Fit & Healthy Buffalo- Fitness Success After 40

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. ( Just Starting Out. Read THIS ) 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 measur

  As we age, our bodies undergo a myriad of changes, and for women over 40, one of the most frustrating and emotional challenges can be losing weight. It's a silent struggle that many face, often feeling alone and without support, as the world around them seems to focus on the beauty and fitness of youth. But why is it so hard for women over 40 to lose weight? And why is this struggle so emotional? Firstly, let's talk about the physical changes that come with age. As women approach menopause, their estrogen levels drop, which can lead to a slower metabolism. This means that even if they're eating the same amount of food as they did in their 20s and 30s, they may still gain weight. Additionally, muscle mass decreases as we age, which further slows down metabolism, making it even harder to shed those stubborn pounds. But the challenges don't stop there. As women over 40 juggle work, family, and personal commitments, finding the time and energy to exercise

  As we age, our bodies undergo various changes, and for women over 40, it becomes even more crucial to maintain a healthy lifestyle. However, the pressure to stay slim and fit often leads to the adoption of unhealthy practices, such as fad diets, starvation diets, and over-exercising. While these methods might offer quick results, they come with a plethora of downsides that can negatively impact one's overall health. Fad Diets: The Deceptive Shortcut to Weight Loss Fad diets are popular weight loss plans that promise rapid results. They often involve eliminating entire food groups, consuming specific foods in large quantities, or following strict meal plans. However, these diets are often unsustainable and can lead to nutrient deficiencies. Women over 40 require essential nutrients like calcium, vitamin D, and iron to maintain bone health, hormonal balance, and energy levels. Fad diets can lead to deficiencies in these nutrients, increasing the risk of os

Strength training, also known as resistance training, has long been associated with men and bodybuilders, but it is an essential component of a well-rounded fitness program for women as well, especially those over the age of 40. While cardiovascular exercise is important for heart health and weight management, strength training provides a multitude of benefits that are often overlooked, particularly for women in their 40s and beyond. These benefits include improved muscle mass, bone density, balance, and overall health and well-being. One of the most significant benefits of strength training for women over 40 is the maintenance and improvement of muscle mass. (Don't forget the importance of diet! Read THIS to learn more about nutrition!) As we age, we naturally lose muscle mass, a process known as sarcopenia. This loss of muscle can lead to decreased strength, mobility, and overall functionality. By participating in a regular strength training program, women can count

Have you ever looked in the mirror and wondered:  How did I let myself go this far? That’s OK! Now is the perfect time to get back into shape, fast. Let’s change your in-front-of-the-mirror thought bubble to:  Wow, I’m looking amazing!  by reading on and taking the action steps below. Start with Motivation:  Why do you want to get fit again? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a very clear, very specific reason. There is no wrong answer here. We all have our own personal motivators for wanting to achieve our best selves. What’s ultimately important is that your reason is specific and powerful to you. Once you’ve determined what your motivation is, write it down where you can see it every day. Think about it. Focus on it. Don’t ever let go of it. (READ: What Successful People Have In Common) Work on Education:  You need to eat right and workout smart in order to quickly achieve your

  Can you guess the one surprising factor that separates West Point cadets who finish the grueling “Beast Barracks” initiation from those who don’t? It’s not strength… speed… or smarts. It’s GRIT — aka the passion and perseverance to reach your long-term goals — and it’s a huge component of mental toughness and taking personal responsibility for your outcomes. And it can play a big role in helping YOU to reach your goals, too. Psychologists were interested in what led cadets to drop out during their West Point initiation, so they ran a study that spanned 9 different classes. Now to even get into West Point, you have to go through a long and demanding approval process that can take a couple of years… Including being nominated by a member of the U.S. Congress! Before classes start, the new cadets are put through “Beast Barracks” initiation. It’s tough — and it’s designed to push them to their limit, physically, emotionally, and mentally. And even though they’d already been through an int

