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Strength training is the only way to build muscle, look toned, get lean, and stay lean easily for life. And this doesn’t just mean lifting some weights. That’s a great start, but what you really want is a structured strength training program designed to get you maximum strength and muscle gains in a progressive fashion. That’s not 3 sets of 10 in the seated leg press at the gym. That’s not random sets of biceps curls while you’re watching repeats of The Office in your living room. Many people go the gym and lift weights on their own and never get the results they want. But we can help. If you're ready to get finally get sustainable results, the kind you can keep for life, let’s talk. Find out more about us and sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer #muscle

You’ve never lifted a weight before? COOL. You’ve tried a hundred times and always failed? COOL. You’re busy and nervous and not sure what to do? SUPER COOL. We can help. We know fitness, nutrition, gyms, and getting healthy can be overwhelming. You might feel lost. You might feel intimidated. You might feel like a fish out of water. We’ve built a place at Fit House where EVERYONE—experienced or not—can succeed. We start our clients where they need to start, and we give our clients a path to get stronger in measurable ways. We teach you how to move. We show you how to lift. And as you start to see your strength increasing, we love what happens next: ✅ You get more confident. ✅ You get more comfortable in the gym. ✅ You advance to new exercises and more weight. ✅ You start seeing the results you always wanted. If you’re ready to stop putting it off and START NOW, let’s talk. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/ And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #fitness #muscle #strong #motivation #starttoday

What’s your pick? And if we didn’t include your FAVORITE protein source, tell us in the comments! ⭐️⭐️⭐️⭐️⭐️⭐️ If you’re ready to defy “normal” and keep your strength, vitality, and active lifestyle as you get older, come talk to us. We want those things for you, too. And we can help. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/ And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #fitness #nutrition #protein #eggs #chicken #steak #pickone #food #healthy

Why build muscle? 1️⃣ Make fat loss easier → Your metabolism is the sum of all the chemical processes in your body that convert food into energy. Muscle tissue is more metabolically active even at rest than fat tissue. Having more muscle thus increases your Basal Metabolic Rate (BMR), the calories you burn just to function. More muscle = more efficient fat burning. 2️⃣ Look fit & toned → The defined and svelte look we all want is what happens when we can see muscle definition. As we change our body composition by adding more muscle and losing the fat that covers it, we achieve a more sculpted appearance, such as in our arms, legs, and core. 3️⃣ Prevent injuries → We get hurt, suffer from chronic pain, and run higher risk of falls when we are weak. Strong muscles give our joints and bones better support, acting like shock absorbers and reducing the stress on our ligaments and tendons. 4️⃣ Make everything easier → More muscle means more strength, and more strength means everyday tasks become a breeze. Carrying groceries, climbing stairs, playing with kids—our overall quality of life improves when we have muscle. Building muscle takes time, but we can help optimize your training so you reach your goals faster. Come talk to us about how we can help. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️ We help people lose weight and get strong the uncomplicated way. Join our Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #fitness #buildmuscle #fatloss #toned #fitness

4 Reasons to Do Back Extensions Many gym goers neglect to train the posterior chain—the back side of the body. That includes the mid and lower back, spinal erectors, deep core muscles, hamstrings, and glutes. One great and easily accessible way to train that posterior chain is the back extension. Here are the top reasons to include them in your training: 1️⃣ Fix your posture. If you sit all day, work on any kind of screen, or find yourself not standing up straight, you need to strengthen that back side of your body! We spend a lot of time on phones and tablets, so we could ALL use this! 2️⃣ Strengthen your big lower body lifts. Having a strong and flexible spine will help you squat more deeply, deadlift more weight, and improve your everyday strength and functionality. 3️⃣ Create a healthier muscle balance. The front and back of your body work together to create stability and enable you to move efficiently. When we overtrain our anterior muscles, such as abs, chest, shoulders, and quads, we negatively impact our ability to move in everyday life. Things like back extensions help even out that imbalance and strengthen the posterior chain. 4️⃣ Spine-friendly training option. Yes, back extensions will benefit your big lifts, but big lifts place a lot of pressure on your spine. There’s nothing wrong with that, but sometimes we need to train the posterior chain without that pressure. Back extensions are an amazing option! BONUS: Back extension machines come in a variety of angles, so you can do them almost standing (easiest), at a 45° angle (harder), or on a glute-ham developer like Marie for even more challenge. Was this helpful? Comment or share to spread the knowledge! We help everyday people get stronger, leaner, and fitter the easy way. Come talk to us at a complimentary orientation by signing up here: https://myfithouse.com/our-mission/. ⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #muscle #buffalo #wny #backextensions #upperbody #posteriorchain #fitnesstips #buildmuscle

“Squats are bad for your knees.” Or are your knees bad because you aren’t doing full range of motion squats? Some folks like to claim you shouldn’t squat below a 90-degree angle at the knee because of the shear force experienced at the knee joint. But guess where the highest shear force in a squat is? Right at the 90-degree angle! The answer is to squat through a full range of motion if you can do so. Full range of motion squats will get you: ✅ Stronger, more balanced legs ✅ Increased muscle activation due to reaching more muscle fibers ✅ Improved mobility in your hips, knees, and ankles ✅ Lower risk of injury in everyday activities ✅ Improved power, explosiveness, and acceleration for other sports ✅ Better bone density Need help getting your squats up to snuff? Or need to learn how to squat the right way? We can help. Whether you’re a beginner or advanced, we can help you maximize your results. Sign up for a complimentary orientation to get started here: https://myfithouse.com/our-mission/ � ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #muscle #squats #fullrom #stronger #muscle #legday #quads #hamstrings #legs

Dagen styrkdel på @crossfitibex. Klasspass is the shit #influx #ibex #ibexfitness #ibexperformance #crossfitibex #getstronglivelong

Meet Tor! @tor_ahman is the brains and brawns behind @crossfitibex in Borås. He may look bad ass, but is actually a real sweeeeetheart. In disguise. 🙏🥰 This post is sponsored by #SwedishFika #nocco #crossfitibex #getstronglivelong

When you’re tired… When it’s raining and windy and easier to stay home… When you’re busy… When it’s out of the way… When you’re stressed and need a night on the couch… These are the times you MUST go train. Skipping training when things are tough is exactly why people fail to succeed, and repeatedly doing this teaches your brain that it’s OK to quit. It isn’t OK—and the best results come not from the days when it’s easy but from the days when it’s tough and you do it anyway. That’s discipline, and that’s the difference between temporary results and lifelong health. Which would you rather have? 🌟 We know fitness can seem confusing, but we help our clients get the things they need to get continuous results—we help them build muscle, get stronger, change their nutrition, and adjust the variables for perpetual progress with no plateaus. Let’s talk about how we can help you, too. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. #wordsoftheweek #myfithouse #getstronglivelong ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #buffalofitness #mindset #monday #motivation #personaltrainer #buffalo #wny #strengthtraining #discipline #doitwhenitstough

