Better Health & Nutrition

04/26/2024

🔥 Get Fit in 15! 🔥 Looking to spice up your fitness routine? Try our quick and effective 15-minute full-body workout with small weights! Perfect for busy bees and fitness Kings and Queens. 🐝💪



I’ve got just the thing to get you moving and grooving with those weights.

Here’s a 15-minute full-body workout that will target all the right spots, including those tummy muscles. Grab your small weights, and let’s get started!

🌟 15-Minute Full-Body Blast 🌟

Warm-Up (2 minutes)

💥Arm Circles: 30 seconds each direction

💥Leg Swings: 30 seconds each leg

Workout Circuit (12 minutes - 2 rounds)

💥Squats with Shoulder Press (1 minute): Hold weights at shoulder height, squat down, stand up, and press weights overhead.

💥Lunges with Bicep Curls (1 minute): Step into a lunge while curling weights up to your shoulders.

💥Plank Row (1 minute): In a plank position, row one weight up to your side, then switch.
Deadlifts to Upright Row (1 minute): With weights in front, bend at the hips, then stand and pull weights to chest.

💥Russian Twists (1 minute): Sit on the ground, lean back slightly, and twist side to side holding a weight.

💥Glute Bridges with Chest Press (1 minute): Lie on your back, lift hips, and press weights up from your chest.

Cool Down (1 minute)😤

Full Body Stretch:

Reach high, then touch your toes, hold for 30 seconds.

Torso Twists:

Stand and gently twist your torso side to side for 30 seconds.

Remember to keep your movements controlled, focus on your form, and most importantly, have fun with it!

🏋️‍♂️What You’ll Need:

A pair of small weights (up to 10 lbs)
A sprinkle of motivation
A dash of determination

🏋️‍♂️ Let’s Crush It:

Warm-up those muscles
Dive into our power-packed circuit
Cool down and stretch it out

🎉 Why You’ll Love It:

Targets all muscle groups
Boosts metabolism
Fits into any schedule

📣 Join the Movement:

Share your workout selfie with and
Tag us with
Let’s get those gains and feel the burn together! 🔥🏋️‍♀️

Serving Western New York!

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04/25/2024

Hey BH & N Fam!! 👋
Here’s a quick, intense workout plan designed for men, women, and seniors across various weight classes: 🔥

♂️Men (Beginner, Intermediate, Advanced)

💥Beginner (Lightweight Class)

Warm-Up: 5 minutes of brisk walking
Crunches: 2 sets of 15 reps
Plank: 2 sets of 20 seconds
Russian Twists: 2 sets of 20 reps (with lightweight)

💥Intermediate (Middleweight Class)

Warm-Up: 5 minutes of jump rope
Leg Raises: 3 sets of 12 reps
Bicycle Crunches: 3 sets of 15 reps
Side Plank: 2 sets of 30 seconds each side

💥Advanced (Heavyweight Class)

Warm-Up: 10 minutes of high knees
Hanging Leg Raises: 3 sets of 10 reps
Mountain Climbers: 3 sets of 30 seconds
Weighted Plank: 3 sets of 45 seconds (with added weight)

♀️Women (Beginner, Intermediate, Advanced)

💥Beginner (Lightweight Class)

Warm-Up: 5 minutes of stationary cycling
Reverse Crunches: 2 sets of 15 reps
Standing Oblique Crunches: 2 sets of 15 reps each side
Flutter Kicks: 2 sets of 20 reps

💥Intermediate (Middleweight Class)

Warm-Up: 5 minutes of stair climbing
Pilates 100: 3 sets
V-Ups: 3 sets of 12 reps
Plank with Hip Dips: 3 sets of 15 reps each side

💥Advanced (Heavyweight Class)

Warm-Up: 10 minutes of burpees
Toe Touches: 3 sets of 15 reps
Plank Jacks: 3 sets of 30 seconds
Turkish Get-Up: 3 sets of 5 reps each side (with moderate weight)

👴🧓Seniors (Light, Moderate, High Activity Level)

