Crank Training

I HAVE MOVED!

2011-06-08T13:07:00.000-04:00

I have moved my blog over to "Awesomeness" Country. You can visit my blog at:

www.CrankTraining.com

FREE Stuff and a Rant

2011-05-26T11:39:00.001-04:00

Let the games begin... if you're easily offended, then read on because that's the way uh-huh, uh-huh I like it. At the end, you'll see a link to a "Travel Workouts" program I put together for you because 1) I'm basically kinda awesome, and 2) alot of people might be going out of town next week with Memorial Day approaching, so I wanted to offer you a chance to stay lean with quick, yet effective workouts. The price of the program is 1 virtual fist pump. Yes, 1 virtual fist pump. You can email a picture of your fist pump, or I can just take your word for it that you gave me one on your computer screen.

Quick Note: If you are in the metro-Atlanta, GA area and you want to participate in an awesome 5K race, then check out www.miles4major.com. You can run/walk it, too. It's June 11th. And just for participating or contributing to this great cause, I'll hook you up with this:

Just shoot an email to info@reflectionsfitness.com once your register or contribute and I'll send this your way.

Now for the "good stuff"...

Early Summer Rant

1) It was IDIOT day at the gym, and here were the winners (it was a tie)... the dude taking up the Squat Rack during a "rush hour" for bicep curls using only the bar and the dude wearing those "5-Finger" shoes and supersetting the leg extensions and leg curls for about an hour. Yeah, he gets it... totally.

2) "Just can't seem to shake off any of this weight" some person said. And on facebook you see something like, "_______ checked in at the Grease Pit Cafe" at least 3-4 times a week. It happens TOO. MANY. TIMES.

3) The whiners about Oprah being over. I think it's kinda crazy that some people think she can empower a blank post-it note.

4) The freaks come out at night you say?... you haven't come with to a Walmart during the day my friend.

5) I am totally burned out on cheesy Chick Flicks. Never again will I tell my wife my Netflix password.

6) Hey, if you're checking your phone for text messages or facebook between every forsaken set, then your intensity is ridiculously and stupidly low. Go watch Opera. Wuss.

7) Hey, do guys let the weight stack slam down because they are idiots or because they're idiots?

8) Oh yeah, by the way, when you walk around like your chest is full of air and you look like you can't seem to breathe it out while you're wearing your little sister's shirt, you look like an idiot. You're not even close to cool. You're so far from cool, that I'm going to make my point by blogging about it.

Ahhhh, I feel better now.

To your fitness success, and have a great Memorial Day!

- Mikey

To access your program, simply click on the image below:

What Inspires You? An Inteview with a FB Friend Part 2

2011-05-19T05:41:00.000-04:00

This is part 2 of my interview with my friend Margaret. If you missed part 1, you won't want to miss out on it. You can read it here. She has an amazing story and her journey still continues today.


A good caption for this would be, "daaaaaaang"

Mike: You have named your training "Purely Natural Fitness". What helped you come up with that name because I like it.

Margaret: I am glad you like it! (-: When I was thinking of a name, I wanted it to reflect my philosophy on fitness. I want to promote natural eating, as well as natural fitness. I do not like machines. I don’t like things that limit movement and where you have to sit down to do it. I try to use exercises that a person might need to function throughout the day. One example is body squats. Our bodies are meant to squat. It’s a purely natural exercise. It is an exercise that can be used in a person’s life. You should be squatting to pick up stuff. You do ½ squats when getting in and out of the car. I not only want to help people lose weight but I want to help them live their lives much easier by being able to move more freely without much strain on the body.

Mike: What keeps you motivated to set new goals now?

Margaret: My past goals motivate me. Looking back at what I accomplished pushes me to set new goals. My goals keep me pushing forward. Without my goals, I have no reason to exercise. I know it is for good healthy and everything BUT sometimes we need more than that to keep us motivated. Good health is a life goal but we need some short term personal goals to focus on. Being healthy is number one for me so I need to do what I need to do to keep myself on track.

Mike: Any favorite exercises?

Margaret: Weighted pullups!!!!!! Oh you know it!! They are quick, hard core and make me feel like a freakin' POWERHOUSE. Doing pullups beyond your bodyweight is an amazing feeling. Nothing like strapping on 40 extra lbs and banging out 3 reps. It just makes you want to RAWWWWRRR!

Handstand pushups are fun, too. I like bodyweight exercises because it's so cool to be able to use your body to gain strength. I do like that some of them you can move beyond bodyweight. Once I get better with handstand pushups, I plan to buy a weighted vest and start doing them weighted.

Oh cool, it's G.I. Jane

I know people might ask, why weighted pullups? I like to do exercises that are not “normal” for women. I like to push beyond what people think of what women can do. I have nothing against weights but it seems that is only what women do when they do strength training. They tend to look at the pullup bar and think “yeah right” and go pick up some light weight dumbbells.

Mike: Bottom line, take us from point A (when you first started) to point B (where you are now). In other words, what would you say are your biggest transformation changes since starting on this journey?

Margaret: With this question, I am not going to point out the obvious which is strength and body. Ok, I guess I did point that out…hahaha! Anyways, for me, the major transformation came from within me. I am doing things I NEVER thought possible. I am pushing through some mental blocks I carried with me for years. I am finally living my dreams. I am becoming a more confident person. I am becoming a MUCH happier me. The HUGE transformation is I no longer have a self-esteem that someone would have to dig deep to find. I no longer let people control how I feel and decide what I do or don’t do. I don’t let judgmental views stand in my way of becoming stronger and achieving my dreams. I am pushing through the thought of the fear of failing. For the first time in my life I have a list of personal goals I want to achieve. Its right here posted where I can see it daily. My physical transformation is only a fraction compared to the change that took place within me. I just wanted to be happy. At point A, my goal was JUST to be happy. That is all I asked for. Now at point B, I have gotten so much more than that. I am sooo much more than JUST happy. I am ALIVE and LIVING a wonderful, beautiful, amazing life!

Again, you can follow Margaret and her journey at the following:

http://thenaturalpowerhouse.blogspot.com/

My bottom line? If Margaret can do it, so can you.

To your success,
Mikey

What Inspires You? An Interview with a FB Friend

2011-05-16T13:37:00.001-04:00

Recently, I have gotten to know a facebook friend named Margaret. I knew she had made a transformation, but after interviewing her, I didn't realize the huge changes she went through. It is really quite amazing! I hope you find part one of this interview inspiring and invigorating. Enjoy!

Mike: I've noticed you have made quite a transformation, especially with your strength. Tell me a little bit about what got you started. Why did you want to make such a change?

Margaret: My fitness journey started after gaining 35lbs and having to go to a size 16 pants (size I have NEVER been in!!). After my 2^nd son was born in 2004, I decided it was time to do something. I did some running and Pilates, on and off. Lost some weight but nothing I would consider “transforming”. I kept stopping and starting exercising. I spent the next few years trying to figure out what I enjoyed doing and what my body loved. It was actually quite frustrating, really. I almost gave up. Yes, I was almost to the point of just accepting the “fat” me and the “unhappy” me. I was just going to accept it all. I was ready to give up. Well, that all changed when I went to visit my dad in the hospital after he had open heart surgery. He was over 350lbs and only 62 yrs old to the time. It was so hard seeing my daddy in that condition. He was always the strong one in the family BUT he looked so weak. I left the room in tears. He struggled really badly in recovering. I remember him telling my husband when he found out he had to have open heart surgery “Take care of yourself. I ignored the problem and here I am. Take care of yourself before it’s too late”.

My Dad was my inspiration to not give up. I knew after seeing him in the hospital that I couldn’t give up.   So I kept searching for something to really click with me. I decided to give a DVD workout program one last shot. I had a whole collection of DVD workouts that just didn’t work for me. I had a friend that got great results from the P90X program. I was VERY skeptical but thought “one last time”. Within a month I dropped two sizes and I didn’t really follow the program exactly. I FINALLY found what works for me, STRENGTH TRAINING!!!!!! Not only did it work for me BUT its something I came to LOVE doing! I finally found a workout that I didn’t dread doing.