NEW website content! You want results. Here’s how to do it right: ✅ Build muscle ✅ Proper nutrition ✅ Program tweaks But that doesn’t mean rambling around the free weight section of the gym doing 3 sets of 10 on whatever happens to be available. In fact, the most efficient and optimal path to a strong, lean, toned, and healthy body is to follow and optimal training program. And one technique an optimal training program will use to get better results and bulletproof your body against injury is drop sets. Head over to our website to find out what this means and why you should care about it by clicking here: https://myfithouse.com/unleash-your-inner-beast-how-drop-sets-can-help-you-build-muscle-and-get-stronger/ And remember: If you LOVE the content, SHARE the content! There’s nothing better than when our clients and followers spread the word! ⭐️⭐️⭐️⭐️⭐️⭐️ Beginner or advanced, let’s talk about how we can help you reach your goals. We set our clients up for success by building muscle, crafting nutrition that works, and showing them how to sustain it all the easy way. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #buffalofitness #personaltrainer #strengthtraining #fitness #buffalo #wny #sunday #muscle #results #dropsets #optimaltraining #newcontent

Dags för en ny vecka. #ibex #ibexfitness #getstronglivelong #crossfit #crossfitibex #fitness

Thanks to all our amazing members who joined us for our No Shower, Happy Hour! 🍻 🌮 We had a blast sweating and hanging out together. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🎉 Where should we go next!? Let us know in the comments below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #getstronglivelong #community #delmar

Stone 2 Shoulder #influx #getstronglivelong

We 💙💚 what we do. And we’re proud of what we offer at Fit House: 💙 Strength training to build muscle & metabolism There’s only one way to change your metabolism and get lean easily, and that’s by building muscle. We help clients build muscle, get lean, and do both in a sustainable and fun way. 💚 Strength training to live longer The key to longevity is maintaining and building strength as we age. It is NOT inevitable that we get weak as we get older unless we do nothing. We help clients avoid the issues of aging and regain youth and vitality. 💙 Nutrition to get leaner, healthier, and stronger We don’t need to eat plain chicken and broccoli all day to get leaner, but we do need proper nutrition to get results and maintain them easily over time. We help clients get lean, lower inflammation, and get healthier through food. 💚 Ability to get continuous results What gets you from point A to point B won’t get you from point B to point C. We help clients adjust their training, programming, mindset, and lifestyle to get continuous results and avoid plateaus. We offer all these things in a fun training environment with trainers who are dedicated to continuous education and cutting-edge techniques. If you’ve been training with us, the best compliment you can give is spreading the word. Share this with someone you know who’d like to check us out. If you’re ready to defy “normal” and keep your strength, vitality, and active lifestyle as you get older, come talk to us. We want those things for you, too. And we can help. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/ And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #fitness

Sat down with one of the first True Strength Academy members this week to discuss her strength training journey. The whole fascinating and enlightening conversation will appear in my newsletter soon. (Sign-up at elizabethwipff.com) For now, I leave you with this gem! (When she said it I thought, “F YES!! That’s IT!”) “Strength Training allows me to continue to do the things that are meaningful to me.” 🎤💥 Get strong. Live your big, fat life! That’s it. #strongwomen #strongforlife #getstronglivelong #stronginthemiddleyears #strongover40 #strongover50 #strongover60 #strongover70 #liftingweightsmakesyouawesome! #womenwholift

I see this situation every now and then. Someone has been training for so long a certain way, it becomes hard for them to recognize that the thing that might have worked for them in the past is no longer serving them. They’ll blame anything but that and expect a “tune up” session to get them back ready to do it all over again. It’s an uphill battle that can only bring you back to square one instead of making progress. The idea of good physical therapy isn’t to instill a lifetime of reliance to be able to keep physically active. At least mine isn’t. It’s to investigate a problem, provide a solution and the tools to help you manage things now and in the future. But it takes cooperation and execution of proposed solutions, even if that means changing something you’ve always done. The saying goes, nothing changes if nothing changes. If: -the workouts you are doing are contributing to your pain AND -someone has advised you of such and proposed some kind of change AND -you need that person’s help weekly to make you feel good enough to train again BUT -you don’t follow through on it and keep doing the same thing then you are wasting your own money and each other’s time. 🤷🏻‍♂️

Does one deadlift type sumo slam the other? The deadlift reigns supreme for building muscle, but sumo and conventional stances offer different benefits. Let's delve into the muscle-building madness: Sumo Deadlift: The Quad & Glute King 💪🍑 This stance emphasizes your quads, glutes, and inner thighs, making it a powerhouse for lower body development. The wider stance shortens the range of motion, potentially reducing stress on your lower back. Conventional Deadlift: The Posterior Chain Powerhouse 💥⛓️‍💥 This stance focuses more on your hamstrings and lower back, strengthening your entire posterior chain (the muscles on the backside of your body). It demands a longer range of motion, which can challenge your core stability. So who should do which? That’s where we can help! We help our clients find their best form, and we write programs designed to meet the needs of every client in every way, including which exercise variations are best. Beginner or advanced, let’s talk about how we can help you. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. � ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #muscle #sumo #conventional #deadlift #lowerbody #posteriorchain #legs

HOLD UP. Aren’t those 2x4s for squats? Yes—but we can use them in other ways, too, such as these TOES-ELEVATED ROMANIAN DEADLIFTS. These are a game-changer! Why switch things up from regular Romanian deadlifts? Changing exercise variations is key to promoting structural balance. This means strengthening all the muscles around a joint to prevent imbalances and reduce your risk of injury. And that includes variations of your hamstring exercises. Benefits of Toe-Elevated RDLs: ✳️ Intensified Hamstring Tension: This position stretches your hamstrings at the start of the movement, leading to greater tension throughout the entire rep. More tension = more muscle growth! ✳️ Target Different Muscle Fibers: This variation hits a wider range of hamstring fibers than regular RDLs, building a more complete and impressive set of hammies. ✳️ Boost Your Flexibility: Over time, there is some evidence that this variation can lead to better hamstring flexibility. ✳️ Improved Deadlift: Stronger hamstrings translate to a more powerful regular deadlift – win-win! Have you tried these? Love or hate them? Drop a comment and let us know! If you’ve never strength trained before, or if you need to take your training to the next level, we can walk you through everything you need. We help beginners and advanced clients alike get the results they’ve always wanted. Come see what we are all about here: https://myfithouse.com/our-mission/. Or drop into the Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #monday #strengthtraining #buffalofitness #buffalo #wny #muscle #fitness #hamstrings #RDLs #legday #lowerbody #strong

You’ve tried every workout. You’ve done all the diets. You’ve lost weight, gained weight, lost and gained it again. You’ve fallen off a million times. Our answer is still the same: Today is what matters most. Today, you can choose the opportunities in front of you. You can choose to do it differently. You can choose to do it right. You can choose to keep doing it, to keep focusing on making one small but good choice after another, over and over, instead of focusing on the past. It doesn’t matter how much you failed yesterday. Today you have the chance to get it right. That matters more. 🌟 We know fitness can seem confusing, but we help our clients get the things they need to get continuous results—we help them build muscle, get stronger, change their nutrition, and adjust the variables for perpetual progress with no plateaus. Let’s talk about how we can help you, too. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. #wordsoftheweek #myfithouse #getstronglivelong ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #buffalofitness #mindset #monday #motivation #personaltrainer #buffalo #wny #strengthtraining

