Buffalo Boot Camp

Growing Pains

jason9090 — Mon, 07 May 2012 19:44:38 +0000

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 referred to as “growing pains”. Growing pains are associated with, well, pain, discomfort, sadness, grief, depression, but they are called “GROWING” pains because of the promise of something much bigger on the other side.

Right now I could say Ben is experiencing “growing pains” because he is teething. We are in the midst of sleepless nights, crying out of the blue, chewing on everything. But we can endure it because we know that at the end, he will have a couple new teeth that will help him to continue to grow. Although it is tough, and there is nothing I enjoy less than hearing my baby cry and scream in pain, I know that MANY others have been through this before, and have come out of it just fine- with no memories of it even.

I decided to blog this week about something that is very personal and vulnerable to me. As a business owner and “leader” of sorts, this is actually very uncomfortable to do (I suppose you could consider it a type of growing pain!). But I think it is of upmost importance in this particular field, because if you haven’t realized it by now, “fitness” and “health” is about so much more than just fitness and health. Often times, the ultimate goal is stated as “to be healthy, to lose weight”. But that is honestly not the reason… for anyone! Yes you want to be healthy… but WHY. What is the goal of that goal? So you can live longer? So you can spend time with your kids? So you have energy to ENJOY your life and not let it pass you by? Those are the real reasons, but often we don’t think of them in our conscious thoughts.

So all that to say, I have been experiencing major growing pains lately. Those of you are currently an active part of TREO know that a lot has been going on! From the Fit in 40 challenge, to the group 5k, to the launch of a new line of Supplements, to a huge charity event we’ll be hosting in June… and everything involved in each of those. Jason and I threw ourselves (along with our employees) into a whirlwind of activity, often asking ourselves- are we moving too fast? Right around the time that I was borderline having a panic-attack (not entirely seriously.. but close), we read a blog post by someone we respect. It talked about not waiting until you’re “ready” before moving forwards, because you’ll never be ready. Use the forward pressure and momentum to your advantage, go with it, do the best you can, and you’ll be amazed at the results. It is almost always awkward, uncomfortable, and painful at times, but it is also almost always worth it. We decided to pick ourselves up by the boot straps and keep pressing forwards.

There are times when things are going GREAT and everything appears to be lined up. Then there are other times where things are not going perfectly at all. If 10 great things happened, it is almost always easily overshadowed by 1 negative thing. THIS is a growing pain. Teaching yourself to deal with the 1 negative thing, turn it into something positive and move forwards. Do it right the first time, because next time will be much harder. Learn from your mistakes and be stronger.

So I thought I would share this personal experience because I can honestly say it has helped me to change my outlook on life recently:

All through middle school, high school and college I was SO SHY. I know it is probably hard to believe now (haha) but I really was so incredibly shy. I had very little confidence and was constantly insecure.. about how I looked, what I was wearing, what I said and what I did. Anytime I had to present a book report, or even answer a question in class, my hands shook, palms sweat, heart raced and face turned beet red. I got made fun of all the time for it- which of course made it worse (beet red turned to plum purple). When I got to college, I had to take a public speaking course in order to get my degree. I had anxiety for WEEKS before the class started. Any time I even thought about it I would start to feel shaky and my heart would race. I was so scared. I ended up taking it in the summer since I figured 3 weeks of 3 hour classes was better than a whole semester of torture. I made it through, passed the course, and lived to tell about it. What’s really interesting, though, and what struck me recently, was on the night of the Fit in 40 orientation, Jason said to me, “So did you ever think you’d be speaking in front of 85+ people?”. I couldn’t believe I hadn’t thought of that. I felt so comfortable and natural, I wasn’t even nervous about it for a second. That caused me to look back at the past few years since college, and try to identify where that all changed. I remembered how I had started teaching group exercise classes about 4 years ago. I remember how nervous I was for hours before each one. I remember at times wanting to quit and stop doing it, even though I loved the idea of teaching them, and I loved making “fitness” fun for people. It progressed from there, to getting a bigger class to teach, to starting Boot Camp with Jason, to increasing the classes from 2/week w/ about 4-7 people per class, to eventually 20/week with 15+ per class. All the way to where I am now, doing what I love, and not being able to imagine life any other way.

Maybe that was TMI…. but here’s my point: It took someone else (in my case, Jason) reminding me that not long ago, I was a girl that had you told me I’d be leading an orientation of 85+ people, she would have laughed in your face.

As a result, instead of being anxious and stressed about the growing pains I’m experiencing right now, I have been able to change my outlook based on where I once was and where I am now, and imagine where these growing pains will take me in the future. It took much longer than 4 years to get me where I am today. And I could have easily quit back when I started and decided that it wasn’t for me (why would something be “for me” if it’s so uncomfortable?!”). Let me be the one who reminds you to look back on your life and see how far you’ve come. Although you can feel the “pain” of growing, you don’t always “feel” the growth itself. By the time we’ve grown, we’re onto the next thing and never stop to be proud of ourselves.

Back to a literal sense, if we did not experience growing pains as a child, we would be unable to function to our fullest potential in every day life. Every time you “save” yourself from experiencing the pain of growth, you prevent yourself from experiencing life.

I am making a point to identify the areas of my life that I have become complacent, and if you are at all challenged by this, I suggest you do the same.

Relationships/Friendships/Marriage? Health? Job? Spirituality?

There are so many areas that it is just simply easier to stay comfortable. To stunt our growth. The greatest and most influential people in the world are never comfortable. The second they are, is the second they stop moving forwards. Use this forward pressure. Be better every day. Allow yourself to dream big and allow yourself to fail. If you get caught up in the stress and anxiety of every day life, like I did for a long time, you become inward focused and you poison and pollute your mind with lies. Do not underestimate your will, your mind and the power of self-belief and positive thinking. “Weak will, weak body. Strong will, strong body”. Do not forget it!

Sincerely your coach,

Emily

“You can see results quickly…”

jason9090 — Wed, 18 Apr 2012 14:27:47 +0000

I am fifty nine years old and a stay at home grandmother. I have been doing some type of execise DVD three times a week for the past twenty years with a friend. She told me about Bootcamp and asked if I wanted to try it. I wasn’t sure because it seemed way above the level we’d been working at but she thought we should push ourselves. Well, the first visit was TOUGH and I didn’t think I’d make it through. I felt muscles I didn’t know I had. Each visit was a different and challenging workout. The trainers are watchful, helpful and give good instructions. Working with a group motivates you but does not make you feel self conscious. At the end of just one month I felt stronger and looked more toned. You can see results quickly. I would recommend Bootcamp to everyone so you can be in the best shape of your life no matter what your age is.

Tina Gallo

“I know some would say we were crazy at our age…”

jason9090 — Wed, 18 Apr 2012 14:26:19 +0000

My name is Carol Belleville, I’m 59 yrs old and a Registered Nurse. I have been exercising regularly for over 20 yrs with a friend my age. But I must say I never pushed myself or even thought I was capable of a higher level of intensity, always afraid of injury. As the years have crept up on me, so have the inches on my waistline and the subtle loss of strength, stamina and muscle tone.

So it was with a lot of uncertainty that my friend and I decided to sign up for a month of Bootcamp. I know some would say we were crazy at our age and the changes I was noticing were inevitable with aging. (I even had a Dr. tell me this!) I wondered if these goals were even realistic, if I’d be able to keep up with the class, or would I end up injuring myself and have to drop out.

