Link: http://www.buffalopersonaltraining.com



Recently, while on the plane from Maui the inflight movie was Rocky IV. I am not a movie person but I must admit this is a classic. I learned a few lessons from the movie that pertains to fitness. Here is part 1.

Now, you may not agree with me that Rocky IV is one of the best movies of all time, but if you’re a Rocky fan at all, you’ve GOT to agree that it’s the absolute best out of all the Rockies (and there will be time to debate that later if you don’t :-)


I mean, what a great story, right? Rocky, avenging his best friend Apollo’s death by defeating the highly-favored, monstrous Russian on his own turf in Russia. I know.. I know its fiction and not true- but still you gotta love it!

Rocky IV can still teach you something extremely valuable and applicable to you and your own goals.

And that is, the raw power of motivation.

Let’s be honest, if Rocky had gone in to fight the Drago prior to Apollo or at any other time, under any other circumstances, he would have got his butt handed to him. The dude was a monster, and had Rocky outmatched in every possible way.

But because Rocky had something extremely powerful to motivate him (the fact that this guy killed his best friend), he was able to seemingly defeat some crazy odds and emerge victorious.

Let me ask you a question: What’s YOUR motivation? What is it that gets you up in the morning and over to the gym before work when everyone else is sleeping in?

What is it that allows you to regularly pass up the quick and easy (and frankly, delicious) foods that so many others regularly indulge in?

Do you have a REAL source of motivation? If you don’t, it’s highly likely you’re going to get “knocked out” by all the temptation and “easy ways out” that surround us on a daily basis.

Let’s face it, it’s a heck of a lot easier to eat whatever, whenever, and skip the whole workout thing then it is to live a fit, healthy lifestyle.

You absolutely have to have a very powerful source of motivation, because without one, your toast.

So do you have a source of motivation that keeps you going strong toward your goals each and every day? What is it?

I'll be back later this week with part 2. Until then stay motivated and focused!

Yours in Health,

Brian

Link: http://www.buffalopersonaltraining.com



The main reason that you're not happy with your weight is because of what you eat.

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?
Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

Refined sugar / corn syrup
Fried / fatty food
Full fat dairy food
Processed food with chemical additives

Healthy Breakfast:

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
Scrambled egg whites, sliced tomato and whole grain toast
Whole grain oatmeal, sliced fruit and a protein shake
Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch:

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
Dark baby greens topped with chopped chicken breast and diced tomatoes
Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner:

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

Grilled white fish, sautéed spinach and whole wheat couscous
Baked chicken breast, steamed broccoli and brown rice

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis. Remember.. you cannot out exercise bad nutrition!

Yours in Health,

Brian

Link: http://buffalopersonaltraining.com



Im normally a pretty laid back kinda guy. Anyone who knows me knows Im easy going. B ut something happened the other day at the Gym that really bothered me.

Every morning I workout at World Gym. I am an early morning person and since its open 24/7 it fits my schedule.

Lately, I have seeing more and more people texting while at the Gym. They will do a set of an exercise and then send a text or 2.

First of all, what is that important that it cant wait? Secondly, and more importantly, its such a waste of time. No matter what your fitness goal is wasting time between sets will never lead to optimal results.

30 seconds of exercise followed by 2 minutes of texting will NEVER burn fat and tone muscle. I promise you that.

Anybody who has been reading my BLOG for a while knows that I am all about interval training. The research speaks for its self. Staedy state cardio sucks. It burn less calories and will minimally raise your metabolism.

With that said, how could you possibly do a proper interval while being distracted. Heck, texting while driving is illegal... I submit to you that texting while exercising should be too!!!

And another thing, you should not be able to read while you do cardio. I know I get it. Cardio sometimes is tough. I understand that. The other day I saw some woman on the elliptical reading a book. Im like really??? If you can concentrate on reading a book while exercising than your intensity is way too low (do I need to discuss interval training again)

The only exception COULD be maybe looking at some magazine. Again, not reading it but just kinda catching up on gossip. You know what celebrity is getting divorced... arrested or is back in rehab. The important issues in life :)

Yours in Health,

Brian

Link: http://www.buffalopersonaltraining.com

Children of the Corn was a 1984 horror movie based on a Stephen King short story originally published in Penthouse Magazine, of all places.

However, the real horror story is in the American Diet and how it is creating a new generation of Children of the Corn. Instead of children killing adults as in the King story the roles are reversed. The truth is we are slowly killing ourselves.

Fast food, soda, chips and a distinct lack of activity has produced the most obese, least fit generation in history.

I know the corn people say it is not their fault and that high fructose corn syrup is just sugar but, something remains drastically wrong. And don’t blame inactivity. Every fitness expert in the world will tell you can’t out work a bad diet.

Whether corn is the culprit or not, high fructose corn syrup and corn are the number one calorie providers in the American diet. If you want to stay healthy a simple thing to do is avoid any item that has high fructose corn syrup in it.

Whether high fructose corn syrup is inherently more dangerous than sugar is not the point. The point is that it is a cheap source of calories used in the food industry to save money.

Remember a few things. Corn is a grain, not a vegetable and, it can now also run your car? Do you really want most of your calories coming from something that can also be a substitute for gasoline?

Yours In Health,

Brian

Link: http://buffalopersonaltraining.com



What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, "We first make our habits, and then our habits make us."

Confucius said, "Men's natures are alike; it is their habits that separate them."

And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."

It's pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

Do not eat after 7pm each night.
Bring your lunch to work instead of eating fast food.

Exercise 4 times a week after work for 45 minutes each time.

Only eat fruits and veggies as your afternoon snack.

Get up early and exercise for an hour each morning.

Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.

Here's an example:
My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are

1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy,

2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

Good Luck,

Brian