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Monday 5:45am - 7:30pm Tuesday 5:45am - 7:30pm Wednesday 5:45am - 7:30pm Thursday 5:45am - 7:30pm Friday 5:45am - 7:30pm Saturday 8am - 1pm

TrainSMART Buffalo

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Buffalo, NY
TrainSMART Buffalo

TrainSMART Personal Fitness TrainSMART creates and coaches CUSTOMIZED FITNESS PROGRAMS that EMPOWER YOU to PERFORM BETTER in life and in your career.

TrainSMART offers semi-private group exercise programs, 1-on-1 personal training, Wellness Lectures / Seminars, and makes it easy, fast, and affordable to bring an on-site fitness center to your business. TrainSMART was founded on the belief that training SMARTER produces greater results than training HARDER. You need to train the MIND before you can train the BODY. Initial gains in strength and p

erformance come from the central nervous system and NOT the muscular system. Our work is very cerebral. It's about establishing CONNECTION with our clients and developing CHEMISTRY, which turns workouts into a FLOW. We keep our finger on the pulse of our clients and are careful to push at just the right level of intensity. A training session becomes more like a WORK OF ART or a THEATRIC PERFORMANCE. Clients regularly remark that they're surprised they don't have to beat themselves up to accomplish their goals. Generally, clients come to us for the following reasons:

Lose Weight & Fat

Add Lean Mass (Muscle) & Increase Strength

Improve Performance

Among other things, we ultimately help clients to:

Increase Confidence

Feel Great

Boost their Immune System

Have More Energy

Get Stronger Physically & Mentally

Perform Better in life, the office , & in the competitive playing they compete in every single day

* Cardiorespiratory Training
* Core Training
* Balance Training
* Reactive Training
* Speed, Agility, & Quickness Training
* Resistance Training
* TRX Suspension Training
* Power Plate Training
* & more! CHECK OUT MY WEBSITE FOR MORE INFORMATION at
www.TrainSMARTbuffalo.com

07/06/2025

🌟 CLIENT SPOTLIGHT: Christine Ambrosone! 🌟
She’s a powerhouse in cancer research 🧬 AND still makes time to stay strong, healthy, and active 💪

Wondering how she does it?
📖 Read her full story under our News/Updates tab on the website!
🔗 https://trainsmartbuffalo.com/blog/news-updates/article:client-spotlight-christines-story-strength-training-for-a-vital-life-the-rest-of-my-life/

You can be busy and healthy—and Christine shows us how.
👟 Want to follow in her footsteps?

📲 Call or Text us at (716) 650 0535

07/05/2025

Did you know that 80% of U.S. jobs are considered sedentary? That means most people are sitting… A LOT.

And according to the CDC, about 1 in 4 adults aren’t exercising at all.

If this sounds familiar, you’re not alone — but you can take action.

Regular exercise can improve energy, reduce pain, boost your mood, and help you feel more in control of your health.

💪 Ready to make a change? We’d love to help. Contact us today and let’s start your fitness journey together.

📲 Call or Text (716) 650-0535 or Visit our website!

06/30/2025

💪 Outpace Age with Intelligence, Strategy, Commitment, and Care!

At TrainSMART, we create customized programs to help you:
✅ Build strength and muscle
✅ Burn fat
✅ Boost energy
✅ Improve balance and focus

Feel stronger and more vibrant than ever with fitness strategies designed for YOU.

📲 Call or Text (716) 650 0535 today to take the first step!
🔗 Website link: https://trainsmartbuffalo.com/

06/25/2025

Nobody out does God #2 this summer! Pictures from the backyard this morning! So beautiful!

05/20/2025

Stay active doing the things you love

Or build the strength to support someone you love

We’re here to help.

At TrainSMART, we specialize in helping older adults safely and effectively improve:
✔️ Strength
✔️ Balance
✔️ Energy
✔️ Bone density
✔️ Confidence

We believe that with intelligent strategy, expert coaching, and individualized care — you can feel better and stronger than you did 20 years ago.

🔗 Read Fred’s story and discover how we can help you too:
https://trainsmartbuffalo.com/blog/news-updates/article:safestrengthtrainingforseniors/

Outpace Age with Intelligence, Strategy, Commitment, and Care.
At TrainSMART, we specialize in creating safe, customized programs designed to build muscle and bone, burn fat, increase strength, enhance balance, boost energy levels, and improve cognitive function. As experts in longevity, our intelligent strategies are crafted with your unique needs in mind. Through unwavering commitment and personalized care, we believe you can feel better and stronger than you did 20 years ago.

