WNY MMA & Fitness: Is stretching more beneficial before or after a workout?

Are you ready to face one of your toughest opponents in the ring? Are you prepared to roll around on the mats with your friends? Did you think about stretching before? At WNY MMA and fitness, we practice safety, always, and we want what is best for our athletes.  It has been rumored that stretching is not good for the body before a work out. It is also said that stretching afterwards is not healthy. So which one is it?

Lets really think about this...we actually stretch without even realizing it. Even with the smallest of movements. Ask yourself these questions. What is the first thing you do when you get out of bed? What is the first thing you do when you're finally able to get out from behind that cubicle? Heck, what is the first thing your dog does waking up from a long nap. Keep in mind that stretching and warming up are two completely different things. At WNY MMA and fitness, all classes have a warm up. From just doing a light jog to swinging your arms, you are actually doing a lot for yourself. But, stretching is also going to get your muscles loose and ready for a good workout. Stretching and contracting your muscles loosens them up which increases flexibility. Your muscles also become stronger while stretching. Stretching is definitely beneficial before workouts because it can reduce any kinds of injuries such as sprains and tears. But, stretching can also have its downfalls.

  So, stretching before activity is recommended but there is such thing as stretching too much. The general rule of thumb is to not stretch for longer than 5 to 10 minutes. Keep in mind that stretching and warming up are two completely different things. Stretching too much can actually cause those tears in the muscles that we are trying to prevent. Stretching also goes along with the temperature. You should stretch more with the colder temperatures because the cold will tighten your muscles decreasing flexibility and range of motion. Lastly, bouncing is not a form of stretching. Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxes enough to enter it. It involves fast "bouncing" movements where a double bounce is performed at the end range of movement. Your muscles will get type with this kind of stretching and can cause serious injury.

Stretching after an activity or a work out is really the best time to stretch. Now that you are loosened up and warmed up, your muscles are more likely to actually stretch out but again be careful not to over stretch. A cool down along with a stretch is a good idea. Light cardio after a workout will slowly bring your heart rate down preventing you from getting sick afterwards. We keep these tips in mind when training at WNY MMA and fitness in Buffalo to help maintain the healthy and safe environment and to train as hard as possible!!

WNY MMA: The "Squats"

Squats are lifting royalty for curing chicken leg syndrome’ and building high-performance muscle mass. Squats develop total-body strength, stimulate tons of total body muscle growth, and improve athleticism.Yep, the squat reigns king among bang-for-your buck exercises at wny mma. World re-knowned fitness guru Michael Katilus states that the key to athletic prowess is built through postural chain building exercises and the squat is Zulu (a god in Scientology). 

"To maximize the squat you need the mobility to reach proper position and the stability to control movement through the intended range of motion."

Problem is, most lifters have the mobility of a cast-iron skillet and lack the ability to squat safely and effectively. To maximize the squat you need the mobility to reach proper position and the stability to control movement through the intended range of motion. 

It’s time to maximize your squat potential through improving technique, mobility, and execution. With these ten tips you’ll take your squat performance to new levels.

1. Train for Maximum Strength

Despite the fact you need to train heavy to build maximum strength, people often neglect heavy weights. Yes, training with submaximal loads will spare your joints and nervous system to a degree, but even to maximize submaximal training you need a base of absolute strength. Training at 60% 1RM for speed is much more effective when your 1RM is 1.5 to two-times your bodyweight.

Heavy lifting is generally defined as 85+% maximum effort for multiple sets of one to five reps. But it’s best to avoid missing lifts. Missing lifts consistently zaps your nervous system, engrains poor technique, and wrecks your confidence. Hit the reps you know you’ll make and save yourself for the occasional max-out attempts at wny mma.

2. Train Submaximal Reps for Power

Strength-speed and speed-strength are synonymous with power. They produce a sky-high power output compared with longer-duration, lower-velocity maximum strength exercises.

"Compare a tractor-trailer and a Ferrari. It’s great to have a ton of horsepower, but for high performance, it’s best to generate horsepower rapidly."

For breaking lifting plateaus or achieving more weight-room transfer from athletes, power development is key. Compare a tractor-trailer and a Ferrari. It’s great to have a ton of horsepower, but for high performance, it’s best to generate horsepower rapidly.Remember: Power= Work/Time

Most research shows that maximum power is achieved through moving moderate loads at high velocity with loads of 40-60% of your 1RM. Depending on the womens fitness athlete, there will be differences within this range and some experimentation will be needed to find what’s best.