NEW website content! You want results. Here’s how to do it right: ✅ Build muscle ✅ Proper nutrition ✅ Program tweaks But that doesn’t mean rambling around the free weight section of the gym doing 3 sets of 10 on whatever happens to be available. In fact, the most efficient and optimal path to a strong, lean, toned, and healthy body is to follow and optimal training program. And one technique an optimal training program will use to get better results and bulletproof your body against injury is changing the strength curve. Head over to our website to find out what this means and why you should care about it by clicking here: https://myfithouse.com/beyond-the-basics-how-exercise-selection-and-strength-curves-can-boost-your-workouts/ And remember: If you LOVE the content, SHARE the content! There’s nothing better than when our clients and followers spread the word! ⭐️⭐️⭐️⭐️⭐️⭐️ Beginner or advanced, let’s talk about how we can help you reach your goals. We set our clients up for success by building muscle, crafting nutrition that works, and showing them how to sustain it all the easy way. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #buffalofitness #personaltrainer #strengthtraining #fitness #buffalo #wny #sunday #muscle #results #strengthcurve #optimaltraining

Let me start by saying I don’t want to play gatekeeper to people exercising. If these types of classes work well and people enjoy them, and the choice is bootcamp classes or nothing else... clearly I’m going to have people do the bootcamp classes. But I find these classes are often a gateway into fitness people for most. It’s not that HIIT and bootcamp classes and the such are bad, it’s just the lack of focus. Sure people generally feel better because they achieve some kind of conditioning response to this training... but after a while, the novelty wears off and constant high intensity work starts to take it’s toll. I’ve seen lots of these classes first hand. There’s almost always so much variation and focus on unnecessary skills that it’s hard to measure progress in any one area. Or see progress in things that will actually promote longevity. It gets to a point where things need to be more thought out, programmed, and logically progressed. It takes working on the same things for a period of time. It takes conversations about other lifestyle habits like sleep, nutrition, hydration and stress. Because there’s no way to out exercise sh*tty habits there. I get the immediate gratification these classes provide. You reach the brink of potentially vomiting, you get sore, you’re sweating profusely and “burn” a lot of calories... but what are you actually getting out of it. Especially when you use your weekly classes as a means to indulge in food, alcohol, and snacks immediately after. 😳 I’m not telling you not to enjoy yourself. I’m just telling you what I’ve experienced. You don’t need to perform vomit inducing workouts (every session), you don’t need to learn weird gimmicky combination movements or skills that won’t translate to your long term health. You just need good, solid training that will help you move well, look and feel good. And support with the other lifestyle factors that support that. We’ve started our Adult Athletic Development program where our goal is to help people do all the above. If you’re interested, reach out so we can get you on the list. 👊🏼💪🏼

BELIEVE IT OR NOT… Joe had a knee replacement in December. And yo—he is doing some SERIOUS squats! Strength training isn’t just about looking toned and muscled-up. Strength training bulletproofs your body—when it is programmed the right way. What does that involve? Building up your strength and imbalances by focusing on structural balance. You can’t just get strong on squats, and depending where you start, you might need to start with other exercise variations first. Our goal is to build the foundation on which you can then build the biggest skyscraper ever—so every little muscle group matters. This means choosing the right exercises variations in the right order for the right length of time , the right number of sets and reps, and with the right intensity to generate the specific results we want. We can’t just do 3 sets of 10 all the time, and when we do, we need to choose that for a purpose. We know that “normal” in our culture is to let age ravage our muscle, bones, and health. If you’re ready to defy “normal” and keep your strength, vitality, and active lifestyle as you get older, come talk to us. We want those things for you, too. And we can help. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/ And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #fitness #squats #safetybar #legday #knees

What the heck are THOSE dumbbell things? And why not just use regular old dumbbells? These kettlebell dumbbells lower the center of mass and change the strength curve. So why change the strength curve? 1️⃣ Maximize Muscle Growth: Different exercises challenge your muscles at different points. By varying exercises, you target weaknesses, maintain structural balance, and build a more complete physique. Imagine you only train one squat variation. You get strong squats, but you're still likely to injure a knee bending over to grab something out or your lazy Susan! 2️⃣ Unlock Your Full Potential: Some exercises might feel easier at the beginning but tough later. Understanding the "strength curve" (how much force your muscles can produce at different joint angles) helps you choose exercises that challenge you throughout the entire rep. 3️⃣ Prevent Plateaus: Your body adapts! While we don’t need to change workouts daily, we do need to systematically change the stimulus every so often, then give the body a chance to again adapt. This helps you keep progressing and avoid plateaus. So what does the strength curve look like for different exercises? There are three main types: ascending (stronger at the end), descending (stronger at the beginning), and bell-shaped (stronger in the middle). Here are some examples from biceps curl variations: 💪 Standard Biceps Curl (Bell-shaped): A classic for a reason, it challenges your biceps throughout the movement. 💪 Preacher Curl (Ascending): With your arms supported, this emphasizes the peak contraction at the top of the curl. 💪 Concentration Curl (Descending): Isolates the biceps and is toughest at the start. when your arm is fully extended. This is the programming expertise we bring to our clients, where beginners and advanced lifters alike can thrive. Come talk to us about how this could be you. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️ We help people lose weight and get strong the uncomplicated way. Join our Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #fitness

The last study from my PhD thesis has finally been published🎉... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It seems that lifting weights, building muscle and getting stronger may have some previously unknown benefits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This one took A LONG TIME to get through review. It was rejected by four other journals first (for not being suitable for their content)... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then it went through 3 rounds of revisions (where I nearly tore my hair out) before finally being accepted. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a Mendelian Randomization study, which uses advanced statistics and data from hundreds of thousands of people to answer biological questions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The Results: Being stronger (grip strength) and having more muscle (on your arms and legs) seems to cause potentially beneficial changes in blood lipids: 💪Bigger HDL particles (which transport cholesterol to the liver for disposal) 💪Smaller VLDL particles (which are the some of the main carriers of triglycerides/blood fats) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While these changes are small, the study helps to paint a more complete picture of how healthy muscles can benefit our health and possibly reduce our risk of heart disease, at least in theory. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We'll need to do more research to prove it fully, but this is a start. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can read the article by clicking on the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me know what you think. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @dr.richie.kirwan ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗜𝗳 𝘆𝗼𝘂'𝗱 𝗹𝗶𝗸𝗲 𝗺𝗲 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻, 𝗵𝗲𝗮𝗹𝘁𝗵, 𝗺𝘂𝘀𝗰𝗹𝗲 𝗼𝗿 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗴𝗼𝗮𝗹𝘀, 𝗱𝗿𝗼𝗽 𝗺𝗲 𝗮 𝗗𝗠 𝗼𝗿 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝘃𝗶𝗮 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗽𝗿𝗼𝗳𝗶𝗹𝗲 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #diettips #dietadvice #diethelp #mindfuleating #bodyacceptance #healthymuscle #healthymusclehealthyheart #nutritionistadvice #exerciseforhealth #exercisescience #nutritionisttips #getstronglivelong #nutritionisthelp #liftweights #fatburning #weighttraining #fatlosstips #fatlosshelp #proteinpowder ⁣ #evidencebasednutrition #cholesterol