The classes were challenging, no two ever the same, and harder than anything I had ever done before. My heart pounded, I sweated like never before, and and my muscles hurt like never before. But I went back. Previously I’d be inclined to take it easy if I ever worked out hard enough to be sore. But surprisingly, I wanted to go back. I was able to follow along with the good instructions, coaching and encouragement from the trainers and other class members. Modifications were offered, form pointers were given and good effort was praised. At first it was hard to see results but after talking to the trainers I learned that even exercise this intense is not enough to melt away the inches and I needed to pay attention to my nutrition too. I found out although I was eating the right foods, my portions were too large and I needed to plan out my snacks and eat more protein. Once I made the changes I found my clothes fitting better and saw more definition in my shoulders and arms. My strength and stamina have improved. I can now lift heavier weights than ever before and do some exercises I never thought possible or hadn’t tried since high school. And the best thing of all, I feel great and have no injuries!

So I would encourage anyone regardless of age or fitness level to not be afraid to give Boot Camp a try. It works, it’s challenging, it’s safe and it’s fun! And you will get personal attention from friendly, knowledgable staff so you can acheive your goals!

Carol Belleville

It’s time to scale back…

jason9090 — Tue, 06 Mar 2012 22:20:12 +0000

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 fluctuations in mood, energy, motivation, drive, self-worth, self-confidence. A device that guides one in ones decision of what to wear, what to eat, where to go and who to see.

Synonyms/related words: Toxic relationship. Obsession. Addiction. Deceit. Negativity.

Maybe some of you know what I’m talking about. I would be a millionaire if I had a dollar for everyone who told me how great they felt, that their clothes are fitting better and they’re feeling stronger… then they step on the scale and immediately forget everything they just said. Suddenly maybe they’re not so sure if their pants fit better, did I say stronger? I meant flabbier.

I am here to tell you that it is a LIE! The scale is a big, fat liar and you have no business listening to it. It is a piece of metal with a battery in it. It has no feelings, no emotions, it doesn’t care how your clothes fit or how good you actually look. It judges you solely based on the number that your bones, organs, clothes, muscle and fat add up to. And the worst part- you believe it.

Why am I so anti-scale? Because I am anti anything that will prevent you from achieving your goal. And I believe 100% that the scale does that for many people. Yes it is true that some can use it as a healthy guideline. But I know for a fact that the majority of people cannot look at it without becoming emotionally involved with it- even me! I find that the more often I weigh myself, I subconsciously start wishing that number to drop. And I don’t even want to lose any weight! It becomes a game. I know that I am at my healthiest- physically, mentally and emotionally- when I am not paying attention to the scale, but instead basing my decisions off how I FEEL, and how my clothes fit. If I had a “bad” weekend, and my pants are a little tighter than they were Friday morning, I know it’s going to be a very good couple days. I have found that I can both stick to my goals, and ENJOY my life this way. I don’t set rules and restrictions on myself as a whole, and I am the healthiest I have ever been as a result.

Remember Reading Rainbow?? But don’t take my word for it!….

A Boot Camp member recently forwarded me this article from Sparkpeople.com:http://www.sparkpeople.com/resource/motivation_articles.asp?id=1178

It is worth the 2 minutes it would take to read it! It is 4 signs that it’s time to step off the scale.

2 years in a row now we have done a “Drop a Jeans Size” challenge. In 2010 we required everyone to NOT weigh in for 8 weeks. This was like asking some of them to not eat food for 8 weeks. I got looks from “ok I can do this” to “You are INSANE. I could NEVER *gasp*!” Well, it was a rule (and yes, it was also the honor system). Instead of weighing in, the rule was they had to try their jeans on each week. The best part was that many of them did not feel like trying on their jeans for one reason or another (too much to eat over the weekend, felt bloated, etc.)– oh, did I mention the Jeans try on was on a Monday?– Anyway, at the end of the 8 weeks, almost everyone fit into their jeans. The winner of the challenge fit into a pair of jeans her husband had bought her 9 years earlier (they still had the tags on). She was feeling so good about her *new* jeans, and her new body that she didn’t even want to know the final weigh in number, for fear that it would discourage her. I asked her to take a guess at how much she thought she lost. Her guess was “oh, maybe about 8-10 lbs”. The end result?? 26 POUNDS! She lost 26 lbs in 8 weeks. I can say with almost 100% certainty that she would not have lost that much had she weighed in each week. Because there would have been one week where she didn’t budge, or maybe even gained a pound. And she would have gotten discouraged, ate badly that day, and set herself back.

Here’s the deal you guys, if at the end of the day the scale says you weigh a lot more than you want to, but you fit into your smallest jeans, then WHO CARES. When you walk around in your shorts and tank tops this summer people only see YOU, they don’t see (or care about!) the number that was on the scale that morning… So why should you!?

“If You Don’t Use It…You Lose It.”

jason9090 — Tue, 31 Jan 2012 02:15:08 +0000

I signed up for Bootcamp as I have been pretty inactive for the last year or more. In general, my goal was to just get into better overall physical shape. At this stage of the game (64), I think if you don’t use it you DO lose it. My more immediate goal was to get in shape to play indoor soccer which starts this week.

The Bootcamp was perfect! It jump started the whole process in a very immediate way- sometimes when I walked out of TREO I felt like my legs were made of rubber. I also very much enjoyed meeting you, Jason & Chrissie and doing the sessions with Zak and the other TREO staff! In the future I hope you do more of the co-ed programs because there is definitely a market for Bootcamp for guys. Soccer starts tomorrow night and I am sure that I will be very glad that I got the Bootcamp conditioning prior to taking the field!

Mike Reilly

“I Never Knew How Much I Was Capable Of…”

jason9090 — Tue, 31 Jan 2012 02:05:10 +0000

I am a 38-year-old mother of two and a middle school math teacher. Despite weight training three times a week (with a workout from a personal trainer) since last summer, and throwing some cardio in on some of the other days, I was able to pick up enough weight from August to December that I was barely fitting into my bigger pants. It was DEFINITELY my poor eating habits wreaking havoc with the scale and my wardrobe.

My husband had been suggesting that I try Treo Boot Camp for quite some time. I was at my wits end and in need of a big change, so I tried it for a 4 week session. I was excited and nervous all at the same time. On the first day, I will not lie, I thought I might be sick. I have done P90X before and this workout was even more intense. I chuckled as the “veterans” told me I would become addicted and how “fun” it is to do boot camp.

After just one week and three workouts, I couldn’t imagine NOT continuing boot camp after my first four weeks. The classes I have been in have had a complete range of abilities and ages. Matt and Emily really do monitor EVERY SINGLE ONE OF US throughout each workout. It’s like having a personal trainer with the added benefit of having unbelievable support from people you are working out with that you just met. The trainers eagerly push us to the limit each workout. I never knew how much I was capable of until I started boot camp!

Between the workouts and the nutrition information I have gotten from Emily, I am now able to fit into my pants that are a size down from the pants I was wearing when I started…and I can even breathe in them! I look forward to seeing the results keep coming as I just signed on for six more months.

Thinking about boot camp for yourself? Nervous? Try one week…you’ll be hooked too.

