5 Things You Should Never Say To A Female MMA Fighter

“Punch her in the titties!” 

“Pull her top off and kiss her!” 

These are actual statements heard during my friend’s debut MMA bout. Sadly it’s not an isolated incident. It takes endless amounts of physical and mental prep in order to step in the cage, but many female fighters face stigma when competing. Training for a fight involves a minimum of training twice a day six days a week, healthy meal prepping, and no alcohol consumption or smoking. 

Many fighters do this while working and dealing with family obligations. When I’m in camp I’m balancing camp with working full-time as well as attending school full-time. It requires dedication and isn’t for the faint of heart, which is why the above statements are not only disrespectful, but infuriating.

I’ve been training and competing for over ten years. The adrenaline rush of being in the ring is a unique experience that not many ever encounter. I began training in Muay Thai in high school with my younger brother. We fought terribly as kids and my dad decided to put us into martial arts so we could channel that in a more positive manner. 

Black and blues are all in a day's training. 

Aside from my brother and me now being best friends, training has enriched my life in many other aspects. It has helped me not only physically, but mentally as well. It provides an amazing outlet for stress as well as gives me the courage to pursue other dreams. After being locked in a cage where someone is trying to beat you in front of a couple hundred people, it becomes tough to feel nervous. 

I truly believe everyone could benefit from martial arts, but if we keep treating women like they're just a sexy side to the "real" show, we are doing them a great disservice. Here are some of the most common phrases female fighters hear and why they’re bogus.

1) “But you’re too cute/pretty/beautiful to be a fighter.”

Ugh. 

This common statement made to female fighters is intended as a compliment, but frankly it’s obnoxious. You don’t see people telling Roger Huerta or GSP or any other of the gorgeous men in the MMA world that they are too pretty to fight. Insinuating that we’d be better off holding round cards strutting around the cage in a bikini rather than competing in it is a slap in the face to all the hard work we do. 

As to your concern about me ruining my pretty face, well that’s why I practice learning how to block and counter.

2) “So you like to fight? You must be really flexible and into rough sex.”

Now if you’re into rough sex and have a consenting partner, enjoy yourselves -- no judgement. However, this was said to me by a very drunk male acquaintance. Inappropriate doesn’t even begin to cover it. There are many reasons woman compete in martial arts, however last time I checked it wasn’t due to their very private sexual preferences. Any chance you had of seeing how flexible I am ended the minute that came out of your mouth buddy.

3) “Oh my God, doesn’t it hurt when you get hit?”

No. When we women get hit unlike our male counterparts in this sport it does not hurt. It feels like we are being hit by pillows, limb manipulation feels like a pleasant stretch, we never bleed, we never bruise and keep in mind we always look pretty while doing it. 

Of course it hurts. 

Soreness is the norm if you train often. It’s about learning to push past the pain and to become a better athlete. It takes heart to continue to train when you’re hurting, but that is what champions are made of.

4) “I can’t stand watching women fight.”

Society wants women to be pretty, docile little homemakers; fighting flies in the face of that and it makes many people uncomfortable. Women are supposed to be motherly, nurturing. It’s hard to feel that way when you’re seeing two people punch each other in the face. I can respect the fact that my hobby makes you uncomfortable. 

It is important to remember though both fighters are consenting adults; you don’t need to watch it if you don’t like it. I’m not a child though, so don’t tell me I can’t compete just because it gives you the heebie jeebies. For what it’s worth, being a female fighter and being an excellent mother are not mutually exclusive ideas. We have several such badass mommas in the gym I attend.

5) “You must be a super angry violent person that gets into bar fights all the time.”

Listen. Just because I hit people in a ring doesn’t mean I hit them outside of it. I have self-control, which I learned through my many years of Muay Thai training. People get on my nerves because I’m human, but unless my life is in immediate danger, I’m not getting in a fight. I don’t feel like having assault linked to my name and prison orange is not a good color on me. 

Martial artists are usually chill people. There’s no need to get in fights outside the dojo when we can train and be challenged by teammates within the gym.

You may wonder why some female fighters don’t say anything when confronted by such misogyny. There are many reasons. The desire to fit in, not appear weak, not appear overly sensitive, the frustration of being talked over or downright laughed at are all reasons why women don’t always speak up. These comments are usually made in good “fun”, but they’re actually very harmful. It’s important to watch how we speak. 

The emotional wounds from hearing these kinds of comments constantly take a lot longer to heal than any bruise. We have some little girls training at our gym. I want them to be able to focus on becoming ass kicking strong women, not vapid little sex pots in gis. 

orignally posted by xojane.com

Weight Lifting Tips For WOmen

The fix: "While opinions about static stretching may differ, a dynamic warm-up can decrease your risk for injury," says exercise physiologist Marco Borges, author of Power Moves. After five to 10 minutes of walking or jogging, do 10 to 12 lunges and pushups (the bent-knee version is fine) before starting your routine.