  A lot of people ask me about willpower because they think they don’t have enough of it. Here’s what’s wild about that: it turns out, the fact that they think they don’t have enough willpower might be why they don’t have enough. Say what? Back in the 1990s, scientists came up with a theory called “ego depletion,” which basically says that willpower is a limited resource. And, if you’re tired, stressed, or have made a ton of decisions during the day, you’re more likely to run out of it. ( READ What People Get Wrong With Mental Toughness HERE ) Which sets you up for skipping your planned workouts, ordering takeout instead of eating a healthy home-cooked meal, etc. BUT… new research suggests that ego depletion may only apply  if you believe in it. So, if you  believe  you will run out of willpower, you probably WILL. WOW. But this is actually really good news. It means you can take back control (and personal responsibility!) over your actions — an

 With summer and beach days quickly approaching, most of us are now thinking about looking and feeling our best. Too bad that losing body fat is a slow and steady process, rather than an instantaneous fix. However…I do have an extremely effective 2-step method for losing belly fat faster than ever, and I’d like to share it with you today so that you can utilize it to look and feel your best this summer. ( For EXTRA motivation.. Read " The Fit Life Is Calling HERE " Look Your Best this Summer. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high-intensity workouts. First:  This step requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL! When you stop to eval

 As we age, our bodies go through significant changes that can make losing weight and maintaining a healthy lifestyle more challenging. For people over 40, hormonal changes, slower metabolism, and reduced muscle mass can make fat loss seem like an uphill battle. However, with a customized personal training plan tailored to your unique needs, it's possible to not only shed those stubborn pounds but also look and feel years younger. In this blog post, we will discuss the importance of customized personal training for people over 40 and how it can help you achieve your fat loss goals and rejuvenate your appearance. The Challenges of Fat Loss for People Over 40 are several factors that make fat loss more difficult. One of the most significant changes is the decline in estrogen levels, which can lead to a slower metabolism and make it harder for your body to burn calories. Additionally, as we age, our muscle mass tends to decrease, which can further slow down our m

  There’s a trait that separates people who reach their goals from those who struggle. It’s not talent, luck, or genetics (although those things don’t hurt). This trait does more than just help you reach your health and fitness goals. It also helps you do better in school, excel in sports and your career, and it also plays a role in being a better parent and/or spouse. It’s mental toughness — aka personal responsibility and accountability — and it’s something you can get better at, over time. FUN FACT: It might mean something different than you think. It’s NOT about being a single-minded drill sergeant who harps on discipline all the time. In fact, it’s almost the OPPOSITE of that. It’s more about being able to stay focused and determined when challenges pop up — and having the resilience and flexibility to overcome obstacles so you can keep moving toward your goals. It pays off by helping you manage your thoughts, emotions, and actions so that you

 The other day I was in the middle of a workout and listening to a podcast. A guest said something to the effect of: “Change is going to happen no matter what. It’s up to YOU to decide whether that change is progress.” This quote got me. I have a LOT I want to accomplish this year. How about you? It’s already April… can you believe that? It’s time to get busy and start racking up some real progress. What would you like to be able to look back at 6-8 weeks from now (summer time) and say, with pride: “I did that.” Hearing this lit a fire under me… and now it’s my turn to light one under you to make it happen for yourself! Even taking one tiny step TODAY can move you in the direction of your goals. Choosing a healthy meal Going for a walk Meditating Reaching out for support or accountability It doesn’t have to be complicated.  Just one thing. Get it done — no excuses! As Greek philosopher, Heraclitus said over 2,500 ye

Let’s talk about cravings for junk food – and what you can do to beat them.You know what I’m talking about… you’re sitting at your desk at 2 p.m. and suddenly ALL you can think about are chocolate chip cookies.   Or you’re watching TV at night and feel the ice cream or chips in the kitchen calling your name.These cravings are super common — and they can be caused by a lot of things. You could be hungryYou might be stressed, lonely, or boredYou’ve developed a habit of snacking around a certain time or activityYour hunger hormones might be out of whack from a bad night of sleep, hormonal or a number of thingsYou might have a nutrient deficiency    Eating a special treat every once in a while is fine — and even encouraged! But on a regular basis, it can get in the way of your results (not to mention your health).   I’ve got a 5-point list to help you slay those junk food cravings and take back control!  Plan ahead. Have healthier options on hand: fruits, cut-up veggies, nuts, etc. (PS: