FITHOUSE

3 Signs It’s Time to Get Serious About Nutritionfrom Kristen Perillo You can’t out train a bad diet. OK, but technically, there are rare people who can. It takes a pro-level commitment to working out, though, AND a pro-level commitment to the recovery techniques necessary to deal with multiple training sessions per day, so unless you actually *are* the next Josh Allen and can train morning, noon, and night, the aphorism above is quite true for you:...Continue reading

Treat yourself to losing weight and shedding belly fat! The Fit House 12-Week New Year Nutrition Program is starting soon, and we are holding NOTHING back this year. You will lose weightand look more tonedusing four different 3-week phases:... PREPto detox, lower inflammation, and improve your digestion RAMPto build your metabolism FAT BURNto lose weight MAX FAT BURNto send those results through the roof We've even built in treat meals to help keep you sane WITHOUT sacrificing the results. Who’s interested? Comment Boom! below!

Treat yourself to losing weight and shedding belly fat! The Simply Fit New Year Nutrition Program starts January 18th! Here's what Stacy had to say about our New Year Nutrition Programs:... " The New Year nutrition challenge was a good fit for me. Because I had participated in previous challenges, I questioned whether or not I should participate again. I figured that I would learn even more about nutrition and am really glad that I decided to join. The first e-mail included a specific individual nutrition plan and was filled with tons of info about supplements, recipes, pro tips, good/bad foods, and so much more to assist me in completing the challenge. I learned about the importance of a morning ritual drink and pre-workout nutrition (which I really didn’t pay much attention to before). I thought I had the best physical and mental results after this challenge. The different nutrition phases were easy to follow and incorporate into a busy lifestyle. I lost weight, so my clothes fit better, I feel stronger overall, and I feel better about long term proper nutrition. I’m a believer in the Fit House motto, ‘Get Strong, Live Long!!!!’" We are holding NOTHING back this year! You will lose weightand look more tonedusing four different 3-week phases: PREPto detox, lower inflammation, and improve your digestion RAMPto build your metabolism FAT BURNto lose weight MAX FAT BURNto send those results through the roof We've even built in treat meals to help keep you sane WITHOUT sacrificing the results. Who’s interested? Comment Boom! below!

Raise your hand if you’ve ever felt like your meals just weren’t helping you get leaner, fitter, or healthieror if you felt like some foods just made you feel worse. Your nutrition needs to match you.... To get results, your nutrition needs to match: Your goals Your training Your current body Your current lifestyle The pandemic wreaked a LOT of nutrition havoc for everyone, and having ZERO gym access for months and months didn’t help. Not only have folks gained weight, they’ve lost some valuable healthy habits and fallen into not-so-great quarantine habits. It’s time to acknowledge that getting back to and surpassing your results from before the pandemic requires BETTER NUTRITION. And the time to talk about that is now. Want to know more about our upcoming nutrition program? Check out this post: https://business.facebook.com/myfithouse/posts/3539183549640149 #wordsoftheweek #myfithouse #getstronglivelong WE ARE OPEN NOWand we have ROOM for you. The New Year is NOW. Let’s get a jump on those changes you want to make. There’s no better time than the present. Message us or call Chris at 716-868-8330.

Why is Chris’s deft drawing the most important thing you need to know about losing weight? Join the Simply Fit Facebook Group at this link to find out: https://facebook.com/groups/142731297072055/... (The answer is already posted there, and we will approve you if you join, so head on over!) WE ARE OPEN NOWand we have ROOM for you. The New Year is here. Let’s get a jump on those changes you want to make NOW. There’s no better time than the present. Message us or call Chris at 716-868-8330.

