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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

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

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

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

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

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

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

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

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

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

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

“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. And wow, Jeff and Sarah can sure can in these pics! Full range of motion squats will get you: ✅ 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 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 #results #grouptraining #squats #kneepain #legday #strong

We 💙💚 what we do. And we’re proud of what we offer at Fit House: 💙 Personalized Attention We address special client needs through our ability to write programs that help a wide variety of clients. So whether you’re a beginner, have an injury, or are already an advanced lifter, we can help. 💚 Community & Camaraderie We build long relationships with our clients (holler in the comments if you’ve been with us for years!), and our clients build long relationships with each other. We’re a gym family, and we lift each other up. 💙 No Waiting We hate to rag on big box gyms, but you won’t get to do the kind of training we can provide in a crowded commercial gym. You get the benefit of a fully equipped gym with no waiting for the things you need. 💚 Focus on You Our small groups makes it easier for you to focus on your goals, your workout, and your needs with fewer distractions and outside eyes. 💙 Experience & Education Our trainers regularly self-educate and invest in mentorships to stay on top of cutting edge training techniques and nutrition science. Add their years of experience to the mix, and you won’t find a more knowledgable resource. 💚 Proven Results We have helped hundreds of clients get leaner, get stronger, address their nutrition issues, and live a heathier, longer life. Even folks who said they tried everything and nothing worked have seen the results they always wanted at Fit House. Ready to get started? 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 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 #fitness #nutrition #strengthtraining #muscle #womenwholift

Motivation →→→ gets you started Discipline →→→ keeps you going Most people who say a lack of motivation gets in their way just haven’t made training a habit. If you’ve been in and out of training, missing sessions repeatedly, or finding every excuse to not show up, it’s hard to get motivated. And it’s easy to let the lure of the couch or the screen get the best of you. The real answer is to focus on building discipline instead of motivation. Discipline is consistent focus—it’s the habit that forces that little voice in your head to tell you to GO TRAIN instead of skipping it. Try this: 1. Train consistently for 6 months. Don’t miss a session, and if you do, make it up within the same week. 2. Track your training progress. In 6 months, you can celebrate both your consistent attendance AND your training improvements. Doing these two things will make you feel proud, make you excited to keep training and getting stronger, and that will keep you coming back to train. That’s discipline for the win! ⭐️⭐️⭐️⭐️⭐️⭐️ We help people get fitter stronger, leaner, and healthier, but we also help them take control of their lives by taking control of their health. 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 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 #muscle #mindset #starttoday #trainingtips #healthy #tuesdaytweets

Protein: Your Secret Nutrition Weapon Nutrition and strength training are the big rocks of fat loss, but don't underestimate the power of protein! Here's why it's a crucial player in your fat-loss journey: 🌟 Keeps you feeling fuller for longer: Protein takes longer to digest than carbs or fats, helping you curb cravings and avoid unnecessary snacking.� 🌟 Boosts metabolism: Your body burns more calories digesting and using protein compared to other nutrients.� 🌟 Preserves muscle mass: During weight loss, it's important to lose fat, not muscle. Protein helps build and maintain muscle, which keeps your metabolism strong and helps you burn more calories even at rest.� 🌟 Reduces appetite hormones: Protein helps regulate hormones like ghrelin (hunger hormone) and leptin (satiety hormone), leading to reduced feelings of hunger and increased feelings of fullness.� Ready to add protein power to your diet? Here are some helpful meal ideas:� 🌟 Incorporate lean protein sources: Chicken, eggs, egg whites, fish, turkey, lean beef, lean pork, greek yogurt, cottage cheese, and many protein powders are ALL complete protein sources. 🌟 Aim for protein and vegetables in every meal: This is a great goal even if your only goal is to be healthy and strong. Protein and vegetables are the basis of everything we need for long-term health! 🌟 Spread your protein intake throughout the day: Include protein at every meal to keep your metabolism humming. Do you have a favorite protein source or recipe? Tell us in the comments. 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 #protein #nutrition #healthy #food #eat #fatloss #mealprep