Robin Schreiner

“Boot Camp Has Been What I’ve Really Needed…”

jason9090 — Tue, 31 Jan 2012 01:57:58 +0000

My name is Rebecca Kozak. I’m a 28 year old substitute teacher and quality assurance agent for an insurance services company. Much of my week consists of staying seated at a desk. I’ve had a gym membership for the past 6 years and I can honestly say that I pay just to have it “in case I want to go.” There was a time where I used it quite a bit, but found it easy to constantly say “I’ll go tomorrow” and tomorrow never comes. I’ve been struggling with motivation and accountability.

My time spent at Treo Sports and Fitness has kept me motivated and accountable. I feel much more energetic. I find myself constantly moving from the minute I wake up in the morning until I go to bed. I previously would struggle to get out of bed, go to work, do housework, etc. I have more energy and I notice changes in my muscle tone and posture. I find that I WANT to use my gym membership on my off days from Treo bootcamp (and I attend bootcamp 3 times a week!)

All the staff at Treo Sports and Fitness know how to make you feel like part of the group and they know how to motivate you and cheer you on. They provide a friendly and personal atmosphere and after attending a session of bootcamp you automatically feel like you accomplished something. Bootcamp has really been what I needed, a swift kick in the behind to get myself moving and active again. The exercises enable you to take your workout home with you and you learn things that you can do at home to work out those muscles, strengthen and energize.

I would highly recommend attending bootcamp if you are looking to try something motivating and new to acheive your personal fitness goals.

Delicious Heart-Healthy Crock-Pot Mexican Chicken with Avocado Mash

jason9090 — Wed, 25 Jan 2012 00:38:01 +0000

Delicious heart-healthy Crock-pot Mexican chicken with avocado mash
(Chicken)
3 boneless skinless chicken breast
1 C low sodium vegetable broth
1/3 C sweet corn salsa
2 tsp cumin
pinch of cayenne pepper
salt and pepper
1 C shredded mexi cheese

Directions:
Put chicken in crock pot. Cover with broth, salsa and sprinkle spices. Cook on high 3 1/2 hours or until fully cooked and tender. Serve with cheese on top!

(avocado mash)
2 Avocados, peeled
1/3 C corn salsa
salt and pepper
2 T lime juice
2 tsp cumin

Mash avocado with lime juice and seasoning. Stir in salsa. Serve alongside chicken. Could also be served with brown rice!

ENJOY!

ALSO—

A great snack idea:
1 C frozen blueberries (Wegman’s brand is AWESOME)
1 C Blue diamond unsweetened vanilla Almond milk
2 tsp agave nectar

pour milk over blueberries, add agave and enjoy!

Super Easy “Fake” Mexican

jason9090 — Wed, 04 Jan 2012 14:03:35 +0000

Grocery list:

1- Quorn brand “chicken” tenders (You don’t even have to tell anyone it’s not chicken! Honestly, they’ll never know!)

2- Shredded Cheddar Cheese

3- 90s brown rice (or Wegman’s 15 min rice in a box.. it’s cheaper)

4- 1 bag Wegman’s brand frozen veggies “santa fe mix”

5- Salsa

6- 1 can diced tomatoes

7- Taco Seasoning (I make this myself, but it’s just as easy to buy a small pack of low sodium seasoning)

Directions:

Dump bag of frozen “chicken” and veggies into pan on low-med heat.

Add can of diced toms.

Add 1/4 C salsa.

Add 1/3 pack of taco seasoning

Stir until heated through.

In the meantime prepare your rice.

Once rice is done, portion rice (3/4C) in a bowl, top with 1 1/2 C “chicken” mixture, 1/8 C Cheese, and as much salsa as you want… YUM!

It took me like 15 min to prepare!

ENJOY!:):)

Why being a beast is a good thing..

jason9090 — Mon, 02 Jan 2012 21:25:30 +0000

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 (or publicly) want to know what you are capable of.

Most of the people that read this post are women. Some are men. This is because up until recently we were an all-women’s Boot Camp. Now that we have opened our doors to the opposite sex, i think that all of us will be kicking it up a notch. There’s something about training with the opposite sex that makes you want to not just beat your own records, but beat theirs. Guys feel like they can’t be “out-done” by a girl, and girls want the sick pleasure that comes with “out-doing” a guy! Admit it, you know it’s true!

I remember vividly working with Tabitha before she had become a trainer. I had her doing things with the bar that made the guys in the gym openly gawk at her. One day, a nice gentlemen in the gym walked over and offered Tab a pad for her shoulders. Before she could respond I said, “No she’s fine. She’s a beast.”

Many women would have heard this, dropped the barbell on my toe (that is, if I could have convinced them to even pick it up in t he first place) and walked out the door. Although Tab teased me about basically calling her a man, I KNOW without a doubt that she took it as a compliment. She is tough, strong, and ready to take on any challenge. I was in no way implying that she was any less feminine than the lady in the corner of the gym with her pink 3-pounders doing strange things with her arms, but unlike the lady in the corner, Tab is a “beast” in my book because she is constantly challenging and out-doing herself (and the meatheads). She never says no.

Being a beast, as previously stated, is NOT about looking like a beast. It is really a term to describe ones mental state. I am a beast because I am willing to try anything. I want to be a beast. I want to be CALLED a beast. If someone gave me a dirty look and said “You are a beast!” after doing something impressive in the gym, I would be more flattered than if I was asked to replace Heidi Klum as a Victoria’s Secret Model (Baaahahahahaha… hopefully you all just had a good laugh).

That being said, most of you Boot Campers are beasts. Just signing up for Boot Camp points you in the direction of Beast Status. Why? Because you could have chosen the easy route. You could have popped in some walking DVD’s at home and changed your eating habits. But Boot Camp is about SO MUCH MORE than that! It’s about the sense of accomplishment that you feel after each workout. It’s realizing that you can get lower in your squat, press heavier with your Kettlebell overhead, touch your chest to the floor in a push up. It’s the realization that you LOVE the burn after a workout, you smile when you have a hard time lifting your arms to wash your hair in the shower, and you keep coming back for more. It’s the change you’ve made to your LIFESTYLE as a whole, that has subsequently impacted your family, friends and co-workers (maybe you’ve even convinced them to join Boot Camp, too!).

I got an email from Rebecca (a current Boot Camper) during the Bi-week. She was in Florida visiting family, and faithfully working out at a gym as a visiter. She brought with her a stack of print-outs of “at-home” workouts I have created for you guys the past few months. After performing 3 circuits of one of the workouts and then finishing up with a few sets of sprints on the treadmill, a man came up to her and said “Man, that looked tough! If I had attempted what you just did, they’d have to take me out of here on a stretcher!” Rebecca took that as a huge compliment, and that pumped her up to do another crazy work out the next day. Why? Because Rebecca is a beast, and she knows it!

With that said, be a beast. Be a better version of yourself after each workout. Show up, get it done, and pat yourself on the back on the way out. Don’t dare say “I can’t” because if you do, you’re right. You can’t. But if you say you can, then YOU CAN. Be a beast. Mentally.