What’s the lesser evilfront squats or split squats? Would you rather have jacked shoulders or really great glutes? Do you want to eat 3 big meals a day or 5 smaller ones? And what’s better, Friday or Saturday? Leave your picks in the comments! ... Want to train with us? Prefer to train at home, even if you’re hundreds of miles away or have minimal equipment? We’ve got you covered either way. Message us or contact Chris at 716-868-8330 for more info. . . . #myfithouse #getstronglivelong #trainer #fit #personaltrainer #fitspo #workout #workoutmotivation #buffalofitness #wny #fitness #fitnessmotivation #strong #fatloss #fitnessinspiration #healthy #fitfam #fitspo #bodybuilding #muscle #strengthtraining #gym

Motivation, Part 2: Your Choice!from Christopher Rombola Now that you’ve accepted that it’s the choices you make that lead to the outcomes you experience, the next step is to identify your goal and plan accordingly. Planning is made of three stages, and since body fat reduction seems to be the ubiquitous universal goal for the majority, we can use that as an example. 1. What to do? There are many ways to approach reduction, some more beneficial than others. Crash nutrition a...Continue reading

Everyone wants results. But sitting around wishing you had them ain’t getting you any closer to them. The only way to get results is to focus on your choices:... * Are you choosing to make training a priority? Can you focus on it more substantively? * Are you giving your training your entire focus when you are in the gym? Can you set aside your other worries and really hammer home your workout today? * Are you choosing proper foods for your goals? Can you focus in on one meal, one food habit, one part of your routine that can be improved right now, today? Your choices make your results. Set your sights there, and stare those choices in the eye. #wordsoftheweek #myfithouse #getstronglivelong Open nowindoor, outdoor, and Zoom training. Open enrollment now and all month for returning clients: https://forms.gle/f6FD2E2zVUkMDNEL8 Complimentary orientations all month for new clients: http://eepurl.com/c_pv1X Message us or contact Chris at 716-868-8330 for more info.

We know everyone loves quick breads (because hey, they’re quick), and we know everyone loves to bake this time of year. This flourless banana bread will help scratch that itch. Lots of banana bread recipes use lots of extra sugar, lots of extra oil, and lots of refined floursall of which might not be the best choices to help you reach your goals. For most of your meals, you want to rely on whole foods, like fruit, whole grains, like oats, and minimize added sugars. That does...n’t mean you can’t have your banana bread and eat it, too, though! Here’s Gina’s flourless version, using whole oats, whole bananas, maple syrup, and a few basic baking staples. It’s easy, it’s healthy, and you can adjust the portion sizes to fit your macronutrient needs. Want to train with us? Prefer to train at home, even if you’re hundreds of miles away or have minimal equipment? We’ve got you covered either way. Message us or contact Chris at 716-868-8330 for more info.

Best Halloween decorations ever. Happy Saturday! ... Want to train with us? Prefer to train at home, even if you’re hundreds of miles away or have minimal equipment? We’ve got you covered either way. Message us or contact Chris at 716-868-8330 for more info.

BE LIKE MIKE. Mike has gotten stronger, week after week, primarily because of what he does. He's consistent. He's driven. And he’s got a workhorse mentality Combine that awesomeness with expert programming (AHEM--FITHOUSE--AHEM), and you have the exact recipe for progress.... Nice work, Mike! Fit House is open nowindoor, outdoor, and Zoom training. Open enrollment now and all month for returning clients: https://forms.gle/f6FD2E2zVUkMDNEL8 Complimentary orientations all month for new clients: http://eepurl.com/c_pv1X Message us or contact Chris at 716-868-8330 for more info.

Did you know that the concerns of people's strength training as far back as the 1940's was not so incredibly different from us today? It could be hard for us to imagine what life was like for some of the people who valued strength training as we do now. Over the weekend, I took a mini road trip to an antique store in Angola with an idea in mind of some of the things I was looking for. One of those things was not a bodybuilding magazine from near 80 years ago! In a dusty corne...Continue reading

