Fit & Healthy Buffalo- Fitness Success After 40

  I've got a “hack” to share with you today that could be a game changer in your journey to healthier eating.  It’s NOT a new supplement, a superfood, or a fad diet. But it IS more effective – and healthier! – than all of those things.  Welcome to The Plate Perfect Formula ! It will help you create a delicious, balanced meal every time you sit down to eat… WITHOUT the stress of counting every single calorie or fretting over portions.  All it takes is a dinner plate and this easy formula: 50% Veggies + 25% Starchy Carbs + 25% Protein + 1 Thumb of Healthy Fats = 100% Healthy Eating I told you it was simple! Here's the breakdown: Step 1: Fill half of your plate with veggies (& maybe a little fruit). This not only provides you with vitamins, minerals, and fiber but will fill you up without a lot of calories. Step 2: Fill one-quarter of your plate with unprocessed starchy carbs (think sweet potatoes, brown rice, or quinoa). These give you the m

There’s an old Japanese proverb … Fall down seven times, get up eight. No matter how many times you fail, you get up and try again. If you’re having a tough time… you’ve missed a workout (or two), or struggling with new healthy habits… remember this: Don’t dwell on your past struggles. Learn from them… and FOCUS FORWARD! No one’s perfect.  It’s important to remember that you don’t have ANY CONTROL over what has already happened. Wasting time stressing over it or beating yourself up doesn’t get you anywhere. But you *do* have control over what you do next. Ask yourself: What’s the next best action you can take? And then take that action. Remember, you are only one meal away from eating nutritious foods. You are only one brisk walk away from a workout. At Applied Fitness, we believe in the power of taking action and focusing on what you can control.  Sometimes slip-ups happen — but it's how you respond to them that truly matters. I

Have you ever been frustrated over a lack of results from your workout routine?  If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.  When you continue to put in the same effort day after day with little or no results it is safe to say that you've hit your own fitness plateau.  Your body adapts quickly to any repetitive routine. The definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it's time to do something new.  I have good news - the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want. Tactic #1: Focus on Negatives Each time that you do a weight lifting repetition you are utilizing three types of strength. These are: Positive strength: the motion of lifting the weight. Static strength: holding weight in a contracted position. 

This month we are going to talk about balance – work/life balance, a balanced diet, etc. – but first, I want to dispel a HUGE MYTH. Here it is:  When you take on something new – or ramp up to reach a big goal – sometimes you have to throw the idea of “balance” out the window. AND IT’S A-OK TO DO THAT! (at least temporarily) Not only is it OK, but it can be a necessity. Think about it… when you: Start working out or eating clean Begin a new job Move into a new place Have a new relationship… It throws your old idea of balance into disarray, at least for a while. That’s because the new thing (whatever it is!) takes up more hours/bandwidth/energy, and that can mean giving LESS priority to some other things in your life. But there’s an ultimate goal… It’s to create a NEW idea of balance – one that includes the new thing as well as the other things that are important to you. It’s not about striving for perfection. Instead, it’s about

 Let’s talk about CHOICES. Specifically ONE choice – an exciting and potentially life-changing one. 🎯What if tomorrow morning, you woke up and chose to live as the most powerful version of yourself? As someone with a clear vision for what they want, a strong belief in their ability to take action, and the desire (and drive!) to bring it to life! Take a second to soak that in. Then ask yourself: How would you live your day? What would you turn your attention to? What would you decide NOT to focus on? What would be the TOP 5 actions you would take? And the biggest question of all… What would your self-talk sound like? To me, living a powerful life means that you are ready – and willing! – take responsibility for your life… … and (re)create it, in a way that serves you, your goals, your beliefs, and your life’s mission. How empowering is THAT? So… what will tomorrow look like for you?  Remember, the most powerful version of y

  I’ve got an awesome tip for you the next time you feel like you need to clear out some mental cobwebs and improve your focus… Get up and MOVE for just 20 minutes!! Go for a walk, a bike ride, lift some weights… your choice! This helps in a few different ways. 🧠First: physical activity boosts blood flow to your brain. This fires up your neurons and helps promote cell growth, especially in the hippocampus. Your hippocampus plays a role in your emotions, memories, and learning – but its biggest job is to hold your short-term memories and transfer them for long-term storage in your brain! Pretty cool, right?  After you’re done, you’ll feel fresh, focused, and ready to tackle anything that needs your full attention. BUT… it gets even better.  Regular exercise can change your brain to improve your memory, thinking skills, and focus.  Studies show that exercise can even increase the size of your hippocampus! A third bonus benefit: immediately