Applied Fitness
Results You Can See: Working one-on-one towards your fitness goals, Our Personal Trainers set indivi
2 Locations To Serve You
Williamsville Village
5651 Main Street
Williamsville, 14221
Pines Of East Amherst
9372 Transit Rd,
East Amherst, 14051
11/03/2024
What does this mean when it comes to losing stubborn fat after 40+?
It means that if you want different results, you need a different routine.
Like choosing to eat a protein-packed breakfast over running on coffee til lunch.
Or even getting morning sunlight over scrolling through social media first thing in the morning
After a while, you wake up and realize you’re not only feeling better…
But these habits that once took effort are now just part of your new identity.
That’s how you stay fit and healthy well into your 40s, 50s, and even 60s...
And it’s how you build a future you can actually look forward to.
So, how does your routine need to change to get you different results?
Share your answers below for accountability and support!
11/03/2024
Williamsville Women in their 40s 🙋♀️🙋♀️🙋♀️ Have you heard?!
We want women in their 40s to try our truly life-changing approach to fitness - Totally Risk-Free!
We are a community of people dedicated to helping you feel more confident, strong and energetic with the tools of fitness, nutrition, and mindset. 💆♀️💪☁️
On a mission to transform lives, not just your body...
✅ Your Applied Fitness Coaches 𝗴𝗲𝗻𝘂𝗶𝗻𝗲𝗹𝘆 𝗰𝗮𝗿𝗲 about your progress.
✅ 𝗘𝘅𝗽𝗲𝗿𝘁 𝗸𝗻𝗼𝘄𝗹𝗲𝗱𝗴𝗲 in fitness and nutrition to help you reach your goals.
Here's what you'll get...
➡️➡️ Individualized workout plan designed so you reach your goals
🍎🍎 Customized nutrition plan specifically for your body and what you like to eat.
⚡⚡ Weekly Accountability Coaching so you never fall off like you may have with other programs
📈📈 InBody scan every 2 weeks to see exactly how much progress you're making.
BONUS: This month you'll also get a meal plan and grocery list to make it even easier to see results fast!
Warning ⚠️⚠️ When our clients see results and compliments start rolling in, they are hooked!
All fitness abilities are welcome and encouraged. 💕
11/02/2024
Night sweats.
Hot flashes.
No clue about how to eat.
This is how Brooke came to us — while eating around 1,000-1,200 calories per day.
In her STARTING ("adaptation") phase with us, she bumped that up to over 1,800...
And is now at over 2,200 calories a day.
What about her results, though?
Brooke is seeing clear muscle growth...
Better sleep...
Less stress...
And she's even improved her systems for handling her ADHD!
In her words:
"My body looks better at 50 than it did in my early 20s."
But notice how some of the biggest improvements in her life aren't just about physical changes...
Her entire quality of life is better.
Which isn't uncommon for our clients
Want to get the scoop on the program she used to do it...
And see the same (or even better) results for yourself?
Then follow the steps on this page and check it out!
https://www.buffalofatloss.com/
Our clients couldn't tone until they knew THIS...
They tried everything before Applied Fitness
Fads. Running. Low carb. No carb.
Any and every plan under the sun, they felt they'd tried it already.
And menopause just tanked things even more.
But there were 3 mistakes they kept making.
Mistakes that were so common, yet so easy to fix.
You can discover these 3 mistakes you've been making (and how to fix them) right here!
11/01/2024
In my new training guide, I'll show you how to:
- Build muscle
- Drop lbs
- Make proper nutrition simple & easy
- Train for strength and make the gym work for YOU, not the other way around
And you'll never have to waste time doing the boring, time-consuming, and stressful stuff you hate that every restrictive diet layers on thick.
Check it out here!
11/01/2024
Once you see these, you’re going to wonder why you didn’t think of them already!
The biggest takeaway here is that there’s no “right” way to meal prep.
Rather cook a big meal and save the leftovers? Go for it!
