Fitness Success After 40. The Science and Art Of Living an Amazing Life
By Brian Meisenburg
Fitness Success After 40. The Science and Art Of Living an Amazing LifeApr 08, 2024
Fat Loss After 40…. The Rules Have Changed!
The 'what', 'why', and 'how' of Fat Loss after 40 Want the inside scoop on fat loss after 40... So you understand how learning to work “WITH” your body and NOT “against” it helps build your ideal health and fitness and makes fat loss so much easier. The “OLD” way of doing Fatloss was doing super hard soul crushing workouts or following so starvation diet. And instead, choose the “NEW” way which works with your body. Your Goals. Your needs and your metabolism THIS is true freedom.
5 Reasons (plus a BONUS) Why You NEED To Be Doing Strength Training
1. You won't get bulky. Seriously. Women who get bulky WANT to do it and work hard at it. It doesn't happen by accident. 2. You burn more calories at rest with lean muscle tissue, meaning you can work out less, eat more, and tone faster. 3. Bone strength. Weight-bearing exercise offers it in spades. 4. Energy. More muscle means more JUICE. Fewer energy troughs and spikes, better balance throughout the day. 5. Better sleep, rest, and recovery. Often within weeks (or less). But the BIGGEST reason I love strength training? Why I know it's the best way for 99% of women to transform their physique and live better, healthier, less restricted lives?
( FITNESS + NUTRITION ) x ACCOUNTABLY = Unstoppable Fat Loss🔥🔥🔥
Ready to torch that stubborn fat and transform your body? It's not just about what you do in the gym or the kitchen – it's about the POWER of ACCOUNTABILITY! Join us as we unveil the ULTIMATE Fat Loss Success Formula that so many have missed. 🔥🔥🔥 🎬 In this video, we're diving deep into the three pillars of fat loss: FITNESS, NUTRITION, and ACCOUNTABILITY. Whether you're a beginner or a seasoned fitness enthusiast, this proven formula is your key to sustainable fat loss and a healthier lifestyle. What you'll learn: 💪 FITNESS: The most effective workouts that ignite fat burning and build lean muscle. We'll talk about HIIT, resistance training, and how to structure your workout routine for maximum impact. 🥗 NUTRITION: Discover how to fuel your body with the right foods at the right times. We'll break down the best fat-loss friendly foods, meal planning tips, and how to enjoy your favorite treats without derailing your progress. 🧠 ACCOUNTABILITY: Find out why accountability is the secret ingredient that amplifies your results. Learn strategies to stay on track, how to set realistic goals, and the importance of a support system. 👊 Whether you're struggling to lose those last few pounds or you're looking to kickstart your fat loss journey, this video will provide you with the tools and motivation you need to succeed. Remember, fat loss isn't a sprint; it's a marathon. And with the right formula, you're already one step ahead. So hit that play button, and let's get unstoppable! 👇 Drop a comment below with your biggest fat loss challenge and let's tackle it together! 👍 If you find value in this video, please LIKE and SHARE with someone who could benefit from this formula. ▶️ SUBSCRIBE for more content to help you reach your fitness goals and become the best version of yourself.