💥Light Activity Level

Warm-Up: 5 minutes of walking in place
Seated Knee Lifts: 2 sets of 10 reps each leg
Seated Side Bends: 2 sets of 10 reps each side
Seated Marching: 2 sets of 20 reps

💥Moderate Activity Level

Warm-Up: 5 minutes of water aerobics (if accessible)
Standing Pelvic Tilts: 2 sets of 12 reps
Chair Leg Extensions: 2 sets of 10 reps each leg
Standing Knee to Elbow Lifts: 2 sets of 10 reps each side

💥High Activity Level

Warm-Up: 5 minutes of light jogging or swimming
Wall Push-Ups: 3 sets of 10 reps
Standing Oblique Twists: 3 sets of 12 reps each side
Balance Ball Crunches: 3 sets of 10 reps (if comfortable)

Note: It’s important to adjust the intensity and volume based on individual fitness levels and consult with a healthcare provider before starting any new exercise regimen, especially for seniors or those with health concerns.

Remember to use proper form, breathing, and hydration throughout the workout.
Each session should end with a cool-down period consisting of stretching to prevent injury and aid recovery.

Enjoy the burn! 🔥

04/22/2024

HAPPY MONDAY BH & N FAM! Let's Kick this week into Gear ⚙️

10-Minute Daily Cardio Blast 💥

1. Jumping Jacks - 2 minutes
2. High Knees - 1 minute
3. Mountain Climbers - 1 minute
4. Quick Feet - 1 minute
5. Butt Kicks - 1 minute
6. Burpees - 2 minutes
7. Skaters - 1 minute
8. Cool Down: Stretch - 1 minute



1 Week High Fat-Burning Meal Plan 🔥

Monday:

Breakfast: Green Tea & Oatmeal with Berries
Lunch: Grilled Chicken Salad with Avocado
Dinner: Baked Salmon with Steamed Broccoli

Tuesday:

Breakfast: Protein Smoothie with Spinach and Banana
Lunch: Turkey Lettuce Wraps
Dinner: Quinoa and Black Bean Stuffed Peppers

Wednesday:

Breakfast: Greek Yogurt with Honey and Almonds
Lunch: Tuna Salad on Whole Grain Bread
Dinner: Stir-Fried Tofu with Mixed Vegetables

Thursday:

Breakfast: Scrambled Eggs with Sautéed Kale
Lunch: Chickpea and Cucumber Salad
Dinner: Lemon Garlic Shrimp over Zucchini Noodles

Friday:

Breakfast: Chia Seed Pudding
Lunch: Lentil Soup
Dinner: Grilled Portobello Mushrooms with Roasted Asparagus

Saturday:

Breakfast: Avocado Toast with Poached Egg
Lunch: Quinoa Salad with Roasted Vegetables
Dinner: Chicken and Vegetable Skewers

Sunday:

Breakfast: Berry and Banana Protein Pancakes
Lunch: Caprese Salad with Balsamic Glaze
Dinner: Baked Cod with Sweet Potato Fries



Feel free to adjust the meals according to your dietary preferences and the availability of ingredients! 💪🍽️



💥SMASH THAT CALL NOW BUTTON BELOW & LET'S GET YOU STARTED ON CRUSHING YOUR 2024 BODY GOALS!! 💪🔥

04/21/2024

Hydration: Your Daily Dose of Wellness 💧

Ever wonder why we need to drink water even when we’re not feeling thirsty? Well, think of water as the oil that keeps the engine of your body running smoothly. Without it, we’re like a car trying to run on empty—things just start to break down!

Here’s a little hydration humor for you: Why don’t water molecules get along with each other? Because when they’re together, they always have a polar-izing opinion! 😂

But jokes aside, staying hydrated is crucial for your health. It helps maintain your energy levels, supports brain function, and can even help you lose weight.

So, let’s make a toast with our water bottles to good health and better habits!

👍 Like this post if you’re ready to make hydration a priority, and follow Better Health and Nutrition for daily wellness tips!