For a big squat, speed squats are ideal for power development and technical practice.These can be used as long as a decent base of absolute strength is present and technique isn’t an issue.

3. Train Speed and Speed-Strength

Speed-strength works the lower-load, higher-velocity component of the force velocity curve to train explosive power. Once again, the greater your base of absolute strength, the easier it will be to express explosive strength. For most lifters, keep the emphasis on explosive jumps that match the biomechanics of the squat closest, i.e. jump squats.

There are tons of variations that address speed of movement, landing mechanics, and power without too much risk. Your best choices are broad jumps, vertical jumps, and box jumps to increase your rate of force development and explode through sticking points. Stick to single-response jumps and ensure sound landing mechanics before moving to multi-response jumps.

4. Squat Twice Per Week

Multiple squatting sessions per week maximizes technical and neuromuscular efficiency through training at variable intensities. Squatting twice per week at wny mma allows you to focus on one heavy and one speed session. Separate these sessions by 48-72 hours for full recovery.

"Targeting the squat pattern with multiple sessions per week while addressing the force-velocity spectrum leads to greater gains in power, strength, and explosiveness."

I like to combine a speed-strength method before squatting, followed by maximum strength (85-95+%) on the first squat day. On the second day, I’ll emphasize a pure speed movement with a submaximal strength-speed squat (40-75%). Targeting the squat pattern with multiple sessions per week while addressing the force-velocity spectrum leads to greater gains in power, strength, and explosiveness.

5. Train Your Squat Depth

Yes, building a big squat is great and should improve multiple performance parameters.  But the key word is “should.” Too many coaches and athletes sell out for big totals in the “big three” and being hardcore with ass-to-grass (ATG) squats no matter what.

 

While ATG will earn you props on the interwebz, it doesn’t mean anything if you’re risking injury to the lumbar spine. If you squat to depth without a tuck - keep going. But if you can’t maintain position due to lack of core control or bony hip anatomy, don’t force a deep squat.

. Cycle in Front Squats

Yes, back squats take the title as the King Builder, but front squats offer a plethora of benefits:

• Increased core integrity, allowing greater depth without compromised spinal position and, thus, greater relative muscle activation at lighter weights compared to the back squat.
• Similar muscle activation of the back squat without as much joint compression and shear stress due to using less weight.
• Increased strength requirements of the thoracic extendors to hold position - a bonus for desk jockeys with kyphotic posture.

7. Spread the Floor

Allowing the knees to buckle in, known as valgus collapse, is a great way to reinforce poor mechanics and set you up for a knee injury. For most people, allowing the knees to buckle engrains dangerous technique, especially if it leads to uncontrolled valgus collapse during sport or recreation activities.

"Allowing the knees to buckle in, known as valgus collapse, is a great way to reinforce poor mechanics and set you up for a knee injury."

Prevent valgus collapse by spreading the floor and pushing the knees out during the squat. This emphasizes hip and posterior chain development and will skyrocket your squat numbers.

8. Train the Pause

If you’re squatting to depth, you need to be stable in the bottom position. Train the pause by using submaximal loads and squatting to maximum depth while maintaining trunk integrity (this means no butt-wink). Unless you’re training for a big total and need to hit certain depth, the risk versus reward probably isn’t worth a rock-bottom squat under load in the presence of butt-wink.

9. Bend the Bar

Don’t be lazy with the bar. Get your Hulk on and try to bend it around your body. If you’re not actively applying force to the bar, the bar will act on you – jumping off or burying you in failure, we don't fail at wny mma.

"If you’re not actively applying force to the bar, the bar will act on you."

Drive your elbows down and back to engage the lats, provide a larger shelf for the barbell, and create additionally stability in the trunk. Solomonow, et al concluded that over 200 muscles are activated during squat performance. Use them all to maximize your squat performance. 

Additionally, you’ll prevent the bar from jumping off your back during explosive squats, improving rep quality and decreasing injury risk. You don’t want to be that chump who loses a barbell behind your back during training anyway.

10. Rack at the Correct Height

We’ve all seen it: a rack set-up too high, a calf-raise walkout followed by the poor sap nearly cracking his skull when re-racking. Besides inappropriate barbell loading, improper rack set-up is the best way to get injured.

Set the rack up with the barbell set between nipple and shoulder height, low enough to allow you to squat to weight out and easily re-rack, as well.

