Tag Archives: information

February is Heart Health Month!

Your heart is a muscle, and like all muscles, we want to keep it strong and flexible.

When one thinks of exercise to strengthen the heart, the mind generally focuses on cardio. But cardio isn’t really the place for us to turn for a stronger heart. As with any muscle, the heart’s strength comes from working against a resistance. In this case the resistance is your blood pressure. Strength training is the key to a stronger heart muscle. When the muscles in your arms and legs contract to move a weight, your blood pressure rises, making your heart squeeze harder to continue pushing blood around your body. Repeated squeezing against this resistance makes the heart muscle stronger.

But a strong muscle that is stiff is not as efficient as one that is supple. Cardio exercise is like yoga for the heart. When your heart rate rises, it pushes more blood around your body. What goes out, must come back. That high volume of blood traveling through your body gets forced back into your heart which stretches the heart muscle. The higher the heart rate, the greater the stretch. So doing some interval cardio, vacillating between higher and lower intensities is definitely beneficial.

Remember: these exercises do put a stress on your heart and your vascular system. If you have had any heart conditions or vascular issues such as a heart attack, stroke, or aneurysm, or you are not sure if you have any conditions, you should consult with your doctor before engaging in a resistance or higher intensity cardio exercise routine. I would also recommend working with a certified trainer who can show you how to perform these exercises correctly and safely.

** this article was originally published in the YMCA Buffalo Niagara newsletter. Its inclusion here does not imply endorsement from the YMCA

New Year, New You? No Way!

I am emerging from my Holiday haze, and noticing the annual increase in ads for gyms and diet plans. Overindulging during the holiday season seems par for the course, and the New Year is the obvious time to make big changes, right?

source: pixabay
source: pixabay

The thing is, trying to make too many changes at once is overwhelming, and pressuring yourself to make all these changes coincide with the New Year can set you up for failure.

Every day can be New Year’s day – any time is a good time to make a change. I’m not saying you can’t start first thing Friday morning. I’m saying you can start today. Or next week. Or yesterday. It doesn’t matter. Maybe this week you get back on the treadmill a few minutes each day. That’s a good change! After that becomes habit, you get your weights back out, and start some resistance training. Small steps give better results than a complete overhaul at once.

Happy New Year from BCF! May it be a healthy one; the first of many.

Not sure where to start? That’s what Brian is here for!

Find out how he can help you make those changes.

Why Do I Need a Fitness Consultant?

You might not.

In which case, you are still welcome to enjoy the posts here, as often as you like. It makes Melissa feel useful.


Here’s why you might:
– If you live in an area where no personal trainers are available, or their prices are prohibitive.
– If you have questions that can’t be answered by unreliable information from the web.
– If you have an injury or physical challenge that requires special attention.
– If you are confused about what constitutes the healthiest food choice for you.
– If your current fitness program is no longer giving you any results.
– If you would like to be able to contact someone at any time, and know you will receive an answer within 24 hours.
– If you must or prefer to remain at home, and make your changes in your own familiar environment.

By Robsonbillponte666 via Wikimedia Commons
By Robsonbillponte666 via Wikimedia Commons


A Fitness Consultant knows and respects your goals, and will take every aspect of your lifestyle into consideration when making recommendations for you. Brian can help you no matter how near or far you are.

If you decide you do need a Fitness Consultant,

let’s get started today!