play a significant role in weight loss resistance for women over 40. As women approach menopause, estrogen levels decrease, which can lead to increased fat storage, particularly around the abdomen. Additionally, lower estrogen levels can cause insulin resistance, making it more difficult for the body to process sugar and increasing the risk of weight gain.
Another factor contributing to a slow metabolism and weight loss resistance in women over 40 is the impact of stress. Chronic stress can lead to elevated cortisol levels, which can cause the body to store more fat and make it harder to lose weight. Poor sleep quality, which is common among older women, can also negatively affect weight loss efforts by disrupting hormones that regulate appetite and metabolism.
In summary, weight loss resistance syndrome for women over 40 is a complex issue that involves hormonal changes, a decrease in muscle mass, and a slow metabolism. These factors, along with stress and poor sleep, can make it more challenging for women in this age group to lose weight. To overcome this resistance, it is crucial for women to adopt a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and adequate sleep. Consulting with a healthcare professional or nutritionist can also provide personalized guidance and support in addressing weight loss resistance.
Curious to learn more how we can help you with WLRS? Click HERE to learn more
What are you going to do differently in the 2nd half of 2023
Are you going to reduce your stress level?
Are you going to improve your diet?
Are you going to take exercise more seriously?
Or will you allow the Summer to pass by without changing a thing?
If you haven't put any thought into it, then do so now.
The cool thing about a Summer is that it gives us the opportunity to reflect over our life, to acknowledge where we are and where we want to be headed.
If you would like to be headed in the direction of improved health, lowered weight and increased strength, then here are 17 suggested changes for you to apply this summer:
1) Exercise 2 more hours each week than you did in 1st half of 2023
2) Go to bed and wake up at the same time each day.
3) Drink less alcohol.
4) Sign up for one of my time-tested fitness programs.
5) Stop drinking and eating artificial sweeteners.
6) Use heavier dumbbells.
7) Eat less bread, or even eliminate gluten from your diet.
8) Train for a 5K, 10K or a marathon.
9) Eliminate corn syrup from your diet.
10) Exercise at least 4 times each week.
11) Eat healthy, simple dinners at home.
12) Do not eat fast food.
13) Drink less caffeine.
14) Eat more protein and fiber.
15) Drink water throughout your whole day.
16) Do not eat packaged snack foods.
17) Contact me for motivation and support.
Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list.
Take a minute to jot those down.
Step back and re-examine the list. Which of these changes are you going to make your own?
I certainly don't expect you to make all of these changes – though the more you do, the greater your transformation will be.
Remember, like I mentioned above in #4 and #17, I'm here to offer you the instruction, support and motivation you need to make the summer of your dramatic transformation. Want help? Click here to learn more about how we can help
If having a lean and sculpted body is your goal then I’ve got good news for you: follow these 5 Workout Secrets and your goal will quickly become a reality.
These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.
Workout Secret #1: Consistency is KEY
If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.
Workout Secret #2: Set ATTAINABLE goals
Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.
Workout Secret #3: Make it CONVENIENT
Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Workout Secret #1 by staying consistent.
Workout Secret #4: Find something you LOVE
Similar to Workout Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.
**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Workout Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.
Workout Secret #5: Work with a PRO
This is my favorite Workout Secret because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.
Don’t wait another minute! Call or email me today to get started on your personal body transformation.
If you're not happy with your body then your workouts have lost focus.
What is your immediate goal?
If you don't have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.
I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.
1. Setting your goal
You want to be in "better shape" but that's so vague. Dig deeper.
What specifically do you wish you had now that you don't?
- To drop 3 dress sizes.
- To lose 2 inches of arm fat jiggle.
- To melt 4 inches from your waist.
- To be able to run 3 miles without stopping.
2. Define your timeline
Now that you've determined exactly what part of your body isn't up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you'll find that achieving your goal becomes an easier process.
- To drop 3 dress sizes by August 20th vacation.
- To lose 2 inches of arm fat jiggle by October 13th wedding.
- To melt 4 inches from your waist by July 7th pool party.
- To be able to run 3 miles without stopping by June 16th city 5k.
3. Name your prize
It's time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let's add a prize that you'll receive once you've accomplished your goal. This prize shouldn't be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.
- A couple new outfits for your August vacation.
- A sleeveless dress for the October wedding.
- A new swimsuit for your July pool party.
- A new pair of running shoes for your June 5k.
4. Picture it
You know what you want, when you want it by, and the reward you'll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.
- See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
- Imagine how you'll feel walking down the aisle baring your toned arms.
- See yourself lounging by the pool in your swimsuit, carefree and happy.
- Imagine the feeling of accomplishment you'll feel as you cross the finish line.
5. Recipe for success
The steps that you've taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body.
This is where I come in.
I'm fanatical about propelling each and every one of my clients through their own personal body transformation.
Call or email today and I'll get you started on a program that will make your goals a reality.
As you age your muscle mass naturally dwindles. This process, called sarcopenia, begins as early as 20 and can ramp up to .4 lb loss in muscle each year starting at age 40.
There is a solution to fight off sarcopenia and to maintain your muscles: exercise your muscles with an assortment of resistance training modalities. Consistency is key – the muscle building benefits of each workout ends after about 48 hours.
Keep challenging your muscles and they will repay you with ageless strength!
Call or email today to get started on a program that will keep your muscles young. Let’s do this!
The following 3 habits will result in weight gain faster than you can say 'anti-fitness habits.' Break these habits quickly.
- Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won't give you a 'full' feeling, these drinks slide by without notice of how many extra calories you're getting. Stick with water to avoid extra calories.
- Not Exercising.Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high.
- Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.
Feel like it makes sense to talk about your health and fitness goals? Lets chat. Grab your complimentary session HERE and start your fat loss and fitness journey tomorrow!
Fitness Success After 40 | The Truth About Your Metabolism
When it comes to metabolisms, some work fast, and some work slower. That's all there is to it though, right? Wrong.
There are countless factors that play into how the metabolism works, how fast it works, and what triggers this increase or decrease. To put it simply - our metabolism works like a thermostat.
Unfortunately, just like a thermostat, our metabolisms can become damaged over time from harsh diets and lifestyles, like chronic low-calorie dieting. Without using all the technical talk or boring you, our bodies have a natural BMR (basic metabolic rate).
If we mess with this natural process within our body, like not eating enough calories or over-exercising, then we start to mess with our personal thermostat that we've been talking about this whole time.If you aren't eating enough calories to sustain your body's basic needs, your body starts adapting to make up for the loss of energy, which means slowing the metabolism down...
There's been a major misconception floating around the fitness world for years that fewer calories equals weight loss - at the end of the day, all it does is slow down your metabolism's natural speed and encourages weight gain in an attempt to fix the imbalance happening.
Curious to learn more? www.fatlossbuffalo.com for your FREE Signature Fitness VIP Jumpstart
oday’s focus is a biggie because even though you can’t see it, it can have a major effect on your health…
And that’s belly fat.
There are two basic kinds of belly fat …
- The “pinch-an-inch” type that’s just under your skin, called subcutaneous fat
- And the fat deep inside your body that you CAN’T see, called visceral fat
It’s the second type we’re going to talk about today.
Having some of that deep visceral fat is healthy because, among other things, it can help protect your organs.
But too much of it can lead to heart disease, diabetes, and stroke.
You can get a buildup of visceral fat because of your genetics and/or lifestyle factors like stress, diet, lack of exercise, poor sleep, etc.
Here’s a quick test to see if you are at risk:
- Grab a tape measure and measure around your waist.
- Divide your waist size by your height (using either inches or centimeters for both calculations).
- A healthy ratio is no more than 0.5 (for both women and men).
If you’re not where you want to be, the great news is that a healthy lifestyle goes a long way toward helping to prevent and reduce your visceral fat levels.
Schedule your complimentary session HERE
Remember when losing weight and dropping inches was so much easier in your 20's and 30's...
It just seemed like the weight just fell off. However, now the rules have changed. What worked then simply doesn't work anymore.
After 40 your body begins to change. Your metabolism cahnges. Heck... we change! So you have to change the way you approach your health and fitness.
In today's episode, I outline what you need to focus on to achieve the results you desire (and deserve!)
Curious to learn more.. Lets chat. Go HERE for a complimentary session
Nothing irks me more than when I hear these 5 myths. It frustrates me because I know it can sanatorium your results. Listen in as I put to test 5 fat loss myths
Losing fat, dropping fat after 40 can be a challenge. What used to work doesn’t work anymore. It’s time to change the way you approach your health and fitness. Listen in as I explain.
