Fit & Healthy Buffalo- Fitness Success After 40

  That can’t be true! How could it be? I’ve always heard you need to eat less and move more. Let me explain. In order to lose weight, you need to be in a calorie deficit. A calorie deficit doesn’t mean 0 calories… A calorie deficit means that you need to burn more calories than you consume. Here’s where most people get it wrong though. Your body needs a MINIMUM number of calories to function properly. Your heart beats. Your lungs breathe. Your organs function. Your brain thinks. This all requires fuel (aka calories). If you eat too FEW calories, your body will regulate in order to protect itself (survive). Your metabolism will slow down, you will burn muscle for energy, and your body will want to store more fat. Fat is the longest, slowest burning energy source that we have. Will you lose weight this way? Absolutely. But the goal isn’t to weigh 0 lbs… The goal is to be strong, lean, and toned. FOR LIFE! So eat the amount your body needs and get better results! Win/Win. Wanna to k

  Have your weight loss results stopped? Or never got started? Before you blame a fitness plateau for your lack of results let’s take a hard look at the following: 1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite. 2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can. 3. Your Sleep: This is a tough one for so many people, but you simply must be getting a

That can’t be true! How could it be? I’ve always heard you need to eat less and move more. Let me explain. In order to lose weight, you need to be in a calorie deficit. A calorie deficit doesn’t mean 0 calories… A calorie deficit means that you need to burn more calories than you consume. Here’s where most people get it wrong though. Your body needs a MINIMUM number of calories to function properly. Your heart beats. Your lungs breathe. Your organs function. Your brain thinks.   This all requires fuel (aka calories). If you eat too FEW calories, your body will regulate in order to protect itself (survive). Your metabolism will slow down, you will burn muscle for energy, and your body will want to store more fat.    Fat is the longest, slowest burning energy source that we have. Will you lose weight this way?    Absolutely. But the goal isn’t to weigh 0 lbs… The goal is to be strong, lean, and toned.    FOR LIFE! So eat the amount your body needs and get better results!    Win/Win.

  We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a keystroke away. There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card. More so than any time in history, we have forgotten the art of sacrifice. Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now. The problem with this have-it-all-right-now mindset is that real accomplishments require sacrifice and delayed gratification. And these real accomplishments are where true satisfaction is found. Think about it for a moment. When was the last time that you felt proud of something that you’ve done? I doubt that it was for the shoe purchase that you just one-click ordered online :) More likely it was for a big project that you tackled at work, or a meal that you cooked for your family, or an 8K (or marathon!) that you finished. Those pro

  There are SO MANY myths about weight loss. I’ve heard them all. There’s the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn’t exist. You’ve got to burn the fat from your body as a whole.) Then there’s the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many injuries. Never sacrifice form for speed.) I’ve even heard one that says recovery days are not necessary. (Rest days are actually of vital importance to your recovery and weight loss.) But of all the fitness myths out there, the one that gets under my skin the most is the belief that fat loss comes as a result of long, slow cardio sessions. Hours and hours of running, biking, hiking, or swimming. I’ve seen many people waste their time and effort on this one. The truth is that intense, shorter workouts that incorporate resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session. W

  You know I am all about POSITIVE ACTION, right? Basically, focusing on the actions that will move you toward whatever it is that you want. Well, today I am going to get a little <gasp!> NEGATIVE. It’s time to take inventory of the things that are getting in your way – the hurdles between you and your vision of success. These hurdles drain your energy … resources … confidence … and make the journey from where you are NOW to where you want to BE longer and more challenging. Here’s what I’m talking about. Let’s say you have a goal of finally losing those extra pounds... What are you doing NOW that gets in the way of making that happen? If you’re serious about reaching success, it is time to start dealing with those obstacles. At Applied Fitness we definitely do NOT recommend cutting out every obstacle at once (or maybe ever). But it’s important to acknowledge them – because it takes their power away. If you start by targeting those obstacles one by one, you’ll have a better chanc