Summary

The squat is a technical movement and squatting appropriately for your body type and goals is imperative to long-term success.Optimize your technique first, and then start piling on plates.

Take these tips into consideration and you’ll be squatting big weights without pain for years to come.

WNY MMA: Rotator Cuff prehab

For fighters, fitness junkies and the weekend warriors the wny mma is a place to train hard and push your limits passed what you originally thought possible. Along with this training, there are times when injury can't be avoided. In grappling arts like brazilian jiujitsu and striking arts like kickboxing. Below will be some suggestions for strengthening the muscles that make the rotator cuff. These four muscles really take a beating and are normally the ones damaged when lifting incorrectly or handling weights too heavy. Make sure to use some of these workouts in your daily routine, courtesy of wny mma & fitness. 

As an orthopedic surgeon, I am excited to share with you some important basic exercises that can help prevent shoulder injury. Strengthening the rotator cuff is imperative for any athlete in any sport. These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries.

I will share several specific exercises with you - all of which I recommend as an orthopedic surgeon and physician. I suggest you do the exercises three times per week, for three sets, each of which should include ten or fifteen repetitions. Also, please note that heavy weight does not have to be used, as it is vital you control the weight while performing these exercises.

The rotator cuff is compromised of four muscles:

1. Infraspinatus
2. Supraspinatus
3. Subscapularis
4. Teres minor

All of these muscles give stability to the shoulder and each has a specific, unique attachment to the upper humerus, or arm. Each muscle works in conjunction with the others to provide the harmony of motion essential for maintaining the muscular stability of the shoulders and preventing injuries such as rotator cuff tendonitis or rotator cuff tears. These muscles work in union with the labrum to keep the shoulder in the best positions kinematically when exercising or participating in sports.

"These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries."

The anatomy of the rotator cuff muscles is worth reviewing and understanding. These four muscles have specific attachments, origins and innervations. Knowing their origins and attachments gives us better insight into how these muscles perform.

Supraspinatus Muscle

The supraspinatus muscle originates on the supraspinatus fossa of the scapula. This particular muscle inserts on the highest portion of the facet of the greater tubercle of the humerus. The supracapular nerve innervates this muscle. This muscle essentially allows for lateral rotation of the humerus and initiates the abduction of the arm.

Infraspinatus Muscle

This muscle originates on the infraspinatus fossa of the posterior aspect of the scapula. The muscle inserts on the middle aspect of the greater tubercle of the humerus and is innervated by the suprascapular nerve. This muscle serves to laterally rotate the humerus.

Subscapularis Muscle

The subscapularis muscle originates on the subscapular fossa of the scapula and inserts on the lesser tubercle of the scapula. This particular muscle is innervated by the upper and lower subscapular nerves and serves to medially rotate the humerus.

Teres Minor Muscle

Lastly, the teres minor muscle originates on the upper aspect of the lateral border of the scapula and inserts on the lower part of the greater tubercle of the humerus. The teres minor muscle is innervated by the axillary nerve and serves to adduct and rotate the humerus laterally.

Exercises to Prevent Common Shoulder Injuries

Understanding the basic function of the rotator cuff muscles can give you insights about how we activate and use them. This will also afford you an opportunity to learn and practice exercises that can prevent strain and/or tear of the rotator cuff muscles.

"These injuries can be devastating to a person’s well being and athletic performance, and can even make general day-to-day activities quite difficult."

Common injuries associated with the shoulder that I evaluate in my orthopedic practice include the following:

• Rotator Cuff Tendonitis
• Rotator Cuff Bursitis
• Rotator Cuff Tears
• Labral Tears
• Shoulder Contusion
• Glenohumeral Ligament Strains and Tears

Rotator cuff injuries can affect individuals across a multitude of lifestyles and fitness levels. These injuries can be devastating to a person’s well being and athletic performance, and can even make general day-to-day activities quite difficult.

WNY MMA & Fitness: No Band Pull Ups Please!!!!

At wny mma, we do not allow our members to do band assisted pull ups and for various reasons. Below are some reasons why and alternatives to the pull ups you may have been considering. No worries, i'll wait while you read.

Bands Provide Inconsistent Assistance

The intent of banded pull ups is a good one. It provides assistance to the athlete so he or she can get the chin or chest to the bar. It is a cheap alternative to the expensive machine that provides a counterweight applied to the person’s legs or knees to assist him or her (sometimes called a Gravitron machine). But as the cliché goes, you get what you pay for. 

