Buffalo Personal Training & Fit Body Bootcamp blog: April 2016

Friday, April 29, 2016

The Truth About Portion Sizes (shocking!)

The truth about portion sizes (shocking!)

Should we eat everything on our plates?

It’s no secret that people are larger today than ever before. Waistlines have expanded over the last forty years and studies show that potion sizes have grown as well.

Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s—and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:

Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
Today's 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.
Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must.

I am your local fitness expert, and I’m here to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion…

Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.

Trim-Down Tip #1: Re-program Your Mind

I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution?

Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry—your mom won’t send you to your room!

Trim-Down Tip #2: Slow Down

I know that this is a tough one—so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.

Trim-Down Tip #3: Go Halfsies

I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat do one of the following two options.

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Getting you into great shape is my passion—it’s a job that I don’t take lightly. Allow me to get you fit and strong the safe, healthy way. Call or email today to set up our consultation. Let’s do this!

Your #1 Coach and Trainer,
Dr. John Heary, CFT, SFN, PFTS, MMACC
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
(716) 545-4090
http://www.MaximumFitnessSolutions.com
https://www.facebook.com/maxfitnesssolutions

Thursday, April 28, 2016

The Top 7 Reasons to Exercise

The Top 7 Reasons to Exercise

Summer has arrived and along with it the dreaded bathing suit season.

Whether you can't wait to bare it all on the beach, or if you're still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here's what losing fat feels like:

Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing
Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

"These data suggest that the act of exercising may actually protect the body against the aging process," said Spector.

Here's the study in a nutshell:

Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.
Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn't even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Wednesday, April 27, 2016

The Top 5 Ways You Eat Too Much

The Top 5 Ways You Eat Too Much

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.

Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
Use smaller plates and wait 20 minutes before deciding if you want seconds.
Eat slower so your appetite can catch up with what you've already eaten.
Don't place serving dishes on the table. Pre-plate your food and then put the rest out of reach.
2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

Chew gum throughout your day to avoid mindless munching.
Keep tempting snack foods out of sight and out of mind.
Never eat directly from a package. Portion out your snack into a dish.
Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.
3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.

Stay more than an arm's length away from the buffet or snack bowls.
Put only two food items on your plate during each trip to the table.
Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

Ask your waiter to remove the bread basket from the table.
Before you eat, ask your waiter to box half of your entrée to take home.
Decide to either share an appetizer or a dessert, never have both.
Skip the appetizer menu and instead start your meal with a side salad.
5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.

Pack a healthy lunch and bring it with you.
Stock your work area with healthy protein-filled snacks.
Drink plenty of water throughout the day.
Turn off the computer or pull your car over while you eat.
By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Tuesday, April 26, 2016

The Top 5 Side Effects of Exercise

The Top 5 Side Effects of Exercise

Your doctor feels like a broken record.

That's right - he's sick and tired of telling you how important exercise is to your health because YOU DON'T LISTEN.

He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He's tired of tallying your controllable risk factors which include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he's seen exercise change lives.

He's even seen exercise save lives.

A Doctor's Perspective

Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause.
He's seen firsthand the healing power of exercise.

Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he's seen patients experience as a result of exercise...

1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.”

Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can't feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle.

Your sleep becomes restful and weight loss becomes easier.

With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse?
I know you're tired...exercise gives you energy.
I know you're in pain...exercise alleviates your muscle and joint pain.
I know you'd rather stay in bed...exercise makes your sleep more restful.
I know you're pressed for time...exercise improves your efficiency and extends your life.
I know you don't know where to start...that's where I come in.
Reply to this email or call me at the number above and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won't give you a lecture.

He'll congratulate you.

Monday, April 25, 2016

Simple Carb Cutting

5 Simple Ways to Substitute Lower Carb Foods for Higher Carb Foods

The simplest and most effective way to enhance your weight loss efforts is to eat fewer carbohydrates. To reap the weight loss and health benefits of a lower carb diet, you don’t need an extremely low-carb ‘Atkins-style’ diet. Instead, you can make a couple of easy substitutions, by switching from starchy and grain-based carbs to their unassuming vegetable counterparts.
In addition to the weight loss benefit you’ll receive from eating less carbohydrates, you’ll also be getting more vitamins, minerals, and nutrients by adding more nutrient rich foods to your diet.