Mastering Your Metabolism After 40 | Boost Energy & Achieve Optimal Fitness
Welcome to our channel, where we empower individuals over 40 to take control of their metabolism and achieve optimal health and fitness! In this highly informative video, our dedicated fitness expert will guide you through a comprehensive understanding of how to master your metabolism after crossing the milestone of 40. As we age, our metabolism naturally undergoes changes that can impact our energy levels, body composition, and overall well-being. However, fear not! Our expert will equip you with practical tips, science-backed strategies, and valuable insights to revitalize your metabolism and unlock your true potential. In this video, we will cover a wide range of topics that include: 1. Unveiling the Metabolic Changes: Learn about the specific factors that affect metabolism as we age, such as hormonal shifts, muscle loss, and decreased metabolic rate. Gain a deeper understanding of how these changes impact your body and fitness goals. 2. Nutrition for a Revved-Up Metabolism: Discover the importance of a well-balanced diet that fuels your metabolism efficiently. Our expert will provide valuable guidance on essential nutrients, portion control, metabolism-boosting foods, and the significance of hydration. 3. Tailored Exercise Regimens: Get ready to embark on an exercise journey specifically designed for individuals over 40. Learn effective workouts and training techniques that promote muscle growth, increase metabolism, and enhance overall strength and vitality. 4. Lifestyle Modifications & Habits: Explore the crucial lifestyle factors that play a vital role in optimizing your metabolism. Our expert will discuss the importance of quality sleep, stress management, and other habits that contribute to a healthy metabolism. 5. Boosting Energy Levels: Discover practical techniques and natural remedies to combat age-related fatigue and boost your energy levels. Learn how to harness the power of proper sleep, stress reduction, and targeted nutrition to revitalize your vitality. By the end of this video, you'll have a clear roadmap to harness the power of your metabolism after 40 and achieve the energetic, fit, and vibrant lifestyle you desire. Remember, it's never too late to take control of your health and unleash your full metabolic potential! Don't forget to subscribe to our channel and hit the notification bell to stay updated with our latest fitness tips, expert advice, and exciting content designed exclusively for individuals over 40. Together, let's master our metabolisms and embrace life to the fullest! Curious to learn more? Lets talk. Go HERE and schedule your free session!
How protein helps you drop lbs
If your goal is fat reduction, protein is one of the biggest keys to help your body do its thing. Not only does it take more calories for your body to process protein vs. fats and carbs... It's the core building block of the lean muscle that will boost your metabolism. Once you understand how to use protein the way your body needs... You can build nearly any body composition you want. I reveal exactly how in this free video training!
Curious to learn more? Lets talk. Schedule your complimentary session HERE
5 Pillars Of Fat Loss After 40 (Focus On THESE 5 Things!)
Fitness success after 40 is all about doing the right workouts, eating the right foods and doing it the right way. The old way of doing longer and longer workouts and setting less and less are over. It’s time learn the 5 pillars to focus on, In this episode I teach about what you need to focus on and why.
Wanna learn more about our proprietary method? Click HERE to learn more
Fat Loss Is NEVER Just About the Weight You Lose ...
Weight loss and fat loss is never just about losing the weight or the fat. It’s about losing the habits and patterns that got you there in the first place and replacing them with better ones. 💥 If you want to strip away unwanted fat, increase muscle mass, and transform your body composition in the next several weeks and months, make sure you: Know the daily/weekly habits and patterns you’ll need to accomplish and form to get that goal. Have a set routine in your calendar that includes these habits. Have someone to hold you accountable for sticking to it.
Need help getting started? Want some accountability to help you achieve your goals. Be our VIP go HERE for a free VIP pass!
When To NEVER Cut Calories
Even if your goal is to drop lbs... There's one sign you should never, under any circumstances, start cutting calories. It requires that you listen to your body... Because if you ignore this cue, even with the best intentions... You can mistakenly add fat and lose muscle even if you're training at your max. To discover your body's cue telling you whether it's safe to cut...
Listen as I explain the importance of NOT going to low.
Need help in your fitness journey. Want a plan designed just for you?
Click HERE to learn more...
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#fatlossafter40
Exercise Is Queen & Nutrition Is King
Ever heard the saying, "Exercise is queen and nutrition is king"? 🏋️♀️👑 It's a powerful duo that reigns supreme in the fitness kingdom. Building muscle and losing fat isn't just about lifting weights or running miles. It's a dance between the energy you expend and the fuel you take in. Nutrition lays the groundwork for transformation; it's the king that sets the rules. What you eat determines the quality of your kingdom—your body. And exercise? It's the dynamic queen that commands your muscles to grow and your endurance to soar. Together, they create a synergy where the real magic of body transformation happens. So, don’t just focus on one and neglect the other. Give your nutrition the throne it deserves and let exercise lead the way to a fitter, stronger you.
Want a customized plan (YOUR plan) designed just for you, your goals, your needs and your abilities. Let talk. Schedule your complimentary VIP session HERE
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#fatlossafter40
Metabolism 101 (Your Fat Burning Thermostat!)
Discover the science behind metabolism with this informative episode.