 

The banded pull up is like a spotter that is sometimes overly attentive and at other times not paying attention at all. Imagine someone spotting you on a bench press and at the bottom position, he yanks on the bar for you. At the top position, he is off checking his phone. The banded pull up is similar in how it assists people. 

The banded pull up is like a spotter that is sometimes overly attentive and at other times not paying attention at all."

The Solution - Get a Spotter

If you want to perform assisted pull ups, get a spotter. A spotter will be able to provide more optimal assistance by giving you enough assistance in your sticky spots so you can finish the movement and gain strength. In many group classes, it might be difficult to have spotters, but a team workout , just like the ones at wny mma, where one member is working and the other is spotting could be an alternative.

Bands Should Only Complement the Resistance Curve

In compensatory acceleration training of the squat, the athlete uses bands attached to the ground to provide greater resistance in the top part of the exercise where the movement is easier. With this technique, we learn to accelerate through our lifts, which helps us lift heavier things. In banded pull ups, we are doing the opposite by giving assistance in all the wrong places. 

The bottom of the pull up is where we need to start from a dead stop. We have no momentum and our leverage is at its worst. Sounds like a perfect place to help, right? Well, yes - but only if you don’t want to build strength. The places we struggle are where we build the most strength. The bottom of a banded pull up is like a jumping device for babies. It might be entertaining and fun, but it might not be the optimal way to build strength.

The Solution - Do Jumping Pull Ups

You can break through strength plateaus by getting stuck in the toughest positions. We do box squats or pause squats to practice being stuck in the bottom. Thus, I would suggest jumping pull ups, which simply involve jumping up on the bar and slowly lowering yourself down. The key is in resisting on the way down.

 

"A more advanced person could do pauses at his or her sticky points. This controlled and slow descent will build pull up strength much faster than bands."

In a workout, you can figure out how long each descent should be and shoot for time on the way down as the goal (e.g., each round will have five reps of two seconds on the way down). Don’t count reps where you don’t hold for the specified time. It will be much better for you in the long run if you don’t rush on the way down. A more advanced person could do pauses at his or her sticky points. This controlled and slow descent will build pull up strength much faster than bands.

Get Rid of the Bands 

The third reason is a sub-reason of the last one. If you are not creating strength in the right part of the strength curve, then you will have a difficult time getting off bands. Many people talk about a progression of going from greater resistance bands to lighter bands. But our body takes a long time to adapt to the dead weight at the bottom of the pull up and the bands are an inefficient way to build strength. As a result, I have seen many people a year into their training still doing pull ups on bands. No worries, as this is not a factor when training at wny mma.  

The Solution - Grease the Groove

As a person attempting your first pull up, more volume can be helpful. A greasing-the-groove type of program might be perfect for some. Every hour or so, do a few jumping pull ups with a slow descent. If you can’t do them throughout the day, do them everyday. A low daily volume over frequent days adds up to impressive gains.

Ring Rows Are a Better Alternative for Beginners

Ring rows are great for a beginning athlete. The movement is easily scaled by moving the feet forward or backward and/or bending the knees. 

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In many aspects of CrossFit and mixed martial arts fitness at wny mma, we do a lot of pressing movements (overhead presses, bench press, push ups). The pull up winds up being one of our only pulling movements. The pull up is great, but it is also good to change the angle of the pull to build up the muscles of the back, the rotator cuff, and around the scapula. I recommend ring rows or some type of bent-over row for everyone in order to create balance in muscular development and to support shoulder health. 

 

Another similar option is to place a bar in the rack. You can then do pull ups with your feet outstretched in front to provide assistance (i.e., a nice tight plank with the feet taking away some of the weight of the body). Some people also know this as an Australian pull up(because you’re “down under.”)

I recommend ring rows or some type of bent-over row for everyone in order to create balance in muscular development and to support shoulder health."

Wrap Up

As the saying goes (I may have it slightly wrong), friends don’t let friends do banded pull ups. Bands are like drugs. Please don’t get hooked on them. 

 

The only time a band would be appropriate is if the bands are attached to something on the floor and are providing resistance. That is a great use of bands as it gives the most resistance at the top of the movement and teaches explosiveness on the way up. 

 

But if your goal is to build strength for strict pull ups, I recommend ring rows and jumping pull ups with slow descents. These exercises will build strength much more quickly for the pull up.

