Nutrition Seminar With Fred Duncan – Debunking Dieting Myths

Join us for an information packed, myth busting Nutrition Seminar with Fitness and Nutrition author, Fred Duncan. Fred’s work has been featured in Muscle and Fitness Magazine, MuscleMag International, Elite Fitness and has presented on nutrition at fitness and collegiate seminars. He has helped countless people lose weight, improve health and find a sustainable life-long eating plan.

The seminar is $30 per person and will be 1-2 hours long with plenty of opportunities for Q&A. Fred will address a lot of diet myths and contradictions while giving you tips to succeed with your own nutrition. Find out what current research tells us and why a lot of the old-truths (low-fat, breakfast is king), are old-news. This is not a sales pitch; there are no detox products or magic pills, just dieting truths. Please email to reserve a spot as they will be limited.


April Muscle Magazine Article

Make sure you check out the April edition of Muscle Magazine which features an article of mine on whether or not you should use intra-workout carbohydrates. Don’t forget to get the April Muscle and Fitness as well and read why the bulk and cut diet should be put to death!


Feature in Muscle and Fitness

Make sure you check out our very own, Fred Duncan’s, first article in Muscle and Fitness this month called “Death to the Bulk and Cut”. He details why the old bulking and cutting routine is no longer the way to go when trying to add muscle and shed fat. Make sure you check it out! muscle and fitness

What Is Progression?

What is progression? Far too often I see coaches or trainers blindly add more weight, prescribe crazy exercises they found on youtube, or follow a random template they took from the internet. Put simply, they throw shit at the wall to see what sticks.

Progression is built upon knowing what goal you want to accomplish and implementing the safest/most effective way to get there. Progression is about knowing the path, not just the destination. At times you have to leave room for progression, intensity and volume must be controlled for this to be done properly. You should be able to determine what is working, what is delivering the intended effect and what isn’t working.

You must also only give the client/athlete what they have exhibited that THEY can handle. You do not want to give someone something they are not ready for. Loading too much weight on the squat just so they can get a PR, while their form breaks down into a good morning, is not intelligent. This is why perfectly safe exercises like the squat get a bad name. If you overload the tissue with something it isn’t ready for AND allow form to crumble under a heavy load…good luck.

A good coach will closely monitor your lifts and your ability to tolerate and recover from them. A good coach will include exercises that should have some transferability to your goal or sport. A good coach will be able to pick up on individual cues during movements that will determine where they take you next. A good coach will ensure that the client/athlete has a firm foundation instead of trying to build strength upon dysfunction.

Progression requires a plan, and since training is a long-term process, this should be a long-term plan. Everything you do should serve a purpose. I recommend that if you work with a trainer, nutritionist, doctor etc that you ask why you are doing something. Hopefully they will have a good answer.

24 Hour Access Now Availalbe

Our fitness center is now accepting 24 hour access memberships. Members to the gym will receive their own secure access key that will give them direct entry into the gym. There are security cameras watching the entire gym to ensure safety of our members and clients. We are the only 24 hour gym in Buffalo with real performance equipment and top of the line personal training. Stop in or call for more information, (716) 400-4869