I’ve outlined the 4 steps below to get you back on the fitness fast track.
Step One: Get Focused.
Your crazy weekend happened. You ate things from your “never eat these” list, you drank more that you should have, but now it’s over.
Draw a line in the sand. The bad eating stops now.
If you’re serious about your fitness goals, then this weekend was the exception, and not the rule. Maybe it was your birthday, or your friends and family were gathered for a celebration, and the peer pressure to partake in unhealthy food was too much for you to resist.
Don’t beat yourself up for falling off the fitness wagon this once. Simply get back up, dust yourself off and get re-focused. Leave the past, and your slip-ups, in the past.
Step Two: Get Hydrated.
While bad eating can take on many forms, the end result is most often dehydration and water retention. The only way to restore balance is to get hydrated.
Your first priority in getting back on track is to drink plenty of water throughout your day. Start with a tall glass of water in the morning, and carry a water bottle with you.
Don’t add artificial sweeteners or stimulants to your water – these will work against your hydration efforts. To add flavor, slice fresh fruit, herbs or vegetables to place in your water, just like at the spa.
Step Three: Get Picky.
For the next few days I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and some lean meat. Whole, real foods will quickly help to restore balance.
Don’t eat packaged foods for the next few days. This means saying no to snack foods, processed meat slices, dairy, baked goods and alcohol.
Try the recipe for roasted broccoli below – this is a wonderful, whole food dish.
Step Four: Get Moving.
So you’ve put an end to the eating madness, you’ve hydrated, you've eaten only whole foods and you’ve enjoyed a recovery juice…it’s now time to sweat it out.
Lace up your athletic shoes and put on your favorite gym clothes. When you start your workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute exercise routine.
I have just the exercise plan for you – one that will not only help you recover from your wild weekend, but will help keep you motivated and going strong in the future.
If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.
Lets schedule your complimentary session! HERE
Feeling like you’re not getting the results you desire? Or perhaps you’ve slipped a bit in your fat loss journey! No worries. Here are 5 steps to get you back on track.
Have you ever been audited? NO I’m not talking about from the IRS! I mean a fitness audit! You see, ask yourself these 3 questions every few weeks to make sure you are on track.
As we age our metabolism begins to suffer. We burn less calories throughout the day, our energy levels are zapped and it becomes nearly impossible to lose weight. Listen in as I give you 2 things you can do ASAP to jumpstart your metabolism
Trying to lose weight and get fit is about following the basics. The foundations of real, lasting and simple results. Listen as I explain what I mean. Curious to learn more: www.fatlossbuffalo.com
Confusing the 2 can be misleading snd actually slow your results. Know the difference. Curious to learn more? www.fatlossbuffalo.com
Watch out, or missed workouts, hidden fatty foods and poor sleep will sneak into your holiday schedule.
Losing weight, dropping fat and inches is all about finding your inner “why” why you are motivated to change and what that means to you! www.fatlossbuffalo.com
PLAYSPAN is a term new to me and so powerful I thought I would share. www.fatlossbuffalo.com
As you age your muscle mass naturally dwindles. This process called sarcopenia begins as early as our 20’s and can ramp up in our 30’s 40’s and beyond
Henry Ford said “whether you think you can or you think you can’t you’re probably right” Mindset and belief is self is super important in your health and fitness journey. Listen as I explain more. Curious to learn more? www.FatlossBuffalo.com
Have you tried losing weight by dieting alone? Frustrating isn’t it?? Exercise is a vital part of the weight loss formula and is proven to spike your metabolism all day long!
Trying to lose weight, drop fat, inches and improving your health is all about clarity and following a 3 Armstrong system to achieve results
Looking to have a toned, tight and trim tummy? Wanna sculpt your abs? Listen as I give you 5 steps…
Oftentimes it’s easy to get caught up in the latest craze, challenge or hack that seems to look like a easier path to success. We want the “NEW” thing but more times than not we just need to be reminded of the basics, the simple things that work for us
In your health and fitness journey it’s easy to get carried away with the latest fad program or shiny fitness object. We have a tendency to want to make things fancy. The problem is that fancy is hard to understand, execute and even harder to be consistent with. Listen as I explain how a simple plan (your plan) rooted in science and is easy to follow will help you achieve more
Losing weight, dropping fat and your healthy and fitness journey is about so much more than just the number on the scale. In this episode you’ll learn about the other (more important) changes you get along the way
Have your weight loss results stopped? Or never got started?? Listen as I give you 5 tips to help get you back on track!
You can’t out exercise a bad diet! No amount of exercise will assist you in losing weight if your diet is off track.
It takes dedicated hard work to drop a significant number of pounds. But afterwards it’s easy (and frustrating) to find those pounds creeping back on
Proper fitness and nutrition is supposed to build you up… NOT break you down. Often times “one size fits all” and cookie cutter programs lead to only a short term result but ultimately do more harm than good
Many have tried different programs, gyms, fad diets and everything else in the past and have never quite gotten the results they desire. In this video, I explain H.O.W to achieve the results you desire (and deserve!) H.O.W stand for: H- Honest about your big "WHY" O- Open to stopping the roller coaster of jumping from one program to another (which never works) W- Willing to do the work and follow a proven formula or system Very powerful message for REAL (and lasting) change
Curious to leaarn more? www.appliedfitnessinc.com
One size fits all programs are ineffective for sustained weight loss. Totally lose weight, drop fat and melt fat you need a customized plan specific for you, your goals, your needs and your abilities.
Interested in achieving amazing results? Learn more www.appliedfitnessinc.com
Losing weight, dropping fat and melting fat comes down to 3 main keys. In this episode we discuss the 3 keys to achieving amazing results.
Curious to learn more? www.appliedfitnnessinc.com
Here you go, 5 more motivating reasons to start a challenging exercise program today:
Exercise makes you feel better about yourself. Exercise improves your mood. Exercise reduces the risk of chronic disease. Exercise eliminates unwanted pounds. Exercise improves longevity. Learn more: www.appliedfitnessinc.com
In this episode we give you 3 fat loss tips that don't include exercise or diet. We focus on 3 things that can make your break your health and fitness results.
Wanna learn more? www.appliedfitnessinc.com
fatlossbuffalo #appliedfitness #buffalopersonaltraining
When we talk about the benefits of exercise, looking better gets the most attention.
Burning off unwanted pounds is a great thing, but let's not overlook a more immediate benefit of exercise.
Exercise transforms how you feel—with a quickness.
It's true. While weight loss takes time and extended effort, all it takes is one workout to begin reaping the reward of a more energetic and capable body.
Here are the top 3 ways that your body will feel better with exercise:
1) You'll Have More Energy
How are your energy levels these days?
(And I'm talking about natural energy, not energy manufactured by caffeine.)
Do your eyes pop open at the sound of your alarm? Then do you bounce through your day with a spring in your step?
Or do you hit snooze half a dozen times before getting up and dragging through your day?
While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.
How does spending energy create more energy?
"(Exercise) literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger," explains Samantha Heller MS, RD.
Research consistently concludes that regular exercise increases energy levels and reduces fatigue.
2) You'll Have Fewer Aches and Pains
When your life becomes sedentary (this means you are inactive for most of the day) then you'll quickly find your body developing aches and pains.
You'll feel it when you stand up - a throb in your back, creaking in your knees and stiffness in your legs.
This is pain due to underuse.
Your body was meant to move!
Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins, which means that, with a regular exercise program, you'll be moving smoother and with less pain than ever before.
3) You'll Feel Happy and Confident
It's hard to understand how 30 to 60 minutes a day spent on exercise is able to completely transform how you feel about yourself. But it does.
Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration.
Do you remember how that accomplishment made you feel?
You stood a little bit straighter, you smiled easily, and deep down you felt alive with excitement.
When challenging exercise becomes a regular part of your life, feelings of happiness and confidence also become a part of you.
From now on I want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body.
Instead, look at exercise as a complete life enhancer.
Learn more: www.appliedfitnessinc.com
appliedfitness #buffalopersonaltraining #fatlossbuffalo
Here’s something you might be surprised to know if your social media feed is anything like mine.
The “hustle and grind” is NOT the fastest path to your results.
In fact, for some people, it’s a path to NOWHERE.
Especially if you have responsibilities … like a career, family, home, pets, etc.!
It’s true: the idea of “go hard or go home” might be exciting at first.
