Fit & Healthy Buffalo- Fitness Success After 40

  I saw an infomercial the other day for a weight loss solution targeting the frustrated people who,   “fail to see results from diet and exercise.”   Had to scratch my head on that one. When does diet and exercise fail? This, of course, is a trick question. Diet and exercise don’t fail. The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show. Plain and simple. End of story. I’ve seen more clients than I can count transform their bodies through the power of diet and exercise. Without surgery. Without gadgets. Without pills. The real question to ask, when you’re not making progress towards your fat loss goal, is not why diet and exercise has failed you, but rather why have you not stuck with it? How to stick with a diet and exercise plan… I will not downplay the hard work that goes into sticking with a diet and exercise plan, day-after-day, week-after-week, in order to achieve a stunning body transformation. It takes dedication,

  Here are my 5 personal lifestyle rules. Stick with them at least 90% of the time to keep your body healthy and hot. Lifestyle Rule #1: Don’t Eat Just To Eat There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere…and that somewhere is around your waist or on your thighs. Snacks are fine when you are aware of how much you’re eating in order to balance it with the rest of your meals for the day. Lifestyle Rule #2: Stand (And Walk) When Possible Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting. You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You

  What’s the big secret that they know about losing fat, getting lean, and looking amazing? The answer is as simple as it is difficult: Avoid Sugar. While you do your best to eat healthy, do you know how much sugar you are actually consuming everyday? The answer will surprise you. The average American consumes over 80 grams of sugar everyday, an amount that’s easily three times more than is safe and healthful. How much sugar do you eat? Write down the sugar count on everything you eat for the next few days and then find your average sugar gram intake. Now work on slashing this number. Part of the problem is that food items are often sneaky about how much sugar is really hiding within. Deceiving messages on the packaging imply that the contents are beneficial, causing us to ignore the high sugar content. In the end whatever supposed benefits being advertised are overshadowed by the negative effect of the sugar. What’s the big deal about taking in a lot of sugar? Well, you won’t achieve

  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. Yours In H

  The thing holding you back is something that you have complete control over:   it’s the intensity with which you exercise. Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise. It’s how hard you push yourself to go as heavy and as quickly as possible. It’s picking up a weight that feels hard to handle. It’s putting a boost behind each stride as you run. It’s resisting the urge to simply go through the motions. It’s outdoing your efforts from last time. Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense. However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control. So, as you

  Are you still looking forward to the day that you’ll be lean and fit? Do you tell yourself that you’ll start living healthy tomorrow? Or next week? After you’ve had just one more pizza dinner and one more lazy day on the couch… Then you’ll commit yourself to eating healthy and exercising daily, right? It’s time to realize that this way of thinking is a sneaky little trap. One that has fooled all of us at some point. You see, when you put off healthy living to some designated day in the future, you’re putting the responsibility of action on your future self. Tricky, since your future self doesn’t even exist yet. Only you , in the present moment, are capable of making action happen. Being fit and lean is the result of thousands of healthy choices – all made in the present moment. So give your future (fictional) self a break and start making real, tangible progress towards your goal – right now, in this moment. Begin right now by calling or emailing today to get started on

  Heads up, , I’ve got some controversial news for you today – but hang with me!  “Moderation” is one of the biggest buzzwords in wellness right now.  But guess what? It doesn’t work … Because almost everyone does it wrong.  The fact is, what looks like “moderation” to one person might be something completely different for someone else.  For food, your definition of “moderate” can depend on what you grew up eating, your current eating habits, or even your mood. Just as one example: what’s a “moderate” amount of pizza?  If you conducted a poll, you’d probably come up with a huge range of answers … from an entire pizza all the way down to one slice. (This isn’t even taking into account the “extras” people eat or drink with their pizza.) All of this is backed up by science.  A major study found that when people ate according to the old saying, “everything in moderation,”  they ended up with a less healthy diet  than people who ate a smaller number of healthy foods. PLUS:  they ended up wi

I’ve got some great info for you today that I wanted to share ASAP because it can make a huge difference in your results. Every few days, someone will ask me what I think about some trendy fitness or wellness topic … things like fasting, supplements, a new fitness gadget … Basically, something (anything!) that’s designed to speed up your results. So, over the next few weeks, I’m going to focus on how to REALLY supercharge your results and break down specific actions you can take to elevate your results to the next level, fast. Because YES: it IS possible to make small changes that yield BIG results. In this post, I’ve got the #1 TIP to rocket you toward your goals. This is the absolute most important thing you should do before you get fancy with any trendy “hacks.” It’s to NAIL YOUR BASICS. What kind of basics? Here they are: Make sure you eat a healthy, whole-food-based diet that covers your nutritional needs. Sleep 7-9 hours a night. Get at least 150 minutes of moderate-intensity e

Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle. Lean muscle is responsible for a strong sexy posture and lean muscle burns 3 times as many calories at rest as fat does. This means that the more lean muscle you have the more calories you burn… If you want to get or stay lean you MUST make protein a priority. Here are 3 ways to supercharge your metabolism: 1. Set a protein GOAL To keep things very simple you should be aiming for just under 1 gram of protein per pound of desired bodyweight. So, for example, if you currently weigh 150 pounds but your goal weight is 130 pounds -- you should be aiming to hit about 120 grams of protein per day. When deciding where to use your calories in a day make sure you always prioritize protein these means every single meal should include a high-quality lean protein -- pick your protein first then look at your remaining calories for fat and carbohydrates. 2. Two Shakes a Day One of the best ways to prioritiz