Why did I want to make the change? I wanted to be happy with what I saw in the mirror every day. I wanted to look like Jillian on the Biggest Loser. I wanted to be happy with myself. I thought if I was happy with myself physically, I would be happy with ME. Well, I’ve learned that it doesn’t work that way. Being happy with yourself is a whole different area. Fitness and losing weight gave me the confidence to work on those internal issues I have with myself but it wasn’t a cure. Even to this day I still have my internal struggles of self-worth and confidence but I am a million times better than I was before losing weight. I am on the road of truly being 100% happy with the person that defines ME.

Now I am going to talk about the “why” with strength. Push for strength really didn’t come into the picture until after a year of maintaining what I lost after starting the P90X. I reached my size and weight goal so why push for anything else, right?? To make a long story short, I met a friend through some of my youtube videos. He totally put the bug in me to get stronger. At the time, I knew very little about women being strong. He sent me videos and such, telling me if I wanted to I could get stronger I could do be.   It opened a whole new world for me. It’s funny because he said he would give me $5.00 for every pullup I could once I reached 10 pullups in a row. At the time I could only do like 2 pullups (this was just 2 yrs ago!) but he said I could easily get myself to 10 pullups. I totally thought he was crazy. Me do 10 pullups?? Yeah, whatever buddy!!   Well, I ended up making over $50.00 on that bet! Now it’s an addiction for me because I love how getting stronger makes me feel. I have set new goals for myself and I realized that I will always continue to do so…..no more “maintaining” for this woman!!!!!

Mike: The other day, I saw you post a video of doing 1-arm push-ups. First of all... WOW. Second of all, WOW. I know I said it twice because that's how I roll. But seriously, do you remember how many regular push-ups you were able to do when you first started?

Margaret: I like how you roll Mikey! (-: Oh gosh, how many regular push-ups I could do when I first started?? Well, I started off with modified (NO they are NOT girlie!! Hahaha) pushups. When I moved into regular pushups, I could only do a few.   At the time, I didn’t even think I knew there was such a thing as a one arm pushup. I think I saw Jillian do a few when I watched the Biggest Loser after being able to do about 10 regular ones and thought “wow” BUT it never was a goal of mine. One day I just did like one or two but it was tough and sloppy. I think someone asked me if I could do any so I think that’s why I tried them.

Mike: From your blog and posts, it looks like you eat whole, natural foods. Do you think this has made an impact on your strength gains (or should I say freakish strength gains)?

Margaret: Yeah, I’ve been told I’m a freak of nature…hahaha! I do give my eating HUGE credit. Its not just whole, natural foods but its beyond that. Example is the eggs I eat. I eat organic eggs BUT I buy them from a local organic farmer who let their chicken roam to eat grass, bugs and they are fed a special mineral diet. I also listen to my body and give it what it needs to function. I know what I function well on.
It is not just in the food either. I feel I train smart as well. If my body needs a break, I give it. I hear about people that don’t take rest days. I know people that train every single day. I can’t do either of them. I might train 2 days in a row but I feel if I listen well to my body and give it a break when its begging me for one, my strength increases. Training is great but its that rest time that works wonders for strength gains. When I come off a rest day (or two..haha!), I feel much stronger.

So basically it’s a combination of my natural diet, training smart, and listening to my body. I honestly think people would be shocked that I can gain so much strength without following a set “schedule”. I know people that will do things on certain days of the week. I have strength training day “routines” (3-4) but what I do on what day depends on my mood and body.

And that's just part 1.    Part 2 to come... I was really excited about Margaret agreeing to do an interview because I find it inspiring and I hope you do, too.

To follow Margaret on her journey, check out her blog at:
http://thenaturalpowerhouse.blogspot.com/

Be on the lookout for part 2!

To your success,
Mikey, CFT, CFNC

Training Women for Fat Loss

2011-05-05T13:10:00.002-04:00

"I don't want to get big and bulky". <----- That statement is usually the first thing I hear from a woman that wants to lose fat but is afraid of weight training. Even guys come up to me at the gym and ask me how I train women differently than men. I'll be honest with you... my philosophy is just not that different. Train with intensity, and yes, that means HEAVY. Also, don't do stupid stuff.

This includes stupid stuff

However, most guys tend to have a "chest day", which of course, I'm not going to have a mom of 2 kids do a billion chest exercises. Then again, NONE of my male clients won't do that either. As most of you know, I don't do "body-part" days.

What are a couple of differences you may ask? Well, for one, I typically have my female clients do more reverse lunges than forward lunges (since most women want to firm up their butts... this hits the glutes a little harder and less on the quads). And if they are dead-set in thinking they will bulk up, I ease their psychology by implementing more bodyweight moves (push-ups, inverted rows, etc., etc.). It makes them feel all gooey and fuzzy inside. I had one client last week say, "Mike... when you have me do Spiderman Push-ups, I feel like it was me that was supposed to be in the Royal Wedding. I feel that beautiful. Can we do another set?".

Mikey <----- this guy just lied.

So ladies? If you want to avoid bulking up, then don't do this:

Work out 6 days a week with each day devoted to one single body part... why ANYONE wants to spend 2 hours on their calves is beyond me
Eat like the old Mikey (humongous surplus of calories)

And if you find yourself one of the few women who claim they can bulk up quite easily, then reduce the volume of your program, but still weight train. So if your program calls for 3 sets of squats, then stick with just 1 set.

Another trick is to substitute bodyweight moves. For example, instead of pulldowns, you can do bodyweight inverted rows.

Trust me, you won't bulk up. I just had a grandmother do chest presses with 30 lb dumbbells this week and she's not bulky. Last summer, I had a female client blow me away by doing walking lunges with 40 lb dumbbells and it was nothing to her. By the way, I miss her. She worked so hard and got freakishly strong and then she got pregnant (because of her husband, not because of the lunges). And about 2 months ago, I had a client really pleased with her deadlift PR. She's got that lean, athletic look. I have a friend on facebook that is doing weighted pull-ups for crying out loud. She has muscles, but she's not "bulky". She actually looks awesome. She has quite a journey.

Oh yeah..., Cynthia, one of the trainers at my gym, can do more pull-ups in her sleep than most guys can after 300 mg of caffeine. And she is RIPPED.

(Insert plug here) ----------> Oh cool that's what this space is for.

After over a year in the making, I have a 12-week program for both males and females that won't "bulk" you up. You can check it out by clicking here -------> New Reflection Training Package

To your transformation success,
Mikey

Cardio on an Empty Stomach

2011-04-26T06:50:00.002-04:00

I ate so much banana pudding on Easter that I'm still full. Yes, that much. Ridiculous.

Anyway, I'm clearing up the confusion about "Cardio on an empty stomach" today. I'm sure you heard the saying, "do cardio first thing in the morning on an empty stomach so you'll burn more fat". Well, let's set the record straight...

(Insert dramatic pause here) But first, let me tell you how excited I am about an upcoming project that I've been working on for over a year. It will be released hopefully this week, so keep your eyes open for that :)

Alright, now back to the topic. I first read about this study from Craig Ballantyne. It was a study done in Italy from researchers who had a study published in the International Journal of Sports Nutrition Exercise and Metabolism (21:48-54, 2011).

The Italian researchers wanted to see what would happen when eight healthy young men did the following workouts:

Workout A: 36 minutes of slow cardio at 65% maximum heart rate in the morning without eating
Workout B: 36 minutes of slow cardio at 65% maximum heart rate in the morning AFTER a small meal

The results:

4 hours after exercise, the results found that eating before cardio increased both calorie burning AND fat burning. Yep, eating before the workout increased fat burning in the 24-hours after exercise. The scientists concluded that “fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.”