Are you choosing health? Or are you choosing everything else? If you haven't seen this little display, stop and read it on your way in or out of the gym. And choose HEALTH, always! We work with beginners and advanced clients alike, and we can help make even the most seasoned gym goer get improved results. Come talk to us at a complimentary orientation by signing up here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey #myfithouse #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer #muscle

🚨 NEW ARTICLE ALERT 🚨 Cluster sets—which many of you have experienced recently—are one of the many powerful tools we use in our training to help you avoid plateaus and get better results. Why do they work? And how? Head over to our website for the full details: https://myfithouse.com/cluster-sets-a-powerful-tool-to-break-through-plateaus/ And remember to share if... 💙 You enjoy learning more about training. 💙 You know someone who would benefit from this article. 💙 You love Fit House and want to share your great experience with us. 💙 You just happen to LOVE cluster sets! 😂 🌟 We know fitness can seem confusing, but we help our clients get the things they need to get continuous results—we help them build muscle, get stronger, change their nutrition, and adjust the variables for perpetual progress with no plateaus. Let’s talk about how we can help you, too. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #clustersets #deadlifts #avoidplateaus #strengthtraining #buffalofitness #buffalo #wny #muscle #strong #fitnesstips

Eclipse slams or ball slams? 😂 All kidding aside, ball slams are a total body powerhouse, giving you a ton of bang for your buck. Here’s why we love them: Build Strength: Slams work your core, upper body, and lower body, making you a stronger, more capable machine. Boost Power: The explosive movement improves your ability to generate force, which means better performance in sports and everyday activities. Get Your Heart Pumping: It's a great cardio workout! Plus, it trains your anaerobic energy system, the one that powers short bursts of intense activity like sprints or weightlifting sets. This translates to better performance during your weightlifting sessions by: ✳️ Increasing muscular recruitment: Anaerobic training helps tap into those fast-twitch muscle fibers, which are responsible for generating explosive power. This can help you lift heavier weights or perform more reps during your weightlifting sets. ✳️ Improving intramuscular coordination: The intense bursts of energy from anaerobic training can enhance communication between your nervous system and muscle fibers, leading to more efficient and powerful movements. ✳️ Enhancing recovery between sets: A well-trained anaerobic system helps your body replenish ATP (the primary energy source for muscles) faster during short rest periods between weightlifting sets. This allows you to maintain higher intensity throughout your workout. COMING SOON: a quick overview of how to do these with STELLAR form! ⭐️⭐️⭐️ We help beginners and advanced clients alike get the results they’ve always wanted. Come see what we are all about here: https://myfithouse.com/our-mission/. Or drop into the Facebook group below! We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #monday #strengthtraining #buffalofitness #buffalo #wny #muscle #fitness #ballslams #eclipseday #anaerobictraining #conditioning #fitnesstips

Grip changes everything! This is true on every upper body exercise, and it’s true on chin ups and pull ups, too! ➡️ Underhand chin ups work your biceps and back. ➡️ Neutral grip chin ups work everything in your upper body and tend to be easier. ➡️ Pull ups, which are overhand, engage the muscles of the back even more. If you’re still working toward your first chin up or pull up, you will probably be able to do underhand or neutral grip chin ups first. Pull ups are harder, but becoming proficient in those, too, will help grow those back muscles and core strength! You might think chin ups are impossible for you, but we’ve seen lots of clients get strong enough, even with no prior experience, to do unassisted chin ups. Let’s talk about that process and get you started on a program that will have you flying in no time. Sign up for a complimentary orientation with us here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey #myfithouse #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer #muscle

HOW TO MAKE TRAINING MORE EFFECTIVE: 1️⃣ Slow down. Many people try to rush their reps, but if you can slow down the eccentric portion of your lift, you learn how to control your form *and* you build more muscle. On a fly like this, the eccentric is the portion where you lower the dumbbells. On the way down, your muscles lengthen, and when you bring the dumbbells back up over your chest, they contract. 2️⃣Make a mental connection to the muscle being used. The exercise shown here isn’t about the arms—though the arm muscles are involved. Instead, the primary muscles for this exercise are the chest and anterior shoulder. If you can think about stretching your chest muscles on the way down and squeezing your chest muscles together on the way up, you’ll feel stronger, you’ll use the target muscle more efficiently and boost muscle activation. 3️⃣ Have someone correct your form, even if you’ve been lifting a long time. Beginners need help learning form, but so do advanced trainees. Learning and tweaking your form is a lifelong pursuit, and the longer we train, the more we need tiny adjustments to help us get more out of our workouts. Even coaches need that, too, so we, too, adjust our form to make ourselves stronger, to target muscles better, and to get better and better results! If you need help taking your training up a notch, let’s talk. We work with beginners and advanced clients alike, and we can help make even the most seasoned gym goer get improved results. Come talk to us at a complimentary orientation by signing up here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group through the link in our profile. . #myfithouse #getstronglivelong #personaltrainer #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer #muscle

5 Reasons to Do Deadlifts 🏋️ 1️⃣ Build Serious Strength: Deadlifts are a compound exercise, meaning they work multiple muscle groups at once. Think glutes, hamstrings, core, back, shoulders—basically your entire posterior chain. This translates to real-world strength, making everyday tasks like picking up groceries or carrying a child a breeze. 2️⃣ Boost Your Metabolism: Forget endless cardio. Deadlifts are a metabolic powerhouse. Building muscle increases your calorie burn at rest, so you keep torching calories even after you leave the gym. Plus, the intense effort of deadlifting itself gets your heart rate soaring. 3️⃣ Stronger Bones, Stronger Joints: Deadlifts strengthen your core and lower back, which improves posture and helps prevent back pain. Deadlifts also work multiple joints throughout the body, strengthening your tendons and ligaments for fewer injuries and aches later in life.. 4️⃣ Confidence Booster: There's something incredibly empowering about mastering a challenging movement like the deadlift. It's a reminder of what your body is capable of achieving. 5️⃣ Get Strong, Get Lean: In order to improve your body composition, you need to build muscle. While you might build muscle even with light weight when you first start training, you’re going to have to get stronger in order to build more muscle during hypertrophy phases. Getting strong at lower reps means you lift more weight later with higher reps—which means you build more muscle and can stay lean even more easily later on. If you can’t imagine even doing one deadlift, come talk to us. We can help you get stronger, build muscle, and feel fitter and more confident than you ever have. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #muscle #buffalo #wny #deadlifts #barbell #posteriorchain #legs #buildmuscle #fatloss #fitnesstips

Matching shirts? Yes—but let’s go one step further. Matching DYNGUS DAY shirts! These two stepped into their training and into the holiday in style today! We love this! Happy Dyngus Day, all! ⭐️⭐️⭐️⭐️⭐️⭐️ If you’ve never strength trained before, or if you need to take your training to the next level, we can walk you through everything you need. We help beginners and advanced clients alike get the results they’ve always wanted. Come see what we are all about here: https://myfithouse.com/our-mission/. Or drop into the Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #monday #strengthtraining #buffalofitness #buffalo #wny #muscle #fitness #dyngusday #eastermonday #gymfun #womenwholift

