How to Lose Weight: 40 Fast, Easy Tips

1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.

2. Add 10 percent to the amount of daily calories you think you’re eating. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.

3. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

4. Get a mantra.
You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.

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5. After breakfast, stick to water.
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

6. Eat three fewer bites of your meal,
one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

7. Watch one less hour of TV.
A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.

8. Wash something thoroughly once a week.
Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.

9. Wait until your stomach rumbles before you reach for food.
It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom. 

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10. Sniff a banana, an apple, or a peppermint when you feel hungry.You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.

11. Stare at the color blue.
There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

12. Eat in front of mirrors and you’ll lose weight.
One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.

13. Spend 10 minutes a day walking up and down stairs.
The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year (assuming you don’t start eating more).

14. Walk five minutes for at least every two hours.
Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.

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15. You’ll lose weight and fat if you walk 45 minutes a day, not 30.The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

16. Don’t buy any prepared food
that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.

17. Put your fork or spoon down between every bite.
At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

18. Throw out your “fat” clothes for good.
Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit.

19. Close the kitchen for 12 hours.
After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.

20. Walk before dinner and you’ll cut calories AND your appetite.
In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

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21. Make one social outing this week an active one.Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling.

22. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day.
On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

23. Put less food out and you’ll take less in.
Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

24. Eat 90 percent of your meals at home.
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.

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25. Serve food on your plate instead of on platters.If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.

26. Don’t eat with a large group.
A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories.

27. Order the smallest portion of everything.
If you’re out and ordering a sub, get the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less.

28. Eat water-rich foods and you’ll eat fewer calories overall.
A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).

29. Bulk up your meals with veggies.
You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains.

30. Avoid white foods. There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.

31. Switch to ordinary coffee.
Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.

32. If you’re going to indulge, choose fat-releasing foods
They should help keep you from feeling deprived and bingeing on higher-calorie foods. For instance: honey has just 64 fat releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.

33. Enjoy high-calorie treats as the accent, not the centerpiece
Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.

34. Eat cereal for breakfast five days a week.
Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Make oatmeal, or pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.

35. Try hot sauce, salsa, and Cajun seasonings
They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories. Choose them over butter and creamy or sugary sauces.

36. Eat fruit instead of drinking fruit juice.
For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you’ll eat less overall.

37. Drop your milk type and you cut calories by about 20 percent.
If you drink regular, go to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you’ll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent.

38. Snack on a small handful of nuts.
Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with nuts, raisins, seeds, and dried fruit.

39. Get most of your calories before noon.
Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories.

40. Brush your teeth after every meal, especially dinner.
That clean, minty freshness will serve as a cue to your body and brain that mealtime is over.

originally posted by rd.com

How Women Can Benefit From Jiu Jitsu

Gracie Barra believes that women should be a part of a great movement known to all as Jiu-Jitsu for Everyone! While commonly misconstrued as a male-dominated art, Gracie Barra aims to bridge the gap and relieve the world of the mindset that “Jiu-Jitsu (and martial arts in general) is only for the guys.”

There is a slow but steady climb in the following for Brazilian Jiu-Jitsu by women. The appeal of BJJ to women has recently seen an overwhelming number of interest from women for the sport of Brazilian Jiu-Jitsu. There is also a strong link between exercise, stress, sleep, and work. Truly, women who are involved in active sports like Jiu-Jitsu will see many benefits.

With an increasing number of Female Brazilian Jiu-Jitsu champions, a lot of women are taking interest in the art that started out in the Gracie family. Here are some of the few basic and practical reasons how women can benefit from practicing Brazilian Jiu-Jitsu. And yes, you get to wear a pink-colored Gi. =)

Less Abdominal Cramps During Painful Menstrual Periods

Dysmenorrhea, or commonly known as those abdominal cramps that occurs every time a woman gets her period. Mostly this is characterized by extreme pain ranging from 3 to 6 in the pain scale. Almost half of the women experience these symptoms, while a small group experience incapacitating pain.

The good news is great exercise has been known to significantly reduce the amount of pain felt during episodes of Dysmenorrhea. Proper and regular exercise is known to reduce the amount of estrogen concentration in the blood which known to be the cause of the symptoms. The stretching of leg muscles can increase the cramps experienced during menstrual period, as proven by doctors.