Explore the three main factors that impact your metabolic rate:
- Basal Metabolic Rate (BMR), which is the energy your body needs at rest; the
- Thermogenic Effect of Food, which refers to the energy required to digest and process the food you eat; and
- Physical activity, which plays a crucial role in burning calories and boosting your metabolism.
Gain valuable insights on how to optimize these factors for a healthier and more efficient metabolism.
Interested in a complimentary session? Go HERE
#fatlossbuffalo
#fatlossafter40
Slow vs Fast Metabolism
Think of your metabolism as a fat burning furnace. Its literally the thermost that regulates how many calories (fat) you burn throughout the day.
Learn what the difference is.
Need more help? Schedule your complimentary session HERE
Willpower and Motivation are NOT the Answer. Do this instead
Are you feeling the slump? 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! Need help getting started? Not sure where to start? Go HERE and schedule your complimentary session.
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#fatlossafter40
Weight Loss Resistance Syndrome
Weight Loss Resistance Syndrome (WLRS) is defined as having a harder and harder time losing fat (around the belly), a slowing metabolism, and a constant feeling of lethargy .
In this episode I explain each symptom and give practical advice on how to overcome WLRS
Need help creating a customized plan just for you? Go HERE and schedule your free VIP session.
#fatlossbuffalo
#fatlossafter40
🌟 Struggling to Shed Those Extra Pounds? It Might be Weight Loss Resistance Syndrome! 🌟
Are you tirelessly working out and eating healthy, but still not seeing the results you desire? You might be dealing with weight loss resistance syndrome! Here are some key points to help you understand this frustrating condition and its symptoms: 🔹 Weight loss resistance syndrome refers to the struggle to lose weight despite maintaining a healthy lifestyle and regular exercise. 🔹 Symptoms commonly include a slow metabolism, increased hunger or cravings, difficulty losing inches around the waist, and a lack of energy. 🔹 Hormonal imbalances, such as insulin resistance, can contribute to this syndrome, making weight loss even more challenging. 🔹 Other symptoms may include irregular menstrual cycles, difficulty building muscle mass, and a tendency to gain weight easily. 🔹 Remember, weight loss resistance syndrome is a complex condition influenced by various factors like genetics, stress levels, sleep quality, and underlying health conditions. 🔹 Seeking guidance from a healthcare provider or registered dietitian can help identify and manage weight loss resistance syndrome, providing personalized strategies and support to achieve your weight loss goals. Don't let weight loss resistance hold you back any longer! Take charge of your health and reach out to professionals who can guide you on the path to success. 💪🏼✨
Home - Applied Fitness (fatlossbuffalo.com) #WeightLossResistanceSyndrome #StrugglingToLoseWeight #HealthyLifestyle #TakeChargeOfYourHealth
Guilt-Producing Easy: Start Slow, Simple, and Stack Your Wins!
Welcome to "Guilt-Producing Easy," the ultimate guide to kicking off your fitness journey with a positive mindset and achievable goals! 💪🎯 In this empowering video, our fitness expert will inspire you to take the first step towards a healthier and happier lifestyle. 🌈
Starting a fitness routine doesn't have to be overwhelming or guilt-inducing. We believe in the power of simplicity and the incredible impact of stacking small wins along the way. The key is to begin slow, steady, and build momentum gradually, allowing yourself to celebrate each milestone achieved. 🚀🎉
Join our expert as they share invaluable insights, practical tips, and motivational strategies that will transform your perception of fitness. Discover how to embrace the concept of "guilt-producing easy" and harness it to your advantage. 💡✨
Learn to set realistic goals and break them down into manageable steps, ensuring that your fitness journey becomes a sustainable and enjoyable process. Our expert will guide you through various exercise techniques, emphasizing the importance of proper form, consistency, and gradual progression. 🏃♀️🏋️♂️
Through this video, you'll also explore the psychological benefits of stacking wins. By celebrating even the smallest accomplishments, you'll develop an unwavering confidence, creating a positive cycle of motivation and achievement. 🌟🎉
Whether you're a beginner or looking to get back on track, "Guilt-Producing Easy" is your ultimate resource for embracing a fitness routine that fits seamlessly into your lifestyle. Embark on this transformative journey with us, where you'll learn to prioritize self-care, find joy in the process, and cultivate a healthy relationship with your body. 🌟💖
Don't let guilt hold you back any longer! Join us and unlock the secrets to starting slow, keeping it simple, and stacking those incredible wins that will propel you towards a fitter, stronger, and more confident you.