3x8 at 405lb deadlifts on the schedule today. Lower intensity, higher volume, after last weeks PRs. Fatigue management is the name of the game. Also, I never thought I would enjoy pulling conventional as much as I do now. Sometimes, doing what scares us is the right course of action. #fitlove #coachlife #deadlifts #waveprogression #getstronglivelong #thisis40

GET STRONG LIVE LONG 💪! Your muscle mass and bone density starts to decrease as you get older, this decline starts from age 30 😱😭🫣! Protect your muscle mass and bone health and boost your metabolism through resistance exercise. Come and join these friendly and welcoming mixed ability training groups with a focus on getting stronger! Tuesday evenings at @staugustines.sportscentre in Radford at 5.30pm and 6.30pm Friday evenings at St John Vianney Church Hall in Mount Nod at 4.15pm, 5.25pm and 6.30pm Limited places left available 💪💪💪 Booking form in the comments 👇🏼 #getstrongwithsarah #getstronggetfit #getstronggofaster #getstrongnotskinny #getstronglivelong

You want to get lean. You want to look toned. You want to feel strong. You want to be healthy. You want to live long. YES—we want ALL of that for you, too! But we also know this: People are busy. Life is sometimes messy. And often times, the messiness gets in the way and keeps us from our goals. Work drama, stress, kid schedules, family obligations, social events, side hustles—these things can overtake our dedication and discipline. So here’s the answer: Prioritize. If you want to be successful, put the things you MUST DO to achieve success ahead of everything else. Your health comes before work drama. Your training sessions can be scheduled around social events. And your kids and family will appreciate you MORE if you take some time to care for yourself just as much as you care for them. Successful people don’t get to be successful by accident. They get there by making their success a PRIORITY. Don’t make yourself an afterthought. 🌟 We know fitness can seem confusing, but we help our clients get the things they need to get continuous results—we help them build muscle, get stronger, change their nutrition, and adjust the variables for perpetual progress with no plateaus. Let’s talk about how we can help you, too. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. #wordsoftheweek #myfithouse #getstronglivelong ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #buffalofitness #mindset #monday #motivation #personaltrainer #buffalo #wny #strengthtraining

NEW website content! You want results. Here’s how to do it right: ✅ Build muscle ✅ Proper nutrition ✅ Program tweaks What does all that mean? Head over to our website for the full article here: https://myfithouse.com/the-fitness-trifecta-building-muscle-proper-nutrition-and-program-tweaks/. And remember: If you LOVE the content, SHARE the content! There’s nothing better than when our clients and followers spread the word! ⭐️⭐️⭐️⭐️⭐️⭐️ Beginner or advanced, let’s talk about how we can help you reach your goals. We set our clients up for success by building muscle, crafting nutrition that works, and showing them how to sustain it all the easy way. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #buffalofitness #personaltrainer #strengthtraining #fitness #buffalo #wny #sunday #muscle #results #nutrition #progressiveoverload #periodization

We hope you enjoyed the sunshine, the people, and the day! Happy Easter! ⭐️⭐️⭐️⭐️⭐️⭐️ If you're ready to get finally get sustainable results, the kind you can keep for life, we can help. Find out more about us and sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer #muscle

Flashback—to this fun “new exercise” from years ago! Any thoughts on what to name this new training method?? 😂 Happy Friday! ⭐️⭐️⭐️⭐️⭐️⭐️ Training is not a one-size-fits-all proposition. You can’t just grab a barbell, do 3 sets of biceps curls, and figure you’ve got everything covered. That’s where we come in. We offer a unique approach to strength training in Western New York. Small group strength training that meets you where you are, beginner or advanced. You won’t get thrown into things you aren’t ready for, and if you are ready, you won’t be held back by classmates who aren’t there yet. And whether you’re a beginner or advanced, you will succeed—because our training programs are designed to make you progressively stronger, to build muscle, and to create an optimal environment for you to reach your goals. Come talk to us about how it works. Sign up for a complimentary orientation to get started here: https://myfithouse.com/our-mission/ ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055. That’s where we share: 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #trainer #personaltrainer #buffalofitness #buffalo #wny #friday #gymhumor #fitness

Dalina’s new personal best! She’s gone from squatting zero pounds with no barbell to a barbell PLUS added weight. How? And why didn’t she just start with the barbell? We started Dalina with a program designed to improve her structural balance. We targeted the muscles throughout her body that would give her the strongest foundation in which to build strength. We focused, for example, on bulletproofing her knees and her lower back. This gave Dalina the base she needed to *really* get strong on larger movements like these squats. Once we moved to the barbell, Dalina was ready. �And here’s the best part: Dalina’s new strength and bulletproof knees and back will help her continue to live her very active life for YEARS TO COME instead of suffering the whips and scorns of time we call “normal” aging. [Bonus points if you can tell us in the comments what literary reference we just dropped! 🧐] If you’re ready to defy “normal” and keep your strength, vitality, and active lifestyle as you get older, come talk to us. We want those things for you, too. And we can help. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/ And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #fitness #structuralbalance #strong #bulletproof #squats #personalbest #legday

Over half her former body weight! That’s how much Alicia, on the left, has lost. And since we have been working with Alicia for years, we can tell you how she did it: ✅ Consistency ✅ Effort ✅ Strength training with us ✅ Nutrition with us ✅ Commitment to the long game Alicia’s lost so much that she AND her daughter can each fit into one side of her old pants! Alicia’s results are amazing. And we are SO PROUD and happy for her. But what she’s done is something YOU, too, can do—with the same consistent effort and training techniques. We specialize in this! Come talk to use about how this could be you. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #fitness #results #consistency #effort #fatloss #muscle #fitness

Could YOU have done one more rep?? 😂 Drop us a comment if this is you! ⭐️⭐️⭐️⭐️⭐️⭐️ We offer a unique approach to strength training in Western New York. Small group strength training that meets you where you are, beginner or advanced. And whether you’re a beginner or advanced, you will succeed—because our training programs are designed to make you progressively stronger, to build muscle, and to create an optimal environment for you to reach your goals. Come talk to us about how it works. Sign up for a complimentary orientation to get started here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #gymmemes #gymhumor #funny #onemorerep #heman #muscle

Since you crossed the threshold into mid-life, your fitness priorities have shifted. You’re curious about strength training because you’ve heard it’s a powerful way to accomplish just that, but honestly… Where the eff do you start? True Strength Academy is the solution! Live Spring 2024 classes start April in NYC. Join me and a great group of your peers to learn about Strength Training so you can get strong and get on with living your life. Follow the link in my bio or go to Elizabethwipff.com for details and registration. Isn’t it time to discover how STRONG you really are? #stronginthemiddleyears #stronginthemiddle #getstronglivelong #strong #strongwoman #babysteps #mastersathlete #liftforlife #getstronglivelong #over50fitnessforwomen #strongover50 #fitover50 #strongover60 #fitover60 #strongover70 #fitover70 #strongover40 #fitover40 #strongwomen #genx #genxwomen #sallyomalley #womensstrengthtraining #strengthtrainingforwomen

