Oh The Dreaded Plateau

You’ve been working hard on your fitness game and it paid off. The pounds started to drop! And then one day your results stopped. You keep putting in the same effort without any sign of improvement.

You’ve hit a frustrating plateau.

Or have you? Before you blame a fitness plateau for your lack of results let’s critically consider the following:

1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite.

2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can.

3. Your Sleep: This is a tough one for so many people, but you simply must be getting adequate sleep in order to lose fat and develop muscle. Your body needs close to eight hours of sleep each night in order to recover from your workouts and to maintain balanced hormone levels. Getting to bed on time is vitally important to your fitness results.

If you have tackled the three steps above and still don’t see the number on your scale moving in the right direction, then move on to these next plateau-busting steps…

4. Track Your Efforts: It’s time to get meticulous with tracking your fitness efforts, from exactly what your workouts consist of, to exactly what and when you eat in order to constantly improve. Make it your goal to outdo yourself every day. If you’re constantly performing better today than you were yesterday, then your plateau will quickly become a distant memory.

5. Track Your Results: Simply checking your weight on the scale is not a thorough enough measurement for your progress. Start tracking additional metrics for change. Take your measurements. Have your bodyfat tested. Take pictures of yourself weekly. It’s important to be fully aware of how your body is changing as a whole unit, not just the number on the scale. You may be surprised to find that your body fat has been dropping while your weight has stayed the same.

See me for additional strategies on breaking through your fitness plateau. Together we will get you on a program that will melt fat and expose shape and definition.

Yours In Health,

Brian

Transformation Tuesday: Kristin’s New Body & New Family

For this week’s Transformation Tuesday I am honored to share with you the story of Kristin, who became a member in March. As a result of her commitment to herself, she not only learned sustainable habits that took off all her unwanted weight, but she also discovered her “why” which she can now use to NEVER feel defeated again.

She is one inspirational woman, welcoming in well over 10 new members to our family and she can now be proud that she is saving other peoples lives too!

Here is her story!

Being a mom of 3, under 5, and a special education teacher, I realize that I take care of everyone, but myself… that was until I found Applied Fitness. Daily I would see an acquaintance “check-in” on Facebook or post pictures of herself and friends, smiling, sweating and having fun at the gym…. I couldn’t believe this could be true! My goal has always been to get to my “pre-maternity” Rubbermaid bins of clothes in the back of my closet, but having 3 kids, so closely together, I was beginning to think this was never going to happen!

Since I started, 
I have lost over 25 pounds, decreased my Body Fat by over 6% and my total number of inches lost is over 25 inches.

My overall strength and core strength has noticeably improved. I have more energy, my skin and mood have improved, my and most importantly, I approach each day with a “Can Do” mentality.


I am so fortunate to have found this supportive community.  I am so fortunate to have improved my mindset, my body, my nutrition, my health and most importantly, my self-confidence and esteem.


With my results, it is no wonder that I have brought over 5 friends to Applied Fitness who all have transformed their own mind and body.

My journey is still continuing and I look forward to the next workout, although I am afraid to ask “what’s next”!  I know, that whatever it may be, I can do it with their  support, with them I am #UNSTOPPABLE!!!

Thanks Kristin.. You Rock

Yours In Health,

Brian

Move Like Maggie (Fitness Rockstar!)

Move Like Maggie…

I wanted to share with you a story about an Amazing woman named Maggie.

All it takes sometimes, is realizing you are not living the life that you have always wanted, needed, and deserved.

Here is her story:

“In July I met one of my friends for lunch. I hadn’t seen her in a while and I complimented on how good she looked. She just looked toned and more slender. She told me that she joined a gym called Applied Fitness and she loved it. She told me the classes were great and that the results were amazing. About a month later, I was at the Williamsville Farmers Market and I passed Applied Fitness table. the guys were passing out cards so I took one and stuck it in my pocket thinking ” oh, that’s where my friend goes”.

“My cholesterol levels were always borderline and my doctor did tell me that I should lose weight but never really pushed it. I was always told that for women my age to lose weight, we had to work 3xs as hard just to lose one pound. So I always used age as an excuse as to why I couldn’t lose weight. I was a member of other gym’s, I took Zumba and Kickboxing classes but I got easily bored. I tried to mix it up with the treadmill but that was torture. Boredom was my biggest challenge. I’ve tried weight watchers and was successful but it was short term, and not sustainable. I easily gained the weight back and more. I forced myself to go to the gym but never really got anything out of it.

“One day on the way home from the regular gym, my friend and I made a video of ourselves singing to a song on the radio. When we played back the video, I was disgusted at the way I looked! I called my friend the next day and told her that I was thinking about joining Applied Fitness. She invited me to the free class that they have Thursday night,  the following week. I was so excited. The day we were supposed to go, she had to cancel, but I decided that I would go regardless. And I haven’t looked back since. I called the next day, and signed up for the six week challenge and am so happy that I did.

“As part of the 6 week challenge, I worked out 5 days a week and lost over 17 pounds. I changed my diet, incorporated The Lean Body Nutrition Plan and ate protein and vegetables. I was so happy with my results that I decided to sign up for full membership, continuing after the 6 week challenge. Since the challenge ended, I continued with 5 days a week and eating right. I’ve lost another 10 pounds and and hoping to lose another 20.