Using Sloppy Form
Experts agree that proper form is the single most important factor in injury prevention, yet many women don't give it a lot of thought—especially when they're in a rush. And women, thanks to their naturally wider hips, are more at risk for form-related injuries than men are: One study found that women had nearly twice as many leg and foot injuries as guys did. 

The fix: Before you begin any exercise, think S.E.A.K., says trainer Robbi Shveyd, owner of Advanced Wellness in San Francisco: Stand straight (head over shoulders; shoulders over hips; hips over feet), eyes on the horizon (looking down encourages your shoulders to round and your chest to lean forward), abs tight (as if you were about to be punched in the gut, but without holding your breath; this helps stabilize your pelvis), and knees over your second toe (women's knees have a tendency to turn in because of the angle created by wider hips, says Joan Pagano, author ofStrength Training for Women).

Stressing Out Your Shoulders
As crazy as it sounds, women who lift weights tend to have less-stable shoulder joints than women who don't lift at all, found a recent study. The reason: Doing too many exercises in which your elbows are pulled behind your body (think chest flies and rows) can overstretch the connective tissue in the front of the joints. If the backs of your shoulders are tight, you're even more likely to overstretch the front, increasing the imbalance at the joint, says Kolber. 

The fix: Modify your moves. First, don't allow your elbows to extend more than two inches behind your body. In the lowering phase of a bench press, for example, stop when your elbows are just behind you. Second, avoid positioning a bar behind your head. Bring the lat-pulldown bar in front of your shoulders, and when you're doing an overhead press, usedumbbells instead of a bar and keep the weights in your line of vision (meaning just slightly in front of your head).

Neglecting Opposing Muscle Groups
"Many women have strength imbalances, which can make them more prone to injury," says Shveyd. Sometimes they're the result of your lifestyle (hovering over a desk all day, for example, tightens and weakens your hip flexors while your glutes become overstretched and inactive). Other times they're caused by not working both sides of the body equally (say, focusing on moves that rely on your quads but not your hamstrings). 

The fix: For every exercise that works the front of the body (chest, biceps, quads), be sure to do an exercise that targets the rear (back, triceps, hamstrings). For instance, pair stability-ball chest presses withdumbbell rows, or step-ups with deadlifts.

Doing Too Much Too Soon
A lot of people think that more is better—more reps, more sets, more weight. But if you increase any of these things too quickly, your body may not be able to handle the extra workload. "Gradual conditioning prevents injuries such as torn ligaments and tendinitis, because your muscles and connective tissues have time to adapt," says Pagano. 

The fix: Practice a three-step progression. First, learn to do a move using only your body weight. "When you can do 15 reps with proper form, add weight," says Pagano. Second, stick to one set with light weights for two weeks or until you feel comfortable with the move. And finally, when you can complete nearly all of your reps with proper form, add another set or more weight (increase weight by roughly 10 percent each time).

How Women Can Build Muscle Fast!

If you're a woman trying to build muscle fast, these tips can get you to your goals. Since gaining lean muscle mass rapidly requires changes to both your workout and diet, consider a resistance training plan that works all your major muscle groups and a diet that contributes to muscle building.

Tailor Your Workout

Female athlete. Photo Credit Jupiterimages/Digital Vision/Getty Images

For rapid muscle building, women need programs tailored to their gender. Testosterone and growth hormone have a significant effect on muscle building, but women have much less of this hormone in their body. Weight training stimulates women's bodies to produce greater amounts of these two hormones, allowing you to gain muscle much more rapidly than other types of exercise.

Use Myofibrillar Hypertrophy

Lifting weights. Photo Credit iofoto/iStock/Getty Images

Myofibrillar hypertrophy is a type of exercise that builds muscle. This exercise involves using relatively heavy weights and performing sets of two to eight repetitions. A shorter number of repetitions with a heavier weight increases both the quantity and size of the muscle fibers, resulting in more lean body mass. When you reach the seventh or eighth repetition, the weight should be too heavy for you to lift easily. Pushing your muscles to the point of exhaustion stimulates testosterone release and increases microtrauma of the muscle fibers. Microtrauma involves small tears in the muscle cells, and your body will respond by repairing and replacing the damaged fibers with stronger and larger tissue/

Use Sarcoplasmic Hypertrophy

Dumbbell chest press exercise. Photo Credit Chris Clinton/Photodisc/Getty Images

In addition to increasing the size and number of muscle fibers, you can also increase the fluid within muscle cells, allowing them to grow larger. This type of training shows the greatest results in beginners and leads to fast gains within a few weeks of training. With sarcoplasmic hypertrophy, you engage in circuit training with 12 to 15 repetitions per exercise and a minute or less of rest between sets. Choose three or four exercises and perform them back-to-back. Some of the more effective exercises include incline dumbbell chest press and chest fly, bench dips and dumbbell side raises. This type of training does not cause muscle fatigue, but instead stimulates the body to produce more growth hormone for muscle building.