The KING (or QUEEN??) of Barbell Exercises Deadlifts. They might look intimidating, but trust us, they're one of the best things you can add to your workout routine. Here's why: Build Serious Strength: Deadlifts are a compound exercise, meaning they work multiple muscle groups at once. Think glutes, hamstrings, core, back, shoulders—basically your entire posterior chain. This translates to real-world strength, making everyday tasks like picking up groceries or carrying a child a breeze. Boost Your Metabolism: Forget endless cardio. Deadlifts are a metabolic powerhouse. Building muscle increases your calorie burn at rest, so you keep torching calories even after you leave the gym. Plus, the intense effort of deadlifting itself gets your heart rate soaring. Stronger Bones, Better Posture: Deadlifts strengthen your core and lower back, which improves posture and helps prevent back pain. This is especially important for women, who are more prone to osteoporosis later in life. Confidence Booster: There's something incredibly empowering about mastering a challenging movement like the deadlift. It's a reminder of what your body is capable of achieving. Forget the Bulk: Contrary to popular belief, deadlifts won't make you bulky. They'll help you build lean, toned muscle that sculpts your figure, not overpower it. If you can’t imagine even doing one deadlift, come talk to us. We can help you get stronger, build muscle, and feel fitter and more confident than you ever have. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #muscle #buffalo #wny #deadlifts #barbell #posteriorchain #legs

Deadlifts on the schedule today. Week six of my deadlift program resulted in a conventional PR. 545lbs for a single........It felt so good I had to get a double the very next set. Build strength build resiliency. Let's keep getting after it fit fam. #fitlove #deadlifts #letswork #coachlife #getstronglivelong

NEW WEBSITE CONTENT! We're updating out website, and that means NEW ARTICLES coming every week. This week: FIVE BEST REASONS TO DO FRONT SQUATS Head over to check it out here: https://myfithouse.com/five-reasons-to-do-front-squats/ And if you love Fit House content, remember this: the info we share reaches the most people when YOU share it. So if you like what you read, please share the link, comment here on social media, and pass the word along! ⭐️ Need help starting your strength training journey? Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #personaltrainer #frontsquats #buildmuscle #buffalofitness #buffalo #wny #localgyms #quads #legs #muscle #strong

We want YOUR Fit House story! Tell us how you started, why you started, why you LOVE training with us, and how training has changed your life. Click here and scroll down to the form to start: https://myfithouse.com/our-results/ Here’s one of our favorites from our longtime client, Danielle: After thinking running was the only legit way to get fit, Danielle realized strength training was the better option. She said, “I have watched my body become the fittest it’s ever been and far stronger than I ever imagined I could be” through training at Fit House. You can read Danielle’s FULL STORY on our website here: https://myfithouse.com/our-results/ And we want YOUR story, too! Scroll to the bottom of our testimonials page and submit YOUR Fit House story. We’d love to hear your words, and we’d love to share them with the world! ⭐️⭐️⭐️⭐️⭐️⭐️ Beginner or advanced, let’s talk about how we can help you reach your goals. We set our clients up for success by building muscle, crafting nutrition that works, and showing them how to sustain it all the easy way. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #buffalofitness #personaltrainer #strengthtraining #fitness #buffalo #wny #sunday #testimonials #strong #tellyourstory #squats

The secret to getting lean and staying lean isn’t just exercise. You want to stay lean for life—and you want to get off the cycle of losing and gaining and losing and gaining. The secret? Muscle 💪 Here are the steps to lifelong fat loss: 💪 Strength train to build muscle and your metabolism 💪 Follow a nutrition plan that fuels your muscle and drops body fat 💪 Address inflammation in your environment and lifestyle choices 💪 Adapt the plan when needed so you never plateau We know going it alone is hard. But fat loss doesn’t need to be impossible! Let’s talk about how we can help. Sign up for a complimentary orientation at our website: https://myfithouse.com/our-mission/. And drop into the Facebook group below to see what we are all about. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer #muscle

Who else loves seeing these smiling faces? 🙋🏻‍♂️🙋‍♀️ If you’ve trained with us for a while, you know what Gina and Pauline are working on here: Shoulders ✅ It’s common to think that shoulder training is all about overhead presses—or worse, that shoulder training doesn’t need to be done AT ALL because we train the shoulders when we train chest and back. But only training overhead shoulder variations or skipping shoulders altogether leads to an imbalance: Your front delts get overtrained, and your important rotator cuff muscles get neglected. That imbalance will weaken your strength potential and weaken your shoulder health overall. And shoulders are some complicated joints—one of the most injured and among the weakest in our contemporary desk-driven lives. That’s why we incorporate shoulder health exercises into all our training programs, whether that’s through the external rotations Gina and Pauline are doing or through things like trap 3 raises that target the neglected muscle that controls your shoulder blades. Remember, training is not a one-size-fits-all proposition. You can’t just grab a barbell, do 3 sets of military presses, and figure you’ve got everything covered. That’s where we come in. We offer a unique approach to strength training in Western New York. Small group strength training that meets you where you are, beginner or advanced. You won’t get thrown into things you aren’t ready for, and if you are ready, you won’t be held back by classmates who aren’t there yet. And whether you’re a beginner or advanced, you will succeed—because our training programs are designed to make you progressively stronger, to build muscle, and to create an optimal environment for you to reach your goals. Come talk to us about how it works. Sign up for a complimentary orientation to get started here: https://myfithouse.com/our-mission/ ⭐️⭐️⭐ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #results #shoulderhealth #rotatorcuff #trap3 #strong #muscle #shoulders

Team workouts are better than solo workouts. And a power fly is better than a regular fly—and here’s why. This exercise combines the chest focus of a fly with the power of a press, all done from the comfort (or should we say challenge?) of the floor. Benefits: * Targets your chest muscles, especially the pec major, to build more muscle. * Great for those who find traditional dumbbell flies put stress on the shoulders. * Lets you use a heavier weight than a bench fly or regular floor fly. Here's how to do it: 1. Lie on your back with dumbbells in each hand, knees bent and feet flat on the floor. 2. Press the dumbbells straight up over your chest, palms facing each other and elbows slightly bent. 3. Lower the dumbbells down in a wide arc, keeping your elbows at a 90-degree angle throughout the movement. Your triceps should touch the floor before the dumbbells (key difference from regular floor flies!). 4. Squeeze your chest muscles to bring the dumbbells back together at the top. We love variations like this that help us get better results from your time in the gym. You don’t need two hours a day to get fit—we can help you build muscle, get lean, and stay lean the simple way. Beginner or advanced, let’s talk about how we can help you. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. � ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #muscle #chest #powerfly #muscle #strong

💥At Sweat Circuit, fitness is a family affair! 😍 Let’s build bonds and muscles together! 💪 #getstronglivelong #fitfamily ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ All ages, all abilities; we love our workouts because our coaches can tailor them to each individual!