3 Reasons You Should Be Deadlifting: 1. You will strengthen one of the weakest links in most people's bodies. Our posterior chainthe glutes, lower back, hamstrings, calves, and pretty much everything you DON'T see easily in the mirroris one of the most important areas of the body when it comes to overall strength, ability to function in everyday life, and injury prevention. Much of our daily life, however, weakens that part of our body. We sit all day, we hunch over keyboar...ds and phones, and we sometimes find that the simplest little activity, like bending over to tie a shoe, gives us issues (or worse, causes sudden injury). Deadlifts hit ALL THAT and more, strengthening all the muscles and soft tissues along that posterior chain. 2. Bigger bang for your training buck. You could work your glutes other ways, like in those bikini-butt-Instagram-workouts you might see floating around. Donkey kicks, bridges, hip thruststhose all target the glutes. But those exercises target the glutes alone. Deadlifts, on the other hand, hit it all: upper back, mid back, lower back, glutes, hamstrings, calves, even the tiny muscles in your feet (all dependent, of course, on using proper form and intensity). Your training time is precious. So building your training around big movements that hit ALL the things should be the priority, and exercises that isolate specific muscles should be secondary. It works this way with all kinds of exercises. Want to hit your biceps? You can do curls, but you can also do chin ups, work your back in addition to those biceps, and then do some curls at the end of a workout to satisfy your biceps goals. Want to hit your triceps? You could do skull crushers, but you're probably better off hitting some form of bench press, working your chest and shoulders in addition to those triceps, then adding those skull crushers as a bonus at the end. 3. Hitting those big muscle groups is better for your goals. We know your goals are partly to look good. Everyone, on some level, trains for appearance, whether that's wanting to look jacked, look leaner, look fitter, whatever. It's really tempting to just do some focused training for the body parts you want to improve, like bros who only train chest and biceps, or women who only train glutes and abs. But your body works as a unit, not as a series of isolated limbs, and achieving an overall look means working on everything, not just your areas of concern. Want to look more muscular? You'll add more muscle mass overall if you do big compound lifts. Want to look leaner? You'll lose more body fat if you focus on full body changes, not just leaner abs. Want to be fitter overall? The big compound lifts challenge your body's work capacity far more than isolations, so you'll get fit faster with deadlifts, squats, presses, and the like. The bonus of deadlifting? IT IS BAD ASS. And it'll turn you into a superhero.

Apple Cinnamon Raisin Breadfrom Gina Rombola Ingredients: 3 medium-sized apples 2 cups oats... 2 eggs Generous amount of cinnamon 40g raisins Directions: Preheat oven to 350 degrees. Mix the apples, eggs, oats, and cinnamon in the blender. Line a 9x5 pan with parchment paper. Pour batter in pan. Sprinkle raisins on top of the batter and sprinkle with more cinnamon. Bake for 30 mins. Here’s the fat and carb breakdown: If you slice the loaf into 8 pieces, each piece has 22g carbs and 1g fat. Enjoy! Fit House is open nowindoor, outdoor, and Zoom training. Open enrollment now and all month for returning clients: https://forms.gle/f6FD2E2zVUkMDNEL8 Complimentary orientations all month for new clients: http://eepurl.com/c_pv1X Message us or contact Chris at 716-868-8330 for more info. . . . #myfithouse #getstronglivelong #trainer #fit #personaltrainer #fitspo #workout #workoutmotivation #buffalofitness #wny #fitness #fitnessmotivation #strong #fatloss #fitnessinspiration #healthy #fitfam #fitspo #bodybuilding #muscle #strengthtraining #gym

How to Get Yourself Over the Mid-Week Hump: 1. Go train. Done!... (For real, though. Training, especially when we train with intensity and focus rather than simply going through the motions, helps release endorphins in the body, making us feel happy, refreshed, and spree-free. If you’re struggling with middle of the week blues, fatigue, or frustrations, go train! Your brain and body will feel a million times better if you do.) Fit House is open nowindoor, outdoor, and Zoom training. Open enrollment now and all month for returning clients: https://forms.gle/f6FD2E2zVUkMDNEL8 Complimentary orientations all month for new clients: http://eepurl.com/c_pv1X Message us or contact Chris at 716-868-8330 for more info. . . . #myfithouse #getstronglivelong #trainer #fit #personaltrainer #fitspo #workout #workoutmotivation #buffalofitness #wny #fitness #fitnessmotivation #strong #fatloss #fitnessinspiration #healthy #fitfam #fitspo #bodybuilding #muscle #strengthtraining #gym