What it means for you:
You certainly don't need to do cardio on an empty stomach to "burn more fat". Another myth debunked. For those of you that have been following me, you already know how I feel about "cardio" anyway. If you really want to drop fat, you need to do interval training. I put up a post about that here.

Keep in mind, you have to do what's right for YOU. If I have the chance to knock out a workout at 5:30am (which I've been known to do because I have a full plate that day), I'll be honest... I go to the gym and work out with nothing in me. Why? Because I actually perform my workout better. I've experimented with a little snack and eating nothing. "Nothing" wins. I have some clients that have a better workout with an apple and half a protein shake. I encourage them to "experiment" and really figure what works best for them. That's what you have to do. If I work out mid-day, I find that eating a small snack about 90 minutes before my workout is what works for me. Some people like to eat 15 minutes before. Everyone is different. Experiment and see what works for you, but don't do something one way because it's the "magical" way to lose fat. Sorry, there is no such thing :(

To your fitness success,
Mikey

Why Do You Hate "Hump" Day?

2011-04-13T13:26:00.000-04:00

Happy Hump Day! First of all, let's get this out of the way. Why are Wednesdays called, "Hump Day"? That's kinda weird to me, but whatever. If you're in a job that you hate so much that you even look forward to the middle of the week to say you're halfway there, then I suggest looking for another job.

I know, I know. "Easier said than done", you say. But the way I look at it is you take one step back to take two steps forward. Take me for example; I used to work at a big corporate company behind a desk for 8-10 hours a day. I left that job to go work for my Dad, which was 42 miles away. I went from an 18 mile commute to a 42 mile commute job, but darn it, I was happy. I mean, after all, I got to work with my Dad for crying out loud. For most people that would be horrific, but for me it was great. He taught me the entrepreneurial spirit and good old-fashioned hard work.

My passion for fitness was overwhelming and I knew that's what I wanted to do ultimately. So, at one point, I had 5 jobs as I was trying to get my fitness business up and running. Yes, 5:

Worked with my Dad in Jasper, GA
Trained clients in their homes (traveled quite a bit)
Trained clients at the gym I just started at
Delivered coupon books to local businesses
Wrote the sports section in a local newspaper

It was alot of work, but I realized that it was just temporary until I built up the client base I needed to do fitness full time. I don't regret it at all. I learned alot about myself and knew that I gave it my best in order to do what I want with my life.

Now, I'm in the fitness industry full time and LOVE it. The sacrifice of my time and giving of my best effort has paid off. I would rather do 10 hours of research, training people, doing boot camps, writing programs and blogs to help more people finally get out of their fat loss struggles than work 3 hours a day at a job I absolutely despise. But that's just me.

The same goes for fat loss. Sometimes, you simply have to look at what you're willing to give, in order to gain. So it may mean you have to skip "Happy Hour" with the gang because you know you will end up binging on bar food and caloric drinks. Instead of eating your favorite beef nachos 4 nights a week, you may have to cut down to 1. Instead of going out to eat every day for lunch, you may have to bring something with you and work out during your lunch hour so you don't spend time away from your family, yet get your exercise in. Are you giving your fitness goals the absolute best you can? Reach further and you might surprise yourself. For a little inspiration, watch the video below.

To your fitness success,
Mikey

Simple Fat Loss Nutrition "Rules"

2011-04-07T11:50:00.000-04:00

SIMPLE FAT LOSS NUTRITION "RULES"

I've seen it too many times - people training their booty off anywhere from 3-5 times a week, yet their body doesn't change.

Some people blame genetics (which I don't buy into.... thanks to my genetics, I can easily gain weight, but I've managed to lose over 100 lbs and keep it off for 7 years... and sure, genetics can slow down the process, but with consistency, you can still get there).

Some people blame their hormones (hormones can play a role, but it certainly can't stop you)

Some people blame their routine isn't working (in which I can certainly agree with... if you're on a fat loss program and you're doing crunches and tons of cardio - we need to talk).

I would guess most of the time, it's the nutrition that's holding you back. There are many diets out there that work and make sense, but you have to use one that fits your lifestyle (if you can't manage eating 5-6 times a day, than a plan that requires eating 5-6 times a day won't work... duh).

But if your nutrition doesn't compliment your training efforts, I'll be brutally honest with you.

That's stupid... and you're wasting your time.

That's so like...not politically correct!

So here are a few "rules" that you can implement immediately without having to count calories to help you with your goals until you find something that's right for you. By the way, if you need some ideas,

I posted a blog about that HERE.

Rule # 1

Get the "bulk" of your carbs from fruits and non-starchy vegetables (especially vegetables)

Why: Compare 3 cups of raw spinach to 1/4th cup of brown rice. They are both healthy, however, which one do you think you will get more full off of? Not only will you feel fuller, but you also slashed your calories in half (roughly). And 1/4th cup of rice is a joke. That's like 2 bites for me.

Rule #2

Liquid calories are stupid, so back off of them

Why: Well, you certainly don't get full off of soda, juice, beer, sugar-saturated energy drinks, etc., etc. Why would you waste your calories on that? I would rather save my "cheat meals" for real food... like pizza! Mmmm, pizza. Anyway... 3 sodas a day = roughly 450 calories. And that = ridiculous nonsense. Instead, opt for good old-fashioned water, unsweetened tea (or green tea), etc.

Rule #3

Re-vamp your environment

I'll be the first to tell you that if "Funyuns" are in my house, or any other chips for that matter, I'll eat them. I love chips. If you sat me down and said, "here's a bag of Doritos and here is a playstation 3... now enjoy", I would reply with, "You are full of awesomeness". And I would probably eat close to the whole bag. So, I eliminate it from my house. If my wife wants chips in the house, I actually have told her to hide them from me. The same goes for cookies, candy, ice cream, etc., etc. If it ain't in the house, you ain't gonna eat it.

Just adopting these few rules until you find the right, sensible diet that fits your lifestyle should help. And remember, you don't have to give up your favorite foods forever... you can still treat yourself every once in a while and still get results!

And to help you even more - a new fat loss cookbook has been released and can make fat loss nutrition tasty.

Grab your copy here =====> Fat Loss Cookbook (Over 250 tasty recipes)

To your fitness success,
Mikey, CFT, CFNC

Beginner Workout

2011-04-05T11:42:00.003-04:00

I've seen it many times... beginners coming into the gym, not knowing where to start; looking very intimidated. Trust me, I know how that feels because I've been there. Remember, I used to be almost 300 lbs and I had to start somewhere, too. This post is all about taking away the fear, intimidation and lack of knowledge and setting you up for success. I'm going to walk you through a beginner workout, step-by-step. Now you have no excuses :)

Alright, first of all, you GOTTA warm up. I'd rather you cut your workout short than skip the warm-up. And forget about hopping on the treadmill or elliptical. We're going to do a dynamic warm-up, which will get your body better prepared to get through the workout, as well as prevent injury. By the way, you must speak with your doctor before starting any exercise regimen (legal crap is so boring). Your warm-up is the following circuit (do the exercises back-to-back with no rest, but resting for 30-60 seconds between circuits). You'll do the following circuit twice. And don't worry, I've attached videos for you to watch so you will know how to do it. If you want a written description, you can click on the link in the video to read it.

Jumping Jacks (15) (sorry, no videos on this YET... but c'mon, you know what jumping jacks are)

Body Squat (10)

Kneeling or Regular Push-ups (5-10)

Waiter's Bow (10)

Alright, now you're warmed up. Let's go for it!...

Quick note: - If this is the first time you're stepping foot in a gym, I strongly recommend using a very conservative weight, as well as doing only 1 set per exercise.

