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!

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. 

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.

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?

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!

The Benefits of Women's Only Fitness Boot Camp in Buffalo

Nowadays, exercise is important in maintaining a healthy lifestyle and women’s only fitness boot camp in Buffalo can help do just that. Individuals looking to reduce weight and improve body shape and muscle tone can accomplish that and a whole lot more. Women's only fitness classes in Buffalo have greatly increased in popularity because it is both challenging and fun. Classes involve martial arts and other boxing techniques as well as cardiovascular exercise, weight resistance training and aerobics, which are all designed to help improve flexibility, coordination and balance in the body.

This sport has proven reliable for ladies due to the skills and martial arts techniques gained. A reputable and experienced skilled trainer is available to help learners adopt new styles and moves that can help their expertise. There are different techniques and skills taught in these classes depending on the interest and needs of trainees.

Women’s only fitness boot camp in Buffalo has proven reliable in relieving stress in a big way. During each class, participants will make use of conventional bags and training pads for training. Free weight exercises will also be used to help participants gain muscle strength. The kickboxing techniques employed are beneficial in increasing muscle tone while improving flexibility and endurance.

The exercises are not difficult to grasp and the trainers ensure that students get the best value for their money. The organization has quality and durable facilities that trainees will find suitable during their training sessions. The sport is beneficial especially when individuals want to defend themselves from any attack or fight.

The women's only fitness boot camp in Buffalo provides different martial arts skills and techniques taught depending on how fast and effective individuals master the different skills. This intense total body workout is beneficial for burning calories in the body and reducing weight for a healthier look and feel.

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. 

The Many Benefits of Women's Fitness Cardio Kickboxing

There are so many great benefits when it comes to women's cardio kickboxing fitness classes. Not only is it a great way to get in shape and tone your muscles, but participants have fun doing it, especially once they start to see results. Here are just a few reasons to participate in this beneficial workout program.

Not only are women's fitness classes a great way to get your body back into shape, but they also help to increase self-confidence. Most people want to be able to look and feel great during the warm weather months and shedding those pounds is fast and easy with this exercise.

Individuals that have participated can also tell you that cardio kickboxing fitness classes are a great stress reliever. In this day and age where we are all stressed out with things going on in our daily lives, we need something that will help clear our mind, this workout helps with not only the body, but your mind as you focus on getting slimmer and toning your body.

Once you start participating in this fantastic workout, you will notice a great increase in energy as well. This is ideal for those of us who feel that we lack energy during our regular daily routine—once you integrate cardio kickboxing into your routine, you will notice a big difference in your energy levels and will feel healthier and more vibrant.

Getting results in any kind of exercise is something that we all strive for and this particular workout will guarantee that you will see better weight loss and muscle toning results than you would with any other workouts currently out there.

If you are looking for the best workout that will leave your body and mind feeling satisfied, tons of energy and will get you great results in very little time, then women's fitness cardio kickboxing classes are the best option.

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!

 

 

Basic guide to getting started

Getting started is one of the most difficult things to do when it comes to Women's fitness in Western, NY. To make things easier our Women's fitness coach came up with a base plan for beginners to use, Here is a quick and easy guide to Women's fitness in Buffalo, NY! This is a basic plan for some of you struggling with getting started or staying on track with your fitness goals.

 

Meal Plan:

Basically you’re diet plan will consist of 4 main concepts:

1.   Small portions

2.   5-7 meals a day (3 major, with snacks in between)

3.   Meals between 2-3 hour intervals

4.   Never excluding any food group

a.   Protein

b.   Carbs

c.   Lipids (Fats)

You’re body needs all these nutrients to both maintain a healthy body while losing the weight effectively. One of the biggest misconceptions when it comes to exercising and dieting is, “I should only do cardio and eat clean.” WRONG!!! Although dieting is a critical part of losing weight, muscle hypertrophy training ( increasing the size of skeletal muscle by resistance/body weight training) is the possibly the most important factor to getting the body you need. First let’s start with food.

The amount of protein that will be taken in on a daily basis will be between 50-100 grams, what that means is that each meal should consist of 10-20 grams (in proportion with the smaller meal plan). 

          For example: Make a fist, that is equivalent to a 20-25 gram chicken breast (protein)

                   Sources for Protein:

-          Chicken

-          Protein Shakes ( I personally recommend with a busy life)

-          eggs

-          Fish

-          Tuna

-          Beans/ peanuts

-          Greek Yogurt

As for Carbs (sugar), clearly we need to decrease the amount considering  “carbs are the enemy.” Although carbs are the enemy, the idea to completely exclude them is very dangerous. There are many reason why, my biggest issue is this; the brain uses sugar to function, so without glucose the brain can’t function correctly. The easiest way to get carbs is to substitute them with whole grain/complex carbs. These are much healthier and are absorbed differently which don’t affect your blood glucose levels (which is a prime concern with Diabetes).

          Every meal have some type of carb comparable to the size of your meat. NOT BIGGER!

          Sources:

-          Brown rice

-          Whole grain pasta

-          Sweet potatoes

-          BEANS

-          VEGETABLES

-          Fruit

For fats, generally you don’t need to worry about this because you get enough lipids from the meats you eat and other carbs. I must say that Lipids are very essential to the body for joints, heart, immunity and much more.