But a few weeks later? Not so much.
This way of thinking can leave you feeling tired, sore, and worn out! All that stress can actually work AGAINST you.
There IS a better path.
Listening to your body’s cues
Making small, sustainable changes that add up to BIG results
Creating new healthy habits that actually support your lifestyle
- Doing properly programmed workouts that help you reach your goals and GIVE you energy, not drain it
The best thing? It’s about building a healthy lifestyle that you can follow (and enjoy!) for years to come.
I can show you how we can help, just like we’ve helped 1000's to reach their health and fitness goals.
Let’s talk. Reply to this post to schedule a time to map out a path to reach your personal goals.
Looking forward to connecting,
www.appliedfitnessinc.com
appliedfitness #buffalopersonaltraining
Myth #1: Do extra crunches to flatten your abs.
Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.
- Tip: Don't obsess about crunches - instead focus on fat burning.
Myth #2: Take diet pills to speed results.
I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.
- Tip: Don't pop a pill - instead burn calories with intense exercise.
Myth #3: Turn to packaged diet products to boost results.
Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.
- Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.
Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
- Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.
Myth #5: Starve the chub away.
Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.
- Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it's time to go over your flat tummy game plan. Here's what you need to know in 3 simple steps:
Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat – don't eat junk!
Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
Step Three: Come train with me.
This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.
Have you noticed how people jump onboard with a popular fad diet, lose 5, 10 or even 20 pounds…only to gain it all back and then some?
Why does this happen? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.
Fad diets saddle you with unsustainable calorie restrictions and some even cut out entire food groups just to produce that short-lived drop in weight—a process that is actually harmful to your long-term metabolism.
The fad diets also ignore one major component to shaping up: exercise.
You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…
But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.
In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand-new diet to follow—right? Wrong.
Listen as I explain what the real secret to success is and how its easier than you may think!
appliedfitness #fatlossbuffalo
When trying to lose weight, drop fat and improve your health its important to combine an individualized fitness program with customized meal planning. That is the foundation for amazing results. However, the real benefits come from having accountability in your routine.
Listen as I explain how having accountability is the magic sauce for getting results!
www.appliedfitnessinc.com
fatlossbuffalo #appliedfitness #buffalopersonaltraining
As a weight loss professional for over 20 years I have seen thousands of amazing transformations. I have witnessed the life changing effects of living a fit, healthy and active life and how it changes all aspects of your life.
Its the difference the "difference" makes. Meaning that activity changing your life has a cascade effect on all areas. Listen as I explain what I mean.
Curious to learn more? www.appliedfitnessinc.com
fatlossbuffalo #buffalopersonaltraining #appliedfitness
Losing weight is about so much more than just exercise. Your meal planning and nutrition plan is essential for amazing results. In this episode Coach Alex and Coach Brian answered your top questions and how you can implement their advice.
Learn more: www.appliedfitnessinc.com
appliedfitness #buffalopersonaltraining #fatlossbuffalo
As we start to come out of the pandemic and things start to get back to normal we are seeing more and more people are unhealthy and out of shape.
Sadly, the excessive weight gain and decreased activity has led to increased cardiovascular risk factors and many other issues.
Curious to learn more? www.appliedfitnessinc.com
Asking yourself what is the "1 thing that I can do today that by doing such will make everything else easier or unnecessary" will help keep you focused on on track.
Often times its easy to get discouraged and frustrated when trying to lose weight and drop fat. However, by keeping it simple and asking this question you will achieve more.
Curious to learn more? www.appliedfitnessinc.com
Trying to lose weight, get healthy, lean, and fit is all about 3 things.
- Food Cravings- controlling, managing, and crushing your food cravings
- Metabolism- controlling your internal thermostat will help kickstart your fat-burning efforts
- Healthy Habits- establishing healthy habits will help you lose weight AND keep it off!
In this episode I explain the Lean Body Trifecta and how it can help you achieve the results you desire.
Curious to learn more? www.appliedfitnessinc.com
buffalopersonaltraining #fatlossbuffalo #appliedfitness
You’ve heard that managing your weight is all about the lifestyle, and not the quick fix, so today I’d like to give you 5 habits that fit people have. These following seven habits are held by successfully fit people…wonder if you could apply a few to your own life. For more visit www.appliedfitnessinc.com
1. Approach Each Day with Perspective
Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!
2. Know Your Body
When you finish a workout, you should feel good. If you don’t, then something needs to change. Either your diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid those things that make them not feel and perform their best. Learn how your body responds and care for it accordingly.
3. Find Ways Around Excuses
If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it—even if the trip to the gym is shorter than usual.
4. Track Your Progress
For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health.
5. Think While You Exercise
It can be easy to mindlessly run on a treadmill at the gym if you’re not careful. Just remember that fit people don’t do such a thing. They’re very intentional about everything they do at the gym. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get the maximum benefit from your gym time and reduces the risk of injury.
Curious to learn more? www.appliedfitnessinc.com
Trying to lose weight, drop inches and become more fit, healthy and lean can be tough enough. What makes it even tougher is when you have uncontrollable food cravings that keep you from achieving your results.
In this episode, I explain how to control, manage and crush your craving.
Curious to learn more? Visit www.appliedfitnessinc.com
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Would you like to be 50 pounds lighter just 12 months from now? Can you imagine how you would look, feel having lost weight! You’d look like a whole new, younger person.
It’s actually much easier than you think, and I’m not talking about invasive, costly surgery, or grueling routines. All it takes is losing one pound each week. One single pound.
Let’s break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500-calorie deficit each day to lose 1 pound in a week. Your 500-calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise. If you don’t currently exercise, then any new activity will count towards your 3500-calorie weekly goal.
Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
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Trying to lose weight, drop inches and get more fit healthy and active requires a formula.
Weight loss success comes down to implementing these 3 Musts in each workout.
✅You Must Have a Plan
✅You Must Have a Progression
✅You Must Be Consistent
Follow this formula and you will see success
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Are you trying to lose weight, drop inches but just can't seem to figure out why you are having a hard time. Perhaps you can't lose weight because you are eating more than you think!
It’s no secret that the size of the average adult has expanded over the last forty years…and studies show that portion sizes have grown right along with us. Researchers from New York University found that average portion sizes started to grow in the 1970s, rising quickly in the 1980s, and this phenomenon hasn’t shown signs of slowing.
A large order of fries from McDonald's’ weighs the same as 1998’s Supersize fries. And it doesn’t stop there.
Check out these eye-opening figures, provided by the National Institutes of Health:
Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
Today's 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.
Health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must.
As your local fitness expert, I’m here to get you started on an exercise program that will change your life and shape forever. But first, here’s how to handle today’s extra-large portions…
Step 1: Stop Cleaning Your Plate I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution? Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry—your mom won’t send you to your room!
Step 2: Slow Down Most of us are in such a hurry. We rush to work, rush to lunch, rush through errands and then rush home. So, it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full. Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.
Step 3: Go Halfsies I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat do one of the following two options: 1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate. 2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.
Curious To Learn More? www.appliedfitnessinc.com
As a fitness and fat loss professional for over 20 years, this is the question I get all the time.
A typical question from a prospect or someone who is just trying to learn more about us will often ask " so what is better.. a big "box" gym or a private studio?"
Now don't get me wrong I am someone who has been into health, fitness, and wellness my whole life. I have been into literally hundreds of Gyms. I have worked at, consulted with, and assisted in many gyms ranging from big "chain" gyms to smaller independently owned gyms and I love them all!
However, that's me. So regarding the "what is better" question...
My answer is ALWAYS the same.. It depends!
Now, I know that answer may surprise some of you BUT the answer really does depend. You see everybody is different. Everyone has different likes, dislikes, and tastes.
In this episode, I outline the pros and cons of each. My hope is that you make an educated decision on which is best for you!
buffalopersonaltraining #weightloss #fatlossbuffalo
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Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.
Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.
My hope is that by reading the 5 Big Benefits of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.
Big Benefit #1: Confidence
You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.
Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.
Big Benefit #2: Money
It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.
On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.
Big Benefit #3: Better Health Now
Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.
As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!
Big Benefit #4: Better Health Later
Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.
Big Benefit #5: Everything Tastes Better
As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.
buffalopersonaltraining #fatlossbuffalo #appliedfitnes
There’s something that the fitness industry doesn’t want you to know…
In fact, I believe that this is the biggest secret to attaining that perfectly fit body that you’ve wanted for so many years.