As many of you know, I’m currently training for the RKC Certification that is happening in a few weeks. I’m working hard and busting my butt to not just pass but to nail it. It has been likened to Marine Boot Camp by former Marine’s and “as painful as labor” by Mom’s who have attended. What draws me to it, though, is not just the fact that I’m pretty much in love with Kettlebells and want to be the best in the area at using/instructing them, but also because one of the goals of the RKC is to “make small women as strong as big men”. Also because there is a huge fail rate and I want to know I worked hard to pass. Because they mean it very literally when they say “you’ll pass with blood, sweat and tears.” Why? Because in my heart I’m a beast. I have no intentions of looking like a “big man”, but with mental drive and a strong heart, I know I can do anything.

BE A BEAST! And be proud

Train hard, stay focused! To your success,

Emily

Cindy and Jackie, TRANSFORMED!

yourmwr — Mon, 19 Dec 2011 16:59:36 +0000

Check Out Shelly’s Results!

yourmwr — Mon, 19 Dec 2011 16:58:24 +0000

Photo Gallery

yourmwr — Thu, 15 Dec 2011 19:00:22 +0000

Restored My Strength

jason9090 — Thu, 15 Dec 2011 18:11:22 +0000

Lost 26 Pounds

jason9090 — Thu, 15 Dec 2011 18:07:51 +0000

Lost 26 Pounds and Two Jean Sizes In 8 Weeks

jason9090 — Thu, 15 Dec 2011 18:04:03 +0000

Lost 15 Lbs and 4 Percent Body Fat

jason9090 — Thu, 15 Dec 2011 18:01:15 +0000

Lost 5 Pounds and Toned Up Before Her Wedding

jason9090 — Thu, 15 Dec 2011 17:59:10 +0000

Increased Energy at Work

jason9090 — Thu, 15 Dec 2011 17:56:29 +0000

Lost 35 Pounds and Had Wedding Dress Taken In 3 Sizes

jason9090 — Thu, 15 Dec 2011 17:53:40 +0000

I Look Forward To Each Workout

jason9090 — Thu, 15 Dec 2011 17:50:56 +0000

I turned 48 this year have been feeling tired and lazy in the last couple years. I have spent 4 year active Army and retired from the Army Reserve so I know how it feels to be in shape. I used to love the feeling after a great workout. After nearly a month at Bootcamp for Women, I have that feeling back again. I look forward to each day’s workout, knowing that it will be different and really is fun. I have never been an “aerobic” fan, so the workouts Emily has been doing are perfect for someone who cannot learn dance steps. Being that I sit at a desk most of the day, excercise is very much needed for me. I am now taking walks through the building on my breaks. And I hear Emily’s voice saying “abs super tight” when doing ordinary things like raking! Thank you TREO BOOTCAMP FOR WOMEN for getting back on the track to being in the best shape ever!

Michelle L, Financial Secretary, Age 48

Impress Yourself

jason9090 — Thu, 15 Dec 2011 17:48:51 +0000

Before starting boot camp I had done other forms of exercise, mostly consisting of yoga and Pilates – more gentle low impact exercises. I was very nervous to start the classes, I was worried I would not be able to keep up. I am a Massage Therapist – my job being so physical – I was also afraid that the boot camp classes would be too tiring for me to do on days I see clients.

However, I soon found that not only could I keep up, but my energy level increased so dramatically that I found myself scheduling boot camp classes for days that I had heavy loads of clients. I learn so many new exercises and found that my understanding of my own body and the bodies of my clients and their functionality increased. And because the classes are different every day, you never get bored and you never find yourself getting distracted by what time it is or how much longer you have to go.

Being a non-confrontational person, I was also afraid the instructors would be aggressive and make me uncomfortable, but the instructors at Buffalo Boot Camp for Women are motivational, yet respectful and kind – you truly get a sense that they are on your side and their positive encouragement really helps to motivate you to push through and do more – for yourself!

I strongly recommend Buffalo Boot Camp for Women at TREO fitness for every woman of every size. You will be surprised at what you can do and you will be surprised at how great you feel! IMPRESS YOURSELF!

Lauren L., Massage Therapist, Age 32

I Am So Excited to Keep Getting Stronger and Healthier

jason9090 — Thu, 15 Dec 2011 17:47:29 +0000

I started attending Women’s Boot Camp two months ago to get in better shape for my sister’s wedding and my experience so far has been really great – in fact, I find it hard to imagine my life without it now. I was a little scared going into it, as I didn’t consider myself to be in good shape and I certainly had given up on different exercise programs in the past, but I knew from the start that joining Boot Camp was a good decision. Every workout is different and definitely hard, but the staff is so knowledgeable and supportive that you start believing in them – and yourself – more and more each time.

I have pushed myself harder than I ever have in the past, and I am so excited to keep getting stronger and healthier. I have lost some weight and inches, but one of the best things is the amount of energy that I have again. Before Boot Camp, I would come home from work and be exhausted. Now when I come home (even after Boot Camp!), I am full of energy and able to be productive and enjoy my night. Emily, Jason, and the other staff are some of the most caring, sincere people I have ever met in this field and they really care that you are doing exercises properly and benefiting from them. Even more, they give Nutrition seminars and encourage you to keep a food log for them to review.

They understand the big picture of getting healthier and in better shape and they want to provide you with any tools that can help you. They are always available for questions or advice and you never feel lost or unsure if you’re not doing something right. I would definitely recommend it to anyone that is looking for that push to get into better shape. Try it out for a week and I am sure that you will want to keep coming – because that’s what happened to me!

Gloria Kornowski, Social Worker, Age 26

I Am Confident Anyone Can Do This

jason9090 — Thu, 15 Dec 2011 17:45:28 +0000

I joined bootcamp on a referral from my soon to be sister-in-law. I saw her incredible results, so I had no reason to doubt the program. I completed two months of bootcamp, to tone up for my wedding. Even though my wedding is in a couple weeks, I signed up for an additional 3 months because I really like it. I already had to have my dress altered, and have had to buy all new pants for work too. Not only do I notice a difference in my appearance, but I have more energy and have been eating healthier. The instructors give great feedback, and I have found the nutritional advice to be really helpful as well. I started as a couch potato, with no athletic experience. I’m confident anyone can do this!

Valerie Kornowski, Age 27

I NEED And WANT To Workout

jason9090 — Thu, 15 Dec 2011 17:44:05 +0000

I’ve always been what I perceived to be pretty active – swimming, biking, playing sports, using the elliptical… but I wasn’t getting results anymore. Since I started working full time as a teacher, I’ve slowly put on about 10 pounds that I just couldn’t shake.

I started bootcamp reluctantly because my sisters and mom joined. I signed up for a month, and ended up there for two months because I loved it so much. Emily really helps you push your limits and encourages you without being a drill sergeant. I saw results after a couple of weeks because Emily encouraged me to eat more nutritiously without dieting. I felt an increase in energy and strangely enough became addicted to working out.

It was no longer “I’m too tired to go to the gym” but “I NEED and WANT to workout”. I hate ab workouts and treadmills, so Emily showed moves that workout my entire body without even noticing the ab workouts. The workouts are fun, engaging, and they go by very quickly. You can definitely feel them the next day! I would recommend the Women’s bootcamp to anyone who needs a jumpstart in their workout routine as well as anyone who needs more energy.

Tracy C., Teacher, Age 27

From a Size 10 to an 8

jason9090 — Thu, 15 Dec 2011 17:42:54 +0000

“I was squeezing myself into my size 10 pants and NOW my size 8 pants are more than comfortable!”