You’ve got something big on your mind. You hem and haw and think and ponder, until one day, you’re exhausted from thinking and you just decide: I’m gonna do it. The decision to finally take action is invigorating, and once you take that dive, you end up wondering why you didn’t decide to do this sooner. We’ve all been through this! Sometimes our brains hold us back, when in reality, we really just need to ACT. We see this happen in the best way possible to some of our clients. Many people are nervous, uncertain, and afraid when they start training. It’s new. It’s a commitment. It’s unfamiliar. Once they get acclimated, though, and once they see their strength improving, feel their mobility and health improving, and feel their confidence growing, they not only wonder why they didn’t start sooner. They also see their thinking changing. Where they used to doubt their ability to do hard things, they now see they can thrive even when things get tough. Where they used to think they didn’t deserve self-care, they now see they can care for others better because they care for themselves well. Taking actions changes the way we think. When we act, we gain confidence, certainty, and clarity. Training is one of those actions. If you’re ready to take action and learn how to train, let’s talk. We can help you stay the course, get the results you want, and keep them throughout 2024 and beyond. 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

Who takes a rest day from training on Sunday? 🙋🏻‍♂️ Rest, though, doesn’t need to mean flopping around on the couch in a slobbery mess all day. Rest *should* be active. Go for walks. Take a bike ride. Go on a hike. Do yard work, yoga, house projects—whatever you can do to get on your feet and MOVE will make your recovery from training better AND support your fat loss efforts. If you make it a goal to do *something* active each day, you will never have to argue with yourself over whether to skip out on your activities! Tell us your favorite active rest day activities in the comments! ⭐️⭐️⭐️⭐️⭐️⭐️ It may seem daunting to start a fitness journey—but don’t go it alone! We can help shape your path to results with the straightest and easiest turns. Let’s talk about how we can guide you to your best self. 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 #fitnesstips #strengthtraining #buffalo #wny #sunday #beactive #healthy

Gentlemen, it's time to talk about lifting. Forget outdated stereotypes. Strength training isn't just about "getting big." It's about unlocking a healthier, happier YOU! Here's why every man should consider incorporating it into his routine: ✳️ Build a powerhouse body: ✳️ * Boost strength and stamina: Lift heavy, feel strong! Tackle daily tasks with ease and crush your workouts. * Sculpt a physique you'll be proud of: Feel confident and empowered in your own skin. * Reduce injuries: Stronger muscles and bones mean a body less prone to aches and pains. ✳️ Sharpen your mental edge: ✳️ * Boost mood and confidence: Feel energized and ready to take on the world. * Combat stress and anxiety: Pumping iron is a natural stress reliever. * Improve cognitive function: Sharper memory and focus? Yes, please! ✳️ Unleash hidden health benefits: ✳️ * Manage weight: Muscle burns more calories, even at rest! * Fight chronic diseases: Reduce your risk of heart disease, diabetes, and more. * Improve bone density: Build strong bones for a healthy future. Investing in your strength is an investment in yourself. If you’re ready to become the BEST version of yourself, et’s talk about how 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 #benchpress #upperbody #results #menwholift

Forget starving yourself, chasing the next "miracle" workout, or obsessing over the scale. The key to getting lean, staying lean, and feeling amazing lies in building muscle, and strength training is your ticket to the sculpted bod you deserve! Here's how: 1. Muscle burns more: Muscle is metabolically active, meaning it burns calories even at rest. Unlike fat, it's a calorie-torching machine, helping you achieve that coveted lean and toned body everyone wants. 2. Bye-bye bulky myth! Strength training doesn't make you bulky. It tones and sculpts your physique. Ladies, picture lean, defined muscles, not bodybuilder proportions. Men, picture broader shoulders, a leaner waist, and powerful legs. 3. Shape over size: Strength training helps you lose fat proportionally, leading to a more defined and toned figure. Your clothes will fit better and you'll feel incredible! 4. Confidence boost: Feeling strong translates to feeling confident! Strength training empowers you, both physically and mentally, and that inner glow shines through. ✨ 5. Sustainable results: Building muscle helps you maintain a healthy weight in the long run, reducing the yo-yo dieting cycle and promoting healthy habits. Ready to ditch the quick fixes and build your best self? Come talk to us about how we can help YOU find that best self. 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 #results #grouptraining