It’s not that you aren’t trying to workout and eat right, it’s just that you haven’t been able to find that one thing to take you all the way to success.
Now, finally, I’m going to share that one thing.
It’s quite simple, and yet stands as the truest and most important fitness advice you’ll ever receive…
The big secret is that…Your daily habits create your body.
What do I mean by daily habits? The things that you consistently do on a daily basis determine your body’s shape, strength and stamina.
That’s it.
Nothing else matters as much as those daily habits.
No fitness gadget, or outfit, or pills, or powders will get you results if your daily habits are working against you.
The problem is that most people have bursts of fitness motivation when you eat clean and workout hard for a short time…but then the motivation wears off and you go back to your daily habits.
That familiar routine that gives you comfort and security.
Your only focus, when it comes to shaping up your body, should be to make and keep a handful of healthy, daily habits. When these healthy habits become a comfortable routine, then you’ve hit fitness gold.
This is great news for two reasons:
-
First, when you do something habitually it no longer requires a lot of brainpower or motivation to get it done. It pretty much happens automatically. So once you’ve settled into your daily habits you’ll easily maintain them.
-
Second, once your daily habits have been around long enough to transform your body, you get to give up the struggle of trying to lose weight. That quest, which has taken up so much of your time and mental energy, will be put to rest, leaving you time to go out and enjoy your life.
Once you’ve achieved that body of your dreams the fun really begins. Your life will take on a whole new dimension of energy, excitement, confidence and adventure.
So let’s take a few moments to determine which healthy, daily habits you will begin to include in your daily life, and continue to prompt yourself to do these until it becomes automatic and comfortable.
While you have unique situations and abilities, here is a list of ideas of healthy daily habits to get you started…
- Daily resistance training workout – same time each day.
- Daily cardio bonus workout (walk, jog, bike etc) – same time each day.
- Daily protein shake to replace breakfast or lunch.
- Daily meal prepped portions of protein, carbs and veggies.
- Daily water drinking – bring your water bottle with you.
- Daily green drink.
- Daily salad.
- Daily bonus push-ups at home.
Go on, get working on your own personal list of daily fitness habits. Make these realistic actions that you could fit into your daily life, and watch as your body effortlessly transforms over the next several weeks.
Quick note for you overachievers: resist the urge to commit to difficult or extreme daily habits.
This isn’t one of your fitness bursts that fizzle out shortly – these habits are meant for the long run. So instead of saying that you’ll run 6 miles each day, only commit to 2 miles. Do those 2 miles every day for a few months and you’ll see the value and truly life-changing powers of a daily habit.
buffalopersonaltraining #appliedfitness #fatlossbuffalo #habits
Wanna Connect? Visit www.appliedfitnessinc.com or visit us on facebook at www.facebook.com/fatlossbuffalo
Buffalo's Premier Personal Training offers private and semi-private weight loss coaching that is dedicated exclusively to helping you achieve your goals during your personal training sessions. 1. No distractions, no waiting for equipment 2. All workouts take place in a private, comfortable atmosphere 3. Personal trainers help you use equipment safely 4. Our studio's certified personal trainers educate you on proper techniques to help you achieve maximum results
This unique and personalized training experience helps you devote all your attention and energy to your workout. You stay focused, motivated, and energized while achieving results far beyond your expectations. In THIS article I give you 5 ways to live the weight loss and fat loss lifestyle
fatlossbuffalo #weightloss #buffalopersonaltraining
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As a Buffalo Personal Trainer and fat loss expert, I see loads of weight loss "mistakes". These mistakes can lead to discouragement and frustration. I explain how to lose weight, drop fat and inches HERE
In this episode, I explore the 5 most common fitness and weight loss mistakes and offer suggestions on where to focus your energy for maximum results.
They include
Mistake 1: You use the wrong weight The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy. The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.
Mistake 2: You do the same routine You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right? Wrong! The truth is that exercise routine have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.
Mistake 3: You don’t warm-up Most people consider the warm-up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm-up will allow you to perform at a higher intensity, which means greater results. The point of a warm-up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm-up should last 5-10 minutes.
Mistake 4: You use bad form Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift a weight that is too heavy. Lifting with improper form almost always results in injury. Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.
Mistake 5: You workout alone People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
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In this episode, I do a deep dive into what the Be Better You Project is all about and how it can help improve the way you move, eat and think about your health, fitness, and your fat loss.
In THIS article I discussed the specific things you need to do to lose weight. However, in this podcast I go over the 3 most important pillars in successful weight loss:
- Movement and how you exercise
- Meals and the nutrition you feed your body
- Mindset and how you think about your health
It's these 3 pillars that will help you lose the weight and keep it off.
Wanna learn more about us and how we are helping people just like you achieve their health and fitness results? You can visit www.appliedfitnessinc.com to learn more
fatloss #weightloss #fitnesstips
Lose weight fast. This episode is on how to lose belly fat, how to lose weight fast, lose weight, and weight loss diet.
As a personal trainer and fitness expert I know there’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight, and destroys your confidence. If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat. In this article, I give you 9 more ways to lose fat.
WHAT IS BELLY FAT: You see the problem is that fat, isn’t just the inch you can pinch known as subcutaneous fat the real danger is the fact that’s in your abdomen and surrounding your internal organs known as visceral fat. Studies have shown visceral fat puts us at higher risk of heart disease, type 2 diabetes, and in women, it’s even shown to increase the risk of breast cancer. The 5 Belly Fat Habits in this video will help to identify the reason why your stubborn belly fat won’t budge.
Belly Fat Habit #1: Too Much Sugar Sugar is found in many of the foods that you eat daily. From breakfast cereals to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of.
Belly Fat Habit #2: Daily Dessert There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat.
Belly Fat Habit #3: Bad Snacking In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part, all of this snacking has done nothing better than make us fat.
Belly Fat Habit #4: Daily Alcohol Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?) Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also, it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before.
Belly Fat Habit #5: Lack of Exercise This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.
Want even more helpful information and useful tips? Visit: https://www.appliedfitnessinc.com
High-Intensity Interval Training (H.I.I.T) Is Designed To Help You Burn Even More Fat, Lose More Weight and See Even Faster Results
Ignite Your Metabolism and Incorporate HIIT Training TODAY. In this article HERE I explain how you can get massive fat loss and fitness results by following this advice!
In this episode, I explain how HIIT training can help you achieve your health and fitness goals
Wanna learn more about how we are helping people just like you achieve amazing results? Please visit https://www.appliedfitnessinc.com
Who wouldn't want a stronger more vibrant immune system. With everything going on more than ever its important to focus on staying healthy. These are two tips that can help improve immune function.
- Exercise- 30 minutes of fun, challenging, high energy and always effective exercise
- Super Foods- These 4 foods can help improve your immune system and keep you healthy
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weightloss #fatlossbuffalo #leanbodybuffalo
The be better you project is a challenge to you to become the best version of you. I want us all to use this time to do a health and wellness "re-set".
Lets take this down time to focus on whats really important and once again make health a priority.
- Make exercise and movement a daily part of our lives
- Keep track of our diet and nutrition with wholesome meal prepping.
- Daily gratitude journal. Be thankful for what we have, what we are capable of and the hope of who we can become
Join the Be Better You Project!
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Losing weight and dropping fat is a numbers game. Simply use basic math to calculate what you need to do to lose the unwanted fat.
A pound of fat is 3500 calories. So if you can achieve a net loss of 500 calories a day for 7 days you would hit your 3500 calorie (or 1 pound) loss of fat!.
Between diet and exercise hitting your fat loss goals should be easy. Listen as I break it down for you.
fatlossbuffalo #weightloss #fitnesstips
There is so much information and mis-information out there that its hard to know what is legit and worthy to follow or whats just noise and should be avoided.
The term "macros" is a popular term that describes the macro nutrients in the food you consume.
Know what they are and what they do and in what percentage of your diet you should be eating will help you achieve your health and fitness goals.
fatlossbuffalo #weightloss #fitness
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Staying healthy and avoiding disease is a direct result of how effective your immune system is.
In this video I share 3 ways to improve your immune system.
The 3 ways are:
1) Staying Active
2) Eat Healthy
3) Clearing Your Head Space I.e. Your MINDSET
fatlossbuffalo #weightloss #immunity
When beginning a health and fitness program its important to have the right mindset. So when starting remember H.O.W
H- Honest
O- Open
W- Willing
Be honest that you need to make a change. Be open to starting something differnet and willing to step out of your comfort zone.
fatlossbuffalo #fatloss #weightloss
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Its mid March and Spring is right around the corner.
