Fit & Healthy Buffalo- Fitness Success After 40

  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 Eating the right combo of nutrient-dense foods that support your body’s needs AND goals (and doesn’t make you feel deprived) Integrating lifestyle tweaks (sleep, stress management) that keep your hor

  Have you ever gone on a trip and found out you’ve been UPGRADED? Maybe it’s for a flight, car rental, or even your hotel room. Everything feels like a treat … better seats, better ride, better sleep. Well … that’s what your body feels like when you UPGRADE your food choices. When you STOP feeding it ultra-processed food and START giving it food that’s flooded with benefits (more fiber, vitamins, minerals, etc.), your body feels like it got an upgrade! Basically, it’s all about  SWAPPING out things that block you from your results  … and replacing them with foods that move you closer to your goals! Here are just a few examples of upgrade swaps to try: Chips → Nuts Why upgrade?  Potato chips contain very little in the way of positive benefits for your results or your health. They’re high in sodium, usually contain unhealthy fats, and their refined carbs can send your blood sugar up. Meanwhile, nuts contain heart-healthy unsaturated fats, fiber, and micronutrients your body needs. Fun f

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

  You CANNOT out-exercise a bad diet. Ever get really bad food cravings (who hasn't!) Well, the real secret to controlling food cravings is keeping them at bay before they even start. Step #1 : BE AWARE of your cravings, so you can 1) notice patterns and 2) feel more in control of them. So … what’s the next step? Step #2: BE PREPARED. The Scouts were onto something with this one. If you know that you start craving salty/sweet/crunchy food every time you crash on the couch at night after a long day, BE PREPARED. If you know that every afternoon you start having visions of chocolate chip cookies dancing in your head, BE PREPARED. If you always associate eating beer and wings with watching the fights or the game on the weekends, BE PREPARED. What “being prepared” looks like will depend on you and your situation. But it can include these two simple tactics: Find a diversion. I quit snacking on junk food at night when I got tired. (yes, it happens to me too!) Instead of just watching T