One of the most essential parts about losing weight is

“STAY HYDRATED”…DRINK DRINK DRINK LOTS OF WATER

Consume 5-8, 8 oz. water bottles a day. Without getting very scientific, water is one of the key factors for weight loss. Cells need water to function and when dieting, depriving your body of certain nutrients your cells need causes them to struggle. Water reciprocates for the loss of nutrients.

MEAL PLAN: Everything in Small Portions!!!!!!!!! (This is just a guide but 5 meals is the minimum to achieve results)

          Meal 1: protein shake immediately when you wake up

Meal 2: breakfast after protein shake

          Meal 3: 11-noon.. lunch consisting of recommended protein/vegetables           SMALL PORTIONS

          Meal 4: 2-3 p.m. a snack. fruits/sandwich

          Meal 5: possible protein shake BEFORE working out, apple, banana, yogurt

          Meal 6: protein shake IMMEDIATELY AFTER workout

          Meal 7: Dinner

          Meal 8: half a protein shake, possible vegetables/fruit before you go to bed

EAT NOTHING AFTER 9-10 P.M!!!

Throughout the day you’ll be consuming water, as long as you get 5-8 8oz. of water you’ll be fine.

Off day training without The Team

Now for the days you’re not training with me. You’re meal plan will stay the exact same.

Stretching is a must.

At the gym/running outside you’ll stick to a type of training called HIGH INTENSITY INTERVAL otherwise known as

H.I.TTRAINING

This training is very simple and very efficient.

At the gym your workouts will never be longer than 20-30 minutes, so what this consists of is:

-          5 minute warm up run on the elliptical

-          The next 15 minutes will be cycled as followed

o   30 second jog

o   30 second ALL OUT SPRINT

-          This is the most efficient way to stimulate fat burning Aerobic or oxidative state exercising

-          As we progress the overall time will get longer as well as the intervals of sprint

-          Cool down with a 1-2 minute jog

-          STRETCH AFTER

Without being complex you’re body needs 10-12 minutes to use the fat stored in your body as a fuel, hence “fat burning.” Once you’ve reached OXIDATIVE STATE you’re burning the fat. It seems confusing that you would want to burn the sugar since  sugar (carbs) are the culprit, but sugar is stored in the muscles and body as glycogen. Glycogen is our emergency fuel source and our first source converted to energy for exercise, but we want to maintain its levels for various reasons. The excess sugar is turned into fat and THAT is what we want to target!

MUSCLE HYPERTROPHY

Now, back to muscle hypertrophy. One of my favorite sayings “Dieting makes you look good in clothes, Resistance training makes you look good naked!” Our program is designed to get individuals strong and tone. The general physiology of muscles from the outside in, Muscle à Muscle fascicle à Muscle Fiber à Sarcomere. The sarcomere is what “tears” during training, and that is only torn during the LENGTHENING OF THE MUSCLE. Hence why I repeatedly bark, “All the way down, I want full range of motion.” The contraction part is only responsible for bringing blood flow back to the muscle to supply it with glucose, water, oxygen etc. SO FROM NOW ON UNLESS YOU DO FULL RANGE OF MOTION THE EXERCISE IS CONSIDERED WORTHLESS. Put it this way, 5 full range of motion pushups do more than 15 slightly bent arm pushups.

Body weight training is the prime candidate to achieve this. Our bodies are meant to support our weight while putting the minimal amount of torsion and pressure on our joints. Although I have trained powerlifts and body builders, in my experience and with science to support, body weight training has the smallest amount of injuries recorded with the most overall strength gained. Put it this way, I brought my one friend in to spar with me who has national records in his age group for powerlifting, and I tossed him around the ring.

The other reason we do whole body exercises is to burn the most calories and get into that oxidative state, a.k.a burning the fat. Women in general don’t have the desire to be considered, “Jacked.” They would prefer to be tone, firm and fit. Our program does exactly that.

LETSGET ON OUR GRIND!!!!

Enough with the "stress eating"

   Do you run to the fridge every time you get stressed? Women's fitness can be difficult to maintain with the stress of Western, NY. Here at WNY MMA & Fitness we have set up a set of tips to help you through those emotional times.


 1. Know your triggers. “Many people have hot spots for emotional eating, such as the living room couch or office desk,” says Susan Albers, PsyD, author of Eating Mindfully (New Harbinger, 2012). “Make a no-eating rule in those places so you have to eat somewhere else. This will help you stop the habit of overeating mindlessly in those spots.”

2. Shop smart. Limit the amount of comfort food you have available so you’re forced to address your emotions when they pop up instead of masking them with food.

3. Stock up on Veggies. They’re a low calorie food that helps keep your waist line in check while you indulge. Most veggies are low in sugar as well which is going to assist in turning your mood around.

4. Drink water throughout the day. Dehydration is stressful on the body and results in the same neurochemical cascade as emotional stress, which can cause you to overeat. In addition when most people believe they are hungry they are actually dehydrated.

5. Exercise regularly. Choose activities that you enjoy. Not only do frequent workouts help to keep stress in check, but looking forward to your workouts is another way of coping with stress.

6. Soothe your mood. Stress can be over-stimulating to your senses, so seek out other things that bring you comfort – besides food – such as taking a bath, playing a game, or turning off your cell phone.

   So the next time your stressing out, try to remember that the indulging is only masking and not solving anything! Get your mood in check and have an outlet such as some Women's fitness classes at WNY MMA & Fitness.