Outside the Gym

Banana and peanut butter. Photo Credit Olga Nayashkova/iStock/Getty Images

Your workouts make up the primary way to build muscle. However, rest and diet also contribute to building muscle. Rest gives your body time to repair and build muscles, so experts recommend 48 to 72 hours between workouts. Additionally, eating before and after a workout contribute to muscle gain. About an hour to 90 minutes before a workout, eat a snack that contains about 50/50 carbohydrates and protein. Examples include a banana with a tablespoon of nut butter, energy bars made with fruits and nuts, or a half sandwich with whole grain bread and roasted turkey. You'll want to replenish the body's stores of glucose and protein within 30 minutes post-exercise. Low-fat chocolate milk and bananas with peanut butter make up easy options for a protein and carbohydrate-rich post-workout meal. These foods contribute to lean body mass building.

WNY MMA & Fitness: Strong is the New Sexy!

Strong is the new sexy in women’s workouts: Women's Fitness in Buffalo and Western New York

By Dorene Internicola

New York - Women's fitness in Buffalo and Western New York has come a long way since skinny defined the ideal body and a muscled arm was cause for alarm.

Fitness experts say that as strong becomes the new sexy, the gender divide has narrowed, if not closed.

From resistance training to power workouts such as barbell squats, medicine ball throws and kettlebell swings, a rigorous regime has become more popular with women.

“We want women who want to turn it up a little bit,” said Dean Hodgkin, a fitness writer and martial artist who co-authored the book Better Body Workouts For Women with fitness consultant and nutritionist Caroline Pearce.

“We specifically included heavy resistance and weight training formats because if women don't train heavy, they'll miss the opportunity to gain strength,” said Hodgkin, who is based in Leicestershire, England.

Along with advice on executing workouts from hula hooping to power hopping, the book also dispenses guidance on issues on Women's Fitness in Buffalo and Western New York, like training before, during and after pregnancy, eating issues and mind games that can undermine progress.

“These are times when women let it all fall apart,” he explains. “There's no question that self confidence is more of an issue for girls.”

Jessica Matthews, an exercise physiologist with the American Council on Exercise, doubts if a women's fitness book filled with power drills would exist 10 years ago.

“Now you see this all the time,” said Matthews, noting women are eager to embrace tough workouts like CrossFit.

Having a well-defined physique, she said, has replaced skinny as an ideal.

“A fellow yoga teacher mentioned to me the other day that she was excited and proud to be able to perform barbell squats (with the barbell positioned across the back of her shoulders) with great form using 225 pounds (102 kilos),” Matthews said.

When she started teaching group fitness 14 years ago, it was rare to have a man take a class.

“The shift in the industry is interesting to see,” she said. “(Today) there are no specific exercises for men or women. The type of exercise is based on person, not gender. I like to think we've moved on.”

Dr. Michele Olson, an expert with the American College of Sports Medicine (ACSM), said women tend to be weaker than men because they are smaller and have less muscle mass.

But given the same strength-developing exercise programme, she said, women can become just as strong in the upper body and almost as strong, about 80 percent, as men in the lower body.

“The principles are the same whether you're a man or woman in terms of how exercise is prescribed and the results that are realised,” said Olson, a professor of exercise science at Auburn University in Montgomery, Alabama.

Give men and women the same exercise prescription for cardio fitness and they will improve to the same extent, she said, adding that heart disease is the number one killer for both sexes.

ACSM guidelines call for all adults to engage in cardio exercise at least three to five days a week, along with two to three days of strength training and two-to-three days of flexibility training.

For strength training, Olson said, both men and women should lift weights that are heavy enough to exhaust the exercised muscle in no more than 12 to 15 repetitions.

“This will make you stronger,” said Olson. “If you want to add muscle you need to lift heavier weights.”

Experts say the fear that women who weight train will suddenly sprout bulging muscles is unfounded.

“Women, and most men, have a terribly hard time bulking up,” Olson said. - Reuters

Women's fitness in Buffalo and Western New York program is a great start to strength training with our newly added women's only weight lifting class.

WNY MMA & Fitness: Keep Pushin' Towards Your Goal!

