Williamsville Personal Training| BLOG| Applied Fitness

Jan 31
2 min

feels good, doesn’t it?

There is incredible power in your daily habits. Your habits quite literally mold your body, your health and your accomplishments in life. And it turns out that there’s a special secret sauce to making new habits stick that I’d like to share with you today… This secret sauce goes against our instincts and the way that we are wired, which is why so many of us fail to make healthy, new habits truly stick and become part of our ongoing routine. It’s more natural for us to take on

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Brian Meisenburg

Oct 12, 2020
3 min

The Secret To Lean Legs...

Wish your legs were thinner? Women everywhere complain about the size of their thighs. Fat and cellulite have a way of ending up there – especially in the upper, inner thigh area. I’m often asked how to quickly and easily reduce fat in this unwanted thigh region, so today’s article is all about reducing your thighs. First, I need to remind you that it’s not possible to spot reduce fat from one single part of your body, so my 3 steps to reduce your thighs will work by reducing

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How stress gets in the way of your results

Brian Meisenburg

Sep 23, 2020
2 min

How stress gets in the way of your results

Have you ever had a hard day at work and been tempted to pull into the drive-through or pizza joint for a quick fix of junk food? Or maybe you think about stopping at the grocery store for a pint of ice cream. And you don’t even feel that bad about your plans to eat every single bite of it … After all, you’ve had a bad day, right? Stress eating is real. But guess what? It usually leaves you feeling WORSE after you finish it. You’re bloated … you’re tired … you feel blah … and

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How to use your bad habits to lose weight

Brian Meisenburg

Jul 31, 2020
1 min

How to use your bad habits to lose weight

Losing weight and getting more fit, healthy and active is all about your habits. What if you could leverage your BAD habits to help you see success (wait what?) We all fall into habits. Some good, for example: Brushing your teeth, drinking a glass of water first thing in the morning, walking during your lunch break. Some bad, for example, Hitting the snooze button, listening to the negative news all day, not exercising. Now if you want to change how you feel, say you want mor

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Brian Meisenburg

Jul 22, 2020
3 min

The 7 Deadly Dieting Mistakes

It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would. It may be because you're consuming more calories than you think. Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts. Mistake #1: Forgetting Liquid Calories It's easy to forget that the things you drink have calories - some more than you'd think. In fact, some beverages have more calories than an entire plate of food. It is estim

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Stuck, Struggling To Lose Weight? Try This...

Brian Meisenburg

Jul 20, 2020
4 min

Stuck, Struggling To Lose Weight? Try This...

Wanting to lose fat, and failing at it, is one of the most frustrating experiences ever. Read the following 7 Fat Loss Problems to discover what is standing in your way and how to quickly and easily begin reshaping it all. Fat Loss Problem #1: Your Mind Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you. Take a few moments each day to visual

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Brian Meisenburg

Jul 8, 2020
3 min

Top foods to boost your metabolism

Want to rev up your metabolism to burn EVEN more fat, weight and inches? Well I’m going to give you a solid list of foods below that do just that ... As you might expect, the foods you eat can have a pretty big impact on how your body functions. Some foods are easier to digest than others, others keep you feeling full longer, and others help build and repair muscle! And still others can cause rapid blood sugar swings that can affect how your body stores fat. Well today I’ve g

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7 Ways To Crave Less Sugar (For Weight Loss)

Brian Meisenburg

Jul 6, 2020
3 min

7 Ways To Crave Less Sugar (For Weight Loss)

Is Your Sugar Cravings Slowing Your Fat Loss Progress? If I were to award a single food item with the title of‘Fastest Way To Pack On The Pounds', hands down the winner would be refined sugar. We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2019. That's more than 20 times as much sugar in our modern diet! No wonder we ar

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Wanna Lose Weight? 7 Ways That Will Help!

Brian Meisenburg

Jul 1, 2020
3 min

Wanna Lose Weight? 7 Ways That Will Help!

7 Ways to Manage Your Weight You’ve heard that managing your weight is all about the lifestyle, and not the quick fix, so today I’d like to give you 7 habits that fit people have. These following seven habits are held by successfully fit people…wonder if you could apply a few to your own life. 1. Approach Each Day with Perspective Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fi

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Brian Meisenburg

Jun 24, 2020
3 min

How to keep the weight off (5 secrets)

It takes dedicated hard work to drop a significant number of pounds. But afterwards it’s incredibly easy (and frustrating!) to find those pounds creeping back on. Maintaining fat loss is certainly possible, however it does require that you remain vigilant with your healthy routine. Here are 5 secrets to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules and stick with them at least 90% of the time to keep your body healt

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Brian Meisenburg

Jun 22, 2020
2 min

You May be Addicted

Trying to lose weight, get fit, healthy and active can be a challenge. Oftentimes diet can be the hardest. Are you addicted? Ever crave chips, crackers or cookies? There’s a reason for this – the food companies actually formulate each bite for maximum craveability. This is done with a special tantalizing balance of sugar, fat and salt. But while junk food tastes awesome…it always ruins your fat loss results. And these days junk food is often deceptively marketed and packaged

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Weight Loss Results⎟In just FIVE seconds...