Take the first step toward a more vibrant, energetic you.

CALL or TEXT (716) 650 0535 today and let’s outpace age Together!

05/16/2025

In your everyday life, when do you ever do a crunching motion with your core?

Answer: Never.
Most people still think of the core as something you train with crunches and sit-ups.
But your core’s real job isn’t to bend and twist — it’s to resist those movements.

✅ It’s your body’s anchor. It transfers power from your hips to the rest of your body.
✅ It stabilizes your spine so you can lift, run, swing, and move safely.
✅ It absorbs force — and creates it — without excess strain on your joints.

Whether you’re trying to hit a golf ball farther, avoid another flare-up of back pain, or just feel stronger in daily life…
You need a core that’s built for stability and endurance, not motion.

At TrainSMART Personal Fitness, we teach core training the right way — with a science-backed strategy that protects your spine, boosts your performance, and rebuilds strength where it matters most.

📖 Read more in our article:

Outpace Age with Intelligence, Strategy, Commitment, and Care.
At TrainSMART, we specialize in creating safe, customized programs designed to build muscle and bone, burn fat, increase strength, enhance balance, boost energy levels, and improve cognitive function. As experts in longevity, our intelligent strategies are crafted with your unique needs in mind. Through unwavering commitment and personalized care, we believe you can feel better and stronger than you did 20 years ago.

Take the first step toward a more vibrant, energetic you.

CALL or TEXT (716) 650 0535 today and let’s outpace age Together!

05/15/2025

“How do I strengthen my glutes and core at home without hurting my back?”
Here’s one of the most effective, underrated exercises you can do — starting today.
✅ The Hip Bridge.
Your glutes are part of your core. They stabilize your pelvis, support your lower back, and create the foundation for powerful, pain-free movement.
When your glutes are weak, your back, hips, quads, and even knees start picking up the slack — often leading to chronic pain and injury.
Here’s how to do the hip bridge correctly — no gym required:
1. Lie on your back with knees bent, feet flat on the floor, hip-width apart.
2. Brace your core — imagine preparing for a punch to the stomach. Think bringing your ribs down to your belly button
3. Drive through your heels to lift your hips off the ground.
Imagine squeezing a quarter between your glutes to pick your hips off the ground
4. Squeeze your glutes hard at the top — don’t overextend your lower back.
5. Lower with control. Repeat for 8–15 reps.
🔍 Pro Tip: If you feel it more in your hamstrings or low back, you’re not activating your glutes properly. Bring your feet closer to your glutes to deactivate your hamstrings.
Glutes are not optional — they’re essential for lifting, walking, standing, running, and even sitting with proper posture.
Strong glutes = a supported spine, better athleticism, and lower injury risk.

📞 Have questions or need help? Call us: 716-650-0535
Outpace Age with Intelligence, Strategy, Commitment, and Care.
At TrainSMART, we specialize in creating safe, customized programs designed to build muscle and bone, burn fat, increase strength, enhance balance, boost energy levels, and improve cognitive function. As experts in longevity, our intelligent strategies are crafted with your unique needs in mind. Through unwavering commitment and personalized care, we believe you can feel better and stronger than you did 20 years ago.
Take the first step toward a more vibrant, energetic you.
CALL or TEXT (716) 650 0535 today and let’s outpace age Together!

05/12/2025

Why Does Your Lower Back Keep Hurting — Even After Stretching, Massages, or Chiropractic Care?
One critical factor consistently stands out: core strength.
A weak core leaves your spine unsupported, forcing it to compensate in ways that increase stress on your discs, joints, and ligaments. Over time, this leads to chronic pain, stiffness, and reduced mobility.
At TrainSMART Personal Fitness, we see these challenges every day — and we help our clients overcome them with a smarter, more strategic approach.
If you've struggled with low back pain or want to prevent it, understanding the relationship between your core and your spine is essential. Here’s why your core matters so much for low back health:

🔹 Your core is more than just abs.
It’s a dynamic network of muscles, including:
Deep stabilizers like the transverse abdominis

Postural muscles along your spine

Obliques, diaphragm, pelvic floor, and glutes

Together, these muscles protect your spine, transfer energy efficiently, and keep your body balanced during everything from lifting groceries to running a marathon.