So, we are now a month into the new year, and we know what happens to those new years resolutions around this time right; they start to die out. It is definitely unfortunate to let your view of reality to hinder any progress that you may have had in the gym up to this point. Sometimes ladies, you get preoccupied with being judged by others, and that fear is what is hindering you transformation into the new you. No worries, I your friendly neighborhood wny mma & fitness article writer has a video that you should watch. Where did I get this video you ask, well it was during my scouring of the internet, for your benefit of-course. How awesome of a person am I.

Now before you get all judgemental and start saying stuff like "oh, the video has a bunch of those super skinny or super fit women that I can't relate too" on the contrary actually, the women in this video are curvy and if you identify with the women in this video, then it will serve as motivation for you to carry on with those new years resolutions. So for right now, kick back and relax. Check this video out and really soak it in, it may change your viewpoint of yourself. After that, well we have some awesome classes here at wny mma & fitness that you may absolutely love. If you want to get a sample of the gym, we have a groupon!

Performance at WNY MMA

Performance is everywhere we turn. Interviewing for that next job. Going on that first date. Competing in your local fitness competition. In order to succeed at anything, you must be prepared to perform and compete.

In a perfect world, everyone should be afforded respect and equality. But in the real world, the harsh truth is that everything is a performance or a competition. Everything.

What Martial Arts Teaches Us About Peak Performance

The oft-used analogies when it comes to competition are that of both the warrior and the athlete. A martial artist is both. Furthermore, a martial artist is, of course, an artist. In addition to sport and combat, there is much to learn from the martial arts when it comes to finding your peak performance.

I grew up around the arts. My mother performed professionally as a ballet dancer for more than twenty years, my uncle fronted a jazz quartet for a living, and my dad ran a creative business as a marketer. I followed suit performing on stage as an actor and also became a martial artist in my adult life.

From the arts, I learned much about what it takes to compete in life. Of course, the typical correlations to performance always apply - hard work, preparation, and attitude all matter. But what brings these attributes about? Telling someone to work hard falls on deaf ears without the “why” behind the hard work. Telling someone “attitude is everything” accomplishes little without the key to unlocking the passion that brings about that attitude.

This is where the arts (WNY MMA and otherwise) tell us much about competition because the foundation of the arts is asking the “why.” Finding trust, authenticity, and your true competitive spirit is what the way of the artist is all about.

Nurture Your Instrument

Any performer knows that if his or her instrument isn’t in top condition, then the performance could be compromised. That means cleaning, treating, and maintaining your instrument. A skier sharpens his skis, a musician tunes her instrument, and a singer nurtures her vocal cords. In order to be at one with your instrument - be it your body, a musical instrument, or a presentation piece - you must take care of your instrument the way you would your own child.

For athletes, your instrument in competition is your body. In my kung fu days, we used to have three-hour Saturday classes. One hour was dedicated solely to stretching. That is, one third of the time in class was purely about nurturing our instrument in order to prepare it to optimally perform. Said another way, in order to perform at your peak, constant and thorough maintenance is required.

Where You Prepare Matters

To borrow a line from Christopher Walken on Saturday Night Live, when you rehearse you must “really explore the studio space.” The line is both spot on, as well as hilarious, because that is what we do when we rehearse – we explore the space. We try, we innovate, we fail. Your rehearsal space must allow for creativity, trying new things, and resolving conflict.

For the athlete, this proces starts with locating a space that allows you to do your best preparatory work. In the martial arts, WNY MMA, dojo, or dojan is sacred ground. Many gyms and schools have some sort of ritual upon entering, be it a bow or a momentary pause of respect. The idea is to immediately get your mind right when you show up to rehearse. Stepping into a rehearsal space should be like stepping in to a church or sanctuary. Your sole purpose is to find the present moment in order to listen and grow.

How You Rehearse Is How You Will Perform

There are many old adages to this effect - act as if or practice makes perfect. I recently attended a lecture by a former Navy SEAL who said they even have a saying: when in doubt, rehearse. While there is no substitute for a real competition - the bright lights, the adrenaline, and the live audience - rehearsal is the gateway to that moment.

One of the critical components of rehearsal is the concept of contingency. As an actor, I have practiced scenes by saying my lines backward or as fast as possible. I’ve rehearsed scenes blindfolded and I have done scenes without the lines. The idea is to have a plan for every possible scenario, but to end at the same destination.

I’ve done similar things in sparring in the martial arts. Sparring with only one hand, using only kicks, or throwing only punches. Sparring at WNY MMA might entail taller, heavier, or shorter opponents. The bottom line is that practice is not merely repetition, but preparation for the certainty of uncertainty.

Find Your Feet on the Floor

One of my teachers used to begin every class with this simple instruction: “Feel your feet on the floor.” Inevitably, a new student would roll his eyes as if to say, “What exactly is that supposed to mean?’ Feeling your feet on the floor has to do with being grounded and present, to actually feel your feet against the ground.

Starting at the ground, you can determine things like: What does the ground feel like? What do your feet feel like? Are you heavy or light? The answers to questions like this are a starting checklist to getting present.

Another way to feel your feet on the floor is to “see” your breath. Every breath connects you to your body and the ability to be whole and present. In order for an athlete, artist, or warrior to be at his or her peak, the performance must start with being present and the ability to find the feet on the floor.

Trust and Authenticity Trump All Other Values

Trusting others - teammates, partners, and so forth - is a given when it comes to peak performance. Anyone knows that to forge a successful relationship, trust matters. But what about trusting ourselves?

Malcolm Gladwell, in his book Blink, asserted that our intuition is always right. Your intuition knows the correct next step to take, but is often blocked by a desired outcome - to get the job, find love, or win the competition. The key to trusting your intuition is self-awareness.

Bruce Lee, widely considered the greatest martial artist of all time, spoke volumes on the subject of self-awareness. “The possession of anything begins in the mind,” he stated. He also pointed out that the biggest obstacle a person can face in competition is our self.“Fear comes from uncertainty; we can eliminate the fear within us when we know ourselves better.”

This is what my teacher was driving at when telling us to find our feet on the floor. To know ourselves, to find that quiet spot in our mind in order to trust the process, and more than anything - to trust ourselves.

WNY MMA & Fitness: Benefits of Boxing and MMA for Women

 What are the benefits of boxing workouts or mixed martial arts training for women; Before I answer this question, I must give full disclosure: I'm a huge fan of mixed martial arts (MMA) and the techniques involved such as striking (kicks, knees, and punches) and grappling (holds, sweeps, and throws). Not only do I incorporate boxing and Jiu-Jitsu into my own weekly training plan, but I also work with MMA fighters on a regular basis at WNY MMA.

That being said, I think that every woman, regardless of age or athletic ability, can benefit tremendously from incorporating some boxing and/or martial arts into her training program. Whether you want to improve overall health and fitness, lose weight (fat), or simply boost your mood, martial arts can help you reach your goals and more. In terms of physical qualities, some of the benefits include:

1. Improved balance and coordination. You'll also be better at quickly shifting your weight and changing directions, a key to excel in sports.

2. Dynamic flexibility of joints, muscles, and ligaments. This not only promotes better posture, making you appear taller and leaner, but it will continue to improve your quality of life as you age, injury free.

3. Power. The two components of power are strength and speed so you'll improve your ability to perform explosive movements like jumping.

The benefits of MMA go beyond physical qualities. This type of training requires deep concentration and the ability to avoid distraction. Plus, it builds incredible confidence. And few (if any) people would disagree, confidence is very sexy!

Ready to Get Started?
If you're new to MMA, it's a good idea to take a few private lessons at WNY MMA & Fitness to learn the basics before joining a group class. But it's perfectly fine to jump right into a class setting if you prefer. WNY MMA offers boxing and kickboxing classes so just inquire at the front desk. Contrary to what you may think, you'll find that the athletes and instructors are extremely respectful of the women who train at their facility and will go to great lengths to make them feel comfortable.

WNY MMA VS Those Other Places

There's nothing like leaving the gym feeling like your entire body is on fire, its a good feeling. I'm not talking about scorching, I was the dummy to put on too much icy-hot and tiger balm. I mean the feeling that every muscle in your body has been thoroughly worked. It's one of the benefits of working out at Western New York MMA & Fitness. If we really took the time to compare your normal boring workout at "insert name here" fitness 180 degree twist, and that of a MMA gym; you would see that a MMA gym is the way to go for your fitness and strength goals.

1. At an mma gym, there aren't many chances to slack off. When you walk through that door, it's business. There is a goal that you want to attain and it requires balls to the wall effort, It's not pretty and there aren't any juice bars. At a fitness center with spa, it's not about the fitness. There is equipment that can be used to attain a fitter you, but with all the amenities available to you, you will forget what you are truly there for. 
2. There is someone in your face pushing you beyond the limits you set for yourself. Take the time to think about your normal fitness center with spa; when is anyone there who's soul purpose is to make you reevaluate your preconceptions of yourself, without having to wave money in his/her face for the daily service. At an mma gym, that is what you have 24/7.
3. You know how at the fitness center, you just go there to run on the treadmill for like 45 minutes; then go home when you feel you've been there long enough, not happening at an mma gym. What you put into your workout when you are at the gym, is exactly what you are getting out. So when you are there not pushing because you don't want to get sweaty or tired, you aren't getting any benefit from it. But the girl next to you who is going for one more rep, She will benefit. So don't sell yourself short. 