Love spending a few hours on a Sunday prepping ingredients and assembling your meals later? Have fun with it!
Whatever supports you most on your way to building healthier habits so you can make the second half of your life the best half of your life”].
🔥 Want my NEW meal prep checklist to help you mix-and-match meals, plan for the week, and save time and money while you’re at it? If so, DM me the words MEAL PREP and I’ll send you a free copy!
10/31/2024
Lean & Sexy.. NOT Big and Bulky
The key to definition without bulk (there is a difference!)
What makes the difference between women who get lean & strong...
Vs. big & bulky?
If you're worried about lifting weights and aren't sure how to start...
And you want to tone sustainably without lots of cardio...
You'll love this video!
Lean & Sexy.. NOT Big and Bulky The key to definition without bulk (there is a difference!)What makes the difference between women who get lean & strong...Vs. big & bulky?If you're worried ...
🌟 Busting Myths: Fat Gain After 40 is NOT Inevitable! 🌟
Think weight gain is unavoidable as you age? Think again! 🚫 Here's how you can maintain a healthy weight and feel fantastic:
1️⃣ Stay Active: Regular exercise, primarily strength training, helps keep your metabolism active and your body strong.
2️⃣ Mindful Eating: Focus on balanced meals with the right portions. Incorporate plenty of whole foods, lean proteins, and healthy fats to nourish your body.
3️⃣ Prioritize Sleep & Stress Management: Quality sleep and effective stress management play crucial roles in maintaining a healthy weight.
4️⃣ Listen to Your Body: Tune in to hunger cues and avoid emotional eating by finding alternative ways to cope with stress and emotions.
Embrace these strategies to defy the odds and thrive in your 40s and beyond. Remember, it's never too late to start! 💪💫
10/31/2024
5 reasons why you will love Fit Over 40 Transformation 👇 Many other women already do!
🔋 You’ll get back your “I can do ANYTHING” energy
💰 You’ll sleep like you haven’t got a single worry
💗 Your body will start working FOR you, not AGAINST you
💃 You’ll start losing stubborn hormonal weight
💖 You’ll finally feel like yourself again
Here’s what other women say about it:
💗 “Game changer! It’s made such difference in my life since I started ” Laura N.
💗 “Really made a difference in my life … 5 stars are not enough… just try it please.” Glenda C.
💗 “Never experienced a program that is an all in one like this before- does exactly what is says” Miriam A.
Click below to try it risk-free for 30 Days and experience what you have been missing.
5 Spooky and Scary Habits Sabataging Your Fat Lose Results 😱👻🧙👺
⚡️ Going ‘f*ck it’ mode on the weekend - you show up 5 days out of the week for your goals then let the other 2 slip. That’s 71%. That’s a below average performance and why you may not be seeing results as fast as you’d like. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⚡️ BLTs (bites, licks, and tastes) - untracked foods add up to bigger amounts that you’d imagine. Easily going 200-300 calories over in a day is a sure sign why results are happening. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⚡️ Underestimating the power of sleep - this is a big one. And one many of us struggle with. Lack of sleep sends loud ass stress signals to your body and has the potential to through your hormones off balance. Doing that will for sure make results wacky. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⚡️ Being sedentary - I mean. Do I really have to explain this one!? That’s a no brainer. Move your damn body and I promise you results will show. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⚡️ Over complicating the process - I blame the internet for this. There’s so much information out there and everyone’s got their own opinions. But at the end of the day it literally just comes down to eating healthy and working out. Those tactics will provide results. ⠀⠀⠀⠀
Here's What Women Over 40 Who Lose Weight (and KEEP it Off) Know...
What NO longer works:
1. Cardio - gone are the days of doing excessive cardio. Believe it or not - that no longer works for women over 40 and can put more stress on our bodies. We need to turn to strength training - 3x’s/week.
2. Eating under 1200 calories. I know we think this is the solution to lose weight but it is NOT! We need to eat to fuel our body and burn fat. By limiting food intake, it is only harming our bodies - not helping it.