🔹 When your core is weak, your back suffers.
Weakness, poor coordination, or inactivity in these muscles causes your lower back to overcompensate, leading to:
Increased spinal disc stress

Joint wear and tear

Poor posture

Chronic pain that persists over time

🔹 Common weaknesses behind low back pain include:
Underactive core muscles

Weak glutes and hamstrings

Poor postural control

Effective core training isn’t about endless sit-ups.
It’s about building stability, endurance, and coordination — teaching your body how to stabilize under pressure and move safely every day.
At TrainSMART, we don’t believe in one-size-fits-all solutions.
We see you as an individual — your history, your challenges, and your goals — and we create personalized programs to help you build a strong, resilient core for life.

It’s never too late to start.
Whether you’re managing injuries, preventing future problems, or simply aiming to feel stronger and move better, you can take back control of your back health — starting today.
Read the full article here:
[Unlocking the Connection Between Core Strength and Low Back Health - TrainSMART - Buffalo, NY]
Or if you're ready to take action now, call or text us today at (716) 650-0535.

Outpace Age with Intelligence, Strategy, Commitment, and Care.
At TrainSMART, we design safe, customized programs that build muscle and bone, burn fat, enhance strength and balance, boost energy, and improve cognitive function.
As experts in longevity, we believe you can feel better and stronger than you did 20 years ago — with intelligent strategies, unwavering commitment, and personalized care.
Take the first step toward a stronger, more vibrant you.
CALL or TEXT (716) 650-0535 today — and let’s Outpace Age Together.

05/09/2025

Here are some clips from an interview with our client Ellen.
She came to us 11 years ago with back and knee pain. She says "even though I am 11 years older, I have less issues and less pain compared to when I first came here.
She particularly likes how the tailored programs and small group settings allow her to have a nice atmosphere while still getting a personal training experience.
In this short interview, you'll hear from real a TrainSMART client who found a better way to move, feel, and live better.
Whether you're managing chronic pain or just want to stay active and strong as you age, learn how TrainSMART is different and can help you and your unique needs.

Click here to read about the full interview:https://trainsmartbuffalo.com/blog/news-updates/article:client-spotlight-ellens-story-of-strength-balance-and-pain-free-living

Outpace Age with Intelligence, Strategy, Commitment, and Care.
At TrainSMART, we specialize in creating safe, customized programs designed to build muscle and bone, burn fat, increase strength, enhance balance, boost energy levels, and improve cognitive function. As experts in longevity, our intelligent strategies are crafted with your unique needs in mind. Through unwavering commitment and personalized care, we believe you can feel better and stronger than you did 20 years ago.
Take the first step toward a more vibrant, energetic you.
CALL or TEXT (716) 650 0535 today and let’s outpace age Together!

05/07/2025

Strengthen Your Core — and Your Bones — with the Farmer’s Walk 🏋️‍♂️
If you want stronger abs, better posture, AND healthier bones, the Farmer’s Walk is one of the best exercises you can do.

Here’s exactly how to do it:
✅ Pick up a heavy dumbbell or kettlebell in each hand.
✅ Stand tall — shoulders back, chest proud, and core braced tight (imagine someone about to punch you in the gut)
✅ Keep your arms straight at your sides — no swinging or leaning. (Think about ripping the weight apart from each other)
✅ Walk forward in a straight line for about 20–30 seconds, keeping a strong, upright posture. (Think about standing like your 10 ft tall)
✅ Turn around carefully and walk back.
👉 How it helps your bone density:
The Farmer’s Walk loads your skeleton with weight in a SAFE way — and your bones respond to this stress by getting stronger and denser.
Just like muscles grow with resistance training, bones rebuild and strengthen when you challenge them with heavy, functional movements.
Pro Tip:
Choose a weight that’s heavy enough to be challenging but still lets you maintain perfect form.

Keep your steps steady and your body tall — don’t rush it.

🏋️‍♀️ Functional strength + healthier bones = a stronger, more resilient YOU.
Want to learn more smart ways to build bone density and strength?
Read the article to learn more. https://trainsmartbuffalo.com/blog/news-updates/article:trainsmart-at-home-2-farmers-walk/
Outpace Age with Intelligence, Strategy, Commitment, and Care.
At TrainSMART, we specialize in creating safe, customized programs designed to build muscle and bone, burn fat, increase strength, enhance balance, boost energy levels, and improve cognitive function. As experts in longevity, our intelligent strategies are crafted with your unique needs in mind. Through unwavering commitment and personalized care, we believe you can feel better and stronger than you did 20 years ago.
Take the first step toward a more vibrant, energetic you.
CALL or TEXT (716) 650 0535 today and let’s outpace age Together!