It’s really fun to feel motivated to pursue a goal. But inspiration and motivation can be fleeting—especially when it comes to Strength Training. Instead of waiting to be inspired, set a goal and make a plan. Then start taking small steps toward your goal. This will build momentum and before too long that momentum will lead to motivation. Cool! #strengthtraining #womensstrengthtraining #womenwholift #strongwomen #getstronglivelong #osteoporosis #perimenopause #genxwomen #boomerwomen

Joefit 24.39 for time -move 2100lbs of dumbells -mount elevated platform -deadlift in descending order each pair of dumbells lower at edge of platform -dismount platform -Remove dumbells from elevated platform -farmer carry each pair of dumbells 30-40’ -stack each pair of dumbells neatly for future use. #bellsofsteel #homegym #barngym #garagegym #workgym #hexdumbbells #rubberhexdumbbells #fullsetofdumbells #customrackingrequired #gottastartsavingforinsulationagain #thebigyear #enoughforeveryone #gonnasellmemberships #letthegainsbegin #liftheavylivelong #getstronglivelong

The modest way to put weight on the bar—not too showy on the outside, but loaded on the inside. 🤣🤣 Happy Friday! Sidenote: Check out how LOOOOWWWW Grace gets on these squats. And check out how strong she is, too! Nice job, Grace! ⭐️⭐️⭐️⭐️⭐️⭐️ Training is not a one-size-fits-all proposition. You can’t just grab a barbell, do 3 sets of biceps curls, and figure you’ve got everything covered. That’s where we come in. We offer a unique approach to strength training in Western New York. Small group strength training that meets you where you are, beginner or advanced. You won’t get thrown into things you aren’t ready for, and if you are ready, you won’t be held back by classmates who aren’t there yet. And whether you’re a beginner or advanced, you will succeed—because our training programs are designed to make you progressively stronger, to build muscle, and to create an optimal environment for you to reach your goals. Come talk to us about how it works. Sign up for a complimentary orientation to get started here: https://myfithouse.com/our-mission/ ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055. That’s where we share: 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #trainer #personaltrainer #buffalofitness #buffalo #wny #friday #gymhumor #fitness #squats #legs #legday

Here’s a throwback… Thanksgiving met con, 2017! This was one of our favorite classes ever! We loved the people, we loved the energy, and we loved the enthusiasm! Tag your buddies from the picture to remind them how great this was! And drop a comment if you were there for any (or all) of our Thanksgiving met con classes! We’re celebrating 11 years in business this week. And we would love to talk to you about becoming part of the Fit House family. We can help making getting lean, staying lean, and getting strong an easy part of your life. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. And stop into our Facebook group below to find out more about what we do! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer #muscle

Feeling down? Lift yourself up—go train! Strength training helps you build muscle to improve your metabolism, make you strong for life, and create long-term health. But strength training is a powerful mood booster, too. And we cannot overstate the importance of consistent training in mental health! Here’s what you can expect to happen when you train: ✳️ More feel-good brain chemicals Strength training releases endorphins, your body’s natural painkillers and mood boosters. ✳️ Confidence sky rockets Seeing your body get stronger and more capable does wonders for self-esteem and teaches you to handle tough situations with grit and patience. ✳️ Stress relief Strength training helps manage stress hormones, leaving you feeling calmer and more focused. Peace out, work drama! But listen: Training is not a one-size-fits-all proposition. You can’t just grab a barbell, do 3 sets of biceps curls, and figure you’ve got everything covered. That’s where we come in. We offer a unique approach to strength training in Western New York. Small group strength training that meets you where you are, beginner or advanced. You won’t get thrown into things you aren’t ready for, and if you are ready, you won’t be held back by classmates who aren’t there yet. And whether you’re a beginner or advanced, you will succeed—because our training programs are designed to make you progressively stronger, to build muscle, and to create an optimal environment for you to reach your goals. Come talk to us about how it works. Sign up for a complimentary orientation to get started here: https://myfithouse.com/our-mission/ ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #results #grouptraining #moodboost #mentalhealth #strengthtrainingismentalhealth #fitnesstips

Michelle has come A LONG WAY, baby! Just 6 months ago, she had a hard time performing a bodyweight squat. Her knees and back needed to get stronger, and she patiently put in the work every week to make them stronger. Here she is now, squatting the barbell like the champ she is. We’re SO PROUD of Michelle, but we’re also DEDICATED to making sure all of our clients can: ✳️ Protect their joints, like their knees, for years to come ✳️ Strengthen their backs for a lifetime of pain-free movement ✳️ Build muscles where we wall want them, like legs, core, and glutes 🍑 ✳️ Move through all exercises like squats with full range of motion ✳️ Learn great form to enhance strength and muscle gains If you can’t imagine even doing a bodyweight squat, come talk to us. We can help you just like we helped Michelle! Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #buffalofitness #personaltrainer #muscle #buffalo #wny #squats #results #legs #knees #back #strengthtraining #fitforlife

That person who said you couldn’t do it. That person who said you’d fail because they failed. We know you want to prove them wrong. And we get it; sometimes it feels good to know we’ve proven all the doubters wrong. But external validation—that is, approval from people other than ourselves—isn’t what long-term success is built on. In fact, the ONLY approval and validation you need for years of success is your own. And if you focus every day on being better than you were the day before, the voices of the haters, detractors, and protestors turn from shouts into whispers as you blow past them on your path to results. Focus on getting better. Focus on improvement. Let everyone else worry about the haters. 🌟 We know fitness can seem confusing, but we help our clients get the things they need to get continuous results—we help them build muscle, get stronger, change their nutrition, and adjust the variable for perpetual progress with no plateaus. Let’s talk about how we can help you, too. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. #wordsoftheweek #myfithouse #getstronglivelong ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #buffalofitness #mindset #motivation #personaltrainer #buffalo #wny #strengthtraining #tuesday #mindset #improvedontprove

11 years! Fit House has been around 11 ENTIRE YEARS, and we couldn’t be more grateful to do what we do. The truth is, this place wouldn’t be at all what it has grown to be without you, our clients and our gym family. Your hard work, your commitment, your support of one another, and your support of us has made Fit House everything we intended: A genuine gym community filled with camaraderie, support, and great results. Thank you! We appreciate you! ⭐️⭐️⭐️⭐️⭐️⭐️ If you’ve never strength trained before, or if you need to take your training to the next level, we can walk you through everything you need. We help beginners and advanced clients alike get the results they’ve always wanted. Come see what we are all about here: https://myfithouse.com/our-mission/. Or drop into the Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #monday #strengthtraining #buffalofitness #buffalo #wny #muscle #fitness #results #anniversary #business #thankyou

The wind in your hair… A friend by your side… A smile on your face… And spaghetti legs when you get off the air bike after a hard round of intervals. 😂 Happy Sunday! We are looking forward to another great week with you AND the air bikes! ⭐️⭐️⭐️⭐️⭐️⭐️ Beginner or advanced, let’s talk about how we can help you reach your goals. We set our clients up for success by building muscle, crafting nutrition that works, and showing them how to sustain it all the easy way. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. And join our FREE Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #getstronglivelong #buffalofitness #personaltrainer #strengthtraining #fitness #buffalo #wny #sunday #sundayfunday #assaultbikes #conditioning #gymhumor #gymfun #muscle

Felt like absolute #dogshit today. Had a little siesta crushed a #cappuccino and a #doubleespresso and forced myself into the #workgym. #deadlifts felt #stupidheavy but got through them eventually. Took more #rest than normal. But #shithappens. Surprisingly the #shoulders #feltgreat for #pulldowns. Another week or two and I’ll be introducing #bodyweightpullups for the first time in a long time. #homegym #barngym #garagegym #penandpaperstrengthapp #justdosomething #littlebiteveryday #consistencyiskey #getstronglivelong #thebigyear

