While at the Shift Retreat in California the previous weekend, I got to try out BF3 bands which help accelerate workouts by increasing the availability of Nitric Oxide. They have a 90 day burn challenge. Today was my day 1. 

Wearing the bands, after I warmed up- here was my workout. Goal is 20 minute workouts 6 days a week in the bands. I did an inbody scan this am to get a starting point
3 rounds- 12 walking lunges per leg (20lb dbs)
12 Bench Press  (65lbs)
12 Lat Pulldown (7, 6,5)
My arms definitely fatigued quicker than normal
3 rounds
15 curls- 10lbs
15 TRX triceps
15 lateral raises  5lbs
15 forward raises
3 rounds
20 trx squat jumps
20 calf raises

My garmin watch said it was roughly 100 calories.

Excited to see where this challenge takes me

 reBeing healthy is a big part/ important part of life. Sometimes it just takes a little focus but here are a few plans to getting on track and boosting those results.

1.  Set your priorityIn other words: Get excited about a goal! Maybe you want to finally master pull-ups. Or be able to run 3 miles nonstop, or add distance to your golf drive.  Let your mind go to something you’ve always wanted to try or do.

As adults, we often write off those goals as silly. They aren’t! They can add a fun factor to your routine (and also a clear purpose).
2. Have a plan.

If you want to do something, the plan has to relate to that. If you want to become a faster runner , you can't just lift weights 3 days a week. Your plan has to involved running.

3. Make a plan for progression.
This is directly related to creating the plan I mentioned in tip #2 … but takes it one step further. It’s making sure your plan grows and changes as you get fitter. Personal trainers call this “periodization.” 

If you always do the same exercises the same way, eventually you’ll plateau and stop making progress.

You want to make sure your workouts challenge you just enough to move you closer to your goals, but not so much that you feel drained, overly sore, or get injured.

4.Eat to support your goals. Your body needs proper nutrients and fuel to have goals. Make sure you are fueling effectively.

5. Don't forget rest and recovery. Your body needs to recover when it has a challenge. Rest up and refocus as your body does need breaks.

Hope these tips help add a little focus.

​If you want more tips, download our recovery guide!

Can you believe we are approaching the halfway point of the year already? 2022 seems to be flying ever so quickly.

At the beginning of the year, I spent some time making a list of my BIG 5 goals for the year. I am on track for 2, behind for 2 and 1 I decided didn't actually really matter but I was on track technically also. So I decided I really needed to step it up for the ones that I was behind on one then also add in a new goal for me that was fitness related. I am signing up for a duathlon just to give me something to focus on train on. I love working out but even so I need a push sometimes to get me to new levels.

Take some time to think about what you actually want to accomplish this year or what you thought you did. If you are like heck yes, I still want that. If you aren't on track, be honest with yourself if you are doing what you need to do to get ya there. If your goals include anything with the scale, is your nutrition matching that/ are you giving it your all with your exercise? If you have a goal to perform something physical, are you doing the little stuff each day that will make the big results- consistency is a big one.

Have a big goal you want to get to, comment below with it. Sometimes just writing it out on paper can help get a plan into motion.

There are alot of factors that go into one's success when relating to their health and fitness goals but from my experience in the past 10 years of personal training people- believe it or not- the major factor isn't the sets or reps or how hard the workout is.... can you guess what it is?

Perfect exercise selection?

Nope.

Perfect diet.

It helps, but nope.

It is actually the talk between an individuals two ears and their belief that one can accomplish their goals.

To me it seems crazy that believing you can do something would lead to so much success but without a doubt- it makes a difference.

So, on that note, start today. Tell yourself you can accomplish it. Repeat it til you believe it. Then MAKE IT HAPPEN!

S- Specific
M- Measurable
A- Attainable
R- Realistic
T- Timely

Have you ever wondered how to set a goal that is actually attainable? Focus in on creating a SMART goal so that you can make sure it happens for real.

Example: Make sure your goal is measurable and something that you can say x will happen in x amount of time. Make sure you can make small changes but going from 0 to 180 well thats just not likely gonna happen. Measure the progress in small steps along the way.

If you need help, shoot us a message! :)

 The week between Christmas and New Years always seems to be a blur. Here's a few way to get back on track.
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One thing I have noticed especially recently if you don't plan for it- it probably won't happen. So when you look at the checklist above - it will seem like you need to plan and stay positive- why is that?

Both are beyond true.  Why's that?

If something's written on your schedule- its more likely to happen than not.

So in regards to the checklist- 
- Schedule your workouts-  what you plan can happen. Be realistic- 2 to 3 times a week can get you result. Put it in your calendar. For me, I have a 2.5 year old and a 6 month old- I have to plan out when or else it certainly won't happen and I own a gym. How crazy is that?  I make it as convenient as possible. I sometimes involve my little girls and I accept it may not be a perfect workout.  I make sure my husband can fully take 2 or 3 times to watch them. I do the same for him.
- Map out your meals.  Breakfast is always something quick and easy. Lunch and dinners are tougher. Crocpot meals make things easier. Also using a meal prep service for breakfasts and lunches/ dinners when we have nightly plans make it a whole ton easier. I use Kraving Thyme in Niagara Falls- they deliver to Depew/ Lancaster and I think they taste great and we save money. A brief outline for us helps a crazy ton as if you look at your week you can see where a healthy meal may be a problem.
- When you stay on track- give yourself a high five...life is busy and tough- celebrate those wins.
- Have fun- life is way too short not to enjoy it. Find joy in life, meals and workouts. Its gotta be fun- play a pump up tune, do it with friends, make the process fun!

When you start out doing a fitness program, you normally have that huge goal that is like a distant goal then if it doesn't go as quick as we want we often get defeated. The thing is along the road to hitting that, you are probably hitting a heck of a lot small wins.

This hit me yesterday as I was working with a lovely woman named Dorothy- she's 97 years young and was able to walk the furthest distance she has walked in over a year which was AWESOME. What was even better was that two of her sons along with a grandson got to see it and celebrate the success.  Her goal is just to move better and feel better but her walking that extra 10 feet was huge.

So celebrate being able to do one more pushup, a heavier weight on your squat, a faster mile time on the bike. 

The little wins add up to the bigger ones but sometimes you need the small ones to keep you going cause you cant make it from A to Z without all the in between!

If you want help with your fitness, try out our group training program for a week and see what small wins you can achienve.youtu.be/gdGfqyeCjS0

Sleep is huge when it comes to staying on track! Funny how when life gets busy that often suffers but if you get good sleep, you'll have more energy, most likely make better food decisions plus have  hopefully the energy to exercise!

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If you want to read up a little more, here is a great article by Precision Nutrition on improving sleep too!www.precisionnutrition.com/how-to-sleep-better

Protein- its huge for helping you feel full and satisfied and at 4 cal/g- it’s a lower calorie option to help you feeling full and satisfied as holiday parties are among us.
Here’s a great article on the benefits of protein: https://www.precisionnutrition.com/all-about-protein
In a pinch, my go to protein for say when I am on the road or in the gym and cooking up a piece of chicken isn’t an option is to use a protein shake. If I had to pick the Fairlife Chocolate Shake that you can buy at BJs is a great pick- lower calorie and if I am to mix up one for a fruit Smoothie I use the TLS Slim.  Tastes great when ya mix with fruit and blend it up. 

For me protein is legit one of my go to, but if you aren't a fan keep trying different types til ya find one ya like. Cooking it different ways can make a difference too!