Yoga at WNY MMA

Yoga at WNY MMA

You know what I find surprising, its that the participation in yoga around the western new york area is not at the level that it could be. This could be due to the misconception that the practice of yoga is only for women. This couldn't be further from the truth, and I will shed some light on why the guys can benefit from the practice, aswell as post a video at the end for your viewing pleasure of course. All this courtesy of WNY MMA.

Propioception

coming from the latin word propius which means ones own or individual and perception, propioception is the ability to sense where your body parts are in relation to space, aswell as the amount of strength being employed by them. In other words, its a very big deal. You can develop this sense to some degree throughout life, but it is significantly increased through athletic endeavors like; martial arts, gymnastics, yoga, etc. 

Improved Flexibility & Physical Condition

 Common issues for guys are tight hips, Calves and lower backs. Aswell as weak hip flexors, of course anything can be fixed once you know about it. But you won't find out how inflexible or weak your muscles are until you practice yoga. Those weaknesses will become apparent once you start working through the many postures and series of movements. Don't feel anxious about it, over time you will become stronger, no weights needed. Oh, and that flexibility will definitely come in handy for your grappling and striking, just a lil something to keep in mind.

Respiratory Issues?

Not after practicing yoga, in a study that included individuals who suffered from asthma, showed an improvement in vital lung capacity, forced expiratory volume, and expiration flow rate over the course of 8 weeks when compared with a control. What does this mean for you, gradual increase in respiratory health and performance. Meaning, you won't need that inhaler as much. 

Extras:

this was a relatively short article, but I will post some valuable information for the other benefits of yoga, aswell as a video of a UFC competitor that lived in india for a period of time to improve himself through the use of yoga. Its a very interesting video. So all in all, come by WNY MMA for your dose of yoga and mma. The more people to show interest, the more yoga classes we can have. So, the more the merrier. 

Thats all for today, WNY Signing out.

Womens fitness at WNY MMA & Fitness: Stop living on the treadmill

Womens fitness at WNY MMA & Fitness: Stop living on the treadmill

Have you been staring at that scale in the morning, constantly wondering why you see the same numbers there from last week, and the week before that. I bet you've been running for hours, hoping to lose those extra pounds. Well, you're in luck because your friendly neighborhood WNY MMA and Fitness has the scoop on how to reach that goal of summer bikini body year 'round. 

What you may not have known:

According to a study to compare steady state exercise (SEE) and high intensity intermittent exercise (HIIE); HIIE was shown to be more effective in reduction of total body mass, fat mass, trunk fat, and fasting blood insulin levels. Okay, so what does this mean for the non-science people. When you workout using the interval training protocol, you will burn more calories and fat. This will reduce that ever hated tummy fat, also known as the dreaded muffin top. Plus, that ideal body weight that you wanted, yup this is the way to get it. 

Steady State Exercise: Don't worry, it's not as bad as you think

Now don't misunderstand me, if you are just starting to exercise and need to build a strong base; then steady state exercise is the way to go. SEE builds cardiovascular health, a strong heart will do wonders for the body especially when working towards interval training. Its equally as important as interval training when you are on the heavier side of the scale. I know what you're thinking, well what are some examples of steady state exercise; running at a steady pace for the duration of a session, aerobic dancing with the same rhythm, exercise biking without changing the pedal resistance or speed. What is the one thing that all of these things and many more have in common, its working out at a steady state. Keeping your elevated heart rate at a steady level during the duration of your workout.

High Intensity Intermittent Exercise: Interval training

The women's fitness and coed fitness program here at WNY MMA and Fitness follows this particular protocol when it comes to fitness. Why is it that HIIE, or interval training as it is most commonly known, has such a strong following from the fitness community. It's because it works, and it works well. Here's the rundown; interval training in the most basic of terms, is burst training. Alternating between intense activity with intervals of lighter, less strenuous activity. An example of this would be sprinting for a short duration of time, like a minute; while alternating with walking or jogging. There are no limits to how beneficial this protocol is for the public; increase in resting metabolism, reduction of total body fat, increase in muscle, less time consuming, and the effects last.

One Last Thing:

Compare the body of fighters, sprinters, etc with those of marathon runners. Which body would you want, strong and powerful or slow and steady. Stop by WNY MMA and Fitness to get the body of your dreams.

Surgery time?

What happened to good ol fashion work? Ya' get fat then ya get your ass to the gym. Pretty simple, no? When you find yourself stuck with the decision it has got to a point of unhealthy situations. This is when you should be already looking into WNY fitness, not a surgeon. I found this article and thought it was a bit useful. 