Remember, it's time to ditch the guilt and embrace the power of "Guilt-Producing Easy"! Hit play now and let's embark on this life-changing fitness adventure together!
Need help getting started? Lets chat.Schedule your free session HERE
Fitness Success After 40: Tge Rules Have Changed
From modifying our workout routines to adjusting our dietary habits, we share practical, science-backed advice geared towards those who are 40 and beyond. We'll debunk myths, shatter stereotypes, and prove that age is just a number when it comes to fitness and health.
We believe that age should never be a barrier to fitness success, and through this video, we aim to inspire, motivate, and guide you on your journey to becoming the healthiest version of yourself. So, whether you're a fitness newbie or a seasoned gym-goer looking to shake up your routine, this video is for you!
Don't forget to like, comment, share, and subscribe to our channel for more fitness tips and tricks. Your journey to fitness success after 40 starts here. Age is only a number, and it's never too late to start! Learn more at www.fatlossbuffalo.com
#FitnessAfter40 #AgeIsJustANumber #HealthyLiving #FitnessSuccess #FitnessMotivation #NeverTooLate
5 Issues Related To Your Fitness (and Fat Loss) Journey
After years of starvation diets, over-exercising, weight loss challenges and other gimmicks your metabolism may become stunted, stalled or slow to burn calories.
This leads to:
Fear of Aging– Worried about the typical health issues that come with aging, such as reduced mobility, strength, and overall fitness.
Desire for Control– Feel like you’ve lost control over your body and want to regain it
Social Pressure-You may feel social pressure to look a certain way, especially in a society that often values youth and thinness. (Total BS By The Way..!)
Lack of Confidence– You may lack confidence in your ability to lose weight or get fit
Fear of Failure– You may have tried to lose weight in the past and failed, which could make her hesitant to try again.
I get it. These are all very real emotional issues that need to be addressed. Our trainers understand you. They know how you feel. They have found that by focusing on the uniqueness of the person really is the way to achieve results.
Every-BODY is different and therefore EVERYBODY needs a different plan (your plan) to help you achieve lasing results.
Need help getting started? Click HERE for your free ession
10 Reasons Why You MUST Lift Weights Over The Age of 40
1- It slows age-related muscle loss and increases muscle mass and quality. We all lose muscle as we age, but we need it to stay strong enough to function in daily activities, not to mention to travel, enjoy sports, and play with grandkids.
2- Resistance training burns fat. Think it’s all about cardio? Wrong. So many people want to lose weight, and if you’re one of them, then you need to be lifting.
3- Weight training improves balance -- both when standing still and when moving, thus lowering the risk of falls.
4- It eases arthritis pain.
5- It lowers blood pressure.
6-It fights obesity.
7-Strength training fights osteoporosis. This is an extra motivation for women, who lose a small percentage of bone mass each year after menopause.
8-It fights depression among older adults.
9-It prevents dementia, including Alzheimer’s.
10- It prevents Parkinson’s Disease.
11-Weightlifting helps you sleep better.
12-It helps your self-esteem and appearance.
13-It can improve memory and mild cognitive impairment.
14-Strength training is effective at treating the symptoms of Type 2 diabetes.
15- It boosts our metabolism, in addition to burning fat and building muscle. So, we’re also using more calories when we’re resting and sleeping.
OK, so I listed more than 10! Honestly, it was hard limiting it down to just 10! So many reasons to strengthen train.
Not quite sure where or how to start? Lets talk. Schedule your free session HERE
5 Reasons to Start Exercising
- Feel Better About Yourself. Starting a new fitness program will help improve and increase your confidence and self-esteem.
- Improves Your Mood. Nothing helps improve your mood like a good workout
- Reduces Your Risk Factor For Certain Diseases. Heart Disease and Diabetes and certain cancers. Osteoporosis etc.