3. Limiting Carbs. I know we are overly cautious when it comes to eating carbs. We think they are the enemy so we prepare our plate by removing or limiting them. Yes - processed carbs are the enemy but healthy carbs are not.
4. Exercise then sit all day. Back in the day, I think we spent a lot of time in the gym exercising but then we came home and sat the rest of the day. I think many of us still do that today. We think that because we got our 30-60 minute exercise in - we can then sit around the rest of the day.
That may have worked in the past but doesn’t today. We need movement throughout the entire day. We need to get up every 20 minutes and move around. We also need to get our steps in - minimum 7,000 each day.
STOP doing fitness the "OLD" way and start following a proven path for ultimate success (that lasts!)
10/29/2024
👆🏼 These could be your culprit to results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⚡️ Going ‘crazy” mode on the weekend - you show up 5 days out of the week for your goals then let the other 2 slip. That’s 71%. That’s a below average performance and why you may not be seeing results as fast as you’d like. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚡️ BLTs (bites, licks, and tastes) - untracked foods add up to bigger amounts that you’d imagine. Easily going 200-300 calories over in a day is a sure sign why results are happening. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚡️ Underestimating the power of sleep - this is a big one. And one many of us struggle with. Lack of sleep sends loud ass stress signals to your body and has the potential to through your hormones off balance. Doing that will for sure make results wacky. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚡️ Being sedentary - I mean. Do I really have to explain this one!? That’s a no brainer. Move your damn body and I promise you results will show. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚡️ Over complicating the process - I blame the internet for this. There’s so much information out there and everyone’s got their own opinions. But at the end of the day it literally just comes down to eating healthy and working out. Those tactics will provide results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let me know what you think in the comments below! 👇🏼👇🏼
10/29/2024
Are you a busy woman over 40 tired of feeling sluggish and self-conscious about your body? 🏋️♀️ It's time to take control and reclaim your confidence! 💪
Introducing our FREE Fit Over 40 Guide! Designed specifically for women like you, this Guide offers:
Effective fat-burning workouts tailored to your busy schedule 🔥
Metabolism-boosting meal plans and delicious recipes to fuel your journey 🥗
Expert guidance and support to keep you motivated and on track 🌟
But here's the catch: This offer is limited time only. ⏰ Don't miss out on this incredible opportunity to transform your body and your life.
Click here to get instant access to your FREE Fit Over 40 program:
Remember: Your journey to a healthier, happier you starts now. Let's go! 🎉
10/28/2024
Have you tried habit stacking yet?
It’s a tried and true way to help you build new, healthy habits because you’re leveraging routines you already have!
Some of the ways I stack my habits are:
✅10 minutes of yoga before dinner
✅Taking my vitamins after my drinking my green drnk
✅And 5 minutes of mobility exercises as soon as I end my run
Want help finding new ways to build (and keep) healthy habits?
Save this post and follow me for more!
10/28/2024
📣 Wanted: Ladies 40+ who want to move great, feel great, and stay healthy for years to come! 💪
We're a premium small-group personal training facility with coaches who are professional EXPERTS at helping busy adults 40+ of ALL fitness levels reclaim their vitality and transform their lives in as little as two sessions per week!
Our Fit Over 40+ Transformation is designed to meet the unique needs of women over 40.
🔥Lose weight, build strength, increase mobility, and improve energy levels WITHOUT having to hurt or beat up your body.
❌ You do NOT have to be in good shape to join this program.
🔥 It doesn't matter where you're starting from, this program is designed to change your life!
💪 But note: this is only for women who are ready to transform their health and fitness for GOOD!
If you're looking for the cheapest gym membership or everyone-does-the-same-stuff bootcamp class, this isn't for you. Our programs are customized to YOU and we actually guarantee your results. 💃
We will give you EVERYTHING you need to meet your goals:
✅ Personalized small-group workouts designed to blast fat, increase strength & mobility, and keep you pain-free
✅ Nutrition support to supercharge your progress without making you give up everything you love
✅ Individual accountability check-ins to keep you showing up & soaring past your goals
✅ A comfortable, safe studio with everyday people working on their health & fitness - no judgment or intimidation!
