We've all heard the phrase "Oh those are growing pains you're feeling." It's a phrase used to explain stress/anxiety when someone is going through a life change like  switching jobs, moving to a new city, getting married, having children, sending their kids off to college, losing a job, losing a loved one, etc. Any seismic shift in one's "normal" results in a series of emotions, which are often … [Read more...]

The dictionary definition of a scale is "instrument for weighing", however, if I were to come up with my own definition of what I believe the scale to be, the definition would be something more like this: Scale; noun; an instrument that gives us confidence or takes it away. A tool that one will use to assist them in making healthy or unhealthy choices for the day. Something that causes huge … [Read more...]

I realize that not everyone is exactly like me. And I understand that not everyone wants exactly what I want in life. I realize that the desire to be "so ridiculously strong for my size that it doesn't make sense" isn't everyone's goal. But what I DO know is that whether or not you know it yourself, you want to be a better version of yourself. Like me, you want to out-do yourself, and you secretly … [Read more...]

It is so cliché to talk about giving back during the holiday season, but much less cliché to actually do it. Here a few thoughts to help you keep your head above water during these next 5 weeks: 1- What are you thankful for, like, REALLY thankful for this Thanksgiving? Why figure this out? Because when you think about what you are really, truly thankful for, it sort of re-centers your life … [Read more...]

Many of you have heard of it by now: The Tabata Protocol. Here's a little background: Developed by a man named Izumi Tabata, the Tabata Protocol is simply the best above aerobic cardio workout ever discovered. Why? When tested, the rate of increase in VO2max (the maximum amount of oxygen you can intake) is one of the highest ever reported. This is standing alone against steady state cardio, … [Read more...]

First of all, I fully realize that depression is a clinical diagnosis and often requires the use of medication- so with that said, please do not think I am being insensitive, or demeaning it in ANY way. However, in my experience with working with women, something I have found is that when she begins to exercise regularly, her energy levels increase. As a result, she finds that she has more time … [Read more...]

   Emily 34 weeks pregnant. Just 4 weeks before Benjamin made his entrance!! (yes that means my belly was even bigger than this by the time he was born!) Benjamin Louis Long, 7lbs 3oz, born 9/1/2011     I caught Ben imitating his Daddy..  in his car seat- if a sleeping baby is what you want, just stick 'em in here! it works like magic!!  cuddling with the sweetest, most precious … [Read more...]

Who can't relate to wanting to tighten even just a little bit more in their belly...?? Comments I hear ALL THE TIME that are simply misunderstandings and Myths about Belly Fat: 1) "I want to work my abs to tighten them up and get rid of this flab!" Go ahead and crunch it up! You can do crunches or sit ups all day long and not see a change in your belly. You might notice it's a little harder … [Read more...]

How many of you spend time on to-do lists each week? How about each day? I wonder how many days/years of our lives we spend writing them. How many of the items on those lists have anything to do with growing as a person, accomplishing goals that you've thought you mind do "some day". Usually our to-do lists say things like, "Buy toilet paper". How many of you will remember that at the end of your … [Read more...]

Probably every single one of you has heard the term "Fat Loss Zone" or at least have seen it on a piece of Cardio equipment at the gym. You've also heard that in order to get any weight loss benefits, you must do a cardiovascular activity for at least 3o minutes before your body can lose any weight. I see people all the time limiting their workouts so that they do not exceed the heart rate zone … [Read more...]

We all have weaknesses in every area of life. However, when it comes to diet and exercise, a weakness is enough to create a negative downhill spiral that can be hard to get back from. It is true that we need to make allowances in our nutrition for some snacks/treats that we absolutely LOVE. However, what's more important than that is constantly moving forwards, stretching and growing. And we only … [Read more...]

Many of you have finally started falling into healthy week day habits. You have learned to pack your lunch, prep foods ahead of time, eat every few hours, and avoid the vending machine. You even got into a routine of either waking up early to work out before work, or scheduling your evening so you can fit it in afterwards. (woo hoo! Go BootCampers!) And if that describes you, props to you! .... … [Read more...]

A few weeks ago at our Nutrition Seminar we talked about a few recipes... so I thought I would share them with all of you! Remember that healthy foods still need to be eaten in moderation. The Granola is STILL granola, and is a higher calorie food that should be eaten in moderation. To make it at home is a great way to avoid the high sugar, highly processed kinds at the grocery store. The lentil … [Read more...]

We are not unfamiliar with the January-March snowy, cold, and wet season. It is not most people's favorite time of the year... at least here in Western NY. By now you may have already given up on some, or all, of you New Year's resolutions. You may have started snacking late, watching too much TV, and stopped trucking through to the cold weather to get you where you get your exercise. So many … [Read more...]

The New Year is a very exciting time for a lot of people. Not only is most of the craziness and stress of the Holidays over, but it is a time of refreshment. Most of us are feeling motivated and encouraged by being given a new and fresh start. Many people think of this time as a time to make "resolutions". Let's start by getting rid of that word. Because a resolution has come to mean "Something … [Read more...]

We just wanted to take the opportunity to say THANK YOU again for all those of you who participated in the Turkey Buster workout this year. It was a great success! Not only did you have the opportunity to burn off extra calories, but you also were a part in the donation of 211 pounds of food to the WNY Food drive! We were so excited when it was on the scale! (And no, one of us was not standing on … [Read more...]