- Reduce Those Unwanted Pounds. Ignite your metabolism
- Improves longevity. Lifespan and Healthspan
Need help getting started? Visit www.fatlossbuffalo.com to learn more
3 Reasons Why You Need To Start Your Fitness Journey Now.. Right NOW
Basic Fat Loss Math
Would you like to be 50 pounds lighter just 12 months from now?
Can you image how you would look?
You’d look like a whole new, younger person.
It’s actually much easier than you think, and I’m not talking about invasive, costly surgery, or grueling routines.
All it takes is losing one pound each week. One single pound.
Let’s break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500-calorie deficit each day to lose 1 pound in a week.
Your 500-calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise.
If you don’t currently exercise, then any new activity will count towards your 3500-calorie weekly goal.
Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
Here are 7 simple ways to cut 250 calories:
- Drink plain coffee instead of a sweetened coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled coffee drinks.
- Just say NO! to treats and snacks. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
- Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30-minute jog is the act of getting your shoes on and walking out the door. It’s true.
- Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
- Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad knees’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
- Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
- Come give my fitness program a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn hundreds of calories at a time, so what are you waiting for?
Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.
And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.
When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?
Weight Loss Resistance Syndrome (WLRS) and Your Fat Loss Results
Weight loss resistance syndrome (WLRS) is a term used to describe the difficulty some women over 40 may experience when trying to lose weight. This syndrome is often attributed to hormonal imbalances, changes in muscle mass, and a slower metabolism that typically occurs as women age. It is also associated with other factors such as stress, poor sleep, and unhealthy eating habits. A slow metabolism can make it harder for women over 40 to lose weight because it refers to the rate at which the body converts food into energy. As women age, their metabolic rate tends to decline due to various factors, including a decrease in muscle mass and hormonal changes. Muscle is more metabolically active than fat, so having less muscle mass means that the body burns fewer calories at rest. Hormonal changes also play a significant role in weight loss resistance for women over 40. As women approach menopause, estrogen levels decrease, which can lead to increased fat storage, particularly around the abdomen. Additionally, lower estrogen levels can cause insulin resistance, making it more difficult for the body to process sugar and increasing the risk of weight gain. Another factor contributing to a slow metabolism and weight loss resistance in women over 40 is the impact of stress. Chronic stress can lead to elevated cortisol levels, which can cause the body to store more fat and make it harder to lose weight. Poor sleep quality, which is common among older women, can also negatively affect weight loss efforts by disrupting hormones that regulate appetite and metabolism. In summary, weight loss resistance syndrome for women over 40 is a complex issue that involves hormonal changes, a decrease in muscle mass, and a slow metabolism. These factors, along with stress and poor sleep, can make it more challenging for women in this age group to lose weight. To overcome this resistance, it is crucial for women to adopt a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and adequate sleep. Consulting with a healthcare professional or nutritionist can also provide personalized guidance and support in addressing weight loss resistance.
Curious to learn more how we can help you with WLRS? Click HERE to learn more
Making The 2nd Half of 2023 Better Than The 1st
What are you going to do differently in the 2nd half of 2023
Are you going to reduce your stress level?
Are you going to improve your diet?
Are you going to take exercise more seriously?
Or will you allow the Summer to pass by without changing a thing?
If you haven't put any thought into it, then do so now.
The cool thing about a Summer is that it gives us the opportunity to reflect over our life, to acknowledge where we are and where we want to be headed.
If you would like to be headed in the direction of improved health, lowered weight and increased strength, then here are 17 suggested changes for you to apply this summer:
1) Exercise 2 more hours each week than you did in 1st half of 2023
2) Go to bed and wake up at the same time each day.
3) Drink less alcohol.
4) Sign up for one of my time-tested fitness programs.
5) Stop drinking and eating artificial sweeteners.
6) Use heavier dumbbells.
7) Eat less bread, or even eliminate gluten from your diet.
8) Train for a 5K, 10K or a marathon.
9) Eliminate corn syrup from your diet.
10) Exercise at least 4 times each week.
11) Eat healthy, simple dinners at home.
12) Do not eat fast food.
13) Drink less caffeine.
14) Eat more protein and fiber.
15) Drink water throughout your whole day.
16) Do not eat packaged snack foods.
17) Contact me for motivation and support.
Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list.
Take a minute to jot those down.