Before you know it summer will be here. So if you are wanting to lose weight, drop inches and look and feel your best this summer..
NOW is the time to begin! Summer bodies are made now! Now is the time to get ready for summer. Now is the time to start to tone, tighten and trim your body. Now is the time to start to eat according to your fitness goals.
Lets face it unless you make a change now this summer will be just like last summer. Take these steps to see success.
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fatllossbuffalo #fatloss #weightloss
Trying to lose fat, drop inches and get in shape requires you to avoid 4 states during your fitness journey.
Avoid becoming:
- Hungry
- Angry
- Lonely
- Tired
In this episode I explain how avoiding these extremes can actually help you.
fatlossbuffalo #applyyourself #weightloss
Before you start a new diet, answer these four questions to see if it will help you lose fat.
- Does It Make You Feel Hungry All The Time
- Does It Eliminate Certain Food Groups
- Is Your Mood Unpredictable
- Does It Zap Your Energy
fatlossbuffalo #weightloss
Our Purpose Driven Studio is dedicated to helping to impact, influence and improve the health, fitness and wellness of the Buffalo Community. What guides us is 3 main core values:
- Built To Serve
- Extreme Ownership
- Never Peak (The Best Is Yet To Come)
In this episode I explain what each core value means to me and how it is used to help you, your fitness and in helping yo achieve your goals.
fatlossbuffalo #weightloss #fatloss
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Buffalos premier personal trainer discusses the problem with "lose weight" fast programs that typically result in rapid weight gain!
Instead trusting the process and having belief in a proven system for ultimate results.
fatlossbuffalo #weightloss #fitnessgoals
Buffalos' premier personal trainer gives you 2 tricks to help you eat less and lose more weight.
In this episode I give you 2 Tricks to help you feel full sooner, eat less and ultimately lose more weight
fatlossbuffalo #weightloss #fitnessgoals
Wanna Lose Weight, Tone Muscle and Get That Toned, Tight and Trim Look (and feel)? Then Add Strength Training To Your Program!
Strength training will help:
- Tone, Tighten and Trim Your Muscles
- Burn More Fat ALL Day
- Strengthen Your Bones, Joints and Ward Off Disease
fatlossbuffalo #weightloss #appliedfitness
Habit Stacking is stacking (pairing) something you want to do with something you need to do. This simple trick can help improve your healthy habit formation and get your even better results!
- Wanna binge watch your favorite TV show (want to do) ... Pair it with a quick workout (something you need to do)
- Want to browse social media.. Pair it with something else you need to do
Follow this advice long enough and your new habit will become a part of your lifestyle and success will follow!
fatlossbuffalo #weightloss #appliedfitness
The Rule of 2 and YOU is Simple. During your health and fitness journey there will be missed workouts or bad eating days.
Lets face it nobody is perfect all the time. So instead of getting upset, frustrated or giving up simply remember the rule of 2. Never Miss Twice.
- If You Miss One Workout.. Don't Miss The Next
- If You Have One Poor Day of Eating.. Dont Have a Second Day .
If You Follow This Rule Over Time You Will See The Health, Fitness and Fat Loss Results You Want
fatlossbuffalo #weightloss #appliedfitness #buffalofitness
Making healthy lifestyle changes can be challenging. Chances are, you'll encounter an occasional setback. But don't give up!
Try this: only focus on the day at hand.
Don't allow your mind to dwell on the enormity of your goal, only the very specific lifestyle changes for today. Then wake up and do it again.
Before you know it, you will have made huge strides toward achieving your goal.
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fatlossbuffalo #weightloss #appliedfitness
This question might make you squirm, but let’s ask it anyway…
Are you wasting time in the gym?
Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over?
Or would you describe your routine more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old thing?
Since you are spending a portion of your valuable time exercising, I assume that you have goals and aspirations for your body. And I also assume that if you had the option to achieve that leaner, more toned body even faster you’d jump at it!
The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sound good?
fatlossbuffalo #weightloss #appliedfitness #fitnessgoals
When trying to lose weight, get fit, healthy and become more active its better to not focus on the goal but rather the process of achieving the goal. The process is what will get you from where you are now to where you wanna go.
The process or the system is the steps, the plan, the actions that will move you closer to your goal.
Focus on that and watch your health, fitness and life improve!
fatlossbuffalo #weightloss #appliedfitness
When trying to lose weight, get in shape and become more fit, healthy and active its important to focus on consistency. Just simply try and be 1% better than last time.
If each and every day you are better over time that will add up to huge change. Imagine just 1% more activity or just 1% less food at a meal. Imagine those small things adding up.
Adopt the 1% better mindset and see what happens.
Curious to learn more? Visit www.appliedfitnessinc.com
fatlossbuffalo #appliedfitness #weightloss #fitnessgoals
As a Health and Fitness Coach I am always asked "what is the #1 thing that someone needs to do to see fitness and fat loss results" I think some people think there is a magic pill or "secret" that will help them drop fat, lose weight and get results. Sorry!
Then I explain that the "real" secret to long term fat loss is.................CONSISTENCY!
Listen as I explain about consistency and how it can work to your advantage!
fatlossbuffalo #appliedfitness #weightloss #williamsville
Curious to learn more? Visit www.appliedfitnessinc.com
I know its hard to get started on a proper health and fitness program. There is so much information and mis-information out there that I wanted to help set the record straight to help make your fat loss and fitness journey less frustrating and discouraging.
These are 2 of the biggest lies or myths that I hear all the time and I follow it up with 1 fitness truth that needs to be adhered to!
Make 2020 Your Year!
Visit www.appliedfitnessinc.com to learn more!
#fatloss #weightloss #loseweight #fitnesstips #fatlossbuffalo #appliedfitness
Hey podcast listeners in todays episode I talk about the lies we tell ourselves. The lies you tell yourself maybe whats actually holding you back from achieving the health, fitness and fat loss results you want.
Stop self defeating thoughts and eliminate the negative self talk you have and watch your fitness explode.
Curious to learn more? Visit www.leanbodybuffalo.com
fatlossbuffalo #appliedfitness #weightloss #fitnessgoals
Hey there its finally 2020 and NOW is the time to start planning and thinking about making becoming more fit, healthy and active a goal in the new year.
Instead of waiting until the time feel "right" (which NEVER happens" try taking action NOW.
In this episode I discuss how starting a program now will help build the discipline and fuel the motivation to keep you started and stay on the right course.
Curious to learn more? Visit www.leanbodybuffalo.com
fatlossbuffalo #appliedfitness #weightloss #getstarted #2020youryear
In this episode we discuss what fat is and more importantly how to burn it (and keep it off). We discuss the 2 ways to blast fat.
- Exercise to trim, tighten and tone the muscle and spike your metabolism.
- Diet to keep your metabolism high and in the fat burning zone
Curious to learn more? Visit www.leanbodybuffalo.com
fatlossbuffalo #appliedfitness #weightloss
If starting a exercise and diet program is one of your goals for 2020 then for fastest results its best to follow the laws. These 3 laws will help keep you focused, motivated and on track.
Curious To Learn More? Visit www.leanbodybuffalo.com
fatlossbuffalo #weightloss #appliedfitness
When trying to lose fat, drop inches and get into the best shape you need to focus on your big "why"
Will power is a limited resource that we tend to lose as the day goes on. Typically it fades as we get tired throughout the day. H.A.L.T stand for Hungry, Angry, Lonely and Tired.
Why power helps you focus on whats really important. Listen to this weeks episode to learn more.
fatlossbuffalo #appliedfitness #weightloss
My social media feed is flooded with 2020 goals, and manifestos, and dreams.
And I'm like WTF?
You've got a 12th of the year, wrapped up in a nice tidy little bow waiting for you to unwrap some accomplishments and you want to skip right past it like it doesn't matter?
What the hell? Knock that $hit off.
Don't write off 2019 yet.
There is still so much you can do, so much you can accomplish, so much you can still be.
Remember, it's not how you start that matters but how you finish.
So, finish THIS day like a champion.
Then the next day. Then this week. Then the week after. And the next week.
Let's create some momentum right now so we're rolling into 2020 with some intent, confidence, and a resolve. 🔥
fatlossbuffalo #appliedfitness #weightloss
Losing Weight, Getting Into Better Shape and Actively Changing Your Life Does Not JUST Happen!