What other great exercises is there than Brazilian Jiu-Jitsu?!

Women Need to Learn to Defend Themselves

There is a long standing notion by some members of society that women are weak. This thinking is backwards, and false, and is certainly incorrect on many levels. Women are not weak individuals; however society has falsely etched the stigma on women. In the United States alone, an alarming 1 in every 6 women has been sexually assaulted. This number is a conservative figure. Other sources suggest that 1 in every 4 women suffer assaults. Regardless of the number, it is also a woman’s responsibility to learn how to fend off their attackers. BJJ will teach you how to be aware of the situation, the basic anatomy of an attack to women, and how to properly disable attackers. Avoiding attacks and confrontations should always come first.

Jiu-Jitsu is a Great Stress Reliever

In an article released by the American Psychological Association, about women in the United States, it says that 8% more women are reported to be more stressed as opposed to their male counterparts. Married women also report having significantly higher stress levels than men leading a 33% mark compared to 22% for the singles group. Most commonly, stress results to obesity as 31% of women admit resulting to eating as a way to relieve their stress.

The Women’s Program in Gracie Barra offers a way to relieve stress. Meditation, Yoga and other great programs are available.

Sleep Better, Work Better

Stress can lead to insomnia. The numbers prove that women are more likely to suffer from stress, as an adverse effect sleep can also suffer. While the easiest way out is popping a sleeping pill, exercise and the right diet can easily improve one’s sleeping behaviors.

Work can be stressful, but endorphin’s can help in keeping you in a relaxed and relatively happier mood. The natural enzyme produced by the pituitary gland, once released, provides a feeling  of euphoria. There is a strong link between mood and work productivity. It is common knowledge that stressed out workers who are unable to compartmentalize are less likely to perform better at work.

Now that you know the many benefits that Jiu-Jitsu has to offer, sign up today for our Women’s Program and get started on your journey to a happier and healthier life today.

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!

WNY MMA Conditioning & Womens Fitness

You can try to find a more well-rounded athlete in terms of overall fitness than a wny mixed martial arts fighter, but we doubt you’ll be able to.

A high level MMA fighter has the endurance to go five five-minute rounds with a little bit still left in the tank at the end; the power and strength to land lethal strikes and execute crippling submission holds; and the overall athleticism to master various fighting disciplines—from wrestling to karate to boxing. Not coincidentally, virtually all successful MMA fighters possess lean, athletic physiques to show for it. So if the WNY MMA & Fitness body type is what you’re after, why not train like a fighter?

“The types of workouts I do with my MMA athletes don’t require any running or aerobic work, because there’s no aerobic work done in a fight, only anaerobic,” says Corey Webster, head of strength and conditioning and kickboxing at WNY MMA and Fitness Mixed Martial Arts Academy in Buffalo, New York.

“We do sprint-based intervals, and by doing this, the guys respond faster to putting on muscle and losing body fat in addition to improving their cardio levels. But it’s not necessarily muscle mass they’re putting on—it’s more muscle density. Most of the exercises we do are big, compound, leg-based moves. In fighting, the guys are squatted down a lot and shooting in for takedowns, so these guys can’t afford to get tired legs.”

“[Websters] strength and conditioning program for me has been amazing,”. “I noticed results in my cardio after just one week—being able to spar longer and not be tired afterwards. I was also worried about having to cut weight, but I haven't had to do that at all, as the pounds just fell off naturally without having to change my diet, and I feel much stronger."

What does this tell you, come to WNY MMA and Fitness to get a heavy dose of MMA conditioning and get into incredible shape. Besides, who can say that they have the chance to train with pro fighters. 

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. 

Easy does it

   If you are in the world on Women's fitness in Buffalo, NY you know that around this time of year you may get a little carried away with your diet. I tend to find my self saying "No big deal, the new year if coming, I will just take if off then" I am here to tell you that this is a very, very bad idea!
   A resolution is only made to use as a "show and tell" "look at me" device that is quickly broken as soon as the novelty runs out. This is an opportunity to prove to your self that you want a different life style. Fight urges to slam down a second piece of pie. Stay away from the damn cookie platter and for gods sake you do not need another drink! Take a stand and get it together Women!
   Of course a bit of this is exaggerated. Be relaxed this holiday season and DO have a piece of pie. Know your limits and play with in it (hahahaha). Know that the stress of the holiday is a larger culprit to weight gain then the actual crap you plan to ingest. Play it cool folks!
 

Does playing up sex appeal hurt women's mixed martial arts?: Women's Fitness in Buffalo and Western New York

Does playing up sex appeal hurt women's mixed martial arts?: Women's Fitness in Buffalo and Western New York

According to an Oct. 17 post from The Guardian, there are few role models for girls that have as much substance as style.

Enter WMMA, a sport that features plenty of female athletes who are just as talented as they are attractive. But does playing up sex appeal hurt their sport, or is it helping to reel in casual fans who might not have ever given the sport a chance in the first place?

On Episode One of ProWMMA Now!, Sam Wilson, a respected voice in the WMMA community, opened up about the growth of the sport and why it's wrong for promotions to play up sex appeal when it comes to female fighters.

And this could affect female fighters and Women's Fitness in Buffalo and Western New York.

"Back then it was like a side show, let's bring the pretty women out there and have them fight and have all the men go frickin' crazy like 'ohhh yeahh yeahh,' so it was more of a side show back then," Wilson said of the early days of WMMA. "To see it form backstage as opposed to what the fans see and see what the women had to go through to get to where they are, it's like 'wow you know?' It's about time they do get center stage through the cards, Invicta being like one of the elite places because they are there as athletes and fighters as opposed to women and sex symbols and side shows.

"So I'm glad it is where it is and I'm glad some of the promotions are actually seeing the females as athletes and not the side show and not the sexy females out there fighting, ring girl status or whatever you want to call it. So yeah I do enjoy seeing that part of it. Promotions still have to grow and accept that these are women athletes first, think your mom, your daughter, your aunt, your sister or whatever. To think they are up there as sex symbols and have the guys go 'oh yeah' and what's going through their minds as opposed to seeing them as athletes, so there's still a little bit of growth needs for that as opposed to being the sexier side of female MMA and seeing them as athletes, female athletes."

And we sure do have plenty of female athletes in Women's Fitness in Buffalo and Western New York.

Wilson makes some great points, but her viewpoint isn't widely embraced in the WMMA community. Some agree with it, while other female fighters point out that playing up sex appeal helps them make sponsor money so that they can focus on MMA training.

"I have sponsors that pay me monthly just to train," said Invicta FC fighter Felice Herrig. "So people can knock it, they can say 'Oh you shouldn't use your sex appeal.' Why not? If it brings me the opportunity to get paid to do what I love to do, so I don't have to work a 9-5 job so I can focus on my training … I've worked every angle of just trying to get my name out there, you know, and here I am."

Additionally, many casual fans are initially drawn in by the good looks, only to eventually get hooked on the skill and talent. It's up to the fighters, as well as the media, to create that initial interest to get fans to tune in. Once they do tune in, they'll become fans of the talent and not just the good looks.

"Being a woman and it’s kind of sad to say, but you have to do more just to get that attention," Muay Thai champ Tiffany Van Soest said. "My whole thing is people say that I’m so pretty and they ask if I get mad about that. I tell them they can come for my looks, but once they see me compete they become a fan for the way that I fight. Come for my looks, but stay for my skill!”

At this point, it's clear that female MMA fighters can play up their sex appeal without costing themselves respect as a talented athlete. 

UFC champ Ronda Rousey posed artistically nude for ESPN the Magazine, as did UFC bantamweight contender Miesha Tate, but all that did was elevate brand awareness for WMMA. Both fighters are "sexy" and have no problem using their looks to enhance their own brands, but they are also both respected, talented athletes.

Female fighters can be "sexy" and use sex appeal to enhance their careers without costing themselves the opportunity to be considered a respected athlete by fight fans. Do you believe this to be the case for our women fighters in Women's Fitness in Buffalo and Western New York?

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!