A split squat is just a lunge, right? Well, sort of. But not really. So no, they’re not the same at all. Both are unilateral leg exercises. But the split squat is stationary—and that makes all the difference in its usage. Because the split squat is stationary, you can use more weight, and the target muscles in that front leg will get more work in a split squat than in a lunge. Here, you can see Karen is using a step under her front foot. The front foot elevated split squat allows her to get the larger range of motion you’re seeing here where, like a full range squat, she can keep her torso upright and still get a full range of motion in that right knee and hip. We use exercise variations like this at Fit House to help our clients get the most out of their training and their body’s potential. Come talk to us about how we can help make training work for you by signing up here: https://myfithouse.com/our-mission/. And don't forget to hop over to our Facebook group below! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey #myfithouse #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer

We 💙💚 what we do. And we’re proud of what we offer at Fit House: 💙 Strength training to build muscle & metabolism There’s only one way to change your metabolism and get lean easily, and that’s by building muscle. We help clients build muscle, get lean, and do both in a sustainable and fun way. 💚 Strength training to live longer The key to longevity is maintaining and building strength as we age. It is NOT inevitable that we get weak as we get older unless we do nothing. We help clients avoid the issues of aging and regain youth and vitality. 💙 Nutrition to get leaner, healthier, and stronger We don’t need to eat plain chicken and broccoli all day to get leaner, but we do need proper nutrition to get results and maintain them easily over time. We help clients get lean, lower inflammation, and get healthier through food. 💚 Ability to get continuous results What gets you from point A to point B won’t get you from point B to point C. We help clients adjust their training, programming, mindset, and lifestyle to get continuous results and avoid plateaus. We offer all these things in a fun training environment with trainers who are dedicated to continuous education and cutting-edge techniques. If you’ve been training with us, the best compliment you can give is spreading the word. Share this with someone you know who’d like to check us out. And if you’re ready to know more about how we can help you, let’s talk. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #fitness #nutrition #strengthtraining #muscle

The secret to getting lean and staying lean isn’t just exercise. You want to stay lean for life—and you want to get off the cycle of losing and gaining and losing and gaining. The secret? Muscle 💪 Here are the steps to lifelong fat loss: 💪 Strength train to build muscle and your metabolism 💪 Follow a nutrition plan that fuels your muscle and drops body fat 💪 Address inflammation in your environment and lifestyle choices 💪 Adapt the plan when needed so you never plateau We know going it alone is hard. But fat loss doesn’t need to be impossible! Let’s talk about how we can help. Sign up for a complimentary orientation at our website: https://myfithouse.com/our-mission/ And drop into the Facebook group below to see what we are all about. ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #myfithouse #buffalo #buffalofitness #strengthtraining #wny #getstronglivelong #personaltrainer #muscle

That post-workout feel! These guys just finished a training session, and despite what you may think about a workout leaving you feeling exhausted, defeated, and spent, your workout shouldn’t make you feel like you hit a brick wall. Instead, a good training session should leave you: ✅ Feeling accomplished and proud ✅ Energized and focused ✅ Calmer and more controlled ✅ Sweaty but smiling ✅ Mentally sharp ✅ Happier and less stressed ✅ Uplifted and ready to crush the rest of the day What did we forget? What’s YOUR favorite post-workout feeling? ⭐️⭐️⭐️⭐️⭐️⭐️ We know the fitness world can be overwhelming, but we can help you build muscle, get lean, and stay lean the simple way. Beginner or advanced, let’s talk about how we can help you. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. � ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 #myfithouse #getstronglivelong #buffalofitness #personaltrainer #buffalo #wny #strengthtraining #muscle #postworkout #motivation #fitness

Does it feel like you’ll NEVER see those result you want? Like it’s impossible to get leaner? Like you’re never going to get strong and fit? Like the confident person you want to be is just a pipe dream? That seemingly gigantic gap between you and your desired results is bridged by one thing: Consistency. If you know the actions you need to take, if you know the daily choices you need to make, the path to that future you just needs to be walked. And you just have to walk it daily. Consistently. For long stretches of time. This is where we can help. We can show you the steps—how to train, how to eat, how to supplement, how to craft your mindset and other daily routines to create the most favorable environment for achieving your goals. We can help you be consistent, too, with support programs, problem solving, and inspiration. If you’re ready to bridge the gap and get those results, let’s talk. Sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. #wordsoftheweek #myfithouse #getstronglivelong ⭐️⭐️⭐️⭐️⭐️⭐️ We help people lose weight and get strong the uncomplicated way. Join our FREE Facebook group here: https://www.facebook.com/groups/142731297072055 1️⃣ Our best tips for shedding fat and keeping lean... 2️⃣ The inside scoop about what really works for losing belly fat without spending all day in the gym and only eating plain chicken breast and broccoli… 3️⃣ Ways to share ideas, inspire each other, and hold each other accountable in our fitness and health journey... #buffalofitness #mindset #monday #motivation #personaltrainer #buffalo #wny #strengthtraining

4 Reasons Middle-Aged &Older Women Should Strength Training 1. Increased Muscle Mass Frailty and weakness caused by low muscle mass (sarcopenia) can be seriously bad for your health. Strength Training can help you keep and build that precious muscle. 2. Preserve and Build Bone Density The risk of osteoporosis and osteopenia in post-menopausal women is sky-high. Weakness in the bones can make you susceptible to fracture. This too is seriously bad for you! Strength Training is a must for women who want to build and preserve their bones. 3. Better Metabolic Health Diabetes is one of the leading causes of death in the US. Energy expenditure and and increased muscle mass as a result of Strength Training can increase uptake and use of blood sugar which can improve insulin sensitivity. 4. Improved Heart Health Heart disease is kicking middle-aged and older women’s butts. Strength Training may decrease resting blood pressure and help to improve lipid levels. 5. Better Mental Health Moving through middle-age and older years can bring huge challenges to mental health. Strength Training can reduce the symptoms of depression and anxiety, aid in reducing pain caused by osteoarthritis and other musculoskeletal disorders, increase cognitive function, and improve self-esteem. Are you convinced? OK. Good. Now go lift! #stronginthemiddleyears #stronginthemiddle #getstronglivelong #strong #strongwoman #babysteps #mastersathlete #liftforlife #getstronglivelong #over50fitnessforwomen #strongover50 #fitover50 #strongover60 #fitover60 #strongover70 #fitover70 #strongover40 #fitover40 #strongwomen #genx #genxwomen #sallyomalley #womensstrengthtraining #strengthtrainingforwomen

✨New Class coming in HOT! 🤩 That’s right, starting in March we will be offering a Yoga Flow on Sunday Mornings. 🧘‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Monday = Upper Body Tuesday = Lower Body Wednesday = Full Body Thursday = Upper Body + Restorative Yin Yoga Friday = Lower Body Saturday = Full Body Sunday = Full Body + Yoga Flow ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ STRONG Classes = less cardio and a bigger focus on strength training ( muscle gain = body fat loss, toned muscles, & improved bone density) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let’s stay focused on our goals and remember WHY we show up & SWEAT! #getstronglivelong