Fit & Healthy Buffalo- Fitness Success After 40

 I’ve got a cheat sheet for you today… Be sure to save it because it’ll come in handy the next time you’re confused about the BEST exercises and workouts to do to reach your goals. Because — if your social feeds are anything like mine — chances are you’re being fed a TON of conflicting info. It can be hard to know what to do — or who to believe. The FOUR tried-and-true basics on this list are a no-fail way to boost your health AND your fitness. 4 Ways to Fast-Track Your Fitness ✅Get at least 150 minutes of moderate-intensity cardio  OR 75 minutes of vigorous cardio every single week. (TIP: That’s only a half-hour 5 days a week!) ✅Do a total body workout with weights 2x a week.  For best results, spread these out during the week — and use weights heavy enough to challenge your muscles. (NOTE: You can do more strength workouts if you like!) ✅Once you’ve got a baseline  of cardio fitness, start to ramp up your intensity and/or how long you’re working out.

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!

  You know those days when you finally leave work…… and the LAST thing you want to do is hit the gym, cook dinner, and tackle your never-ending to-do list? Have you ever thought about what happens when you say the heck with it… and  DON’T  do those things? In the moment it feels like a relief.But later? It can feel like a real letdown.Because choosing NOT to slack off — to do the thing anyway, especially after a tough day —  is where real growth happens . Every time you choose to push through, you're not just working toward your goals…You're also building mental resilience and self-efficacy (your belief in yourself to follow through). And that’s not even talking about how your workout can actually boost your mood and energy levels because of the feel-good hormones released during exercise. These small victories — the moments when you choose what's good for you over what's easy — add up to big changes. So, next time you feel like ditching your routine in favor of the cou

The secret behind the effectiveness of different diets, despite differing principles and guidelines, lies in a few core concepts that are common across all successful diet plans. These seven fundamental elements provided are found in all successful diets when weight loss and improved health is the goal. 1. Caloric Deficit At the heart of most diets is the principle of a caloric deficit. Whether it's a low-carb diet like Keto, a low-fat diet, or intermittent fasting, the underlying mechanism for weight loss is consuming fewer calories than the body expends. This deficit forces the body to use stored fat for energy, leading to weight loss. 2. Nutritional Balance Many effective diets emphasize a balance of nutrients. They promote a varied intake of essential nutrients like proteins, carbohydrates, fats, vitamins, and minerals. For instance, Mediterranean and plant-based diets focus on whole foods, offering a rich array of nutrients essential for the body's overall

  Less than 1% of the formerly obese will maintain weight loss for more than a year, according to a study conducted in the UK in 2021. Specifically this broke down to just 1 man out of 210 and 1 woman out of 124. Does this mean that once fat we are all doomed to stay fat? Participants in the study were told to eat less and move more , a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough. Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about lasting weight loss. Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients — in stark contrast to the UK study results! Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are

  How many times have you looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unsightly fat around the stomach is one of the most common body frustrations that I come across with my clientele. No one wants a chubby stomach! Unfortunately for most, losing body fat is a slow and steady process, rather than an instantaneous fix. However…I do have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today… The One-Two Punch For Fast Fat Loss.  This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts. First Punch:  This is the punch that 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 latte