There are just some of the many things that you will realize, once you start coming to an mixed martial arts gym. So lets get the introductions out of the way and come on over to WNY MMA & Fitness, You'll be greeted with a smile!

Exercise and longevity at WNY MMA & Fitness

Exercise and longevity at WNY MMA & Fitness

Some of you may not know, but my field of study is in social gerontology; its the study of the social, psychological and biological aspect of aging. I also love physical fitness, so what does this mean for you. This will give you some insight into how exercise and nutrition will guide you into your 'wise' years while still maintaining your health and activity levels. Training here at WNY MMA & Fitness will give you the building blocks to a healthier lifestyle that will carry you into active old age.

With proper exercise and nutrition, you can beat alot of the old age blues that you see around you. Because of the advancements of medicine and the research in nutrition and how it affects aspects of our health and livelihood, its definitely easy to see why our elderly are living longer. We have more people reaching the age of 100 and above, and its something that many of us may want for ourselves and our significant others. But the real thing is to be active as we age, and not being confined to a chair for the remainder of our lives. We are capable of reaching those old ages, unfortunately there are so many chronic ailments that are detrimental during that stage of life that it almost seems impossible, but it is. Through rigorous exercise a few times a week and proper diet, anyone can make it. So what does that mean for you, come to WNY MMA & Fitness and start working out here a few times a week. Stop eating at Mickey D's and drink less soda. 

No worries. By the time you are around this guys age, the life expectancy will definitely increase as it already has over the last few decades. Live on, live healthy, live strong. Come see us at WNY MMA & Fitness for some exercise. Oh and get your parents to come too, I guarantee that they will benefit from the exercise as well. 

Whats the difference between WNY MMA and those health clubs you like

What's the difference between WNY MMA and those health clubs you like?

The difference is that we are better. Here's the thing, you look at us and see scary looking stuff to the uninitiated; Heavy bags, cages, boxing rings, sledge hammers, kettle bells, tractor tires, etc. But here's the thing, I am going to give you things to think about when you are comparing WNY MMA and Fitness to those other places. See there, they already don't matter. 

I guarantee that more work is getting done here than at a spa!!!

• When you are at a gym, you are there to work: Look, I know the draw that these places have. There's a swimming pool, a sauna, there's a corner that does facials, oh and that juice bar is amazing. But lets stop and really think about what we are trying to get out of our gym time; when you made that new years resolution, did it include sitting around for an hour or so talking to other gym members about how you argued with your husband/boyfriend about painting the main bedroom fuchsia? No it wasn't, it was to get you butt in gear.

you thought I was joking about the conversation about fuchsia?

• Are you at the gym to run countless miles, or are you there to sweat and ache: You get up, go to the gym and run. Sound familiar? it should. That's because, countless people follow that very formula in the hopes of seeing the fabled body changes of legend. Let me guess, you also leave the gym having energy and a smile. If that's what you are looking for after working out everyday then you will be in for a very rude awakening training at WNY MMA and Fitness. Here you will be leaving sore and having aches in places you forgot even existed, and that's a good thing. 

• Working out getting boring, not here: Unless you have a private instructor to help you everyday, you will not be getting your times worth at a health club. There's a lot of stuff to get lost in, especially by yourself. Because of this, you revert back to what you know. There's just something different when someone is right next to you continuously lighting a fire under butt, you work harder than you would have otherwise. That means you will pass those plateaus that everyone else are stuck at. 

• Having other people working hard acts as motivation: Humans are competitive, that's how we survived for this long on this planet. It's hardwired in our brains, and for good reason. When you are doing something alone, you just don't push yourself as hard. Take a class here and have everyone doing the same exercise as you, now you feel like you're competing against these people; you try harder, this is very important. This is where growth comes from, not from just going through the motions. 

So let me stop being wordy here and just spell it out for you. If you really want to work, then come to WNY MMA and Fitness. Its plain and simple; if you want to chit chat and have a facial, then go to a health club. 

Seriously?

   Are you serious about your health or do you just like people to think you are? Are you waiting until the new year to start some crazy fitness plan and outrageous diet? Why not just get serious with yourself? When it comes to Women's fitness in Buffalo, NY WNY MMA & Fitness has hit the nail on the head! We focus on Women only in our Women's only fitness program. Pretty much this makes us experts in Women's fitness in Buffalo, NY.
   The first thing to do is get in here and get your self a FREE TRIAL! Get in, get started and watch the pounds fall off! Women's fitness in Buffalo, NY can be complicated without assistance. Sure a gym can offer a little more equipment then we do but what happens at week 6 when your motivation runs out. Now you are stuck with a 2 year membership and don't feel like going. That is where we pick up the slack and get you motivated with fun and high energy classes. Our classes are different and challenging.
  So, instead of pretending to your friends that you are getting in shape, just get it done and call us!