I can’t express how happy I am with my experience with Bootcamp. I feel great, and I’m in shock of how amazing my results are so far. When I first started I was squeezing myself into my size 10 pants, and now my size 8 pants are more than comfortable. I am feeling fit in my everyday life, it’s easier for me run up and down the stairs at work, and other little things similar to that. I used to have a gym membership, and never really got into it.

I feel invested in this process, and the results are amazing. I have received so many compliments on my appearance. My diet has greatly improved, and I really think counting calories has made the difference. Though there are times when I’m busy and I don’t have time to track, I’m always extremely conscious of my calorie intake. I still struggle to find the balance between enough protein, and less carbs, but I think that will come with more time. Thank you so much for motivating me to be a better version of myself.

Jessica W., Age 32

After Boot Camp I Love Exercising

jason9090 — Thu, 15 Dec 2011 17:41:40 +0000

“I have NEVER been this excited about exercise in my life”

My name is Karen A. I am 55 years old, live in West Seneca and have been an Optician for 28 years. The years and the pounds have been sneaking up too fast. I have previously joined gyms and other such classes and never stuck with it for very long. There was no motivation to do so. I saw the deal on My Buffalo Perks for 1 month of Ladies Boot Camp and bought it. I figured I could give it a chance for a month. Anyone could do that right??? Heck, we have spent more than that going out for dinner!!!!

The first class was harder than anything I have done in forever!!! I really thought I was in over my head. But as I looked around, I saw other women, struggling, but determined. Somehow, there was an instant sense of camaraderie. We were all there for the same reason. Emily is so encouraging and patient. At the end of the first week I was hooked!!!

I have just completed month 1 and am signing up for 3 more months. I am fitting into my clothes better, am sleeping better and am slowly but surely changing my diet and loosing some weight. I have NEVER been this excited about exercise in my life!!!!!

Karen A, Optician, Age 55

Best Decision I Ever Made

jason9090 — Thu, 15 Dec 2011 17:39:54 +0000

“It has been one of the most rewarding decisions I have ever made!”

As a former collegiate athlete I have always been in pretty good shape. After the completion of my senior season I still remained active in athletics, just not at the competitive collegiate level anymore. Before I started with TREO and Emily’s Boot Camp for Women I got good results from doing my own workouts from home. I participated in other fitness programs but I still wasn’t completely satisfied. After a meeting with Jason I decided to give Boot Camp a try to lose those last few annoying pounds that just wouldn’t seem to go away, no matter how hard I worked.

My problem wasn’t time constraints or laziness, my problem was motivation. I had trouble allowing myself to stick with something that I knew was going to be challenging, even if that meant putting in a DVD and doing it. Being the competitive person that I am, I figured Emily’s Boot Camp would be right up my alley. Boy was I right! It still amazes me that one room filled with women of all different ages and abilities can all benefit from the same workout. That sense of accomplishment I got after that first workout was something I hadn’t felt in a long time.

In my eyes, both Jason and Emily are not your typical personal trainers. They are much more than that. They are life coaches. Workouts are just half the battle. Jason and Emily stress nutrition, nutrition, and nutrition. Being held accountable for turning in food logs has forced me to make better, healthier decisions. Emily has always been receptive to any questions or concerns I have had along my journey. Even with a smile on her face Emily has kicked my butt every class. The workouts are fun, challenging, and are never the same. What more could anyone ask for? Small changes in my eating habits, and the way in which I workout have made a world of a difference. I have Jason and Emily to thank for that.

I have been in Boot Camp for a little over two months now, and it has been one of the most rewarding decisions I have ever made. I look forward to new challenges, harder workouts, and most importantly a better me. Looking for a new you? I am sure you can find that person with TREO. I know I did!

Shannon S., Age 24

Lost Pounds, Lost Inches and Went Down a Size In Clothing

jason9090 — Thu, 15 Dec 2011 17:38:36 +0000

“Getting regular exercise has significantly improved my quality of life, and there is no turning back now!”

For many years, more than I’d like to say, I had avoided working out entirely! After three knee surgeries, pain and lack of stability and strength were with me daily. I have also suffered with Fibromyalgia for 20 years. As the result of an email from TREO Sports, I am now in my third session of Boot Camp. Sounds ominous I know, but I am proof positive that the program works! I have lost pounds, inches and gone down a size in clothing! More importantly, I have more energy, fewer Fibromyalgia flare-ups and headaches, plus regular exercise has increased the blood flow in m legs and the chronic swelling of my knees has diminished significantly.

Emily Long, our illustrious leader provides a complete and challenging workout each session. Her compassion ad “no nonsense” approach keeps us coming back for more, even though we know what awaits us! Getting regular exercise has significantly improved my quality of life, and there is no turning back now. I heartedly recommend taking the time to contact Emily and Jason Long at TREO Sports and find out how you can get started on the road to feeling and looking your best!

Carol K., Elementary Teacher, Age 50

Losing Inches and Gaining Confidence

jason9090 — Thu, 15 Dec 2011 17:36:36 +0000

“The best is, I’m loosing inches and shaping up, giving me more confidence.”

I never heard of Treo until a coupon from Groupon.com showed up on my computer. It advertised this gym was not like other gyms and not equipped with gym equipment.

This was a bootcamp with advice on nutrition. It explained how the instructor would make sure all exercises were done properly.

I thought why not-give it a try. I signed up for 3 days a week for the month. After one week into it, I was so impressed I signed up for another month.

Our instructor, Emily, is terrific. She has us pushing ourselves to the limit, all the while keeping our spirit high and keeping a positive attitude.

Emily corrects our form to make sure these exercises give us the maximum benefit. Emily also has us keep a food journal which she goes over with you.

She explains how to make better nutrition choices. I can say join this bootcamp. Emily is a great instructor. You’ll work hard but have fun doing it. I also signed up for the program “Drop 2 jeans sizes in two months”.

After one month, I now fit better in my jeans.

The best is, I’m loosing inches and shaping up, giving me more confidence. And you’ll meet some really nice ladies along the way.

Pam L., Age >50, City employee

Lost 12 Pounds and 2 Pant Sizes

jason9090 — Thu, 15 Dec 2011 17:35:08 +0000

“Breanne lost more than 12 pounds and 2 pants sizes in just 8 weeks!”

I started with Jason and Emily earlier this year to help me lose the extra pounds I gained while working a crazy crazy schedule. Not only have I shed the pounds, but I’ve become much stronger and I’m now quicker on the volleyball court too (added bonus!). I’ve also gained some confidence that I was truly lacking after my weight gain.

They provided me not only with ways to work out but how to lose the weight and begin a healthier lifestyle with the right diet as well. I can honestly say that I don’t consider this a “diet” but a new way of life that I embrace each day. Both Emily and Jason have been incredibly supportive and always willing to work with me and my crazy schedule. They push me to my limits and sometimes even further to ensure I get the most out of every minute I’m working out. I can’t express enough how much I needed this giant step in the right direction and I recommend their programs each and everyday.

Breanne, Age 25

End Result – A Much More Toned Body

jason9090 — Thu, 15 Dec 2011 17:33:40 +0000

I head to the gym at least five mornings a week, either swimming, biking or running for a good 45 minutes to an hour, I try to squeeze in runs after work during the week and I participate in local races. So, when a couple of friends encouraged me to do the Women’s Boot camp with them, I signed up, just not with very high expectations since I already considered myself in fairly good shape.