Do the following superset (2 exercises back-to-back with no rest, but after doing both exercises, rest for 1 minute and repeat)

1. DB Squat (10 reps)
2. Kneeling Push-up or Regular Push-up (10 reps)
Do the above twice

Next superset (do it in the same fashion as the above superset)

1. Reverse Grip Lat Pulldown (12 reps)
2. Good-Morning (Dumbbell or Barbell) (12 reps)
Do the above twice.

Last superset (let's get the core strength going.... NO CRUNCHES!) - same fashion as above supersets
1. Plank or Modified Plank (20 seconds)
2. Side Plank (10 seconds on each side)

For a great article on the plank, click on this link -----> Plank Description

Now, do some intervals. Not sure what intervals are? You can read that post by clicking here
Being a beginner, I suggest you do it like this:
30 seconds "on" (7/10), 60 seconds "off" (3/10) - Do this 4-5 times if this is your first time on interval training. Again, for reference, click the link above that details my approach to interval training.

There you have it, now you can go into the gym with some confidence. Bring a workout partner, and finish strong.

To your success,
Mikey

Accountability

2011-03-24T11:28:00.000-04:00

Accountability is sometimes the only "ingredient" missing from hitting your ultimate goal. The new year crowd had great intentions, but due to a lack of accountability, they "lost their way" by the end of February. By the way, I like to use quotes in random "places" because it's "fun". "See"?

Anyway, that got me thinking... I've been running boot camps for over 3 years. One thing I've noticed is that when just one person is missing, I hear others ask, "I wonder where she is at?" and things like that. It's no suprise that when people do miss group settings they have to answer to others. It's usually a legitimate excuse like being sick, out of town, etc., etc. But when things are fine and others are expecting you, you have an incentive to simply show up. One of my web-coaching clients emailed me a link to an app that can be very useful when all you need is accountability. That also struck an idea to share some accountability ideas that I've done with my clients as well as learned from others being in the fitness biz.

Trick # 1
http://www.getupp.com/
This is an app you can use with your Iphone. One of my web-coaching clients told me about this one.

Trick # 2
http://www.stickk.com/
The website speaks for itself...

Trick # 3
Choose a charity. Choose an amount. Choose a goal. Choose a deadline. (For example, The American Red Cross, $50, committing to 3 resistance workouts a week for 10 weeks, which equals 30 resistance training workouts). Tell anybody and everybody about this. If you don't hit the goal/deadline, you gotta shell out $50 (or more) to the charity you chose. Tel help with proof that you're doing the workouts, use a workout log or take a picture of yourself with your phone at the gym. When money is on the line, it can spark "interest" <---- by the way, AWESOME use of the quote right there.

Trick # 4
Blog about it. That's right, tell the whole world your plans and your goals. I've seen numerous people do this and it does work. Blog your ultimate goal and then tell how you plan on doing it. If you blog it, you're serious.

Those are just a few tricks to spark your efforts again. But don't make this mistake... you can't draw motivation from other people. Motivation and the desire has to come within you, and that starts with the "why". Sure, motivation books and audio sources are great tools to keep you in the game (I even use them), but your biggest source must be within you. Use the tools around you (friends, family, co-workers, etc., etc.). There is no shame in that. Why do you think I ask my wife to hide the Girl Scout Cookies? :)

To your success,
Mikey

Recipes and Rants

2011-03-16T11:16:00.000-04:00

Alright boys and girls. This post is in two parts. Part one is fast, easy recipes that I have collected from other trainers, fitness enthusiasts and my clients/readers. I'm a simple kind of guy. I like things that are easy to make. So I hope you find the recipes useful. Then, part two is a rant. It's been a while :)

RECIPES

"Protein Pudding"
1-2 scoops of chocolate protein powder
1 tbsp of natural almond or peanut butter

Mix the above ingredients with just enough water for a "pudding-like" texture

"5-Minute Hummus" (A friend on facebook shared this one)

Click here for the 5-minute hummus -----> 5-Minute Hummus

"Protein Yogurt"
1/2 scoop of vanilla protein powder
1.5 cups of vanilla greek yogurt
1 tbsp chopped walnuts or pecans

Mix the above in a bowl and enjoy

"Pizza" (and I call it "pizza" because, no, it's not "Papa John's pizza", but it's a good substitute for when you want to dramatically cut calories). One of these pizzas will save at least hundreds of calories...

100% whole wheat pita
10-15 turkey pepperoni slices
Tomato sauce to taste (any flavor you like... I like garlic and herb)
Any chopped veggies you like
1/4th cup of low-fat mozzarella cheese

Spread the sauce on the pita. Top with the rest of the ingredients and bake in the oven at 350-375 for around 15-20 minutes.

"Chicken Parmesan"
4 oz chicken breast tenderloins (grilled or baked)
1/2 cup tomato sauce (any flavor)
2 tsp of extra virgin olive oil
3 tbsp Parmesan cheese (shredded)

Drizzle the olive oil over the chicken and top with sauce and cheese.... "nuke" it for 45 seconds to a minute

Now look, I understand that people have different opinions on nutrition. I know, I know. Dairy is the devil and there's gluten in the pita bread that will rape my brain cells in my sleep. Whatever. This is better than junk food. Now onto the rant...

RANT

Yep, that's right. It's time for another rant. There's alot of crap going on and it's driving me crazy. (I can literally hear you whisper in your own head, "oh boy", and you know what?... that's AWESOME).

1. This new "HCG Diet". People! C'mon! Inject some HCG and eat 500 calories. That's the "gist". Are you kidding me?? I usually don't bash diets because I believe everyone is different but I also believe you need to be on a diet that you can stick to. <---- HA! "Stick to". Ohhhh man, I'm like, really awesome at typing stuff like that. People are smarter than that. I hope none of my readers are on it. If so, I'm sorry if I offen.... NO I'M NOT! C'MON! SERIOUSLY!? I taught you better than that! How much was it? Really?? I could go to Mexico and drink a mystery drink along with a tapeworm and get the same results.

What's next? This??...

2. I love it when I'm asked at the gym about ab exercises that work and I explain how AWESOME the plank is, and how a solid strength and conditioning program along with a calorie deficit diet can help shed fat off the abs (I know, yada, yada, yada) and then they proceed to doing crunches and talking to their friend on the phone about how jacked and wasted they are going to get next weekend. Gym visit FAIL.

3. I talked to an old friend last night on Facebook. She's lost 15 lbs. She said, "I exercise, watch my portions (cut calories) and increased my protein. See? Quit making it complicated people.

4. Am I the only American that doesn't watch "American Idol" or "The Bachelor"? If I am, then consider me a great American.

5. Every time I see Joan Rivers or Justin Bieber, I feel like I die a little bit inside. That's all.

3 Keys to Losing Fat and Maintaining Muscle at the Same Time

2011-03-11T07:30:00.001-05:00

Before we get into the guest article from Brad Pilon, I wanted to give you a heads up on our next boot camp. It was originally scheduled to start Monday, 3/28, but with Spring Break coming up, I was asked if I could move it. The next 4-week boot camp now starts Monday, 4/11. I hope everyone has a safe, yet fun spring break. Enjoy yourself! For more information and to save your spot for the next boot camp, you can click below:

Click here for the next 4-Week Fat Loss Boot Camp

Now onto the good stuff :) (guest article from Brad Pilon)

3 Keys to Losing Fat and Maintaining Muscle at The Same Time

By Brad Pilon, MS

URL: www.eatstopeat.com

There are three main keys to losing fat and gaining muscle. If you’re missing any of these you will most likely fail in your attempts to build a lean muscular body. So what are they?

1) Eat Less Calories than you burn off
2) Resistance Training
3) Eating enough protein to maintain muscle mass

That’s as short and sweet as I can put it.

Any diet can work as long as it gets you to eat less calories than you burn off. The key is to find a diet that suits your personality and your lifestyle. If you’re like me you don’t have time to spend on diet rules and focusing on good foods and bad foods, and what to eat and what not to eat, and meal timing and all of that.
The diet that will work for you will most likely be the one with the least amount of rules, or in fact no rules at all but rather just provide a guideline or two. For me that diet is Eat Stop Eat. It is the simplest nutrition program I have ever come across. There is only one guideline, and that is to take a 24 hour break from eating once or twice per week. That’s it, simple and effective.