Abs are made in the kitchen?

   While walking around recently I can not help but notice all of these bumper stickers, posters and facebook posts stating "abs are made in the kitchen not the gym" or "Abs, 70% kitchen 30% gym". I hope I can get some great responses back from this blog and my view on the topic.
   "Abs" as we love calling them, are not created in the kitchen! They are simply uncovered in the kitchen. The statement is simply a marketing tool to assist with the selling of the hottest new diet plan. Does eating a healthier, cleaner diet help with losing the fat around your stomach? Sure does! How often though do you see the incredibly skinny kid with his shirt off and it looks like his stomach is just an extension of his flat chest? This is because he forgot to re up his dues at WNY MMA & Fitness! He has yet to develop muscle underneath that skin.
   When a women is going for that "6 pack" it is more difficult then it is for a male. We all know this fact yet think we can follow the same rules and achieve the same results? How is this so? A women that is going to want "6 pack abs" had better worry a little more about hitting the gym and less about how she can stay under 1200 calories for the day!
   Instead of following the hype that hitched a ride on the back of the prius in front of you, try learning about your body and what YOU require to get the results YOU want! One of the funniest things I have heard this week was a Women talking to another Women telling her about all of these rules of her diet as if it were a 30 page article. Yet, when I asked her why she couldn't have pasta or a bagel her response was "well, because it would be breaking my diet". Are you serious? Your subject your self to this constant stress of "breaking the rules" why not learn why your following a cult of crazed no result birds. Learn what is in your food, why your body needs it or does not need it.
   Everyone reading this blog knows how to make healthier choices in the kitchen. Why do you need someone to tell you again what you already know? Everyone wants a short cut, that's why. In addition one of the biggest secrets of people "on a diet" is they enjoy the comfort and attention they are receiving by telling people they are on that diet. They enjoy being a part of "the club". The next time you see a super healthy girl walking around the gym ask her "what diet are you on?" Her response will most likely be "I don't know I just make healthier choices" and on the other side of the room will be the no result flock of birds just "tagging along" all talking about how many calories they took in or what the one secret rule to abs is. I can give you the secret and set free the stress of not knowing how to get "abs"... ready... here it comes...                                                                      WORK HARD MAKE BETTER CHOICES!

Advantages of Attending a Women's Fitness Boot Camp

Women’s fitness boot camp is a fantastic way for women of all ages to lose weight and get in shape. For women in the Buffalo and greater Western New York area who are looking for a fitness routine that will help them to achieve their health and fitness goals, this class is just what you need. By incorporating exercises that target the upper body, lower body and core, each class offers a true total body workout. Women who have experienced this fitness boot camp have lost weight, increased muscle tone and feel like they are in the best shape of their lives.

Women’s fitness boot camp classes are unique because they incorporate so many different types of exercises. These classes draw on punching and kicking techniques commonly used in kickboxing, as well as aerobic and resistance training that relies on free weights, medicine balls and the resistance of your own body weight. Each class is unique—meaning you will never experience the same class twice.

If you’ve never attended a fitness boot camp class in Western New York, don’t worry. The exercises are designed to challenge each participant on an individual basis—all skill levels are welcome. 

Push-ups, jumping jacks, plyometrics, ladder work, punching and kicking with heavy bags and training pads, partner work and resistance training with free weights are all exercises that women can expect during women’s fitness boot camp classes in Buffalo and Western New York. The large variety of exercises keeps each class fresh and unique. In addition, by targeting different muscle groups during each class, women are able to see improvement in areas that a normal gym routine might not target.

Not only are there fantastic physical benefits to attending women’s fitness boot camp classes, but they are also great for the mind and spirit. Classes are a fantastic stress reliever and lead to the release of endorphins—which make you happier.  Feel confident that Women’s fitness boot camp classes can help you to lose weight, increase endurance, increase muscle tone and increase your positive outlook. What are you waiting for? Get started today!

Benefits of Women's Fitness Boot Camp WNY

Women’s only fitness boot camps in WNY are a fantastic way to lose weight, tone muscles and get in shape. Women’s fitness boot camps are designed to provide women with a total body workout during each and every class. Boot camps are designed to challenge participants No matter their current fitness level. Rest assured you won’t find a more intense fitness class than women's fitness boot camp in WNY.

Classes utilize a combination of martial arts, aerobics and kickboxing. The combination of these different workout types greatly improves flexibility, balance, coordination and strength while at the same time ensuring a unique regimen which participants find both fun and challenging. Within each class, participants make use of conventional heavy bags and pads as well as natural body resistance.