After the first day, I could hardly open a door my obliques hurt so much! Hmmmm. Now, after just a few weeks, I definitely have more definition in my abdomen area, plus I have a butt!! (In a family of flat rumps I had resigned myself to never having one – must have been all the squats!) The workouts are fun – the time flies by – and I don’t realize how hard I’m working (well, I realize that later in the day when things start getting a little sore…), meaning the workouts must be efficient. When you think of boot camps, you think of Jillian Michael and the likes, but Emily is upbeat, smiling and encouraging at 5:45 a.m. (really, how is that possible??) – a much better strategy than screaming in your face.

I hate lifting weights at the gym so, basically, I don’t do it or I do it half-assed, even though I know I should work harder – but with Emily, and in a group setting, it is more fun and I work a lot harder than if I was working on my goals by myself. End result? A much more toned body. Thanks!

Laura Magee, Public Affairs Specialist, Age 30

After Only 6 Sessions of BootCamp I Lost a Pant Size

jason9090 — Thu, 15 Dec 2011 17:31:57 +0000

I tried this whole BootCamp thing with serious reservations. I mean, heck, I was the last picked/first out kind of kid in gym class. I abhor exercise, but middle age, two complication and bed rest ridden pregnancies later, with the accompanying C-sections left me looking like an apple. Exercise was a four letter word in my life. Gimme a book any day!

My initial impressions didn’t help me, either. I walked into a volleyball court building and thought, oh no, I am consigned to Hades. I HATE any sport which requires bodily contact with a flying object. I preferred to duck and run. And then there was Emily, a pretty, perky, in-shape blonde. I would be destined to hate her, being a short, stubby, unathletic brunette.

Still, desperate times call for desperate measures. I would endure to get rid of my post-partum pudge.

After 6 sessions of BootCamp, this is what I noticed… a shape starting to emerge. I lost one pant size! A desire to get up early to the make up class if I knew I had to miss the afternoon class. Playing on the playground with my four year old, instead of sitting on the bench. Going up my very steep stairs erect instead of bent forward to maintain my balance and momentum. Feeling an insane urge to exercise on my non camp days! Urge to exercise on my own???? They must be slipping something into the air I breathe.

And then there was Emily, the person I looked on with my very jaundiced eye. What more could this young, perky thing do besides annoy me? Man, I was wrong! Sincerely invested in my success, Emily encouraged me, helped me, and made me feel good no matter how small the accomplishment. She is so good at what she does and sincerely nice, I can even forgive her for being so perky. She made me sweat (ugh) and work (double-ugh). Never once did I hear any annoying aerobic type voice calling out… five more… four more. Never once did she expect me to participate in some form of volleyball. Instead it was, “keep going, keep trying, take a break if you need to and then try again. You can do it, push yourself for just another second another five.”

For helping me stay motivated, giving nutritional tips of the day, and for helping me rediscover a shape under the post partum pudge, I will be eternally grateful.

Jennifer M., Age 40

Feeling Stronger and Younger

jason9090 — Thu, 15 Dec 2011 17:30:16 +0000

“I have worked harder than ever before and am feeling stronger (and healthier) with each week that passes.”

Because of injuries sustained in an automobile accident many years ago, I have been unable to exercise without pain and was afraid of injuring myself further. I started TREO’s boot camp 3 weeks ago with fear of doing more harm to myself, but knowing that the more fit I was, the better I’d ultimately feel.

I was immediately impressed with the knowledge, enthusiasm and passion that Emily has in regard to the fitness of each of us in class. She continually stresses form and that she could help modify exercises based on need. I spoke with her about my injuries. Emily offered modifications for things we were doing in boot camp and provided me with ways to stretch and recover. I have worked harder than ever before and am feeling stronger (and healthier) with each week that passes.

Sue S., Teacher, Age 51

I Did It and It Felt Great

jason9090 — Thu, 15 Dec 2011 17:28:59 +0000

My name is Renee and I attended the Sept. Boot Camp for Women. I am 55 years old and I have to say that I never thought I would have been able to do that tye of workout, but I am proud to say, “I did it”!! And it felt great!

What a workout! But the modifications in which you use individually inable you to do it all! Really! Any age!

Emily is terrific! And half the reason I enjoyed it as much as I did. She has the perfect personally to help you and also make you feel sooo comfortable about yourself.

Thank you Emily!! I’ll be back!!

Renee F., Age 55

Feels Good to Fit In Old Clothes

jason9090 — Thu, 15 Dec 2011 17:27:37 +0000

“Nicole has lost 4% body fat and now feels confident in clothes she hasn’t worn in years!!”

Three months ago I decided to get myself into shape. My 25th birthday was going to be coming up and I was sick of going through life not feeling good about the way I look. I was sick of hiding behind oversized clothes and constantly having low energy. I decided to join Anytime Fitness and when I did, I met Emily. She’s been a Godsend. Helping me along the way in my journey down the road to happiness, she’s always there when I need that extra push.

My sessions with Emily have evolved over the course of the past 3 months. Everytime I come in it’s a new routine which keeps me entusastic and from getting bored with the same workouts. I leave feeling great and like I’ve accomplished something, and the next day I sure feel it! I promise you, that feeling is addicting!

It proves you’re kicking yourself into shape and doing what needs to be done to reach your goals. Trust me it’s not easy! But Emily helped teach me about nutrition, she gave me a plan, and it was up to me in the end to follow through. This part is such a huge factor in changing your lifesyle and it’s taken me a while to understand. I’m still learning, but ask and you shall recieve, and Emily is always there to answer my questions. One of the best things is that she is always encouraging and I always felt 100% comfortable to talk with her. I trusted her to help kick me into shape and when I need more she’s on the ball to give me what I need.

In the end, reaching your fitness goals is ultimately up to you. But it’s nearly impossible without the knowledge about workouts and nutrition, which is where a personal trainer comes in. For being so young, Emily is a fountain of knowledge! And I really mean that! She definitely knows what she’s talking about and I believe I am proof that if you trust and listen to your trainer and live up to your end of the bargin… all the hard work and dedication will pay off!

Nicole E., Age 24

Treo Sports and Fitness Rocked My World

jason9090 — Thu, 15 Dec 2011 17:25:16 +0000

I started boot camp in December 2009. To date, I have lost over 30 lbs and 21 inches from my body! Emily is great – she comes up with some tough workouts, but she really knows her stuff and she makes it fun. She is great at encouraging and giving advice for everything from a nutritional/physical fitness standpoint. In the past, I’ve tried everything to get this weight off, and have only ever failed. There is NO more failure – only progress and success, and I owe it all to Treo.

When I started this process, I had a stack of jeans that had been sitting in my closet for YEARS – way too small to even pull up over my knees. Well, I’m SO excited to be able to say that all those jeans fit again! And that I’ve been able to donate several pairs of jeans/pants that are way too big on me now! Thank you Treo!!

Jennifer F., Age 27

I Really Enjoyed My Experience and Highly Recommend It

jason9090 — Thu, 15 Dec 2011 17:22:21 +0000

Hi, I’m Karen from West Seneca. I just finished my first month long boot camp and have nothing but positive things to say. I currently belong to a gym and I’ve observed some personal trainers. Jason and Emily really know their stuff and really watch you and insist on proper form. Why bother doing exercises wrong and get no results or even injure yourself.