HOW BEING STRONG CAN HELP YOU STOP PEEING YOURSELFfrom Kristen Perillo Ladies, are you a laughter leaker? A jumping jack trickler? A squat spiller? So many women suffer from mild to moderate incontinenceaka inappropriate urination, both during workouts and in everyday activitiesand because so many women experience it, we have come to think that it must be normal.... It isn’t normal. It’s common, yesbut common doesn’t mean it’s *normal*. The cause of this incontinence varies, and while it can be exacerbated by pregnancy and childbirth, even women who’ve never had kids can experience issues. And the traditionally prescribed answerKegelsis no longer the recommended treatment. So if you’re suffering with this, what should you do? Well, first and foremost, see your doctor. Talk to your physician, your OB/GYN, and possibly a urologist. Rule out major medical problems, and see if you can narrow the cause down. You may even wish to see a physical therapist who specializes in women’s health. Then once you’ve covered your medical bases, start strength training. See, one cause (though it isn’t the *only* cause) of female incontinence is a weak pelvic floor. Your pelvic floor is a band of muscles at the base of your torso, positioned to literally hold in all your lower organs, like your bladder, and all your lady bits. (FYI, men have pelvic floors, too, and can also experience problems with them.) If your pelvic floor is weak, one sign could be urinary incontinenceand while this symptom is common, remember, it isn’t *normal*. And most importantly, it can be treated. In order to effectively strengthen the pelvic floor, you need a well-rounded, periodized, structured training program. You need to do more than just Kegels. You need squats, deadlifts, core stability exercises, and a stronger body overall. Your body works as a unitfrom head to toeand having a stronger EVERYTHING, in addition to targeting the lower body and pelvic muscles, like the glutes, will create a body that works in a balanced and cohesive way AND can hold its urine when you jump. The female body is an awesome thing. But if you don’t take care of it, if you don’t keep it strong, your quality of life can suffer. Live pee free. Get strong! Fit House is open nowindoor, outdoor, and Zoom training. Open enrollment now and all month for returning clients: https://forms.gle/f6FD2E2zVUkMDNEL8 Complimentary orientations all month for new clients: http://eepurl.com/c_pv1X Message us or contact Chris at 716-868-8330 for more info. . . . #myfithouse #getstronglivelong #trainer #fit #personaltrainer #fitspo #workout #workoutmotivation #buffalofitness #wny #fitness #fitnessmotivation #strong #fatloss #fitnessinspiration #healthy #fitfam #fitspo #bodybuilding #muscle #strengthtraining #gym

Pick and chooseyou don’t have to pick all from one side! Open nowindoor, outdoor, and Zoom training. Open enrollment now and all month for returning clients: https://forms.gle/f6FD2E2zVUkMDNEL8 Complimentary orientations all month for new clients: http://eepurl.com/c_pv1X Message us or contact Chris at 716-868-8330 for more info. ... . . . #myfithouse #getstronglivelong #trainer #fit #personaltrainer #fitspo #workout #workoutmotivation #buffalofitness #wny #fitness #fitnessmotivation #strong #fatloss #fitnessinspiration #healthy #fitfam #fitspo #bodybuilding #muscle #strengthtraining #gym See more

It’s Your Faultfrom Christopher Rombola Gina hated my article this week. She thought it was wayyyy too negative. I find it candid and uplifting. Who is right? It was requested I write an article on motivation, and that proved to be an arduous task because 1) I refuse to pander; and 2) I feel like the spirit of George Washington incarnate because I cannot tell a lie....Continue reading