Wolfert with friends

The word alone can set off a myriad of feelings; none positive that I know of. Fear, pity, empathy, anger and sorrow – to name a few. None of which this strong willed lady bought into for more than 20 minutes. After all, she said “what am I going to do, cry about it?” If you have had someone you care […]

health rules

RIGHT-SIZE YOUR MEALS “Is dinner the biggest meal of your day?  Time to switch that.  Lunch should be the largest meal – packed with protein, good fats, and vegetables – because midday is when digestion peaks.  Breakfast should be significant too.  In the morning your body needs energy and your metabolism is cranking – think good fats delivered via avocado, […]


TrainSmart hit the Internship jackpot! We have some great individuals who are joining our team on a temporary basis as Interns from The University of Buffalo’s Exercise Science Program. We are very excited to have them on board! In an effort to see our training from a new set of eyes, we’ve asked them to write down their experiences in […]


So many of us have some type of device that counts the steps we take. It’s an incentive to stay moving and have a little fun at the same time. Here are some tips to meet your walking goals: CAR PARKING – Whether it’s at work or grocery shopping, park where you have to walk the distance of the lot. […]

red toxic

I’m on a quest to swap out as many products as I can in my house that have harmful chemicals with ones that don’t cause impairment. I started a while back by getting into essential oils, and making some of my own products, but got distracted.  So I’m going to give it my best shot again and see what I can accomplish […]

I remember when chia was introduced as a ‘superfood’ and the trendy thing to buy. The truth is what goes around comes around. Chia dates back to about 2500 B.C. as a food source. It was looked upon as a great fount of energy; a food staple in the Aztec and Myan populations. Oh, and for those of us old enough to remember, let’s not […]

health rules

PEPPERMINT TEA INSTEAD OF CANDY “To counter a sweets craving, try mint tea (it’s the soothing version of brushing your teeth to redirect your taste buds).  Stock some at work and at home and always travel with a few bags handy — the airport can feel like a lawless society, nutritionally speaking,” Sugar is a preferred taste from birth because […]

health rules

DON’T EAT OVER THE KITCHEN SINK “If you’re tempted to gobble something while cleaning up from dinner, just take a minute and sit down.  You’ll digest better and bring more thought to what you’re putting in your mouth.  Likewise, try not to eat in front of the TV, and if you’ve brought home takeout, serve yourself a reasonable portion rather […]

reusable bag

At your local grocery store looking for a particular item? One look down the aisles can mistakenly make you feel like you have a bad case of vertigo. Stop! Don’t call the ENT doc just yet! It’s only going to get worse – or better – depending on how YOU look at it. Confession time, this past year was a […]

health rules

EVERYTHING YOU KNOW ABOUT BREAKFAST IS WRONG “Get away from fruit and grains in the morning –you don’t need that sugar and gluten.  A dose of healthy fats will start your day off right.  Have boiled or poached eggs with greens, sardines on gluten free crisp breads, or half an avocado — score it, spritz with lemon or olive oil, […]