05/05/2025

Do you have thyroid cancer and are on medication for hormone replacement?
If you do, you are at risk of osteopenia, this increase of hormones breaks down your bones.
It is not just post-menopausal women who are at risked for osteopenia.
Thyroid cancer medications (consult your doctor), sedentary lifestyle, and poor diet, all put you at a higher risk for losing bone density.
However, IT IS NOT TOO LATE!
Research shows that weight bearing activities (especially those that involve impact and resistance) are critical for improving bone mineral density.
Bone density naturally declines with age — especially for postmenopausal women.
But losing bone density is inevitable — But, you can slow the loss substantially with functional training.
At TrainSMART Personal Fitness, we help people improve bone density with smart, personalized functional strength training programs.
Functional strength training actively signals your bones to rebuild stronger.

✅Strength training isn’t just about muscles — it’s one of the most powerful ways to stimulate bone growth.
✅ When you challenge your body with the right resistance, your bones respond by becoming stronger and denser.
✅ Even if you’re already facing bone loss, it’s not too late to make a difference.
Functional strength training — movements like squats, lunges, pushes, pulls, and carries — is key.
It not only strengthens your bones but also improves balance, stability, and helps prevent falls and fractures.
If you want to stay active, independent, and strong for life, there’s real hope — and real strategies — available.
➡️ Learn exactly how strength training improves bone density and how to get started safely.
Read the full article here: https://trainsmartbuffalo.com/blog/news-updates/article:how-can-strength-training-improve-bone-density/

Outpace Age with Intelligence, Strategy, Commitment, and Care.
At TrainSMART, we specialize in creating safe, customized programs designed to build muscle and bone, burn fat, increase strength, enhance balance, boost energy levels, and improve cognitive function. As experts in longevity, our intelligent strategies are crafted with your unique needs in mind. Through unwavering commitment and personalized care, we believe you can feel better and stronger than you did 20 years ago.
Take the first step toward a more vibrant, energetic you.
CALL or TEXT (716) 650 0535 today and let’s outpace age Together!

05/02/2025

Mcgill curl up
Still struggling with low back pain and want an exercise to begin to help with the pain?
A McGill curl up is a simple, science-backed exercise that builds core strength without aggravating your spine.
This exercise increases strength and endurance for the front of your core and will help prevent the unnecessary flexion and extension in your spine that causes you pain.
Here’s how to do it step by step:
1. Lie on your back with one leg straight, one knee bent.
2. Place your hands under the natural curve of your lower back.
>You want to feel your hands under your back,
DON’T crush them
> If there is pain in your shoulder or neck,
place one hand behind your head and one
behind your lower back.
3. Brace your core — like you're about to be punched in the gut.
>Think about bringing your ribs to your belly
button
> Pretend to hold your p*e
4. Without moving your lower back, lift your head,
shoulders, and chest slightly off the ground.
>Imagine a string connect from the ceiling to
your chest and it is pulling you to the
ceiling
>If there was a scale under your shoulder
blades, unbalance the scale
5. Remember to Breathe
> Breathe Wide into your nose MAINTAIN
THAT CORE STIFFNESS
> Breathe out like you are blowing out
1000 birthday candles
6. Hold for 10 seconds or 3-5 breath cycles (Breath
in + Breath out = 1 cycle)

Do 3–5 reps per side. This teaches your body how to stabilize your spine while building endurance in the right muscles.

This isn’t just about getting stronger. It’s about building a foundation that allows you to move, train, and live without fear of injury or limitation.

This is one of the many exercises that have helped hundreds of our clients become relieved of their back pain.

Visit: TrainSMARTBuffalo.com
The Article: https://trainsmartbuffalo.com/blog/news-updates/article:trainsmart-at-home-1-the-mcgill-curl-up/

Outpace Age with Intelligence, Strategy, Commitment, and Care.
At TrainSMART, we specialize in creating safe, customized programs designed to build muscle and bone, burn fat, increase strength, enhance balance, boost energy levels, and improve cognitive function. As experts in longevity, our intelligent strategies are crafted with your unique needs in mind. Through unwavering commitment and personalized care, we believe you can feel better and stronger than you did 20 years ago.

Take the first step toward a more vibrant, energetic you.

CALL or TEXT (716) 650 0535 today and let’s outpace age Together!

Address

Innovation Center/Buffalo Niagara Medical Campus/640 Ellicott Street/1st & 2nd Floor
Buffalo, NY
14203

Opening Hours

Monday	5:45am - 7:30pm
Tuesday	5:45am - 7:30pm
Wednesday	5:45am - 7:30pm
Thursday	5:45am - 7:30pm
Friday	5:45am - 7:30pm
Saturday	8am - 1pm

Website

http://www.trainsmartbuffalo.com/

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