Forget the myths, ladies! Strength training is YOUR superpower. Tired of the "bulky" myth? Let's break it down: Strength training for women is NOT about becoming a bodybuilder, it's about unlocking your full potential. Here's why you need to get on the strength training train 🚂: 🌟 Stronger bones, better you 🌟 Say goodbye to osteoporosis worries! Strength training helps build and maintain bone density, protecting you from fractures and keeping you active as you age. 🌟 Heart health hero 🌟 Strength training isn't just for building muscle; it's great for your heart, too! It can lower blood pressure, reduce bad cholesterol, and improve your overall cardiovascular health. 🌟 Metabolism magic 🌟 Building muscle boosts your metabolism, helping you burn more calories at rest and maintain a healthy weight. You get lean more easily and stay lean more easily. 🌟 Confidence crusher 🌟 Feeling strong translates to feeling confident! Strength training can improve your self-esteem, body image, and overall mental well-being. 🌟 Pain relief powerhouse 🌟 Chronic pain? Strength training can help manage pain caused by arthritis, back problems, injuries, and other conditions by strengthening supporting muscles. 🌟 Daily life dominator 🌟 Lifting groceries, chasing kids, conquering stairs—strength training makes everyday tasks easier and more enjoyable! Ready to get started? Let’s talk. We help clients get strong and lean. 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 #buffalo #wny #fitness #nutrition #strengthtraining #muscle #womenwholift

Moe’s tomatillo salsa? Homemade guac? Spicy brown mustard? Tell us yours in the comments—and bonus points for telling us where we can buy it! We help people lose weight and get strong the uncomplicated way. Find out more about us and sign up for a complimentary orientation here: https://myfithouse.com/our-mission/. ⭐️⭐️⭐️⭐️⭐️⭐️ Join our FREE Facebook group through the link in our profile. 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 #nutrition #buffalofitness #buffalo #wny #healthy #food #mealprep #yum #condiments

Briana started with 3# dumbbells—and she’s gotten SO much stronger in the months since then! But how do you know how heavy to lift? The amount of weight you use should be dictated by the rep range your workout calls for—if it calls for 6-8 reps, use a weight that feels tough for 6-8 reps. �And what determines rep range? A ton of variables—the program goals, your training experience, the exercise selection, the intensity being used, the muscle group being targeted, the placement of the exercise within the workout, the tempo, the rest periods… In other words, when trainers write a program, the rep ranges are chosen based on ALL those factors. (This is partly why writing your own programs or just doing 3 sets of 8-10 on everything all the time is a bad idea—but that’s probably info for another post!) Tip: Let’s say your program calls for 4 reps. Choose a weight that’s tough for 4. If you finish the set and could have done 2+ more reps, try going up. Then keep going up until you find a weight that really is your max or just below it for 4. You’ll get the most out of your muscles AND your results! If you’re looking for help getting stronger AND leaner, we can walk you through everything you need. 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 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 #benchpress #strengthtraining #reprange #muscle #strong #buffalofitness #buffalo #wny #upperbody

It’s you. It’s not your schedule, your busy lifestyle, your friends’ influence. Those things affect you, but your health, your fitness, your strength, and your ability to reach your goals comes down to one thing: You. Your choices. And your commitment to them. That doesn’t mean you should beat yourself up over things you did or didn’t do in the past. That’s not healthy for anyone. But it does mean that you have to admit that you CAN do better. And once you know that, you have to actually DO better. Choosing to do better doesn’t mean doing it alone. We help people get fitter stronger, leaner, and healthier, but we also help them take control of their lives by taking control of their health. 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 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 #muscle #mindset #starttoday #trainingtips #healthy #tuesdaytweets