This type of eating program might work for you, or it might not. You just have to try it first. As long as you can find a diet you can stick with for the long term you’ll be able to lose weight, the next key it making sure all of that weight comes from fat. This is where resistance training comes in.
You have to do some form of resistance training in order to maintain and build muscle mass while you’re losing fat. If you are following an effective diet without doing resistance training you could end up losing muscle mass along the way. If this happens you could lose body weight without actually improving the look or shape of your body.
Your actual bodyweight doesn’t matter as much as your percentage of fat. If you can lose 5 pounds of fat, but gain 3 pounds of muscle you will only lose 2 pounds of bodyweight on the scale, but you’ll look 8 pounds different. Even though 2 pounds doesn’t sound like much, the difference on your body fat percentage is the key.
This is why weight training is so important while dieting. Weight training is the best way to make sure you don’t lose muscle while you diet, this helps with overall health as well as improving the overall look and shape of your body. After all when you diet the goal is to show off the lean muscle that is under the fat.
The third key to building muscle while losing fat is protein. You have to eat just enough protein to make sure your muscles can grow. This is a controversial topic that many nutrition ‘experts’ still don’t agree on. But the bottom line is protein is your friend when it comes to building muscle and especially when you’re dieting.
Mix these three key ingredients together and you’ll have a potent fat loss and muscle building program that can transform your body in no time.
****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.
His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com

Just Say No to These Exercises

2011-03-08T10:00:00.003-05:00

If you don't work or live near the Dallas/Acworth GA area or you're not interested in Boot Camps, you can skip this paragraph. I'm trying to be more fair in announcing upcoming Boot Camps. In the last boot camp, we couldn't accept anymore people because the suite can only hold so many. I was given some grief about that :) With that being said, I am now giving you more time to join. Our next 4-week boot camp starts Monday, 4/11. For details and to reserve your spot, you can click below:

Click here for more info ------------> 4 Week Boot Camp Info

OK, pressure is off of me :)

Being in the fitness industry, I see things work and I see things that don't work so well. With that being said, I want to help you make better decisions when working out. Below is a list of exercises that I don't use in my programs because they are either unsafe or ineffective.

By the way, this is pretty stupid, too.

1. The Bench Press (Heavy) - You don't have to put in a billion sets of bench presses in order to get a chiseled chest. The bench press, in which your grip is wide, can put unnecessary strain and stress on the shoulders. A good substitute is the DB Chest Press, with your elbows in a little closer to your sides. This takes stress off the shoulders.

2. Leg Extensions - Hey, any exercise is better than no exercise, but leg extensions limit the range of motion, as well as not allowing your hips to be involved. There might be a time and place for leg extensions (for example, beginners, bodybuilders who need to isolate that muscle group, and rehab patients (which is honestly out of my expertise). But for fat loss and functional movement, don't even bother. There are many good substitutions for leg extensions and that includes Bulgarian Squats, in which I have a love/hate releationship :) By the way Trish, thanks for the demo!

3. Seated Leg Curl Machine - Look at the movement of the seated leg curl. Now look at the movement of getting out of a recliner that has been extended. I rest my case. A good substitute for the seated leg curl is the Stability Ball Leg Curl.

4. Narrow Grip Upright Row - this move, especially over time, can cause what's called "shoulder impingement", in which a tendon is pinched. I'll skip the scientific lingo and put it this way... "that sucks". You want defined shoulders? You surely can't beat the Military Press or 1-Arm Shoulder Press.

5. Any type of Crunch - crunches cause a waterfall of problems, including putting unnecessary strain on the weakest part of your back. That means back problems. And you know what, you're just scratching the surface of working the abdominals when doing crunches. For some good ab exercises,

Check out my ab post here -----> What Ab Exercises Really Work??

Any exercises you would add? I'd love to hear it. Help your workout partners!

To your fitness success,

Mikey

Interval Training for Fat Loss Part 2

2011-03-02T12:27:00.000-05:00

I got a good response from people regarding my Interval Training for Fat Loss post I did about a week ago. When intervals are done correctly, it's amazing what it can do for fat loss. Of course, your nutrition has to be in place.

I was asked three good questions about intervals and I decided to answer them here. But, not before I put up another random picture because it's my blog and I can do whatever I want and I think it's cool to do stuff like that... oh look, a run-on sentence.

Question #1 - How long should I stick to an interval workout?
Answer: Good question.

Question #2 Why did you answer my question with, "good question?"

OK, my bad. Seriously... #1 Answer:
With my clients (and myself), I usually alternate between 2-3 different interval workouts for 4 weeks. I then change up my interval workouts for another 4 weeks. This will prevent boredom and help you getting results. That's what is so great about interval training. It is so easy to manipulate it by increasing/decreasing rest periods and interval periods, increasing how many intervals you do, etc., etc.

Question #2 (Seriously) - I don't have access to any cardio equipment (treadmill, elliptical, etc., etc.)... what can I do for intervals?
Answer: Great question... what I personally love to do is I complete my intervals outside. If you have access to a hill that is 20-40 yards long, you can run hill sprints. Start conservatively! Simply sprint up a hill and walk back down for recovery. If you're a beginner, you might find just 3-4 sprints is enough and you can work your way up to doing more (as many as 20 if you have enough caffeine).

Hill Sprints are Awesome and Stuff

If the weather doesn't permit or you don't feel like going outside, you can do body movements inside. Something like this:

Body squats (30 secs), rest 10 secs

Push-ups (30 secs), rest 10 secs

Jumping Lunges (30 secs), rest 10 secs

Burpees (30 secs), rest 10 secs

Plank (30 secs), rest 10 secs

Do the above circuit 3-6 times. Remember, you can always adjust it according to your fitness level by increasing/decreasing the rest/exercise time, reducing/increasing the # of circuits, etc., etc. Start conservative and train safe!

Question # 3 - I like doing my intervals outside, but it's hard to have to look at my stopwatch when I'm doing sprints. Any recommendations?

Answer: Absolutely... I am probably one of the biggest fans of the gym boss. The gym boss is an interval timer that has an alarm and a vibrating function for your intervals. You can program just about any interval protocol. It will beep/vibrate as you programmed it. They are very affordable, around $20. Their website is http://gymboss.com/ . You can also use interval apps on your phone if your phone has the capabilities.


100% Awesomeness... your workouts won't be the same

To your fitness success!

Mikey

Interval Training for Fat Loss

2011-02-22T11:46:00.000-05:00

"Interval Training" is quite the buzz word in the fitness industry lately. In case you have been living under a rock (and I'm not saying I have something against people living under a rock. If you enjoy living under a rock, that's perfectly OK with me), you have heard that interval training is superior over "steady-state" cardio for fat loss. Good news and bad news.... Good news: interval training takes less time than stead-state cardio, and you get better benefits. Bad news: Most people don't quite understand the concept of interval training and are not getting the maximum benefit. There is more good news. I have decided to put up a random picture in a random spot in this post. Check it out:

Hopefully, this post will help you understand the concept of interval training and how to approach it to help you with your goals. I'm even going to throw in a couple of interval workouts to try.

One quick note on "steady-state" cardio... It's not that I hate steady-state cardio. I'm a runner myself (not a fast one, except when people are chasing me, like cops on Friday nights) and I enjoy it. I find it a good way to stay active. But when I'm trying to get lean, I prioritize intervals at the top before any steady-state cardio. So if you are a runner, walker, etc., etc., certainly don't stop if you enjoy it. But if you hate it, then intervals is really good news for you.

Hey dude, what are intervals?

Intervals are periods of high intensity work (hard), followed by a recovery period (easy). Some people don't do the intervals hard enough, and some people don't recover "easily" enough, not allowing them to do the intervals at the necessary intensity.

Alright, here's the deal.