You Don't Just Wake Up One Day and "Accidentally" Lost Weight!
Getting More Fit, Healthy and Active Takes Intention. Intentional Movement, Intentional Eating and Intentional Thinking
Curious to learn more about us? Visit www.leanbodybuffalo.com
fatlossbuffalo #appliedfitness #weightloss
Trying to lose weight, drop inches and get into shape requires a structured and disciplined program. I often times see people doing things witout any direction or a plan.
In this episode I explain 4 things you need to do in order to see success.
Let me know what you think. Curious to learn more about us? Visit www.leanbodybuffalo.com to learn more.
fatlossbuffalo #appliedfitness #weightloss #leanbodybuffall
Are you obsessed with the number on the scale? Do you let that number define you? Can that number influence your mood and make or break your attitude if its either up or down?
In this episode I give you all the information you need to stop focusing on the scale and start focusing on your life! Non Scale Victories are what improves and impacts your health, fitness and life more than anything. Listen as I explain how!
Curious to learn more about us? Visit www.leanbodybuffalo.com to learn more.
fatlossbuffalo #appliedfitness #weightloss #fitness tips
Trying to lose fat, drop inches and get into great shape is not easy. We all know it requires discipline, commitment and dedication to achieve lasting results.
We also know that you need to follow a specific formula in order to see results. Without a specific formula we are just going through the motions.
In this episode I discuss the importance of following the Lean Body Formula and how it can help you break through any fitness goals you may have.
Interested to learn more? Visit www.leanbodybuffalo.com
Although losing weight, dropping fat and inches is all about you and your focus, your commitment, your progress and your results. It also is a time when people are watching you.
You may not even realize it but you may be inspiring your kids, your spouse, your family or even your friends. People are watching you go through your transformation.
So next time you think about giving up or quitting remember.. who's watching you!
fatlossbuffalo #appliedfitness #weightloss #motivation
Looking to lose weight and drop inches requires some discipline and dedication. In my coaching clients I advise a zero tolerance policy. A policy that involves sticking to their health, fitness and wellness goals.
Listen as I discuss the benefits of z "zero tolerance" policy
appliedfitness #fatlossbuffalo #weightloss
🔥Lose The Excuses.. Lose the Weight 🔥
💣Want to Actively Change Your Life and Become More Fit, Healthy and Active...
🛑STOP With These 5 Excuses
3 Is The One That Really Gets Me. When I Hear this I go Nuts😡😡😡
Seriously in this episode I discuss the top 5 excuses that hold most people back. Don't let this happen to you!
Buffalos premier personal trainer and fat loss expert discusses the law of being intentional with your goals.
Wanting to lose weight, drop fat and inches is hard enough. However by being intentional with:
1) How You Move Your Body
2) What You Put Into Your Body (Food)
3) How You Guard Your Mind From Negativity
Be intentional with those 3 areas of your life and you will achieve way more than you ever thought.
Trying to lose fat, drop inches and get into great shape requires a formula. A blend of 3 things:
Movement
Meals
Mindset
This combination will help you see massive results.
Curious to learn more? Visit www.appliedfitnessinc.com
Trying to lose weight, drop fat and lose inches requires FOCUS. Instead of jumping from one program to the next try sticking with one routine and trusting the process.
F.O.C.U.S
F-Follow
O-One
C-Course
U-Until
S-Success
Curious to learn more about us? Visit www.leanbodybuffalo.com
fatlossbuffalo #appliedfitness #leanbodybuffalo
🔥----Motivation Will Get You Started----
➤Perhaps Its a Number On The Scale
➤Maybe Its The Way You See Yourself In Pictures
➤Or It Could Have Even Been a Comment From a Friend Or Loved One
🖐Whatever It Was It Got Your Attention
🔥----Habits Are What Keeps You Going----
🏋️♀️Now Its Time To Make Actively Changing Your Life a Way Of Life.
Curious to learn more? Visit www.leanbodybuffalo.com
Buffalo's premier personal trainer discusses the importance of including the ABC'S when designing your health and fitness program.
Losing weight, fat and inches takes a structured routine that incorporates all 4 of these elements:
A-Agility
B-Balance
C-Coordination
S-Strength
Focus on all 4 of these and you will help achieve the fitness results you desire.
fatlossbuffalo #appliedfitness #weightloss #fitnesstips
In health and fitness what you do today will manifest itself tomorrow! Sometimes we want instant results. However it always takes time, patience and commitment.
In this episode I break down how important it is to trust the process and stay committed.
When deciding to actively change your life and get more fit, healthy and active its easy to feel guilty and self-ish. However, you should never view it as a guilty thing.
Making yourself a priority is essential. In this episode I discuss how important it is to set a regular schedule and stick to it.
Do the following statements describe you?
- I prefer to eat in private, where no one else can see.
- I eat healthy in front of others but then indulge recklessly in private.
- I follow a healthy diet during the day, only to fall off the wagon at night.
- I sneak food secretly and eat it away from others.
If you can relate to any of the above statements then you may be engaging in closet eating. This "secret eating life" of yours sabotages your fitness goals, making it impossible to achieve the body that you want.
Before we dive into this topic, it's important to approach yourself from a place of love and respect. Resist the urge to look at yourself as a failure as you strive to discard unhealthy eating habits.
Use the following 5 steps to curb your closet eating once and for all. IN this episode I share with you an action plan based on "mindful" eating and will help you avoid the yo yo dieting of the past.
Curious to learn more about us? Visit www.leanbodybuffalo.com
"How old would you be if you didn't know how old you are?"
-Satchel Paige
I love that quote and I really believe that age is just a number. Through our habits, lifestyle and mindset we can either feel older or younger than your "true age".
So how old would YOU be?
How old do you FEEL?
The goal is to feel Fit, Healthy and Active.
If you are curious to learn more about us visit www.leanbodybuffalo.com
appliedfitness #fatlossbuffalo #weightloss #williamsville
Have you gotten to the point where you know you must change. You know that something has to change otherwise you will never have the body, the health, the energy that you desire?
This decision is the first step in the process and once you decide to change you the need to:
- Visualize Your Healthy Body (and lifestyle)
- Make YOU a Priority
- Eat Better (NOT Less)
- Move More
In this episode I breakdown the essential steps needed to see success!
Curious to learn more> Visit www.leanbodybuffalo.com to see how w are helping people just like you achieve amazing results!
fatlossbuffalo #appliedfitness #weightloss #loseweight
Feeling overwhelmed, discouraged and confused about starting a proper health and fitness program? You are not alone. Most people get discouraged at first.
The thought of change can be daunting and can even keep you from ever starting in the first place. In this episode I discuss simple mind set shift that can help you break your BIG goal down into smaller achievable goals.
Turn your frustration into success!
Curious to learn more> Visit www.leanbodybuffalo.com to see how w are helping people just like you achieve amazing results!
Looking for a tight, toned and trim tummy? Ofcourse you are! Who isn't? This 5 step action plan will help you see results and finally start to get the body you desire (and deserve!)
Curious to learn more? Visit www.leanbodybuffalo.com
appliedfitness #fatlossbuffalo #leanbodybuffalo #weightloss #williamsvillefitness
When trying to lose weight and drop fat sometimes its easy to hold on to bad habits. Bad habits can stow your progress down and really lead to frustration.
Avoid these 5 mistakes and see you fitness results improve.
Curious to learn more? Visit www.leanbodybuffalo.com to learn more about us.
Trying to lose weight, drop inches and get into better health requires the right mindset. In this episode I discuss the importance of:
- Controlling Your Action
- Altering Your Thinking
- Deleting Negativity
Curious to learn more? Visit www.leanbodybuffalo.com
fatlossbuffalo #appliedfitness #weightloss #williamsvillefitness
In todays episode I discuss the 5 things I want you to give up in order to see massive health and fitness results. These 5 things will help 10X your results.
None of the suggestions have anything to do with diet or exercise. All 5 are mindset related and will help you see results.
Curious to learn more? Visit www.leanbodybuffalo.com to learn more about how we are helping people just like you achieve amazing results
You want to be fit and lean, right?
So why do you fool yourself into thinking that you are eating healthy…when your diet is filled with so many processed foods?
Don’t fall for it: so-called healthy packaged foods are NOT guilt-free. And they are hurting your fat loss results.
I can’t tell you how many folks I’ve seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods…only to see their weight increase.
What did you expect?
Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time.
Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan.
If it’s processed and packaged, then it’s getting in the way of your results.
If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.