John was pressing 5# dumbbells only a couple of months ago. And here he is now, bench pressing, for what seems like A MILLION reps with this weight. 😂 In all seriousness, after your body adapts to lifting, it’s time to start adding weight and challenging yourself. While we don’t want to push you to your max all the time—especially if you’re just starting—we do want to work within a specific rep range that dictates how close to your max you should be lifting. For example, if your training program calls for 3 sets of 6-8 reps, you want to use a weight that is challenging but not impossible for those sets. You don’t have to use the same weight every time (unless your program dictates that), but if you choose a weight that’s too light, your body will not adapt and will thus not build muscle nor become stronger. Let’s say you choose to use 20# for your first set. If you finish that set feeling like you could’ve done more reps, you should use a heavier weight for the next set. It might turn out that the appropriate weight range for you on that exercise is actually 30#-35#. Imagine if you have done ALL your set at 20 pounds! You would have been training far below your threshold. The longer you lift, the better you are at knowing what weight to use and how close to push your body to its max. Your training program should also tell you, whether it dictates a weight to use based on rep ranges, RPE (rate of perceived exertion), percentages of your max, or other specific measures. If you’re looking for help getting stronger AND leaner, we can walk you through everything you need. 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 #benchpress #strengthtraining #reprange #muscle #strong #buffalofitness #buffalo #wny #upperbody

Are you spending? Or investing? Spending = ▪️Short term nutrition fixes ▪️Trendy group exercise classes ▪️Home exercise equipment you’ll never use ▪️Supplements that promise to get results with no effort ▪️Workouts that are more cardio and calorie burn than muscle building ▪️6-week programs that use unhealthy and unsustainable tactics ▪️Gaining every pound lost back after the program ends Investing = ▪️Strength training programs that build muscle and strength ▪️Workouts that account for rest, tempo, intensity, and effort ▪️Nutrition that teaches you to eat long-term ▪️Working on sleep habits and mindset habits ▪️Lifestyle shifts to promote more overall activity ▪️Maintaining fat loss forever while building muscle & fitness ▪️A supportive gym community that inspires and motivates Humans always want to try the shortest route first. But investing in your health brings lifelong results and improvements that are worth the effort! If you’re having trouble getting started, let’s talk. We can help you stay the course, get the results you want, and keep them throughout 2024 and beyond. 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 #personaltrainer #monday #motivation #buffalo #wny #strengthtraining #strong #muscle #mindset

If you’ve been training with us for even a hot minute, you know we take what we do very seriously. But we LOVE what we can help our clients achieve, and how can you NOT be serious about great results? If you’ve been watching from afar, let’s talk about how we can help you. 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 #results #grouptraining

5 TIPS FOR BETTER SHOULDER PRESSES 1️⃣ Get those dumbbells all up and over your head. Your biceps should be near your ears at the top, and the dumbbells should not be out in front of your shoulders. 2️⃣ Stack your joints by making a straight line from your shoulders down to your hips to your knees and to your feet. Think of your body like a canister. If you bend too much at the top, middle, or bottom, you lose the foundation of strength on which your shoulder press will rely. 3️⃣ Keep your eyes straight ahead. Your lower back tends to follow your eyes, so looking up can cause you to hyperextend in the lower back. Keep your neck neutral and eyes straight ahead to control your posture. 4️⃣ Don’t arch your back, even if the weight gets heavy. This is a cheat many people will rely on when the weight gets too heavy. Keep that torso stacked like a canister to keep your back safe and your lift strong. 5️⃣ Try using dumbbells with a neutral grip instead of just using a barbell all the time. The difference in grip will give you a greater range of motion, leading to more muscle gains and greater strength improvements. Need more tips? Need training help? We can help shape your path to results with the straightest and easiest turns. Let’s talk about how we can guide you to your best self. 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 #shoulders #presses #dumbbells #fitnesstips #strengthtraining

