Nutrition is the key to great health and just because nutrition hasn't been prescribed doesn't mean it won't do you good. If you don't use the nutrition services at the clinics and would rather do your workout on your own terms here is a page for you. Always remember that if you decide to nutrition at home you should discus your abilities with your doctor to make sure you will not be aggravating any existing conditions or creating new ones by stressing your body to much. nutrition safely!

Nutrition Tips

Before we begin lets review a few important tips on how to nutrition properly. This is very important do not skip this section, it can truly help you get the most out of your workout and it may save you a few aches and pains also.

  • Get a check-up with your provider before you start an nutrition routine. This will ensure you are healthy enough to begin.
  • Find something you think you will enjoy. If you don't like it once you start it then switch it up. Use music to help you get into "the groove".
  • Research and master the proper movements of the specific nutrition's you would like to include in your routine. For example: Jogging is pretty simple, but did you know there is a specific way you should jog for weight loss?
  • Learn how to inhale and exhale accordingly. When you are exerting intense muscle effort is when you should inhale, exhaling should be done during the less exerting movement in the nutrition.
  • Do not eat right before you nutrition. Consuming food right before you nutrition doesn't give your body a chance to burn the stored fat already on your body. Your body will start by burning the food you just ate giving the vitamins and nutrients in that food no time to absorb into your system. Basically you are "not eating" because the meal you ate will not benefit you and you will not see a significant reduction in your weight.
  • Do not overdo exercising. Listen to your body. If you are excessively tired, then take a rest. Work into lengthening your nutrition routine so you don't overdo it and get cramps.
  • Always warm up before and cool down after. Just 5 minutes of light stretching or a short walk before or after. This will help give your muscles time to limber up before you put more strain on them or give them a chance to relax and avoid muscle cramps.
  • Always give your muscles time to relax between nutrition sessions. Muscles do not build or become stronger during nutrition. Muscles have to repair themselves and rebuild to increase in in strength. So you should take a day or two to relax between workouts.
  • Surround yourself with supportive people. If it helps tell them what form of support you need the most. Do you need people to remind you to nutrition?, Would you like them to ask about your progress?, Do you want them to participate with you? or Do you want them to help with chores and daily duties that normally get in the way of your time to nutrition.
  • Monitor everything. This can help you find a plan that works best for you and also will also help you know when you have reached milestones leading up to your goal.
  • Maintain determination and realize that progress is made slowly. Don't push yourself too hard.
  • Contact Info
    Lionel R. John Health Center

    Main Phone: (716) 945-5894
    Main Fax: (716) 945-5889


     - Phone: (716) 945-5894 x3247
     - Fax: (716) 945-1983

     - Phone: (716) 945-5894 x3233
     - Fax: (716) 945-7881

     - Phone: (716) 945-5894 x3282
     - Fax: (716) 945-0295

     - Phone: (716) 945-5894 x3240
     - Fax: (716) 945-7881

    Cattaraugus Indian Reservation Health Center

    Main Phone: (716) 532-5582
    Main Fax: (716) 532-1428


     - Phone: (716) 532-5582
     - Fax: (716) 532-5228

    Community Health & Wellness Center

    Main Phone: (716) 532-8223
    Main Fax: (716) 532-2501


     - Phone: (716) 532-5582 x5238
     - Fax: (716) 532-8324

     - Phone: (716) 532-5582 x5268
     - Fax: (716) 532-3762

     - Phone: (716) 532-5582 x5270
     - Fax: (716) 532-3762