The Simple Switches

Spaghetti Squash for Spaghetti
Why Switch? Making this switch will save you 33 grams of carbohydrates and 178 calories per cup.
How to Switch? Cut spaghetti squash in half and remove seeds. Place a damp paper towel over each side and microwave 7-8 minutes face-up and then 7-8 minutes face-down (or bake face-down on a baking sheet for 30 minutes in a 350 degree oven). Once cooked, run a fork lengthwise down the squash and watch it come out like strands of spaghetti. Add tomato sauce or pesto, meatballs, and enjoy this guilt-free spaghetti dinner.

White Beans for Mashed Potatoes
Why Switch? Switching 1/2 cup of beans for 1/2 cup of mashed potatoes will give you 8x more protein and 6x more fiber.
How to Switch? Mash 1 can of cannellini beans with 1 clove of garlic and 1 tsp of extra virgin olive oil for a surprisingly delicious alternative to mashed potatoes. A 1/2 cup of these mashed beans with a side spinach salad are the perfect compliment to any steak.

Roasted Turnips for Roasted Potatoes
Why Switch? Turnips contain a special nutrient called glucosinolates. Glucosinolates are powerful antioxidants with anti-cancer properties (specifically colon, lung, breast, and pancreatic cancers).

How to Switch? Cut the turnips into 1 inch cubes, toss in olive oil, salt, pepper, onion powder, and dried basil. Place on baking sheet and roast at 450 degrees for 20 minutes. Cubed turnips can also replace potatoes in stews and soups.

Portobello Mushroom Caps for Hamburger Buns
Why Switch? Most hamburger buns are made with refined grains and are nutritionally void. By making this switch, you’ll be replacing 120 empty calories with 44 power-packed calories.
Mushrooms are the only source of an extremely potent antioxidant called ergothioneine, which some researchers think will be used in the future to treat cancer. Portobello mushrooms are also a good source of potassium, an essential mineral for lowering blood pressure.

How to Switch? Grill two Portobello mushroom caps (seasoned with olive oil, salt, and pepper) and use them as the bun to your burger. You may find that 2 Portobello mushroom caps are too much; if so, just use one and have an open-faced burger.

Bibb Lettuce Wraps for Flour Tortillas
Why Switch? Bibb lettuce (also known as Boston lettuce) is perfect for wraps because the leaves are flexible and tender (unlike iceberg or romaine leaves which are more rigid). Switching several Bibb leaves for a flour tortilla will save you almost 200 calories, allowing you room to pack your wrap with more nutrient-rich and satisfying vegetables and proteins.
How to Switch? Spread Dijon mustard onto a leaf of Bibb lettuce. On top of that, add a couple slices of roasted turkey breast, provolone cheese, hummus, sliced red onion, and sliced tomatoes. Roll up like a wrap or fold in half like a taco (depending on how many vegetables you layer on). You can also wrap your lettuce roll with plastic wrap for a portable, eat anywhere snack.

Friday, April 22, 2016

The Secret To Enviable Abs

The Secret To Enviable Abs

So you want the secret to enviable abs?

Well, get in line. So does everyone else.

It's puzzling that something so desirable is completely elusive for most people. Especially when it IS fully possible for you to dramatically shape up your waistline.

Yes, you. Y-O-U.

My clients routinely lose weight and transform their bodies. You can do it too.

I'm going to end the mystery for you now, once and for all. So forget everything you've heard about how to get flat, toned abs.

The true secret to great abs is a winning combination of fat burning cardio, resistance training and clean eating. That's it: Exercise and Eating.

Simple enough, once you understand how to do it.

Your Exercise Routine: An effective exercise routine includes intense cardiovascular training with effective resistance training. Are you doing this?

Sorry, but walking on the treadmill for 30 minutes isn't a fat blasting routine. And neither is a leisurely 20 minutes on the elliptical machine. Cardio exercise is all about maintaining a high level of intensity.

You need to push yourself.

Resistance training is the second side to a fat burning workout. This means working your major muscle groups against challenging resistance in a way that stimulates your metabolism.

The key is to find the right intensity and to keep each muscle group guessing.

Your Diet: Diet is a big stumbling block for most people—especially as it relates to their abs. If your diet is out of control then your abs will be too, plain and simple. You can't trim your waist without trimming the junk from your diet.

Start by keeping your total calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.

Also, stop eating junk food. While this may seem obvious, your definition of "junk food" may need to be updated. Any item with refined sugar, such as soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats, need to be off-limits. As a rule of thumb, write all processed or refined items off as junk food.

Do you want to flatten and sculpt your abs once and for all? It's time to decide that you really want it. Commit to yourself—you deserve it.