MYTH: Muscle is only for people who want to get “big.” FACT: Muscle is for EVERYONE! Muscle helps you stay leaner more easily. That means you can eat foods, not starve yourself, feel satisfied, AND still look lean and fit. Muscle is the thing that makes up look toned and athletic, so if you’re looking for great tank top arms or great curves, muscle is the answer. BONUS: Muscle isn’t just about how you look or how much food you can eat. Being strong for life is correlated with longer life spans and less chronic illness. Get strong and you will live long! It’s time to build yourself up, not tear yourself down. 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/. ⭐️⭐️⭐️⭐️⭐️⭐️ 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 #strength #buffalo #wny #buildyourselfup #strengthtraining #strong #fitnesstips

The fitness industry makes it sound like we’re all missing the ONE THING that will fix our bodies, change our habits, and miraculously improve our lives. But that ONE THING is already within us, and it’s this: A willingness to grow. When we are open to change, when we are open to seeing what we are capable of, even if we’re scared of the unknown, we can take advantage of our opportunities when they come along, and we can create our own opportunities when we are ready to push for more. 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 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 #muscle #mindset #starttoday #trainingtips #healthy #tuesdaytweets

Caption this! The more creative, the better! This photo, by the way, is from our archives FIVE YEARS ago! Who remembers what this photo was originally about?? ⭐️⭐️⭐️⭐️⭐️⭐️ If you’re looking for help getting stronger AND leaner, 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 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 #monday #memories #strengthtraining #gymhumor #buffalofitness #buffalo #wny #gymfun

You want to feel stronger. You want to feel healthier. You want to look leaner and fitter. You want to feel better, more confident, more in control. But you’ve been waiting to start—because the moment was not right, because the perfect situation wasn’t there, because you were unsure and afraid to fail. The process to healthy is a lifetime commitment, though, and even if you see the results you want within a few months, you have to commit to a lifestyle in order to keep those results forever. So the worst thing you can do is NOT START. If you don’t start moving forward on the path to success, you’ll never get there. If you’re having trouble starting on that path, let’s talk. We can help you stay the course, get the results you want, and keep them throughout 2024 and beyond. 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 #personaltrainer #monday #motivation #buffalo #wny #strengthtraining #strong #muscle #mindset

Women and men both need to: Build muscle Get stronger Stay leaner over time Make smart nutrition choices But there are some VERY REAL ways in which fat loss, muscle building, and fitness in general are different for women than for men. Here’s an intro: Women tend to carry more subcutaneous fat, right below the skin, while men tend to carry more visceral fat, in between the internal organs. The difference is beneficial to women; visceral fat is dangerous due to its metabolic impact. It makes the body less capable of dealing with blood sugar and reduces insulin sensitivity. While belly fat is dangerous, it’s also a little easier to lose than the fat women tend to carry on their lower bodies. Hips and thighs retain different kinds of fat cells, and those fat cells are less sensitive to fat burning. GOOD NEWS: Women *CAN* lose that body fat, including that hip and thigh fat, with the right strength training and nutrition choices. We are PROS at helping women and men make fat loss simple and attainable. Check out our mission here: https://myfithouse.com/our-mission/ And opt into our FREE Facebook group below for fast info and helpful videos. ⭐️⭐️⭐️⭐️⭐️⭐️ 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 #personaltrainer #fatloss #buffalofitness #buffalo #wny #fitnesstips #nutrition #strengthtraining #muscle

The best feeling EVER! Happy Friday! ⭐️⭐️⭐️⭐️⭐️⭐️ We help make training and nutrition easy. Stop by our website today for a complimentary orientation to get your training routine up and running: 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

Dumbbell presses are great for your chest, shoulders, and triceps. But the force required to press heavy dumbbells like Frank is doing in this picture means you need to use your WHOLE body for strength and stability while bench pressing. Start by keeping your feet on the ground throughout your set. Push your feet into the ground, and the muscle tension created from your feet through your legs and up into your glutes and core will help you move more weight safely. Can’t reach the floor with your feet? Put a small step or pair of plats on the floor next to the bench so you can comfortably get your feet flat! Our clients get lean, strong, and healthy without all the things that make sustained health difficult with other programs. Let’s talk about how we can help you. 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 #chestpress #benchpress #formtips #fitness #muscle #upperbody #dumbbells