Step back and re-examine the list. Which of these changes are you going to make your own?
I certainly don't expect you to make all of these changes – though the more you do, the greater your transformation will be.
Remember, like I mentioned above in #4 and #17, I'm here to offer you the instruction, support and motivation you need to make the summer of your dramatic transformation. Want help? Click here to learn more about how we can help
5 Workout Secrets
If having a lean and sculpted body is your goal then I’ve got good news for you: follow these 5 Workout Secrets and your goal will quickly become a reality.
These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.
Workout Secret #1: Consistency is KEY
If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.
Workout Secret #2: Set ATTAINABLE goals
Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.
Workout Secret #3: Make it CONVENIENT
Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Workout Secret #1 by staying consistent.
Workout Secret #4: Find something you LOVE
Similar to Workout Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.
**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Workout Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.
Workout Secret #5: Work with a PRO
This is my favorite Workout Secret because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.
Don’t wait another minute! Call or email me today to get started on your personal body transformation.
5 Simple Steps for Achieving Any Goal
If you're not happy with your body then your workouts have lost focus.
What is your immediate goal?
If you don't have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.
I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.
1. Setting your goal
You want to be in "better shape" but that's so vague. Dig deeper.
What specifically do you wish you had now that you don't?
- To drop 3 dress sizes.
- To lose 2 inches of arm fat jiggle.
- To melt 4 inches from your waist.
- To be able to run 3 miles without stopping.
2. Define your timeline
Now that you've determined exactly what part of your body isn't up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you'll find that achieving your goal becomes an easier process.
- To drop 3 dress sizes by August 20th vacation.
- To lose 2 inches of arm fat jiggle by October 13th wedding.
- To melt 4 inches from your waist by July 7th pool party.
- To be able to run 3 miles without stopping by June 16th city 5k.
3. Name your prize
It's time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let's add a prize that you'll receive once you've accomplished your goal. This prize shouldn't be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.
- A couple new outfits for your August vacation.
- A sleeveless dress for the October wedding.
- A new swimsuit for your July pool party.
- A new pair of running shoes for your June 5k.
4. Picture it
You know what you want, when you want it by, and the reward you'll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.
- See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
- Imagine how you'll feel walking down the aisle baring your toned arms.
- See yourself lounging by the pool in your swimsuit, carefree and happy.
- Imagine the feeling of accomplishment you'll feel as you cross the finish line.
5. Recipe for success
The steps that you've taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body.
This is where I come in.
I'm fanatical about propelling each and every one of my clients through their own personal body transformation.
Call or email today and I'll get you started on a program that will make your goals a reality.
Fight Age-Related Muscle Loss (and IGNITE your metabolism!)
As you age your muscle mass naturally dwindles. This process, called sarcopenia, begins as early as 20 and can ramp up to .4 lb loss in muscle each year starting at age 40.
There is a solution to fight off sarcopenia and to maintain your muscles: exercise your muscles with an assortment of resistance training modalities. Consistency is key – the muscle building benefits of each workout ends after about 48 hours.
Keep challenging your muscles and they will repay you with ageless strength!
Call or email today to get started on a program that will keep your muscles young. Let’s do this!
3 Anti-Fitness Habits (Are these holding your fat loss results hostage?)
The following 3 habits will result in weight gain faster than you can say 'anti-fitness habits.' Break these habits quickly.
- Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won't give you a 'full' feeling, these drinks slide by without notice of how many extra calories you're getting. Stick with water to avoid extra calories.
- Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high.
- Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.
Feel like it makes sense to talk about your health and fitness goals? Lets chat. Grab your complimentary session HERE and start your fat loss and fitness journey tomorrow!
Fitness Success After 40 | The Truth About Your Metabolism
Fitness Success After 40 | The Truth About Your Metabolism
When it comes to metabolisms, some work fast, and some work slower. That's all there is to it though, right? Wrong.
There are countless factors that play into how the metabolism works, how fast it works, and what triggers this increase or decrease. To put it simply - our metabolism works like a thermostat.
Unfortunately, just like a thermostat, our metabolisms can become damaged over time from harsh diets and lifestyles, like chronic low-calorie dieting. Without using all the technical talk or boring you, our bodies have a natural BMR (basic metabolic rate).