They really work you for an hour but do not force you to do anything you’re not comfortable doing and really encourage and praise you. I really enjoyed my experience and hope to do it again and highly recommend it.

Karen R.

Saw Difference in Four weeks

jason9090 — Thu, 15 Dec 2011 17:20:56 +0000

“I truly believe that I see a difference in only 4 weeks.”

How to I begin to tell you what I feel about my boot camp classes. I truly love them. I have never felt like I have lost inches when I have exercised. Now I see such a difference in the way my clothes fit and the lose of fat I have around my middle. It’s extremely difficult to maintain a shape once you start hitting your 50′s. I truly believe that I see a difference in only 4 weeks.

As you know Emily I taught aerobics for several years 6 days a week. Yes I maintained a solid shape but I always felt like my hips were bigger than the rest of me. Alot of people have told me that my hips have gone down. I have such confidence in this class working that I have no doubt that I will be back for more classes when this session ends. I have bragged to several people about these classes and they are interested when we sign back up in September. I also like the way you encourage us to deep going but yet don’t make us feel bad when we can’t do exactly what you want us to.

I have also started weight watchers so I’m more aware of what foods are better for me. My experience so far is so much more than I thought it would be and from the bottom of my heart I thank both of you for the success of the inches I have lost.

Kathy F.

Toned Up and Lost 35 Pounds

jason9090 — Thu, 15 Dec 2011 17:18:55 +0000

Participating in the TREO Buffalo Bootcamp for Women has been one of the best things I have ever done for myself! Between graduate school, work and studying for my licensing exam, I lost the motivation to work out. I knew if I wanted to get in shape, I needed to do something that would be fun and that I would enjoy. Luckily, I found the Buffalo Bootcamp for Women and it has given me back the motivation to work out. I love TREO Buffalo Bootcamp for Women because there is so much variety in the program that I never get bored, which used to be a problem for me when I went to the gym.

Emily’s workouts have not only made me feel great physically and mentally, but have also helped me to tone up and lose 35 lbs. I would DEFINITELY recommend it to anyone looking to have fun and feel great in the process!!

Mary K.

Lost Weight and Want to Workout More

jason9090 — Thu, 15 Dec 2011 17:17:41 +0000

“I have lost weight, have better eating habits, I find that the boot camp makes me want to workout more and try harder.”

Right now I work at Building Specialties, in the office. If someone ask me if they should do boot camp I would definitely tell them to, I would tell them it is tough workout but the results are well worth it. I am so glad that I decided to do the boot camp. It is the best workout program I ever did. I had a personal trainer for 3 months and I got no result. I got better result with the boot camp in only a month. Also because we don’t use machines, I am able to do a lot of the stuff at home, which is great.

I have benefited greatly: I have lost weight, have better eating habits, I find that the boot camp makes me want to workout more and try harder. I have more stamina now and I have a great desire to try my hardest. I have had a great experience in boot camp, and I am going to continue with it.

Maureen D., Age 23

I Have Actually Begun to See Some Muscle Definition In My Arms

jason9090 — Thu, 15 Dec 2011 17:15:40 +0000

“Being over 50, I must say, I amazed myself with my improvements. I didn’t come into the program with an agenda to “loose weight”, but rather to gain some muscle. I have never felt the “need” to exercise nor have I been disciplined. For me to sign up for a 3 day a week commitment to be there at 5:45am, was huge. However, I must say it was one of the best things I have done for myself.

I started the program not able to do more than 2 push-ups. On my last day of my training, I went past my personal goal of reaching 20 during the 45 second and hit 22 without using my knees. This is just one example. I have very week upper body strength.

I have actually begun to see some muscle definition in my arms. Even the warm up exercises that were wearing me out at the beginning feel good now. I have never really been able to feel any muscles in my abs since before I had children. I am actually aware of my abs now and am starting to think about them even when I get up from my desk to walk to the copier, I hear Emily in my head saying “tighten those abs”.

Emily was great in giving us direction every morning. Her enthusiasm, encouragement and understanding when we “couldn’t do it” was great. She challenged us to push a little harder but understood if we had to modify any of the challenges for our own personal needs. I will and have already highly recommended the program to others that I have talked to.

It is my desire to take what I have benefited from these past 4 weeks and apply them to my weekly routine. For the first time in my life since I was in high school, I actually have a desire to push through and exercise. I must say by attending the class it has given me accountability to the class. For me it was a must that I got involved in the program and I am glad that I did.”

Mary L., Age 51

It’s a Great Atmosphere For Everyone

jason9090 — Thu, 15 Dec 2011 17:13:38 +0000

The TREO Boot camp has been a great experience and a welcomed change from my normal gym routine. The camp allows you to work at your own pace and push yourself as far as you can go. The atmosphere is fun and uplifting and for once I actually look forward to working out! My goal was to take the camp to tone up for my wedding.

I even lost the last 5 pounds I had been trying to lose before my dress fitting! Not only did I notice definition in my arms and legs, I signed up for the next session! If you’re reluctant to sign up – give it a try. It’s a great atmosphere for everyone – from people who have never worked out before to the experienced gym buff!

Kelly S., Age 25

This Class Was WORTH It

jason9090 — Thu, 15 Dec 2011 17:12:02 +0000

My name is Katie Grund soon to be Katie Batterson. I am getting married this July. Although my dress fit me, I still wanted to tone and shape up before the wedding and before we go on our honeymoon. I decided to join the boot camp instead for paying for a 3 month gym membership because I am the type of person to go to the gym, kinda push myself for the first week or two, and then kinda give up. This class was amazing! It was fun and informal. Not only did the instructors give you that little extra push to keep going, they were kind and helpful because your goal is their goal.

They helped me reach my goal. Not only is my dress big on me, but I feel great and have more self-confidence. I have people asking me if I have lost weight, and I am in shape and toned! I won’t lie and tell you that these hour classes were easy or painless. As they say, “No pain, No gain”. This class WAS WORTH IT time and money!! I would recommend it to everyone I know and I can’t wait to do it again!

Katie G., Age 22

I Have Lost 20 Pounds And Feel Great

jason9090 — Thu, 15 Dec 2011 17:09:19 +0000

Jason is a great motivator – he partners with you to set reasonable goals that are not scary to commit to. He listens to you and is able to push you to your limit without being pushy. Because of the partner I have in Jason I have lost 20 pounds and feel great.”

Jean M., Office Manager, Age 40

It Has Made A World Of Difference

jason9090 — Thu, 15 Dec 2011 17:07:14 +0000

“Middle age and its associated tribulations – weight gain, lower back and joint pain – made it difficult to enjoy many of my favorite activities – especially golf, biking, and running. Traditional health club memberships and video tapes did not work for me. It has made a world of difference!

The training program designed specifically for me has significantly improved my core stability, endurance and strength. The nutrition guidance is helping me maintain an acceptable weight range. The personal, one-on-one attention and variety of exercises keep me motivated. I really look forward to each training session.”