WELL, First of all, no food in and of itself can force 10 pounds on your thighs. It is the lack of portion size and control that does that. So, keep in mind that most foods are not "good" or "bad" but they all do have a caloric value that is made up of their macronutrients (Protein, Carbs and Fat). THIS is where the sabotage happens. We think something is healthy, so that means we can have more of … [Read more...]

And we thought weight control was tough in the summer! HA! Well, without further ado, let's take action to prevent a Christmas gift of 10+ pounds this year, shall we?! 1) Mindfulness: First of all, why do I say "Mindfulness" instead of just "Mindful eating"? Most of us during the Holidays set ourselves to auto-pilot. We shop on auto-pilot, we drive (aggresively, mind you) on auto-pilot, we wake … [Read more...]

So, we ALL know what it feels like to wish our jeans felt a little  better. Whether that means they fit, and you can wear them out, but all you can think about is the bulge at the top and the seams that are digging into your thighs, or maybe you just wish you could pull them past your knees!! Even I have body image issues that can throw me right into a girl-tantrum (c'mon, we've ALL been … [Read more...]

When the urge to lose weight shows up, most men and women get one thing stuck in their minds: Lots and lots of cardio. Well, here's why it's not working: I know this because in my experience meeting with people one on one who join gyms, upon being asked what their plan for weight loss is, the answer is almost always the same (an easy 85% of the time): "Well, I plan on doing a lot of cardio, and … [Read more...]

How many times have you decided to "cut calories" to lose weight? You've given up sweets, carbs, high fat meats, and nibbled on carrots to satisfy your cravings. You have dramatically dropped your calories to stay within the 800-1300 calorie guidelines often given by many "official diet" plans. Well let me just tell you a thing or two about eating too little. Maybe you've never heard of your … [Read more...]

7 Habits of Highly Fit People: These tips were shared with me by a fellow boot camp coach who lives out in California. He runs a very successful boot camp and group training facility. We agree on a lot of things, but this one is something that Jason and I see time and time again with our “Highly Fit” clients. We are talking mentally here. This does not mean our clients with 15% body fat. This … [Read more...]

…that your thoughts really do affect your actions? And not only your actions, but you involuntary reactions as well? If you think you can or can’t do something, you’re probably right. During a plank hold, if you keep saying to yourself “this is too hard, I can’t do it” you will 99.9% most certainly drop to your knees and give up before the entire time is up. If you are struggling, … [Read more...]

Motivation is Key. What motivates you? Do you want to get healthy because you want to be able to ride your bike for miles and miles and not feel the least bit winded? .. you want to climb a flight of stairs and carry on a conversation at the same time? .. you want to fit into the clothes you wore before your first baby came along? .. you look in the mirror and just aren't happy with what you … [Read more...]

Yesterday I was approached with a fantastic questions by a new camper in an email that I think many of you could benefit from: Hello Emily: [My friend] and I have a couple questions: 1: what should we do on ur days off? 2: if we miss a snack can we add the calories to the next meal? 3: how many calories are we supposed to have a day? BTW my arms hurt!!!! :-) Thanks, [Boot Camp Member] So, … [Read more...]

Ok so there is A LOT of info out there about reducing belly fat... sooo what's true, what's not. Well, first of all, it ultimately depends on YOU. Your body is going to respond to different things in different ways. But even with that said, there are some "rule of thumb" things that will help reduce belly fat, as well as the appearance of bloating. First of all, crunches don't get you a flat … [Read more...]

What did you have for breakfast today?? Here's a good rule to stick by when it comes to breakfast... whether you are hungry or not, EAT. If you are interested in losing weight and achieving the goal of FAT LOSS-this is key to revving up your metabolism and get your body into fat-burning mode from right when the day begins. By feeding your body right when you wake up, you are setting the stage … [Read more...]

Let's face it, I am NOT the only one who talks to myself (out loud, and in my head). I don't care WHO you are, we all talk to ourselves. Most of the time, it goes something like this "Ugh! How embarrassing! Why did I do THAT agaiN!?" or "I knew I couldn't do it. I should have just given up" "I suck at this!" "I am never going to find someone" "Nobody thinks I'm attractive" "Why does it seem so … [Read more...]

I know, I know, before you can even make up your mind about which "New Year Resolutions" you are going to choose to focus on in 2010, the odds are already against you. Everyone you know has made resolutions, and failed (including you-and even Oprah!). Everyone is talking about it: "We all make hopeful resolutions that we just can't/don't keep!". WHAT is the deal?! Why bother?! Should I, once … [Read more...]

One thing that Jason and I are really passionate about is reaching out to those who need our help. We both realize how REALLY, TRULY blessed we are. We both have amazing family's, friends, jobs that we love, clients that we couldn't do it without, and each other! That is more then a few reasons to be thankful! And it certainly is reason enough to do something for those who may not have as many … [Read more...]

Almost every morning for 6 months now I have had the privilege of working with many women, of all shapes and sizes and from all walks of life, to guide them down the road to their weight-loss and fitness goals. If there is one thing I can say that we ALL learned, is that it is WORK! Ignore what you see on TV, losing weight is not as easy as 1-2-3, especially when it comes to keeping it off, and … [Read more...]

We all know it's best to have a healthy snack after working out. Studies have shown that eating a small meal of protein and healthy carbs helps increase the benefits of your workout and speeds up the fat loss process. So what's your favorite post workout meal? Leave a comment below and tell us your favorite healthy after-workout snack. … [Read more...]