04/21/2024

Very important, try it out.

04/19/2024

🏋️‍♂️ Weekend Warrior Workout Challenge 🏋️‍♀️

Hey BH & N Fam! 💪

Ready to kickstart your weekend with a bang? I’ve crafted a 3-day workout routine that’s perfect for busy bees who want to stay fit on the fly! 🐝

💥Friday - Full Throttle Friday

Warm-Up: 5-minute brisk walk or jog
Circuit (3 rounds):
10 Burpees
15 Jump Squats
20 Push-Ups
25 Sit-Ups
Cool Down: Stretching routine

💥Saturday - Supercharged Saturday

Warm-Up: 5-minute dynamic stretching
HIIT (20 seconds on, 10 seconds rest, 4 rounds each):
High Knees
Mountain Climbers
Plank Jacks
Bicycle Crunches
Cool Down: Yoga flow for flexibility

💥Sunday - Serene Strength Sunday

Warm-Up: 5-minute light cardio
Strength Training (3 sets):
12 Dumbbell Lunges (each leg)
10 Dumbbell Shoulder Presses
15 Dumbbell Rows (each arm)
20 Glute Bridges
Cool Down: Meditation and deep breathing

Let’s crush this, team! Remember, consistency is key. 🗝️ Drop a comment when you complete your workout and let’s cheer each other on! 📣

04/18/2024

https://youtu.be/IL3E0SGEWl0?si=d3vOsAyeZk1gsCcO

Check this out guys!

Here’s 5 daily exercises all seniors should be doing. Senior fitness is crucial to prevent common issues as we age…like falls, muscle weakness, mobility prob...

04/18/2024

🔥 Ignite Your Metabolism & Sculpt Your Body in Just 2 Weeks! 🔥

Are you ready to transform your eating habits and see real results?

🌟 As a certified dietitian & nutritionist, I've designed a 2-week meal plan that's all about boosting your metabolism, burning calories, and building muscle. 💪

✨ Discover foods that fuel your body
✨ Learn how to combine nutrients for optimal fat loss
✨ Gain muscle without the guesswork

Join me on this journey to a healthier, stronger you‼️

Check out an example of my 2 Week Fat 🔥 Burning full varied meal plan and let's get started today❗

Week 1:

Monday:

Breakfast: Oatmeal with sliced bananas and almonds.
Lunch: Quinoa salad with chickpeas, cucumbers, and feta cheese.
Dinner: Grilled tilapia with roasted asparagus and wild rice.
Snacks: Apple slices with peanut butter.

Tuesday:

Breakfast: Smoothie with spinach, protein powder, and mixed berries.
Lunch: Turkey and avocado wrap with whole-grain tortilla.
Dinner: Stir-fried tofu with mixed vegetables and brown rice.
Snacks: Greek yogurt with honey and walnuts.

Wednesday:

Breakfast: Whole-grain toast with avocado and poached eggs.
Lunch: Lentil soup with a side of mixed greens salad.
Dinner: Baked chicken breast with sweet potatoes and green beans.
Snacks: Cottage cheese with pineapple chunks.

Thursday:

Breakfast: Chia seed pudding with coconut milk and mango.
Lunch: Spinach and goat cheese stuffed chicken with quinoa.
Dinner: Beef and broccoli stir-fry with cauliflower rice.
Snacks: Hummus with carrot and celery sticks.

Friday:

Breakfast: Egg muffins with spinach, bell peppers, and onions.
Lunch: Tuna salad with mixed greens and cherry tomatoes.
Dinner: Shrimp and vegetable kebabs with a side of couscous.
Snacks: A handful of mixed nuts.

Saturday:

Breakfast: Protein pancakes with a drizzle of maple syrup.
Lunch: Chicken Caesar salad with a light dressing.
Dinner: Pork tenderloin with roasted Brussels sprouts and a side salad.
Snacks: Sliced bell peppers with guacamole.