“Losing the weight has been great but more importantly, I have seen a change in my fitness level. I remember when I first started that I could not even do a squat thrust, mountain climber or hold a high plank! I could barely run a few steps to the fence and was always the last one back (but there were always my fellow Fit Family encouraging and helping me along the way). Now, I can’t say that I’m great at all these, but I’m much, much better. I’ve gotten stronger as well as leaner and most importantly, more confident.

“And what keeps me going back — well other that the visible results, the most important thing is that I never get bored! I love that each class is different and I never know what I’ll be doing from one class to the next. I love the trainers (sometimes it’s a love/hate relationship)! They push me to do things that they know I’m capable of that I may not know myself! I sweat more than I’ve ever sweat in my life and feel great after each class.

“I love the family atmosphere and the support that I get from not only the trainers but my fellow campers! I also love that members are recognized for their accomplishments and how everyone shares in everyone’s success.

“I would encourage anyone who either wants to lose weight or just get in shape to give Applied Fitness a try. They won’t be disappointed! Working out and eating right have become a lifestyle. Thank you Applied Fitness!!”

Maggie Poitevien Gershonovitz

Get The Most Out Of Your Workouts

It sure would be great if any time spent in the gym delivered results, but the truth is that all workouts were not created equally. There are techniques for getting the most out of each exercise and by utilizing these techniques you’ll achieve quicker and more noticeable results.

Check out the following 5 Smart Workout Tips to avoid danger and to get fit fast:

Smart Workout Tip 1: Use Challenging Resistance

In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form.

Smart Workout Tip 2: Change Up Your Routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Smart Workout Tip 3: Always Warm Up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Smart Workout Tip 4: Use Proper Form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Smart Workout Tip 5: Never Workout Alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me. I am passionate about seeing my clients achieve results by working out smart and without wasting time, energy and effort on mistakes.

Yours In Health,

Brian

5 Big Benefits Of fat Loss

Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.

Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.

My hope is that by reading the 5 Big Benefits of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Big Benefit #1: Confidence

You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Big Benefit #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Big Benefit #3: Better Health Now

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Big Benefit #4: Better Health Later

Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Big Benefit #5: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Yours In Health,

Brian

You’re Getting Out What You Put In

Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?

Why is that?

It’s frustrating when you are the person going through a fitness routine without seeing dramatic results. Might make you look for a reason outside of yourself to blame, such as genetics.

In reality, the thing holding you back is something that you have complete control over: it’s the intensity with which you exercise.

Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.

  • It’s how hard you push yourself to go as heavy and as quickly as possible.
  • It’s picking up a weight that feels hard to handle.
  • It’s putting a boost behind each stride as you run.
  • It’s resisting the urge to simply go through the motions.
  • It’s outdoing your efforts from last time.

Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Does this make sense?

Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.

You’ve got this!

Yours In Health,

Brian

This Is Better Than Perfection

Do you follow fitness stars on social media? Their perfect, chiseled images popping up in your newsfeed to give you just the right amount of motivation to get you into the gym…or does it?

Striving for perfection doesn’t always work.

Quite frankly, perfection is unattainable, and will always leave you falling short and feeling bad about yourself. Instead I like to remind myself of this quote…

‘Strive for progress, not perfection.’ -Unknown

Progress isn’t as exciting as perfection, but it is attainable. And progress builds upon more progress as you climb your way towards the accomplishment of real goals.

And yet…the gap between your current body and the body you want gapes wide and deep. Any time that you want progress and improvement in your life it requires crossing over from one way of doing things to a new way.

But how do you make it across?

  • How do you go from 50 pounds overweight to a healthy BMI?
  • How do you go from a junk food lover to a health food lover?
  • How do you go from a snooze-hitter to an early riser?
  • How do you go from a couch potato to active and fit?
  • How do you go from someone who talks about their goals to someone who accomplishes their goals?

Lucky for us there’s a formula to follow that will get you from point A to point B every single time without fail. And all you have to do is stick with it.

Small Degrees of Progress + Time = A New You

Commit to making one small degree of progress each and every day, and over time you will arrive on the other side of that chasm, a brand new you.

Did you eat white rice with dinner yesterday? Today choose brown rice. Next week choose cauliflower rice.

Did you eat a donut for breakfast yesterday? Today eat half of a donut and a piece of fruit. Next week choose a protein bar.

Did you wake up at 7 a.m. today? Tomorrow wake up at 6:45. Next week wake up at 6:30.

Did you sit all day today? Tomorrow walk for 15 minutes. Next week walk for 30 minutes.

And the end result, the reward, comes after you’ve made that new way of doing things a part of who you are.

We are all capable of great progress and great improvement – just not all at once.

Progress takes place one degree at a time, so don’t look to perfect fitness images on social media as your measurement of success, but rather look at your personal degrees of progress in the right direction.

Refuse the urge to compare yourself to others–the only comparison that matters is between yourself yesterday and yourself today.

Progress isn’t about finishing the race it’s taking that next step in the right direction.

If you aren’t yet one of my amazing clients then consider your next step of progress to begin a challenging and fun exercise program with me. Call or email me today to get started.

Yours In Health,

Brian