The #1 rule before doing intervals (especially for running) is that you MUST warm-up before doing intervals. This is to prepare the body for the intervals, as well as prevent injury. It's for your own good, so don't give me that look.
You must cool-down after intervals

Let's use a scale of 1 to 10 and pretend we're outside running. 1 is walking ridiculously slow, and 10 is running for your life. Got it? Good. But I understand that everybody is different, and that is OK. So, to help "shed some light", let's say you're a beginner. A 9/10 intensity for you might be walking briskly. An advanced athlete will find a 9/10 intensity as sprinting with 90% effort. Simply use the scale based on YOUR fitness level.

For the following example, let's use a 3/10 intensity for your recovery, and a 9/10 for your intervals. That means your recovery period should be a comfortable pace (about a warm-up pace).

20 seconds (9/10) interval
40 seconds (3/10) recovery

Do the above interval and recovery periods 6 - 8 times. That means this interval workout will only last around 16-18 minutes including a warm-up and cool-down. Pretty cool, huh? What's not cool is if I messed up the math and my wife sees this and gets upset because she's a math teacher.

Let's say you want to change things up and running, biking, and using an elliptical is not your thing. That's cool. You can do intervals with body-weight movements, too. Here is an example:

30 seconds of Mountain Climbers, followed by 30 seconds of rest

Do the above 6-8 times.

Try some interval training after your next strength workout. Put them in your fat loss tool kit.

To your fitness success,

Mikey

Ab Exercises ... Which Ones Work??

2011-02-16T13:15:00.001-05:00

Recently, I read a REALLY good article by strength and conditioning coach Michael Boyle. You can read that article here. Again, GREAT article... I hope it helps you with your perception of the coveted "six-pack". That got me thinking... I haven't done a good post on what ab exercises are great for core strength, which in turn can help with back pain. Any good "core routine" doesn't involve a bunch of crunches. Crunches are ... well, don't get me started. There are many better exercises you can do to get your core good and strong, and help with the ab definition. But, just like Michael Boyle said, the best exercise for 6-pack abs is the "table push-away" :)

Just say no to crunches!

Some Better Core Exercises:

(To see descriptions, simply click on the link at the top of each video)

Stability Ball Jackknife

(To really get fancy, you can do a jackknife push-up as shown... but the jackknife is what's shown, but minus the push-up)

X Mountain Climber (also known as the Cross Mountain Climber)

Plank (You may think they're boring, but they work!... Too easy? Try this stability ball plank)

Stability Ball Rollout

Those are the exercises my clients use to get a stronger core. You won't see them doing any silly sit-ups or crunches. You don't need any fancy equipment to get a strong core. You can do these right at home. You can get a stability ball almost anywhere these days. But always remember...

ABS ARE MADE IN THE KITCHEN

To your fitness success,

Mikey

7 Things Said During the Birth of My Son

2011-02-10T13:11:00.000-05:00

This post has nothing to do with fitness or nutrition. I've had several people come to me asking about my experience as a first-time Dad and how it went down. So, this should pretty much sum it up and hopefully give you a few chuckles to get you through the rest of the week. Enjoy...

Top 7 Things Said During Labor

1. Sabrina: "I don't want to alarm you, but I think my water broke". Mike: "But... the playoffs are on.... really, now?"
2. Mike (inside of my head): "I wonder if this hospital has a fitness center and would it be politically incorrect to sneak off and do a workout... I mean c'mon... it's going to be a while"
3. Mike: "If you don't take an epidural, I will"
4. Mike: "Oh sweet, the playoffs will be on in the background while in labor, that's pretty awesome!" Sabrina: "Yes hon, you're probably in heaven (dramatic pause)... you're not going to watch that your son is being born are you?."
5. Sabrina: "Are you seriously playing Angry Birds??"
6. Mike: "All of a sudden, I want pancakes. That's weird. Pancakes. Paaaaaaancakes." Sabrina: "Seriously?"
7. Mike (during delivery) "This is kinda tiring to keep fanning you to keep you cool... Ha-ha! I'm kidding" Sabrina: "(in a sarcastic tone)... Ha-ha, you're so funny Mike... sooooo funny"

I feel weird signing off with my usual "to your fitness success", but hey, it's my blog and I can do what I want:

To your fitness success,
Mikey

It's February, Are You Still in the Game?

2011-02-03T12:53:00.000-05:00

Well, February has arrived. This is when most people on the "New Year kick" typically, and unfortunately, give up. What usually happens is one or more of the following:

Burn-out from starting off too hard (going from not working out to working out 5-7 days/week)
Their diet doesn't match their workouts (they still have bad nutrition habits)
They start off gung-ho and go from pancakes and pizza to cauliflower and fish overnight
They are doing the wrong program based on their lifestyle and current physical condition

Certainly don't give up. Here is a step-by-step process that you can use yourself to figure out your own game plan to get back to your fitness goals. This may not be the one-all, be-all list, but it is an approach I used for my own fitness success.

Take an inventory of your kitchen and get rid of the junk food (chips, cookies, candy, soda, etc, etc.). If you feel guilty about throwing it away, take some time to take it to the local shelter.
Figure out a diet that best suits you. I did a blog about different approaches HERE. This will take some time and a little bit of research. Your nutrition plan will be your foundation of success. Be honest with yourself and be sure it is something you can stick to. If you know you won't be able to eat 6 meals a day, then don't plan on that type of diet.
Plan, plan, plan. I would rather you miss a workout so that you can spend that time at a grocery store getting everything you need to stick to your nutrition plan. Then take a couple of hours on a Saturday or Sunday (or any day for that matter when you're not working) and prepare your meals in advance. That way, when you leave work and don't feel like making anything, you won't hit the fast food joint. Also, be honest with yourself and know that you can reward yourself with a cheat meal or two each week. Don't try to be 100% perfect 100% of the time. Give yourself some wiggle room. For instance, I'm patting myself on the back on SuperBowl Sunday :)
Take a look at your calendar and figure out 3 days during the week that you can make time for exercise. Make sure you can commit to these 3 days without any excuses. You can always add days later. But for now, stick with 3/week for at least a month. Mark them down in your appt book. They are that important.

Bonus tip: If you now have really bad eating habits, take baby steps. If you only eat 1 serving of vegetables a day for now, try to aim for 2 servings/day for at least a week. Once you succeed at doing that, then move onto your next goal.

So what if you have slipped up a little bit. That's no excuse to give up. We all make mistakes. It's just a matter of bouncing back from them.

To your fitness success,
Mikey

Mikey is a Dad!

2011-01-27T10:40:00.002-05:00

As most of you know, I am officially a Dad! Sadly, the beginning of labor went like this: My wife and I were at a grocery store getting some "reward food" for the Packers/Falcons playoff game. She stopped and looked at me and said, "I don't want to alarm you, but I think my water broke". I then responded with, "But... the playoffs are on". That's how much I love football. The next thing you know we're in the hospital and I have a baby boy. The cool part? The Seahawks/Bears game was on in the background during delivery. That's one cool way to come into this world. If you're interested, here are the details:

Ryan Champ Whitfield (we're calling him Champ... yes, my wife rocks)

Born January 16th, 2011 at 1:43 PM

7lbs 1oz, 20" long

And the kid has a BUNCH of hair, unlike his Daddy :)


I just told Champ a good knock-knock joke

Well, onto to fitness info...

You know how I'm a big fan of interval training. But some people think that it has to be done on cardio machines like treadmills, ellipticals and bikes. That's certainly not the case. I write many body weight exercise "intervals" that are just as effective. At the end of your next workout, try this interval workout:

Perform the following circuit 2-3 times, resting for 30-60 secs between circuits (video demos are at the bottom of this post)

Body squats (15)
Push-ups (or kneeling push-ups) (15)
Jump squats (jump from a squat position) Giving a "thumbs up" before doing them is optional, as you will see in the video demo (10)
Cross mountain climber (10 ea side)
Star Jumps (10)

Of course, there are always alternatives for exercises you are not comfortable with. Never do anything that hurts (I'm not a believer of the "no pain, no gain"). So be sure to get with a certified trainer that can help you with these moves.

