Whether you workout from Home or belong to a Gym, we design easy to follow, highly-effective, personalized exercise programs to get you results.  See full details HERE.

Looking for a personal trainer in Williamsville?  We have added several new professional instructors to our team, see services and rates HERE.

Diets don’t work, learn to eat healthy and never diet again.  Need motivation, accountability and direction?  You wont find it at a GYM.  Experience 21-days of personal attention and motivation, see HERE.

Ready for summer?  This 21-day exercise & eating program works!  Starting the first Monday of every month, read more HERE.

Springtime is almost here is WNY, so we decided to give you some tips on ways to prep for springtime activities like jogging, biking, rollerblading, tennis, gardening and more…

Key #1.) Start SLOW.  far too many people jump into activities that our bodies are not ready for.  Coming out of our WNY hibernation should be a gradual process.  Do not go out and run several miles when you have not run in months, gradually build up your distance no more than 10% per week.

Key #2.) Avoid injuries through a corrective stretch and activation routine (see PDF at bottom of post).  Our focus is to stretch the shortened muscles and activate the overstretched inactive ones.  Many of us sit for work and develop imbalances that must be corrected to restore proper joint motion.

Key #3.) Cross-train!  Mix up your routines as much as possible, variety is the key to avoid overuse injuries and to keep you interested.  Try biking, jogging, hiking, tennis, or swimming to keep things fresh.

Key #4.) Use the proper equipment.  Get a bike that fits you and adjust the seat and handlebars properly, purchase running/tennis shoes that fit your feet and activity (neutral are best), use protective gear like wrist guards when rollerblading.

Key #5.) Plan for success.  Improving your health is a process that takes time, be sure to enjoy the small successes which accumulate over time.  Do not expect overnight success, enjoy the ride.

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CORRECTIVE EXERCISE CHART (PDF) Spring into Action

Other helpful Blog posts:

Finding the right BIKE: http://www.made2movefitness.com/2012/06/22/how-to-find-the-right-bike-for-you-buffalo-ny/

20 Local BIKE PATH MAPS: http://www.made2movefitness.com/fitness-blog-buffalo/page/2/

For more helpful tips follow us @ https://www.facebook.com/made2movefitness

Join us for a 10-part Home Gardening Series w “The English Gardener” — Peter BonSey provides a non-intimidating look into the reality of home gardening for the beginner to intermediate gardener. Peter’s non-technical, hands-on approach will develop the skills and knowledge you need to grow your own veggies, house plants and flowers.

He has 60+ years of experience, a show on the Discovery Channel, a radio show and is currently a Lowe’s Gardening Expert. His English charm and humor make his workshops fun and entertaining.

Topics discussed:
Starting from Seed — “Tips & Tricks” — 3/24
Planning your Vegetable Garden (Ground/Containers/Raised beds) — 4/7
Healthier Veg & Flower Gardens — 4/14
Spring/Summer/Fall crop success — 4/21
and many more…

Register HERE: http://www.made2movefitness.com/workshops/

Hosted @ MADE 2 MOVE FITNESS | 777 Maple @ N Forest, Williamsville, NY 14221 | https://www.facebook.com/made2movefitness

21-Day “FAT 2 fit Challenge”

Start 2013 on the right foot with our cutting edge 21-day program.  Our formula is simple yet very effective; BOOST your METABOLISM through short-burst high-intensity exercise combined with a structured eating program = FAST & EASY weight-loss.  Come train at our studio 3-5 times per week in our small group sessions, follow our healthy eating program (No Starving), and experience what 21-days of structured nutrition & exercise will do for you.

BENEFITS:

•  Accelerated FAT-LOSS
•  Low COST and TIME commitment
•  Easy to follow Healthy Eating Guide – NOT a DIET
•  Unlimited Group Sessions (max 9 people per group)
• 1 Day FREE to Eat whatever you want!

• 23 Open Sessions per week – Early AM, Morning, and After work times
• 21-Day Tracking/Progress Calendar
• Home Exercises & Stretches

Experience 4-weeks of unlimited group training including:

Yoga, Pilates, Boot Camp & Super Circuit

• Burn FAT while toning muscle; burn 500+ calories in 45-minutes
• No dieting required, receive our structured Healthy Eating Guide
• Stay motivated with our weekly fitness assessments
• Gift package included [$15 value]

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No memberships or long-term contracts in our private studio.

$149 Couples package/$79 Singles package [reg. $119 per person]

SPECIAL OFFER EXPIRES: 2/15/13 - MUST BE REDEEMED BY: 5/01/13

See Link: http://www.made2movefitness.com/vday/

Top 10 Weight-Loss Tips & Tricks!

1.) Weight loss IS a marathon Not a Sprint: It took you X amount of years to put on those pounds they aren’t going to leave without a fight, slow and steady will win the race.

2.)  Know your starting Point: What do I mean by this? Know where you are. Whether your goal is to get lean and ripped or to simply lose a few pounds and inches over the summer, know exactly where you are beginning. Take measurements, to keep this simple I will list of my top 5 measurements to track: Weight, Chest, Arms, Waist at Navel, Thigh.  Since you now know your start, you can finally see where you’re going. Week by week you can monitor these and make changes where we want them. If you goal is weight loss and you haven’t seen a change in your scale, and body measurements, and your clothes are fitting the same or worse then maybe it’s time to make some changes.