Start with these:
- lean protein
- fruits
- vegetables
- nuts
- seeds
- avocados
In todays episode we discuss how age related muscle wasting. A thing we all suffer from starting in our mid to late 20's will ultimately slow your metabolism down.
The remedy for a slow metabolism is exercise. I discuss how strength training can optimize your metabolism to help make you a fat burning machine!
There are few things more frustrating than not being able to lose weight.
You want to be slimmer and to tone your body, but your weight won't budge.
Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.
Blocker #1: Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
Blocker #2: Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.
Blocker #3: Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.
Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
Blocker #5: Your Diet
If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
Blocker #6: Your Patience
It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
In todays episode I discuss the foundation for lasting fat loss and fitness results. It all begins in the mind with:
- The Decision- The decision that something must change. The decision that you can't keep doing the same thing you have always been doing and expecting different results. Decide you must do something and that you can change.
- Commitment- Commit to a program. Any program. Just commit to doing something on a regular basis that will help take you closer to your fitness goals.
- Success- Enjoy the process and trust that as long as you decide and commit you will see success!
In todays episode we discuss the lean body lifestyle. The Lean Body Daily 5 will help you achieve the fitness results that you desire.
Curious to learn more about us? Visit www.leanbodybuffalo.com to see how we are helping ordinary people like you achieve extra ordinary results.
Hey everybody in this weeks episode I give you 5 things you can do to help bridge the gap from where you are now to where you wanna go.
The bridge between todays body and your goal body is your habits. Habits are the things that make or break your routine. Todays habits are tomorrows reality.
Implement these habits and watch your health, fitness and wellness increase.
Curious to learn more about us? Visit www.leanbodybuffalo.com to see how we are helping ordinary people like you achieve extraordinary results.
Looking to drop weight and lose fat? This is a major goal of most of my clients and in todays podcast I share 4 diet tweaks you can do right away to start to look better and feel better.
Often times its just small changes that will help you see the biggest results.
Curious to learn more about us? Visit www.leanbodybuffalo.com to see how we are helping ordinary people achieve extraordinary results.
When trying to get fit, lose fat and improve your fitness levels it’s often overwhelming with all the information and mid information out there. In today’s episode I give you the Daily 5. These are 5 habits to follow if you are looking to lose weight, drop fat and become the best version of you
If you’ve tried every quick fix fad diet under the sun you realize they can help you lose weight instantly. Unfortunately, keeping the weight off is another story. In this episode I give you 5 lifestyle changes for healthy weight loss!
Lots of people fall off the exercise wagon during the summer months. Vacations, kids and all the 1000 things going on it’s easy to neglect your workout. In this episode I give you 10 reasons to get back on track!
You know diet and exercise are important when it comes to creating your best body, but you may be overlooking some of these tips to maximize your results!
The rule of 2 and you stated that you never want to miss more than 2 workouts in a row. Also, the rule dictates that you never go more than 2 days of poor eating in a row. Listen how the rule can help you achieve the results you want!
Ever notice how one seemingly insignificant poor decision snowballs into another, then another, then another.. listen to hear more!
In this episode we discuss 5 sign that your diet is a fail. These 5 questions will help you analyze if you are on track to seeing the results you desire.
Have you ever been frustrated over a lack of results from your workout routine? These 4 tactics will help super charge your workout. In this episode we explain 4 tactics that you can implement now and see massive results!
In this episode we discuss 5 flat Timmy myths and explain why avoiding these 5 mistakes can help you achieve massive results. Also, we give you a 3 step action plan to help set you on track
We are always trying to help you become leaner, stronger and fitter during your fitness journey. While doing that try these 3 way that you can get even more from your workout!
Are you making any of these 5 nutritional mistakes when it comes to your health and fitness? In this episode we talk about 5 things to avoid and how it can help propel your fitness results!
Vacations.. Weddings..Re-Unions.. the list goes on. So you are probably wondering "how am I gonna get in shape by summer"? Well in todays episode we have you covered.
We give you 4 tricks to help shed belly fat, trim your up and look your best this summer.
Curious to learn more? Visit www.leanbodybuffalo.com
By beginning with the end in mind and building the discipline in your daily routine that will help give you the freedom to stay focused, keep on track and will lead to better compliance and lasting results.
In todays episode I discuss the importance of being intentional while trying to lose fat, drop inches and get in shape.
Oftentimes there is little to no thought or plan when first starting out. By being intentional with what you eat, how you move and what you focus your thoughts on you can achieve even greater results
Curious to learn more about us? Visit www.leanbodybuffalo.com
While trying to lose fat and drop inches it's important to know which plan is most effective. We are always asked which is more important so today we answer the big question which is more effective: cardio or strength training to lose fat.
Curious to learn more? Visit www.leanbodybuffalo.com to learn more
Hey there podcast listeners, today is part 2 of the Half Time Report. Today we are talking about maximizing your results for the second part of 2019! Listen up to Maxout this summer!
Hey there listeners, can you believe that 2019 is half over! So let me ask you this, if the second half of 2019 is the same as the first-will you reach your fitness goals for 2019? If so..GREAT! If not— this episode is for you!
There are very few things we can control in life. However, what we put in our bodies, how we move our bodies and what we think about we can control. Dominate those 3 areas of your life and you’ll be #unstoppable
Normative Dysfunction is when Dysfunction and Loss of functional ability become “normal”. Instead of challenging the Dysfunction or challenging ourselves to be better we just accept the Dysfunction as “the way it is” Break the cycle and don’t accept it. Resolve to change!
In this episode we discuss the 3 Macro Nutrients that you should be watching.
Carbohydrates- Body's preferred energy source
Fat- Essential and Non-Essential
Protein- The building blocks for all your tissue and metabolism
Curious to learn more about us? Visit www.leanbodybuffalo.com
In this episode we talk about 3 things you can do to really focus on losing fat and keeping it off.
Avoid the quick fix diets and exercise routines that promise you will lose weight super fast. Chances are you will only gain the weight back (and more)
Learn the secrets in this episode.
Curious to learn more about us and how we are different? Visit www.leanbodybuffalo.com
There’s a good chance you’ll find yourself in a bathing suit sometime soon! If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight! 5 Beach Body Myths will help you get started on your Fat Loss progress!!
It happens to all of us at some point! Your workouts are dialed in, your nutrition is on point and your looking and feeling amazing!! And then it stops.... Here are 5 steps to help get your body back into results mode!!
Ready for summer? Warmer weather, shorts, tank tops and bathing suits are just around the corner! These 5 Tips will help you drop the fat, lose the inches and make this your best summer!!
When trying to lose fat, drop inches and look your best sticking to the basics always works ✅ In this episode we breakdown the things to focus on most.
🏋️♀️Exercise For Fat Loss- The benefits of H.I.I.T Training and how to apply it to your workouts.
🥗Nutrition For Fat Loss- The Importance of High Protein and Low Carb and developing the right Macro Mix.
🧠Mindset For Fat Loss- Having the right mindset for success. Letting past failures or false beliefs hinder your progress.
Curious To Learn More? Visit www.leanbodybuffalo.com
Much like the food guide pyramid in this video I explain the pyramid for building a unstoppable you.
I breakdown each step of the pyramid and give you action steps to help implement right away to make this your best summer.
Want even faster fat loss results? Then visit www.leanbodybuffalo.com to learn more about how we are helping people just like you achieve their health and fitness goals
Our Lean Body Formula is your fat loss formula for success. These 3 Pillars make up the basis of our program and will help you achieve the body and results you desire
Movement
Meals
Mindset
Listen to this episode to learn about the importance of all three. Want more? Visit www.leanbodybuffalo.com to learn more about us and how we are different.
Today is a real game changer. If you can grasp and understand todays message you will see lasting health and fitness success. The basis is simple. Stop thinking of yourself as "on" or "off" a diet or "good" or "bad" days. Think of this as a lifestyle.
By doing that you will never have to suffer the frustration, guilt and discouragement of having to "start over"
You are always just ONE WORKOUT AWAY fro getting back on track. ONE HEALTHY MEAL AWAY from getting back on your nutrition plan. Make the mindset shift and see massive success.
Want more? visit www.leanbodybuffalo.com to see how we are changing the lives of people just like you!
Today we give you 2 quotes that we love to live our life by. We know that having the right mindset is essential in sticking to your health and fitness goals.
Listen to these 2 quotes and let us know how they affect you. Better yet.. let us know a quote or two that inspires you!
