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Health & Fitness: Consistency is the Key to Fitness


Through my years as a personal trainer and group fitness instructor, I have noticed the one main ingredient that keeps people from reaching their fitness goals— consistency! People tend to be impatient when it comes to exercise. Too many times people do not give their exercise plans enough time to reap the benefits they are looking for. No matter what ... Read More »

Health & Fitness: Healthy Summertime Habits


Summertime!  A glorious time of year ~ a season filled with vacations, weddings, barbeques and other warm weather activities that make it easy to forget about our healthy habits.  This time of year can be filled with opportunities to over eat and over drink and over expose ourselves to the sun. The best way to reduce the risk of the ... Read More »

Health & Fitness – Rest Between Sets


In my last article, I discussed the tempo at which you should strength train for optimal success and for injury prevention as well. This week, I am adding the rest component to the strength-training workout. When you’re strength training, there’s more to consider than reps and how much weight to pick up. Another important factor in improving: rest between sets. ... Read More »

Health & Fitness


One of the many things I stress as a professional personal trainer is the speed or tempo at which you perform an exercise. Very often, I need to tell clients to slow down, stop jerking and to feel the movement. This cannot happen when your pace is basically momentum with no regard for muscle development. Tempo is definitely one of ... Read More »

Health & Fitness – Core Strength and Cycling


With the spring and summer season upon us, you cannot help but notice many folks out for a bike ride.  Whether you’re on a cruiser, a mountain bike or a dialed in road racer, your fitness level will impact your enjoyment of your ride. Even if you feel you have strong and sturdy legs, as your ride progresses, your hips ... Read More »

Health & Fitness – Step Away from the Scale


Let’s stop using the term “weight loss” and instead use the phrase “fat loss.” The term “weight loss” causes us to focus on the wrong things. When participating in a “fat loss” program, solely depending on a standard body weight scale to track your progress can cause frustration and may even set you up for failure. It is very possible ... Read More »

Health & Fitness – One Pound of Fat Versus One Pound of Muscle


Clearing Up the Misconceptions In the health and fitness world, the statement “muscle weighs more than fat” is habitually tossed back and forth. In the context of fitness and recording body weight numbers on scales, that statement does not hold much weight. It just does not make sense because one pound is one pound. Technically, the statement is false. The truth is ... Read More »

Rocky Road for Eagles Baseball


By Indrek Kongats After getting off to a great 2-0 start before Easter break, the Ellicottville Eagles Varsity baseball team has taken a wrong turn down a road of ups and downs that leaves the rest of the season uncertain, currently sitting at 3-2. Returning to the diamond after a one week lay-off, the Eagles dropped an unexpected and bitter ... Read More »

Jump Your Way To A Better Body


Most of my clients have a desired goal of developing a sculpted body. Not too bulky, just lean and fit. They have come to me since they want a clear way to achieve this goal. I provide them with strength training to build their muscles and with many of them, we train aerobically and anaerobically with light to intense jumping-based ... Read More »

Outdoor Adventure – Spring Turkey Season About to Start


By Indrek Kongats It’s turkey time once again as the regular season is about to start on Monday, May 1 and run until the end of the month Wednesday, May 31. The youth turkey season will kick off this weekend Saturday, April 22 – Sunday April 23. The spring youth season allows you to get out in the field early ... Read More »

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