Is surgery really the best way to deal with obesity?

I received an e-mail message from Dr. Justine Davies, the editor of The Lancet Diabetes & Endocrinology, announcing a series of review articles on bariatric surgery for treatment of obesity.
Bariatric surgery, she says,

is the most effective treatment for both obesity and type 2 diabetes. In many people with type 2 diabetes, bariatric surgery not only limits disease progression, but also reverses complications.

She asks: So why is this procedure not being used more often to treat
patients with obesity?

Bariatric surgery has substantial benefits in terms of weight loss, metabolic status, and quality of life. It is safe and effective, and the future savings made through prevention of comorbid diseases could counterbalance its high cost. The surgery should, therefore, be available as an option to use when appropriate, and not only when all other options have been eliminated. Bariatric surgery offers a real opportunity for preventing comorbid diseases and complications of obesity. If it is only used as a final resort, this opportunity will be missed.

I can think of several good reasons: pain and suffering, treatment complications, questionable long-term prognosis, and cost, for starters.
Prevention is a better option.
If only we knew how….
Here are the papers:

• Editorial: Bariatric surgery: why only a last resort?
• Comment: Is bariatric surgery safe?
• Comment: Quality of life after bariatric surgery
• Series 1: Reversal of organ damage after bariatric surgery
• Series 2: Mechanisms of bariatric surgery
• Series 3: Bone loss after bariatric surgery
• Series 4: Are criteria for bariatric surgery fit for purpose?

What is the best diet out there?

   One of the burning questions spinning through WNY fitness is "What is the best diet out there?" You see many different diets everyday and people swearing up and down that there diet is the best WNY fitness diet! If a diet works for one person is it going to work for another person? The answer is simple, NO!
   What works for one person is never guaranteed to work for another. In fact you may get opposite results. Take myself for example. I tend to take in between 4-6,000 calories per day and I'm not talking healthy calories either. If other people were to try this they would blow up in a few weeks. When I say "blow up" I mean gain weight. When in the WNY fitness world you have to find what is going to work for you. Everyone is different. I know we hear that about a hundred times a day but it is true. Our metabolisms burn at different speeds and in different ways. If a diet makes you feel like crap then its not for you. Although you still have to give it time. In addition choose something that is sustainable for the rest of your life. Stay away from the crash diets that promise lots of pounds in little time. You should choose a life style that fits you and is healthy.
   In addition, why do you need so much advice about your diet. If anything this is something we have all been educated about for our entire lives. You know what is a healthy choice and you know what is a poor choice. Most of the time it only boils down to self control. Stop looking for "diet attention" and handle it.
   Along with a new diet, choose a fitness plan that will work as well. Something, again that you can stick with. If its something you are only going to do for a month or a few weeks then skip it. Find what fits for you.


 

Back to the basics

Ever since the beginning of time humans look for short cuts or easier ways to do things. If you are part of WNY fitness you are no exception. Supplement companies are racking in millions and millions of dollars so you can get quicker results when you have everything you need right on the dinner table. WNY fitness, we need to wake up and smell the protein powder. Actually don't do that. Get your protein from your food and stop looking for results over night. Here is a fun little article I found online for getting back to the basics.

http://www.cutandjacked.com/Back-To-Basics

Some wonder why here at WNY MMA & Fitness we don't have a bunch of equipment all over the place or we don't have certain things that other gyms have. We do this for a reason! We believe in hard work, not overnight results (which are not going to happen). We can accomplish everything the other guys can and not use the millions in equipment that they use. Thus keeping you honest and in tune with your body. I promise you that when you hit your goals you will know the cost and you will respect the work you put in. Sure curls with 3 pound weights are kind of fun looking and your trainer may have been cuter but our results are undeniable!

Over training?

   So this will be our first post on the new WNY fitness blog page. Please if you have questions or comments about anything we post on here feel free to post. I wanted to start out with a topic widely talked about at WNY MMA & Fitness. When is it considered over training? When do you need a rest day? A lot of people in the WNY fitness realm will have a lot of different opinions on the matter but I enjoy the side which C.T Fletcher takes. Watch the video below to see his theory on over training in WNY fitness!

Please excuse the language, it is advised that if you are not an adult then do not watch this video.


http://www.youtube.com/watch?v=fRKLLqZXfVs


Any feedback?