See me for fat-blasting workouts that deliver serious results. Together we will get you on a program that will melt the fat off your abs, exposing amazing shape and definition.

Call or email me today to get started.

Thursday, April 21, 2016

Does Beef Cause Heart Disease?

Power Food: Lean Beef

Heart Health Promoter or Destroyer?

Red meat has long been implicated as a food that will destroy your heart health...so how could it be considered a power food? Let’s look at the nutritional power of lean beef and the misinterpretation of scientific research that has given it a bad name.

Red Meat vs. Lean Beef

Much of the confusion about the healthfulness of lean beef comes from the way it is categorized in research studies and talked about. Red meat can mean a lot of different foods that have a very different nutritional profile compared to lean beef.

What is considered red meat?

Hamburger, beef hot dog, processed meat and processed meat sandwich, bacon, beef/pork/lamb as a mixed and main dish.

What is considered lean beef?

A piece of beef that contains <10 g total fats, =4.5 g saturated fat, and <95 mg cholesterol per 3.5 oz. serving

These two categories describe very different types of foods. In the 5 clinical trials that have compared the effects of eating lean beef vs. chicken/fish, there is no difference in the diet’s ability to reduce risk of heart disease.

10 Essential Nutrients

To be a power food, you need to bring a lot of nutrition without a lot of calories. Lean beef leads the way in this category as it contains 10 essential nutrients:

Protein

Vitamin B12

Selenium

Zinc

Niacin

Vitamin B6

Iron

Phosphorus

Riboflavin

You would need 6 1/2 cups of raw spinach to get as much vitamin B6 as you would get from a 3oz serving of beef. You may also be surprised to know that almost half of the fat found in beef is monounsaturated fat, the same fat in avocados and olive oil.

Where’s the Lean Beef

Knowing that lean beef is what you want, the next questions is where in the meat case at the supermarket is the lean beef?

It is everywhere. Chances are that you are already buying lean beef without even knowing it. 69% of the beef sold in supermarkets is lean beef.

Currently, 38 cuts of beef meet the USDA criteria for lean. Here are some of the most popular lean cuts

Strip Steak

T-Bone Steak

Filet Mignon

Sirloin Steak

Top Round

90% lean ground beef

Brisket

Pot Roast

Keys to Cooking Lean Beef

Cooking delicious lean beef doesn’t need to be difficult or tricky. The key is in the temperature.

Using a meat thermometer to ensure that you are cooking your meat to the correct temperature, will allow you to not just avoid food borne illness but will ensure that you get meat that is cooked to your liking every time.

Well Done: 170 degrees Fahrenheit

Medium: 160 degrees Fahrenheit

Medium Rare: 145 degrees Fahrenheit

More Flavor, Less Calories

Beef contains high levels of the amino acid glutamate. Glutamate is responsible for the 5 taste - umami or savory. By adding other umami flavor rich foods to your meal, you can exponentially enhance the taste and enjoyment of your beef dish without a lot of extra calories. Umami rich toppings to add include: aged cheese, soy sauce, fish sauce, mushrooms, and ripe tomatoes.

Wednesday, April 20, 2016

The Problem With Your Diet

The problem with your diet

For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet...but you'll gain it all back and then some. How can I be so confident that your results will be short lived? It's actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there...

But it doesn't stop there. Life continues, and the fad dieter returns to their pre-diet eating habits-with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn't become a part of their routine, the unneeded calories will result in pounds gained. So what's a dieter to do? Find a brand new diet to follow-right? Wrong.

There is a way to drop pounds and firm your body, but you won't read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn't something you do for a week or two, only to revert back your old ways-a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren't exercising at least 3-4 times each week then you own this habit.)
The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it 'empty' calories.)
You can lose weight and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you've always wanted to be.

Don't let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people's dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination-contact me today.

Tuesday, April 19, 2016

The Power of Change

The Power of Change

Do you wish you could change something about your life right now?

I'm here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into?

What is keeping you from making a positive change in your life?

According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes time. In the end there's a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come.

Belief #2: I must change it.

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3: I can change it.

Don't let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution?

Change what you're comfortable with.

You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation.

Remember, change can happen in an instant.

Monday, April 18, 2016

9 Things That Happen When You Get Fit

This April, you can help provide therapy and support for children with autism and their families by checking in on Facebook at Fitness 19 Maximum Fitness Solutions, (https://www.facebook.com/maxfitnesssolutions) ! We’ve partnered with Sweat Angels and The Autism Site to help build cognitive skills for children with autism. Remember to add #autismawareness when you check-in! For more information about this month’s charity, visit http://blog.theautismsite.com.