Sunday:

Breakfast: Berry parfait with Greek yogurt and granola.
Lunch: Grilled salmon with a kale and avocado salad.
Dinner: Zucchini noodles with turkey meatballs and marinara sauce.
Snacks: Protein bar or a piece of fruit.

Week 2:

Monday:

Breakfast: Cottage cheese with fresh peaches and a sprinkle of cinnamon.
Lunch: Roasted vegetable and hummus wrap.
Dinner: Lemon herb chicken with steamed broccoli and brown rice.
Snacks: A pear or a small bowl of mixed berries.

Tuesday:

Breakfast: Green smoothie with kale, apple, cucumber, and ginger.
Lunch: Black bean and corn salad with a lime vinaigrette.
Dinner: Turkey chili with a side of cornbread.
Snacks: A small bag of popcorn or rice cakes with almond butter.

Wednesday:

Breakfast: Scrambled eggs with mushrooms, tomatoes, and onions.
Lunch: Greek salad with grilled chicken.
Dinner: Baked cod with a side of roasted root vegetables.
Snacks: A banana or a small handful of dark chocolate chips.

Thursday:

Breakfast: Overnight oats with chia seeds, almond milk, and blueberries.
Lunch: Chicken and vegetable soup with a side of whole-grain bread.
Dinner: Grilled shrimp over mixed greens with a citrus dressing.
Snacks: Air-popped popcorn or a hard-boiled egg.

Friday:

Breakfast: Breakfast burrito with scrambled eggs, black beans, and salsa.
Lunch: Caprese salad with fresh mozzarella, tomatoes, basil, and balsamic glaze.
Dinner: Pork chops with apple sauce and a side of green peas.
Snacks: A small bowl of cottage cheese with sliced strawberries.

Saturday:

Breakfast: French toast made from whole-grain bread topped with berries.
Lunch: Quinoa bowl filled with roasted veggies and dressed in lemon tahini.
Dinner: Lemon garlic tilapia served alongside sautéed spinach.
Snack: Peach or edamame.

Sunday:

Breakfast: Banana nut muffins served alongside Greek yogurt.
Lunch: Rainbow vegetable stir-fry served alongside tofu.
Dinner: Grilled steak served alongside mashed cauliflower and asparagus.
Snack: Apple served alongside peanut butter.

This meal plan is designed to provide a balance of macronutrients to support your metabolism and muscle-building goals. Remember to adjust portion sizes and ingredients as needed to fit your specific dietary requirements and preferences. Enjoy your two-week journey to a healthier you!

04/18/2024

🌟 New Year, New You: 2024 Body Transformation Challenge! 🌟

🚨 💪ATTENTION WESTERN NEW YORKERS💪 🚨

Are you ready to take the leap and transform your body and life this year?

As a dedicated personal trainer, I’m thrilled to announce the launch of our 2024 Body Transformation Challenge!‼️

This is your chance to achieve the results you’ve always dreamed of with a comprehensive program tailored just for you‼️

Here’s what you’ll get when you join the challenge:

💥Customized Workout Plan: Your fitness journey should be as unique as you are. That’s why I’ll create a workout plan that fits your goals, schedule, and fitness level.

🔥Fat Burning Fitness Sessions: Get ready to sweat and burn those calories with high-energy sessions designed to maximize fat loss and muscle gain.

💥Nutrition Assessment & Action Plan: Fuel your body right! Receive a personalized nutrition plan that complements your fitness routine and supports your health goals.

🔥Daily Accountability: You’re not alone on this journey. I’ll be with you every step of the way, ensuring you stay on track and motivated.

💥And Much More: Because transforming your body is about more than just workouts and diets. It’s about building a lifestyle that sustains your health and happiness.

Don’t miss out on this opportunity to be the best version of yourself‼️💪

Spaces are limited, so secure your spot now and let’s make 2024 your year of transformation‼️

📱 Call or Text "Ready" (716) 545-3071
💪 Aaron - Personal Trainer

04/15/2024

Good sources of fiber, potassium and vitamin C