Moves like this will blast fat without boring "cardio". It is exercises like this (as well as alternatives for beginners and advanced people alike) that we'll be rocking at the next 4-week boot camp, which starts Monday, January 31st. We still have some slots open if you want in and you get a meal plan based on your current weight!. For more info and to register, click below:

Click here for the 4-Week Boot Camp

P.S. We're almost one month into the new year. How close are you to your goals? Don't give up and use social support. Don't be afraid to ask for help from friends and family!

To your fitness success,

Mike Whitfield, CFT, CFNC

2011 Rant (Yeah, Already)

2011-01-20T09:06:00.000-05:00

Oh boy, here we go. "Ahh yeah, it's a new year and I'm going to look dead sexy this summer because I'm going to go to the gym 7 days a week every day until I am vacationing in Paradise City, you know... where the grass is green and the girls are pretty".

3 weeks later ... "Hmmm, this losing fat thing is kinda hard. Hours and hours of cardio isn't doing much for me. It's alot easier to watch 'Friends' on the Tivo. Oh well, maybe next year."

You have no idea how good that felt to get that out of my system. Please, please PLEASE don't be one of "those" people. Now to continue on my rant...

1. Here in Atlanta, GA, most people were "snowed in" for a few days due to bad roads, school being out, etc., etc. I have never seen so much whining on facebook. "I need to get out of this house!", "I'm getting cabin fever!"... "My bum-bum hurts from sitting on the recliner too long while I facebook for hours". Yeah, I made that last one up. But c'mon people... enjoy a few days of relaxing for crying out loud.

2. I am glad to say that my wife's pregnancy days are over. We had our baby boy on Sunday, 1/16/11. She was at the stage where it takes an hour to flip over in bed and she lets me know about it by grunting like she is lifting weights. I made the mistake of asking, "what are you doing?" and she replied with "I would love to kick you somewhere special". She also seemed to go to the bathroom about every 15 minutes and every time I felt like it was a field trip. She sounded like she ran a marathon when she returned.

3. If I hear one more person say, "I'm going to do alot of cardio at first so I can lift weights in a few months... gotta lose weight first", I'm pretty sure I'm going to flip out and drop kick someone.

This is just wrong... like wearing finger shoes to do leg extensions

4. My Caroliina Panthers ... enough said

5. So you got those cool "finger shoes" to work out in and then you come in and do upright rows, leg extensions, and leg curls. Yeah, you get it. You absolutely get it. That's like me getting snow skis so I can rock it at batting practice. Whatever.

I feel better. Have a good day.

Mike Whitfield, CFT, CFNC

Top 10 Diet Rule Experiment: How To Tell If a Diet Will Work For You

2011-01-13T10:23:00.000-05:00

I'm always "on the prowl" for strategies than can work for my readers and clients to reach their fitness potential, especially when those strategies are simple to use. I was absolutely blown away with the research and information found in "Eat Stop Eat". With that being said, here is a guest article from "Eat Stop Eat" author Brad Pilon.

Guest article by Brad Pilon, MS

www.EatStopEat.com

If you and I went to the local magazine stand and scanned the covers of the fitness magazines we would find dozens of ‘weight loss’ rules.

In fact we could spend the rest of the week reading magazines about the latest greatest weight loss tricks many of which may actually work for someone. But realistically there’s just no way you could actually follow ALL of them. So how do you know which ones are right for you?

The easy answer is you have to decide which rules fit best for YOUR life and then try to stick to just one or two that will make the most sense for you and have the most benefit.

This may be the first time in your life you become a scientist, and your experiment is you. Here’s what you do…

Browse any of the popular magazines, blogs, websites or anywhere you like to get fitness information. Read up on the diet and weight loss tips and tricks, these could be simple changes like not drinking calories, or a bigger philosophy like limiting the amount of carbs that you eat.

Make a top 10 list of diet strategies you’d like to try, and that sound doable to you. At this point add one new diet strategy to your life for two weeks. Record your bodyweight at the beginning of the two weeks and again at the end. If you haven’t lost any weight this strategy doesn’t work (for you). Discard it and move on to the next one.

This is the simplest way to tell if something will work for YOU. If the strategy you picked sounds like a good idea but seems too difficult for you to manage then it’s simply not a good fit for you in this stage of your life. If it worked for your friend but not for you that’s ok, there will be one that works just for you, this is why you make a top 10 list and try each of them, one at a time.

Let’s suppose you find one that works over a two week period and you don’t want to stop. That’s fine, just add the next one in the list, if you can handle more than one strategy at once more power to you and you’ll probably lose fat even faster. My guess is that sticking to more than one or two rules will be almost impossible, so it will be pretty easy to tell which strategy is really working.

For me the simpler the diet is the better, (which is the main premise behind Eat Stop Eat).

Even when you are following the Eat Stop Eat lifestyle you can still use the top 10-diet rule as a way to guide how you eat on your ‘eat days’.

The top 10 diet rule experiment is the fastest way to find dietary habits that work for you - after all you’ll never know until you try.

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.
His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com

Things I Learned in 2010

2011-01-06T09:53:00.000-05:00

Wow, I'm still having a hard time that 2010 has come and gone. It really did blow by, and I'm positive 2011 will go by even faster. Any day now, I'm going to be a first time Dad. 2011 is already interesting. For those of you that know me, I don't blame you for being scared of the idea of me as a Dad. So without further ado, I am giving you a list of things I learned in 2010 in hopes that you can perhaps take a nugget or two to help you with your fat loss goals.

First, don't forget that registration for the 2011 Boot Camp is open and the first boot camp starts 1-29-11. Space is limited, so be sure to register early and you will also get an early bird discount! You can also sign up for just one month at a time. Details are here ------> 2011 Boot Camp Registration and Info

1. Intermittent fasting can teach you so much about your habits on food. It's a great, sensible approach to fat loss and Brad Pilon's book is amazing. You can check it out at his website here -----> EatStopEat

2.Social support is not over-rated. I've seen my clients work together, gym members work together, as well as family members working together. Don't be afraid to use your family and friends' help to allow you to reach your goals.

3. No diet is the one-all-be-all diet (I actually learned this over time, but it was emphasized this year). You have to figure out what works best for you, your personality and your lifestyle.

4. God was already awesome, but this past year he got awesommer. I don't care that is not a real word. Try just 10 minutes a day with God. It's amazing what it does for your day. I'm not saying it's perfect every day, but it can certainly give you a "I can do this" attitude.

5. A periodic deload week when lifting heavy can literally change your life and help you blast through lifting plateaus. Wow.

6. I actually did 2 "extreme fat loss" phases this past year (one was just before I hit the beach). Although I teach my clients the importance of the long term, it's pretty cool to do something like that just to let your mentality know, "I can do this".

7. The best blog I read in 2010 that relates to my female clients for fat loss was a blog by Jeannine Trimboli. For inspiration, you can read that here -----------> http://www.lilafitnessonline.com/2010/04/get-off-that-scale.html

8. You truly are never too old to get in the best shape of your life. I have a client in her 60's that has put on muscle, improved her running efficiency (loves running) and is leaner than ever in her life. I am in better shape now than I was in my 20's. It's never, EVER too late.

To your fitness success in 2011! Never give up, and stay strong!,

Mike Whitfield, CFT, CFNC
www.reflectionsfitness.com

Fat Loss Meal Plans

2010-12-21T12:29:00.000-05:00

Believe it or not, that's me on the left. And yes, that's also me on the right. So, here we are... a new year. That means New Years Resolutionists (cool word by the way). But I can't harp on that too much because you know why? I am one myself. That's right. In 2003, I hopped on the New Year bandwagon and 6 months later, I dropped 75 lbs. Boom goes the dynamite. Gosh I love that phrase.