ALL OF IT.
💪 All we ask is that you try at your own pace, let your coach help you, and have fun with this! 🎉
Curious to learn more? Wanna see if its a good fit for you? Lets talk. Schedule a free VIP session so we can see if the Fit Over 40+ Transformation is right for you.
Message Us for more info.
10/27/2024
“Taking time to do nothing often brings everything into perspective." - Doe Zantamata
Everything changed when I started to leave more blank space on my calendar…
The more I unplug, the more I get clear on what really matters
This is so important when you’re working towards a big fitness goal
Rest days aren’t just about giving your body time to recover — they’re for your mind and spirit, too.
Without those moments of stillness, it’s easy to burn out or forget why you started in the first place.
It might feel counterintuitive, and it’s not always easy to disconnect, but taking that time almost always brings you back with more clarity, energy, and focus.
So, when was the last time you scheduled some “nothing” for yourself?
How can you unplug, even if it’s just for a few minutes today?
Please share this post if it helped you so you can help someone else, and follow me for Fitness Success After 40
Reset Your Metabolism After 40: Strength, Macros & Hormones!
Feeling sluggish and struggling with weight management after 40?
It's time to reignite your metabolism and feel your best! In this video, we'll explore a holistic approach to resetting your metabolism with three key strategies:
1. Strength Training: Discover the power of resistance exercises to build lean muscle mass, boost your resting metabolic rate, and enhance calorie burning. We'll guide you through effective workouts tailored for your needs.
2. Macro Magic: Learn how to balance your macronutrients—proteins, fats, and carbohydrates—for optimal energy and metabolic function. We'll share practical tips on meal planning and nutrient timing to fuel your body efficiently.
3. Hormone Harmony: Understand the role hormones play in metabolism and how to support them through lifestyle changes, including stress management, sleep optimization, and mindful movement.
Join us to transform your wellness journey and embrace a vibrant, energetic life after 40! Don't forget to like, subscribe, and hit the notification bell for more empowering health tips.
10/26/2024
Shall we Say Missy Is a Little Happy With Her Results 😍😍😍
🔥Fat Melted Away...
⬆Strength Increased...
✅Inches Vanished,,,,
💯Confidence & Energy Through The Roof,,,
and...
***As a side note: Looking at her jumping ability.. her career as a Rockette is still possible 🤣🤣🤣
3 Things:
💪What We Do
🤔How We Do It
❤️Why We Di It
10/25/2024
Do this one thing for better nutrition
Two things most people want…
Lose weight and get leaner.
And in order to do those two things, you know that you need to have good nutrition!
But most people fall short in one area…
Protein.
People simply don’t eat enough protein.
In fact, they severely undereat it for their goals.
I know what the ‘daily recommended amount’ says for people.
But understand that is the ‘bare minimum’ to avoid nutritional deficiency.
I don’t want to just be ‘barely’ surviving.
I want to thrive!
I want my body to perform at its peak.
And we need to eat as such.
I can’t give you a recommendation in this post, but add up what you’re eating.
Most adults should never be less than 100 grams per day.
If you're coming up short AND want to really boost your fat burning metabolism then consider 1st Phorm Protein. It mixes easily, tastes great, is filling and keeps me energized all day!
Is this why your hormones are out of whack...?
Macros. Strength training.
These are undoubtedly crucial components of a successful fitness journey. But there's one more piece to the puzzle that often gets overlooked:
sleep.
Without sufficient sleep, even the most dedicated workout routines and carefully planned diets can fall short.
When you're sleep-deprived, your body's hormones, which regulate metabolism and appetite, can become imbalanced. This can lead to increased cravings, reduced energy levels, and slower weight loss.
So, how much sleep do you need? Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, ensure your sleep environment is dark and quiet, and limit screen time before bed.