Curious to learn more? Visit www.leanbodybuffalo.com
In todays episode we discuss 4 steps to help you drop fat, lose inches and look your best. From starting with visualizing your success to defining your "why" these 4 steps will help you achieve any goal.
Wanna learn more? Curios if we are a good fit for you? Visit www.leanbodybuffalo.com to learn more about us and how we are changing the lives of people just like you.
In this episode we discuss 4 mindset shifts that you can use to change your thought process about health, fitness and fat loss.
Wanna keep seeing fat loss results keep listening. Wanna lose fat even faster than visit www.leanbodybuffalo.com to learn more about us, how we can help and how we are different.
Are you doing any of these 5 things? Any of these 5 things can slow your fitness and fat loss progress.
Let us know what you think Curious to learn more about us and how we are different? Visit www.leanbodybuffalo.co to learn more
🛑 3 Fat Loss Lies, Myths and B.S
❌ Spot Reduction
❌ Lifting Weight Causes Bulky Muscles In Women
❌ Long Cardio Is Best For Fat Loss
❇️ Fat Loss Truth and Facts
✅ Proper Diet With The Right Macro Nutrient Mix Will Help You “See Abs”
✅ Strength Training Helps Ignite Your Metabolism and Helps to Burn Fat EVEN at Rest
✅ Long Stow Boring Cardio Sucks, Is Ineffective and Makes You Fatter
Curious To Learn More? Visit www.leanbodybuffalo.com to learn more!
2 of our favorite quotes that will be sure to have a profound effect on you in your Fat Loss Journey
Lets face it motivation comes and goes. Without the constant reinforcement and disciple you will find yourself discouraged and frustrated. In this episode I share with you 4 mind tricks to help you:
Get Motivated
Stay Motivated and
Achieve The Results You Want
We will dive deep into your true motivation and your real reason "why" you want to make lasting change. Peeling back the onion and doing a self discovery on what really make you do what you do.
Curious for more? Visit www.leanbodybuffalo.com for more
In this episode I discuss 3 Benefits of Exercise and how it can change your life.
Curious to learn more about us? Want to see if we are a good fit for you? Then visit www.leanbodybuffalo.com
Day 2 of the Fitness Summit. Great new insights into where the fitness industry is going. How it is evolving and how we can change to help have a great impact and influence on the community.
Curious to learn more about us? Visit www.leanbodybuffalo.com to learn more
Lets face it, change is hard and challenging. It requires a shift in your thought process, your thinking and your overall mindset. In this episode we give you 5 tricks to help set your mind right and get you in the fat burning zone.
Curious to learn more? Visit www.leanbodybuffalo.com for more information about us, how we are different and how we are helping people just like you achieve amazing results.
Like Us on Facebook to see motivational, educational and empowering health and fitness information. www.facebook.com/appliedfitnessinc
In this episode Coach Mike gives a checklist of several things to do when you don't feel like working out.
Lets face it, it happens to us all. Sometimes we all have to push ourselves to get to the gym to workout. Follow these tips and next time you dont feel like working out you can catch yourself and get motivated.
Curious to learn more? Visit www.leanbodybuffalo.com to learn more about us, how we are different and how we are helping people just like you achieve amazing results.
Trying to lose fat, drop inches and get into the best shape of your life is hard enough without all the distractions, misinformation and out right wrong information available.
In this episode I talk about the 5 rumors or myths associated with strength training. I debunk the myths and finally set the record straight so you can finally see the success you desire (and deserve).
Curious to learn more? Visit www.facebook.com/appliedfitnessinc to learn more
To Actively Change Your Life and get the body you want you don't need to change a million different things. Just simply focus on 2-3 big things and leverage that.
In this episode I talk about the 3 things you need to focus on to see massive success and be #unstoppable
Curious to learn more? Visit www.facebook.com/appliedfitnessinc to learn more
I have a simple trick that will help you never have to feel like you are "starting over" again. This mind shift will help you avoid the feeling of guild, frustration and discouragement that you may feel after having a bad day, weekend or even a bad month!
Simply view your fitness as being just "one workout away" from getting back on track. One workout away from getting closer to your fat loss goals. Just one clean meal away from eating towards your goals.
Curious to learn more? Visit www.leanbodybuffalo.com to learn more
Buffalo's Premier Personal Trainer explains the 3 steps to a Unstoppable Fit You!
You will learn:
Your Health and Fitness is a result of 3 Things:
1) Intentional Activity
2) Precision Nutrition
3) Unshakable Belief
Curious to learn more?Visit www.leanbodybuffalo.com to find out how we are different!
When trying to actively change your life we always try to influence you in believing that what you eat, how you eat and how much you eat will be the big deciding factor in if you see results or not.
In this episode we break down common mistakes that people make that can lead to set backs and hinder progress.
Curious to learn more? Want even more fat burning information? Visit www.facebook.com/appliedfitnessinc for more
Unlike drug companies that list a whole slew of negative side effects associated with their drugs we have many side effects that you will want!
In this podcast we discuss a few of the side effects associated with fat loss.
Want to learn more? Curious if we are a good fit? Then visit www.leanbodybuffalo.com for more information!
💣Use the following three tips to bring your routine up to the next level:
-
Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg. 🔥
-
Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises. 😎
-
Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.⏱
Smart people do silly things sometimes... ESPECIALLY when it comes to losing weight, dropping inches and seeing results. In this episode we break down 5 things that are just sheer madness!
Following the 5 tips we then give you3 tips to help counter the madness. Stick with us for the fitness truth!
In this episode Coach Brian discusses how you are only "one workout away..." The thought behind that is no matter where you are in your fitness journey you are only One Workout Away from..
- A better mood
- More Energy
- Starting a healthy and happier lifestyle
- Achieving the body you desire (and deserve)
Want more health and fitness advice? Visit www.facebook.com/appliedfitnessinc for more tips, recipes, insight and great information!
Coach Mike and Coach Brian discuss 2 quotes that will help you in your fat loss efforts.
- "Don't Stop When You Are Done- Stop When You Are Finished"
- "You Are One Workout Away..."
Want more health and fitness advice? Visit www.facebook.com/appliedfitnessinc for more tips, recipes, insight and great information!
When starting a health and fitness program we always focus on 3 things:
Movement
Meals
Mindset
Today we are discussing the 3 tips to help you achieve the right mindset to begin your fat loss journey.
Looking for more health and fitness advice? Visit www.facebook.com/appliedfitnessinc for more
In this episode I discuss 5 habits to help you achieve your fat loss goals. These habits will help transform your body into a fat burning machine!
Want more? Checkout our Facebook page for even for fat loss and nutrition advice. www.facebook.com/appliedfitnessinc
Today there is so much information, mis-information and just plain myths that we wanted to share 5 that are common and just not true.
In this episode we break down the myths and give you our take on the real facts.
Feel free to leave a comment and let us know what you think. We love your feedback!
In this episode Coach Mike and Brian discuss 5 tips to help kick start your fat burning workouts.
Want to continue to lose weight and get in shape keep listening. If you want to lose fat even faster than visit us at www.leanbodybuffalo.com to set up a free consultation.
In order to achieve any goal in life you need this 1 thing. They say to "be more" you have to "become more". We break it down and identify the number 1 thing as:
Sacrifice- You have to be willing to make sacrifices in order to get closer to your goals.
In this episode we discuss 10 mistakes that people often make while trying to lose fat and get in shape. We explain the what, why and how to avoid those common mistakes.
For more information visit www.facebook.com/appliedfitnessinc
In this podcast I share with you my interview on Fitness Blitz.
- Fitness Blitz is a podcast interviewing industry leaders
- In this cast I explain the "difference the difference" makes concept
- We discuss the future of fitness and where its going
In this episode we tackle some of your more pressing questions. If you have had a question or 2 in the past chances are it was answered during this extended session.
For more info visit www.facebook.com/appliedfitnessinc
In this episode we break down the importance of exercise and how to properly start a program that will lead you down your journey towards success!
These 5 mistakes can lead to frustration and discourage you while on your fat loss journey. By avoiding these traps you will be on your way to a better, healthier and happier version of you!
In this episode we give you practical advice on diet and how it really is the most important part of your health and fitness journey! For example, did you know that you can burn between 700-900 calories in a 30 minute Lean Body Blast Session but eat thiose same calories in less than 10 . minutes by eating all the wrong foods?
Listen to learn more!
In this brief overview we explain who we are, what we do and how we can help you achieve your fitness goals.