If we mess with this natural process within our body, like not eating enough calories or over-exercising, then we start to mess with our personal thermostat that we've been talking about this whole time.If you aren't eating enough calories to sustain your body's basic needs, your body starts adapting to make up for the loss of energy, which means slowing the metabolism down...
There's been a major misconception floating around the fitness world for years that fewer calories equals weight loss - at the end of the day, all it does is slow down your metabolism's natural speed and encourages weight gain in an attempt to fix the imbalance happening.
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The Invisible Fat That Be Hurting Your Health
oday’s focus is a biggie because even though you can’t see it, it can have a major effect on your health…
And that’s belly fat.
There are two basic kinds of belly fat …
- The “pinch-an-inch” type that’s just under your skin, called subcutaneous fat
- And the fat deep inside your body that you CAN’T see, called visceral fat
It’s the second type we’re going to talk about today.
Having some of that deep visceral fat is healthy because, among other things, it can help protect your organs.
But too much of it can lead to heart disease, diabetes, and stroke.
You can get a buildup of visceral fat because of your genetics and/or lifestyle factors like stress, diet, lack of exercise, poor sleep, etc.
Here’s a quick test to see if you are at risk:
- Grab a tape measure and measure around your waist.
- Divide your waist size by your height (using either inches or centimeters for both calculations).
- A healthy ratio is no more than 0.5 (for both women and men).
If you’re not where you want to be, the great news is that a healthy lifestyle goes a long way toward helping to prevent and reduce your visceral fat levels.
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Fitness After 40… The Rules Have Changed
Remember when losing weight and dropping inches was so much easier in your 20's and 30's...
It just seemed like the weight just fell off. However, now the rules have changed. What worked then simply doesn't work anymore.
After 40 your body begins to change. Your metabolism cahnges. Heck... we change! So you have to change the way you approach your health and fitness.
In today's episode, I outline what you need to focus on to achieve the results you desire (and deserve!)
Curious to learn more.. Lets chat. Go HERE for a complimentary session
Don’t Believe These 5 Myths
4 Tips To Jumpstart Your Fat Loss Journey
Losing fat, dropping fat after 40 can be a challenge. What used to work doesn’t work anymore. It’s time to change the way you approach your health and fitness. Listen in as I explain.
I’ve outlined the 4 steps below to get you back on the fitness fast track.
Step One: Get Focused.
Your crazy weekend happened. You ate things from your “never eat these” list, you drank more that you should have, but now it’s over.
Draw a line in the sand. The bad eating stops now.
If you’re serious about your fitness goals, then this weekend was the exception, and not the rule. Maybe it was your birthday, or your friends and family were gathered for a celebration, and the peer pressure to partake in unhealthy food was too much for you to resist.
Don’t beat yourself up for falling off the fitness wagon this once. Simply get back up, dust yourself off and get re-focused. Leave the past, and your slip-ups, in the past.
Step Two: Get Hydrated.
While bad eating can take on many forms, the end result is most often dehydration and water retention. The only way to restore balance is to get hydrated.
Your first priority in getting back on track is to drink plenty of water throughout your day. Start with a tall glass of water in the morning, and carry a water bottle with you.
Don’t add artificial sweeteners or stimulants to your water – these will work against your hydration efforts. To add flavor, slice fresh fruit, herbs or vegetables to place in your water, just like at the spa.
Step Three: Get Picky.
For the next few days I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and some lean meat. Whole, real foods will quickly help to restore balance.
Don’t eat packaged foods for the next few days. This means saying no to snack foods, processed meat slices, dairy, baked goods and alcohol.
Try the recipe for roasted broccoli below – this is a wonderful, whole food dish.
Step Four: Get Moving.
So you’ve put an end to the eating madness, you’ve hydrated, you've eaten only whole foods and you’ve enjoyed a recovery juice…it’s now time to sweat it out.
Lace up your athletic shoes and put on your favorite gym clothes. When you start your workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute exercise routine.
I have just the exercise plan for you – one that will not only help you recover from your wild weekend, but will help keep you motivated and going strong in the future.
If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.
Lets schedule your complimentary session! HERE