By prioritizing sleep, you'll support your body's ability to recover from workouts, burn fat, and build muscle.
So, next time you're feeling frustrated with your fitness progress, consider whether your sleep habits might be the missing piece of the puzzle.
10/25/2024
Mortified!
You've heard all the statistics.
"The average American OVER 40 + gains 'X' pounds and can't lose it."
What if I told you this didn't have to be your reality?
I've been working with a small group of high- achieving--high performing women 40 and over.
.. and helping them realign their metabolism & hormones so they can...
*Remove the belly bloat
*Flatten their tummy
*And trim the flab from their arms
Using a simple (and repeatable) 3 step body toning formula.
You want in?
“MESSAGE” is to get the details…
10/24/2024
Motivate | Educate | EMPOWER
Our mission has always been to motivate,, educate and empower
💡1st we MOTIVATE you on change. We show you a roadmap to achieving the results you desire (and deserve!)
💡2nd we EDUCATE you on HOW to change. How to build lasting health and fitness discipline a lifelong reality
💡3rd we EMPOWER you to overcome, breakdown and eliminate any limiting self beliefs. Helping you develop the discipline to achieve life changing results
YOU can do it
YOU are worth it
YOU deserve it
- Your biggest fan Brian
#☮️&❤️
10/24/2024
EXERCISE ISN’T THE ONLY WAY WE HELP YOU LOOK, FEEL AND PERFORM YOUR BEST
Assisted Stretching After EVERY Session: INSTANTLY RELIEVE SORENESS AND TIGHTNESS BEFORE OR AFTER YOUR WORKOUT
Assisted stretching helps elongate your toned muscles and improves flexibility and eliminates the aches and pains that slow you down!
10/24/2024
Meet your new favorite gluten-free Fall dessert! 🍂
😋This Gluten-Free Cranberry Apple Crisp is the perfect balance of sweet and savory…
Plus, it packs an added heart-healthy boost of Omega 3s and ALA from the chia seeds!
Here’s your recipe 👇
✨Filling ✨
3 large apples, peeled, cored and chopped
2 cups (200 g) cranberries fresh or frozen
Juice of ½ orange
½ cup (95 g) coconut sugar
2 Tbsp chia seeds
1 tsp cinnamon
✨Crisp Topping ✨
1 cup (110 g) chopped walnuts
1 cup (80 g) rolled oats (be sure to buy “gluten-free” if you’re sensitive)
¼ cup (55 g) grass-fed butter, cut into small cubes (swap this with a plant-based butter if you’re dairy-free!)
2 tbsp maple syrup or honey
¼ tsp sea salt
1️⃣ Preheat oven to 375ºF/190ºC and grease a 9x9 inch (23x23 cm) baking dish with coconut oil or butter.
2️⃣ In a bowl, mix apples, cranberries, orange juice, sugar, chia seeds, and cinnamon. Pour into the baking dish.
3️⃣ In another bowl, combine pecans, oats, butter, maple syrup, and sea salt until crumbly. Sprinkle over the fruit.
4️⃣ Bake for 45-50 minutes, until bubbly and golden brown. Let sit for 10-15 minutes before serving. Then ENJOY!
📷 Make sure you save this recipe, take a photo, and tag me when you make it!
Save this and follow me for more recipes!
Click here to claim your Sponsored Listing.
Actively Change Your Life
Our Boutique Fitness studio specializes in 30 minute fat burning workouts that are fun, challenging, high energy and always effective!
Experience our awesome workouts, nutritional coaching and accountability tracking in our private, distraction-free studio and see the difference!
#fitbodybuffalo #fatlossbuffalo
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Website
Address
Williamsville, NY
Opening Hours
| Monday | 5:30am - 8pm |
| Tuesday | 5:30am - 8pm |
| Wednesday | 5:30am - 8pm |
| Thursday | 5:30am - 8pm |
| Friday | 5:30am - 8pm |
| Saturday | 5:30am - 8pm |
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