3.) Keep a Food journal: By keeping track of what you eat throughout the day, it can make you self aware that of what you have eaten. You can also look back at your journal and see what might have affected your weight plateau. If you’re into counting calories and macros, this is a tip you should definitely follow you can take a step back look at what you have eaten and adjust.

4.) Eat healthy foods: It goes without saying. But to put into perspective for the same amount and sometimes less calories, healthy food generally provides more QUANTITY than unhealthy foods.

Not that you’re going to eat 1lb of strawberries, but you can get a lot more healthy foods for less. And more is always better when watching your intake.

5.) Resistance/ weight training: This goes out especially to the women that spent countless hours on the treadmill and elliptical, although cardio is important it is not the total answer to weight loss.  Many people blame being overweight on their metabolism. With resistance training, you have the ability to build lean muscle. This in return can increase your metabolism. How? Muscle is always active, unlike fat, muscle itself undergoes various processes. This requires energy and therefore burns calories.  By adding 1lb of lean muscle you can boost your metabolism and increase your caloric demand by ~50-60 Calories/day. That’s an extra 60 Calories that you are burning throughout the day, just by sitting at your desk.

6.) Cardio does NOT always = RUNNING: Cardio should always be a part of your training regimen. It offers many more benefits than simply weight loss. But it doesn’t always necessarily have to equate to running, by simply walking 1 mile you have just burned off ~100 Calories.

7.) Cheating is okay: A cheat day, will affect you, it can even add a pound or two, but it will keep you sane in the long run, remember this is a marathon. And if you’re keeping a clean diet your weight will normalize within a day or two….  I suggest having a cheat day after at least 7 or more days of keeping a clean diet. Don’t plan for it, just make sure you’ve kept a clean diet for at least 7 days, you can take note of these days in your journal, that way if you friends want to go out or you want to have an extravagant dinner with your wife or husband you can go ahead and do it. Don’t let living a clean healthy lifestyle take control of your life. A cheat day can also keep your metabolism in check, from slowing down.

8.) More Water: There have been studies that have shown that drinking water before a meal can reduce your appetite. This is a simple tip; I’m not going to give you a number or a quantity of how much water to drink but just a tip to drink water. Water fills you up. Now I’m not saying go on a water diet, but keep hydrated throughout the day, and you will notice a difference in your hunger and appetite.

9.) A Small Loss Can go a Long way: Aim to lose 1-2lbs a week.  This may not be big number but they will eventually add up.  In a month you can loose 4-8 lbs, and in just 5 months this may add up to over 40 lbs. Remember the journey to weight loss is a marathon, and you shouldn’t start out a marathon in a full out sprint. Losing too much weight at once can lead to a drain in energy, and loss in lean muscle mass, and muscle mass is key to losing weight.

10.) Don’t do it alone: The number one key of weight loss is sticking to the plan. Don’t get discouraged and don’t give up. By attending group classes or even going to the gym with a friend, you can increase the likelihood of staying on tract. It is much easier to cancel going to the gym by yourself, than to cancel on your friend or instructor. Attending group classes can also be a great way to socialize and meet new people with similar goals.

Research by Brayan Lopez, HFI

Sources:

http://www.helpguide.org/life/healthy_weight_loss.htm

http://lifehacker.com/5690919/drink-water-before-a-meal-to-reduce-hunger-seriously

http://www.sciencedaily.com/releases/2010/08/100823142929.htm

http://www.fitsugar.com/Benefits-Cheat-Days-20263088

http://www.weightism.org/thread-1932.html

http://www.ahealthiermichigan.org/2012/02/21/is-fat-tuesday-going-to-be-your-diet-cheat-day-heres-how-to-burn-off-those-paczkis/

Looking to find the right BIKE for you?  First ask yourself, why am I riding? For leisure, exercise, running errands, or commuting to work. Second of all, where are you riding? On the road, bike path, trails, or a mix.

 Leisure riders should consider a recreational bike, which is built for comfort. A single-speed cruiser is an example that has a heavy frame suited for flat, smooth terrain.

If you’re hitting the road for exercise, choose a road or touring bike with large wheels and thin tires. Featuring drop handlebars and a light frame, road bikes are meant for speed and tend to be more expensive than other bikes.

Mountain bikes have small wheels and wide tires for dirt trails, steep inclines, and slower paces. A hardtail mountain bike with front suspension will suffice. Consider dual-suspension if you’re planning for a more intense, rough, and rocky ride.

A hybrid bike is an excellent choice for commuting to work and running errands. Hybrids are a cross between a mountain bike and road bike, and ride well on roads and trails. They are a great option for beginners.

A recumbent bicycle positions the rider in a reclined position and distributes weight over the back and butt. It can take to the road or unpaved trails, and sports an aerodynamic design. Recumbent bikes offer more stability and cause less upper body and back pain than upright bicycles.

When you are ready to make the commitment, visit a bike specific store knowing that a reliable and durable bicycle may be pricey. Here you can determine the height, saddle, frame, and other details that are right for you. Depending on your needs, it may be beneficial to add a rack, pannier bags, mirror, or bell.

 Remember to wear a helmet, properly maintain your bike, and enjoy your ride!

Resource: http://www.motherearthnews.com/print-article.aspx?id=135888

Research provided by Emma Denton, HFI