9 Things That Happen When You Get Fit

Physical fitness. It’s a goal, a lifestyle, a surefire way to set yourself apart from the legions of people who are too lazy or scared to make the changes necessary to gain physical fitness. If you happen to be one of the people who have yet to truly commit to physical fitness, understanding the perks of physical fitness may help you dig in and go for physical fitness, starting today.

What can you expect from your life as a fit person? Here are nine things you’ll go through when you turn the corner on physical fitness.

Thing 1: You’ll Want More

Exercise newbies have a hard time believing it, but there will come a time when you crave exercise. It may not be during those first few days or weeks, but once your body becomes fit and begins to perform the way it was built to perform, you’ll hunger to hit the gym every day, and you’ll give it your all once you’re there. Miss a day in the gym? You’ll feel guilty and lazy enough to never miss again!

Thing 2: Bedtime Will Be Better

This one doesn’t involve your sex life (though becoming fit will improve that as well). Rather, it’s about your sudden ability to hit the hay, fall asleep quickly, and stay asleep all night long. Just because you’re fit!

Thing 3: Confidence Becomes You

When you’re not fit, it’s impossible to feel your best. Not being physically fit leaves you feeling…well, frumpy. Get fit and watch your self-image skyrocket. Along with it, your confidence. Your confidence won’t necessarily push you into cockiness, but it will make you more enjoyable to be around, as it’s awkward to be around people who are down on themselves.

Thing 4: You Eat Well

Just as being fit makes you want to get in the gym every day, it also inspires you to want to eat well. After all, you spent all that time eating the right things to get fit. The last thing you want to do is throw it all in the trash just for the passing and momentary pleasures of two slices of pecan pie.

Thing 5: Showers Feel Better

Contrary to popular belief, sitting at a desk all day every day doesn’t get you dirty enough to take a shower. On the contrary, when you’re living the fit lifestyle, you’re in the gym regularly, allowing sweat to cover every pore of your body. After a hard day at the gym, your shower feels magical, because you actually deserve it!

Thing 6: Heavy Isn’t Heavy

Spend enough time not being fit and you may be surprised that fit folks can deal with things in life that require strength. Whether it involves carrying a baby through the grocery store, picking up a few bags of groceries, moving a pile of bricks from your truck bed to your garden, or just getting up the stairs, fitness enables you to do it with ease.

Thing 7: Your Body Functions Improve

Get fit and your heart will work more efficiently. You know that. But getting fit will get your other body systems in line also. Whether you’ve been struggling to think clearly on your feet, you’ve been plagued with constipation, or you’re always out of breath, getting fit can remedy all these issues and more.

Thing 8: You’ll Go Shopping

You probably know people who have to upgrade their closets every few years to accommodate their ever-growing bellies. Not you. When you go fit for life, you’ll have to go shopping, but only because your waist has slimmed up and your muscles have tightened up and are now situated where they belong.

Thing 9: You Won’t Fear Sore

At one point in time, being sore always meant something was wrong. When you get fit, being sore is something that you welcome. After all, you know the soreness means you’re working your body in new ways that will only improve your physical fitness. If it’s a bad sore, you’ll know that also because, well, fit people know their bodies.

Now is the perfect time to get started on an exercise program that will get you into the best shape of your life. What are you waiting for? Being fit feels too good for you to miss out on. Call or email me today!

Dr. John Heary

800 Harlem Rd. West Seneca, NY
716-545-4090

Fitness 19 Maximum Fitness Solutions

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Got Stress? Get Moving!

Stressed out? Exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!

Best Chicken Salad Recipe

Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.

Servings: 8

Here’s what you need…

For the Creamy Coconut Dressing:

1 (14oz) can coconut milk, full fat
¼ cup fresh cilantro, chopped
1 Tablespoon apple cider vinegar
1 Tablespoon coconut oil, melted
⅛ teaspoon garlic powder
lemon zest (all you can get from one small lemon)
1 teaspoon lemon juice
dash salt
dash pepper

For the Salad:

1 cup celery, finely chopped
1 cup red grapes, halved
½ cup pecans, chopped
1 apple, finely chopped
4oz can mild chopped green chiles
1 lb roasted chicken, chopped

For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.
For the Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Nutritional Analysis: One serving equals: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fiber, and 19g protein