Elaine W., Project Manager, Age 58

They Really Know Their Stuff

jason9090 — Thu, 15 Dec 2011 17:01:15 +0000

I really enjoyed my experience and hope to do it again and highly recommend it.
Karen

this year will be different…

jason9090 — Tue, 22 Nov 2011 17:58:22 +0000

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 around the important things. We get SO caught up on tasks and things that at the end of our life are meaningless. Instead of making our priority of every minute about things that do matter. I heard a quote recently that said “Life is not about finding yourself.. it is about CREATING yourself” That stuck with me, because it’s true! We waste time trying to find the meaning instead of making our life meaningful in every moment. Leave a legacy by being in the moment and remember what you’re thankful for (not just at Thanksgiving, but every day)

2- Enjoy the “Hustle and Bustle”.

Why? Because at the end of the day it’s our OWN fault if we don’t leave enough time for traffic, shop for Christmas gifts last minute, forget that lines during the holidays are LONG, and eat too many cookies. This year, plan ahead, and stay in control by taking responsibility of your actions instead of punishing others with “scrooginess”.

3- Make memories, not drama.

Why? We all have one in the family, or the “friend circle” that LOVES drama, whether they know it or not (maybe it’s you? Maybe it’s ME!). During a busy and stressful time like the holidays it is easy to get caught up in it. This year make an honest attempt to be the peacemaker between your friends and family. Remind them that it is more important to make lasting memories from the holidays than it is to “be right”… even if they are right. Let it go and enjoy the night. Hopefully they’ll get the drift, and at the very least, you will feel good about staying above it.

4- Give Back. For real.

Why? Not only does it set a good example for your kids, friends and family (and it will certainly inspire someone else to join you as well), but it really does help bring you back to the #1 on this list- remembering what you’re thankful for. There is nothing like feeling like you may have made a difference in someone’s life. Whether it’s by packing bags of groceries, buying a Christmas gift for a child that wouldn’t get one otherwise, or volunteering at a soup kitchen and working directly with people. It reminds me that you do have a lot to be thankful for, no matter who you are.

Don’t let this holiday season be a repeat of last year! Make a change, be different, and make memories

Sincerely your coach,

Emily Long

The World’s GREATEST Fat Burning Workout- Proven!

jason9090 — Wed, 02 Nov 2011 17:15:43 +0000

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, long endurance cardio, and even high intensity exercise done for a long period of time.

The key is INTENSITY. If your intensity is not 100% MAX effort, you will not receive the benefits. No matter what level you start at, you can ease your way into it, and once you are at a higher level you can start experimenting with your max heart rate to get the most benefit. This is taken from a write-up about Izumi Tabata and the protocol:

“When you create an Oxygen Debt (read: heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don’t want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising.

Your body has 2 fuel systems: Aerobic and Anaerobic.

The Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn’t. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone.

To get there, you need to get your heart rate up past what is typically referred to as the ‘Target Heart Rate Zone’ using common aerobics lingo. You should use a Heart Rate Monitor to measure yourself while doing this program.”

When starting out you will need to ease into it. You cannot start at max intensity because if you can’t walk a mile, your body is simply not ready for it.

Here is an example of an 8 minute Tabata on the treadmill or track:

Warm up 5 minutes

Sprint all out 20 seconds (you should not be able to do any more after 20 seconds)

Rest 10 seconds

Repeat for a total of 4-8 minutes, or 8-16 sets

Cool Down (actively) for 5 minutes

You will see some trainers or videos performing what they call tabatas with bands, dumbbells or doing other exercises like planks or push ups. Don’t do this. It is not enough to increase your heart rate to where it needs to be for it to be effective. You can call it something else if you chose to do it, just don’t call it a tabata.

Lastly, to find your Max Heart rate, deduct your age from 220. (Example: if you are 30 years old, your max heart rate is approximately 190 BPM). You need to gradually build your lung and heart capacity over time. So take it slow to start, and increase each time you do it. It might be a good idea to invest in a heart rate monitor to make sure you’re where you need to be… although it is not necessary. The talk test works just fine. Can you hold a conversation? You’re not at max capacity. A person working out at Max capacity can only exert enough energy to give a dirty look to anyone trying to talk to them… they might be able to spit out one or 2 words (probably something like “SHUT…….. UP!”. That’s max intensity Work it out, sister!

….Want to follow me on my journey back to my pre-pregnancy weight, body fat,jeans size, and the RKC challenge? Check out my more “personal” blog site: Emalula’s Blog!

Depression and working out

jason9090 — Fri, 14 Oct 2011 17:11:42 +0000

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 to get things done and spend with her family. She cooks better, healthier meals because she is inspired by her hard work and before she knows it, she is eating healthier, working out regularly, and realizing that those days of sitting in the dark watching soaps, resting her chin on her fist are long gone. This may not have been “clinical” depression, but for the many women that struggle with other forms of the disease, or even just deep sadness, loss of interest, loss of motivation, etc., it is no less of a big deal…

Why is this? If you don’t care about science than skip this next part- or maybe try to read it, because it really is interesting! And- it’s what’s happening in YOUR body!

Research data indicate that people suffering from depression have imbalances of neurotransmitters, natural substances that allow brain cells to communicate with one another. Two transmitters implicated in depression are serotonin and norepinephrine. Scientists think a deficiency in serotonin may cause the sleep problems, irritability, and anxiety associated with depression. Likewise, a decreased amount of norepinephrine, which regulates alertness and arousal, may contribute to the fatigue and depressed mood of the illness.

Other body chemicals also may be altered in depressed people. Among them is cortisol, a hormone that the body produces in response to stress, anger, or fear. In normal people the level of cortisol in the bloodstream peaks in the morning, then decreases as the day progresses. In depressed people, however, cortisol peaks earlier in the morning and does not level off or decrease in the afternoon or evening.

Researchers don’t know if these imbalances cause the disease or if the illness increases the imbalances. They do know that cortisol levels will increase in anyone who must live with long-term stress.

It’s sort of a what came first situation, the chicken or the egg? In other words, was it the imbalances that caused the depression? Or the depression and it’s causes (divorce, death, stress, etc) that caused the imbalances?

Either way, what does exercise have to do with any of it?

First of all, when a person exercises, their self-esteem almost immediately improves which is psychological benefit that comes along with exercise. This releases the “feel good hormone”, endorphins. These endorphins react with receptors in your brain that reduce the perception of pain. They also trigger a positive feeling in the body, similar to that of morphine. Here’s the best part, cortisol is a primary hormone involved with stress and depression, but during exercise endorphins burn through cortisol, lowering the “sad” feeling, and increasing the “runner’s high” feeling.

Aside from that, the more a person exercises the more energy they have, and the more they want to exercise. It’s a one good thing leads to another. Just like bad habits start a vicious cycle, so do good habits.

If that’s not enough, regular exercise has been proven to help in many cases to:

Reduce stres
Ward of anxiety and depression
Boost self-esteem
Improve sleep

It also:

Strengthens your heart
Increases energy levels
lowers blood pressure
Improves muscle tone and strength
Strengthens and builds bones
Helps reduce Body fat
Makes you LOOK fit and healthy

So what have you got to lose? It’s worth a shot. If you make yourself be active (think in terms of more than just a slow walk, try to really get your heart rate up!) for even just a week, I bet it will be enough to already start seeing the difference, reducing tiredness and lethargy, and increasing your energy and desire to LIVE LIFE TO IT’S FULLEST! … And you’ll be hooked for life!

Get out there!

Your Coach,

Emily