Brian Meisenburg

Jun 21, 2020
2 min

Weight Loss Results⎟In just FIVE seconds...

How can 5 seconds help you lose weight, get more fit, healthy and active? Have you ever been checking your phone … or vegging on the couch … and suddenly start thinking about a goal you want to work toward? It’s a little push from deep within you – something you can feel in your gut. Almost everyone has felt this way at one point or another. Maybe you finally want to clean up your eating to improve your health. Maybe you want to start working out so you get your energy back a

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Brian Meisenburg

Jun 19, 2020
2 min

MJ’s Breakfast Club Method

Curious How Michael Jordans Habits Can help You Lose Weight, Drop Inches and Reclaim Your Health? Have you seen the new docuseries about Michael Jordan called The Last Dance? If you haven’t seen it, it’s pretty incredible and I highly recommend it. Most people don’t know this about Jordan … but he had a secret club called “The Breakfast Club.” After a 3-year playoff losing streak to the Detroit Pistons in the late 80’s, Jordan decided to triple-down on his already legendary p

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Brian Meisenburg

Jun 14, 2020
2 min

you wouldn’t miss this…

Is Weight Loss and Losing Fat You Goal? Then Stop Making This Excuse! You know the things that make you happy. Your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living. Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better. The interesting thing about your list is that witho

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Brian Meisenburg

Jun 8, 2020
3 min

Do you Eat Too Much?

Are you larger today than ever before? It’s no secret that the size of the average adult has expanded over the last forty years…and studies show that potion sizes have grown right along with us. Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s, and this phenomenon hasn’t shown signs of slowing. A large order of fries from McDonalds’ weighs the same as 1998’s Supersize fries. And it doesn’t stop t

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Brian Meisenburg

Jun 5, 2020
2 min

Healthy Habits and Being Stuck

Ready to get a little nerdy? Ready for something crazy!? If you’ve ever studied “behavior change”, one of the first things you learned about is the “transtheoretical model of change.” Sounds complicated but it’s not! It was developed back in the 1970’s after researchers studied smokers who were trying to quit. They broke down the “5 Mindset Stages” people go through to create a new lifestyle change. (Read Fat Loss-The Power Of Habits) In a nutshell, those stages are: Preconte

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Brian Meisenburg

Jun 3, 2020
3 min

We asked the WRONG question ...

We asked the WRONG question ... A while ago I read something that absolutely blew my mind! It actually made me step back and rethink some of the things I’ve been taught. Exactly how long does it take to create a habit? It’s a question researchers have been trying to answer for years. We’ve heard everything from 3 weeks to 90 days to even longer! (Read Fat Loss Secrets-Power Of Habit) But … what if that’s the WRONG QUESTION? What if instead, we ask: how many “repetitions” of

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Brian Meisenburg

May 29, 2020
4 min

Your Weight Loss Motivation💣

I know the thought of losing weight, starting something new and becoming more fit, healthy and active is overwhelming. Sure, it can be downright frustrating. So much information, mis-information its tough to know where to start. However, always remember that knowledge is NOT power.. ACTION is power! Today I’m writing to motivate you to take action. I understand the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your t

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Brian Meisenburg

May 27, 2020
3 min

Getting Fit For Summer...

Believe it or not, summer is right around the corner and the quarantine is coming to an end. Are you ready to greet the warmer weather with shorts, tank tops and bathing suits? If the thought of being seen in your bathing suit makes you uncomfortable then it’s time to spend the next 30 days dropping excess pounds and getting into better shape. Then you’ll exit quarantine and ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick w

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Brian Meisenburg

May 26, 2020
1 min

Amy Feels Like Herself AGAIN

"I Finally Lost The Weight and Feel Like Me AGAIN" Thats from Amy one of our Applied Fitness rock stars. She had had enough of the yo-yo dieting, the "useless" gym membership and all the wasted money on diet books and pills. She came to us and wanted a no- nonsense program that gives her all the tools she needs to see results. It wants easy (it never is) but she worked at it and now is starting to feel like herself again. To that Amy... we salute you :) Yours In Health, Brian

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