Exercises during class are designed to target both the upper and lower body as well as the core muscles, thereby providing a true total workout through both resistance training and cardiovascular exercise. All skill levels are accommodated, so whether you are just getting started or have experience with fitness boot camp, you will be challenged.

Women’s only fitness boot camps in WNY are greatly increasing in popularity because they not only provide a total body workout, but also utilize a vast variety of exercises during classes—with women’s only fitness, you’ll never experience the same class twice. Unique classes remove the ‘boredom’ factor that is often associated with long-term exercise regimens.

This one-of-a-kind workout program focuses on targeting all areas of the body in order to improve overall muscle strength.  Participants will not only see an improvement in muscle tone, but weight loss and a reduction in stress are also experienced. Kicking and punching techniques learned also provide basic self-defense skills.

If you are sick of the same old workout routine and are searching for a way to lose, weight and get in shape, consider women’s only fitness boot camp in WNY. The time to begin a healthier lifestyle is now.

Be happy with you

   Where does a person draw the line between unhealthy addiction to fitness and weight loss and becoming a well rounded, happy, healthy person? Maintaining a strict regimen can be difficult and stressful to the body. As well as attempting to make drastic changes in your diet and life. One thing that can work for you is finding a great Women's fitness program in Western New York! At WNY MMA & Fitness not only do we have a great set of coaches that will walk you through the camp but they will also assist you in making great decisions on how to not "over do it".

   Earlier I was reading through a few blogs on Women's fitness and learning a few new ideas when I came across a pretty good blog written by "Swigg". The article is easy to read and helpful. I wanted to take the opportunity to share it with the WNY MMA & Fitness community as well as anyone out there in the Women's fitness in Western New York community. 

Happy Weight
Some thoughts on weight: I think any of us can be healthy and happy, or very unhealthy and unhappy, at a surprising range of weights. Your "ideal" weight will be one that you can keep without any extreme behaviors. If you're exhausted, overtraining, and undereating to maintain a particular weight, that is not your happy weight and it's definitely not ideal. You can't expect your body or your mind to sustain a level of stress and pain indefinitely. A happy weight is actually happy. You feel good, you're not hungry all the time, not chronically sore, not living in fear of gaining weight if you make one wrong move. Maintaining your happy weight will require awareness, but not vigilance, not fear. You shouldn't be walking around feeling like you're always on the brink of disaster. You should have confidence in your ability to handle all of life's curveballs (vacations, injuries, illnesses, work drama, in-laws) without weight gain being a factor. In other words, your happy weight shouldn't be dependent on adhering to a strict schedule or only eating certain foods.

Much of this is related to mindset, because beliefs tend to produce certain outcomes. When I believed that could never weigh less than 135 pounds without months of extreme dieting and grueling training, that was true for me. It wasn't true because it's such an unrealistic weight but because my approach wasn't healthy or sustainable. Months of hard training while undereating always led to binges, rebellion, and regain. My behaviors and attitude were the problem, not anything about that particular weight. When I approached it in a totally different way--healthy habits, fun, flexibility, gradual changes--my weight easily settled lower than I ever thought possible. I'm working out less, enjoying my food more, and not doing anything nuts. There's no stress response to keeping this lower weight because there's no stress. Nothing hurts. There are no nagging injuries, no lingering fatigue, no chronic soreness. I'm well rested and I'm well fed. 

My advice is to focus on health, happiness, and habits first. Don't fall into the trap of judging success or self-worth by a number. If you make it all about great, enjoyable daily habits, you might be surprised how easily you maintain a lower weight, or how fantastically awesome you look and feel at a slightly higher one. 

Power in the proof

   If you have been searching for a place to get into Women's fitness in Buffalo and Western New York and are stumped where to go. Just go where the evidence points! At WNY MMA & Fitness we have undeniable results and testimonials.
   Here are a few of the ladies that attend Women's fitness in Buffalo and Western New York right here at WNY MMA & Fitness.



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Jessica Vasey KostenbauderWNY MMA and Fitness

Saturday at 4:34pm ·

• I don't know where Id be without WNY MMA and Fitness. Everyone there is so dedicated and motivated! Watching how hard everyone works/trains has pushed and pushed me to where I am physically. I feel so much healthier and energized since I've started Women's Fitness. I've lost 20lbs! Thanks Steve and Max for the encouragement! Thanks Dub for providing the best place to train in WNY! Let's Go!

 

 

 

Michelle Iak

March 11 via mobile

Another amazing work out, whipping my ass into shape! Thank you Steve Horton — at WNY MMA and Fitness.

These are just a few of the many, many testimonials you will find all over facebook about Women's fitness in Western New York right here in Buffalo at WNY MMA & Fitness. So get up, log off, put the remote down. What ever it is that keeping you from your goals and get here!