Truth is, I was just getting warmed up. I have lost 35 lbs since then and I have kept it off. I would have to say that my "secret" to success was a plan. Yep, that's it. A plan. I knew what I was going to do and how to approach it. I had to use a diet that I could stick to, and that would give me success. There are so many diets out there and some quite silly ones (the Twinkie diet... c'mon man). They all have one thing in common - and that is more calories must be burned than consumed when losing weight. Below, you will see some nutrition plans that not only have I used myself, but my clients have used as well to get their body of their dreams. If you have a plan, you're setting up yourself for success... and that's a big key. It's all about figuring out what is best for you. If you hate counting calories and points, then Weight Watchers is not for you. You follow me? So below, you will see different approaches to nutrition that work and hopefully, you will have a plan for the body you deserve. I wish you success!!

Don't forget to sign up for the New Year Boot Camp and get the discount along with bonuses!

Sign up by clicking here --------------> New Year Boot Camp

P.S. If I could sum it up, one of the easiest ways to approach fat loss is to decrease your starches and increase your protein. That tip alone can make a huge difference!

www.EatStopEat.com

Eat Stop Eat by Brad Pilon

Eat Stop Eat is an easy-to-follow program that doesn't exclude any food groups. I currently use this for my lifestyle and it has actually removed alot of stress from my life. I'll let Brad Pilon, the author, explain it directly from his website:

"You are probably looking for a great weight loss and body fat burning program and may have already heard about Eat Stop Eat. Most likely, you’ve read about Eat Stop Eat somewhere on the internet and are curious about what this book is all about and who wrote it.

Well let me be right up front with you, My name is Brad Pilon and I wrote Eat Stop Eat to help people understand the amazing weight loss results they can get by using a simple combination of flexible periods of intermittent fasting and weight training.

Now, I know what you are thinking, ‘Did he just say fasting?’. Yes, Fasting. But, before you read any further, let me assure you, with Eat Stop Eat, your metabolism will not slow down, you will not lose muscle, your workouts will not suffer, and you will not become a ravenous eating machine."
This program is perfect for busy people, too. Simply click on the link above, or on the book image.

www.CheatYourWayThin.com

If you were to ask me what I did at the beginning of my journey, this would be pretty close. If I knew the details about this program, I am 100% certain that my results would have been even better. This program includes a cheat day, in which you get to cut loose from your diet which can help you stick to a program for the long term. You can find out more by clicking on the link above or the image.

http://www.warriordiet.com

Its premise: eat one main meal at night, avoid chemicals, combine foods adequately and challenge your body physically. The Warrior Diet shows how to nourish the body in sync with its innate circadian clock – separating between a.m. foods and p.m. foods for effective removal of toxins, increased conversion of fat for energy, increased utilization of nutrients and improved resilience to stress. The result: a leaner, stronger and healthier body.

One of My Favorites From Nutrition Guru Mike Roussell

http://mikeroussell.com/

Mike Roussell

Most of the time, this is my "go-to" plan for my clients when they need to lose fat fast, but want a program that they can stick to in the long-term. These are the "6 Pillars of Fat Loss Nutrition" from Mike Roussell:

1. Eat small meals throughout the day (4-6)
2. Limit your consumption of sugars and processed foods.
3. Eat fruits and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

Final Note

Good gracious, that's alot of info. This can be overwhelming, I know. But now you have some options. Just remember to use something you can stick to so you can see the end result, and not just be another February drop-out. It's hard work to lose fat, but with a solid plan, there is nothing that stop you from your ideal body. Just find one that you can live with, that's sensible, and the results will come and stay.

To your 2011 success,
Mike, CFT, CFNC
www.ReflectionsFitness.com

Random Rant and a Free Gift

2010-12-09T11:50:00.001-05:00

It's Christmas. It's a time of giving, sharing, and family. But in Mikey's world, it's also a time for ranting. I'm drinking a drink called, "Speed Stack Pumped" as I write this, so brace yourself. I'm "tweaking" my 12-week program coming soon (hopefully), and I'm doing a run-through today. While it's kicking in, why not rant?

1. Country Christmas songs... I honestly think they are terrible. I love Christmas music, but when it's done "country style", it irritates me. "That thar new born kang was uh born in that thar manger". C'mon already!! Really??

2. Who in the world made the executive decision to write "the Ox and Lamb kept time"?? Were they special animals with rhythm? Did they use a stop watch? How does this happen?? It's messed up, and I'm saying something about it.

3. I did my first black Friday EVER. I actually heard these words... "I can't believe how many people are here today". I was at the mall when I heard this.... on black Friday. It looks like somebody showered with some idiotness soap that day.

4. I made the mistake of installing an app called "Angry Birds". If you never played it, please don't. It will cut your productivity by 90%. It's a game where you sling shot birds at some pigs. Yep. That's it. And it's more addicting than potato chips on football day.

5. Pregnancy hormones are in full effect. If I open the door to the car for her, I'm a Saint sent down from Heaven clothed in a white robe and a halo as a hat. But if I forget to fill her water jug before we go to bed, I might as well as introduce myself like this: "Hi. I'm your husband, also known as Lucifer. I forgot to fill your water jug. I'm going to go call someone from the Mob and have them beat me to a pulp and then listen to a Justin Bieber album because that is what I deserve right now. Awesome? No, I'm not".

6. "A Wonderful Christmas Time" from Paul McCartney.... is it just me, or is there one segment in that song where it sounds like some random 4-year old gets on the keyboard and just goes to town??

7. Holiday weight. Nuff said.

I can help you solve # 7. Click here for your Christmas gift from me.

To all my 1-on-1, group, online and boot-camp clients, family and friends, I wish you all a wonderful Christmas. Again, I have been working on a free program for you, and you can access it by CLICKING HERE.

P.S. Start setting up your 2011 goals right now! Or better yet, why not go ahead and start?

To your fitness success,
Mike Whitfield, CFT, CFNC
www.reflectionsfitness.com

Do You Know Anyone Like This?

2010-11-17T08:16:00.000-05:00

For me, shamefully enough, I have been this guy.... the guy that puts on the usual 7-10 lbs over the holidays. I remember one year, (and I have a hard time admitting this since I am a trainer... but hey, I'm human, too), I put on about 15 lbs in the span of about 8-10 weeks. I was feasting on holiday cookies (the kind that are not too sweet, but they're kind of buttery... the kind that you eat just one and you think, "Hmmm, it would be a crime to just have just one of those. I think I'll have 20 more", candy, junk food, you name it. The next thing you know, my jeans were tight and I was having a hard time breathing. I'm not going to let that happen to you. Here are some strategies you can use to avoid the 7-15 lbs of "holiday weight". But before I forget, I wanted to let you know that there are only 6 spots left in my short, 2-week Boot Camp starting November 29th. I've purposely created this boot camp this year to keep people from gaining the holiday weight (and even lose fat if you want to impress your family and friends at Christmas). You'll be suprised how much you can accomplish in 2 weeks if you follow the nutrition guide and make the workouts. Anyway, here are your strategies:

1. Go to town on the protein, first and foremost. Protein will help you feel full, as well as slow down the absorption of carbohydrates (darn you cookies!)

2. Don't drink your calories! Save your calories for the better stuff. By drinking water or any other non-caloric drink with your feast, you'll save hundreds of calories.

3. Know what you're going after. Look at what is available before you start filling your plate. Don't do what I did at my grandmother's house one Thanksgiving. I filled my paper plate up so much that it literally folded in half and my food fell on the floor. I was only halfway through the "buffet" line, too.

4. Eat a filling, healthy snack before arriving to parties, family's house, etc., etc. You'll be less inclined to "pig out" at the party.

5. If there are smaller plates available, use them. There's a reason why they have soup bowls for soup and dessert bowls for dessert at restaurants. Less plate means less junk.

6. Don't force feed something you aren't crazy for. Just because it's on your plate doesn't mean you have to eat it.

7. Remember, it's OK to splurge every once in a while. It's the splurge after the splurge that affects the waist line. That's why it's important to fill your plate with your favorites (not every single food that's available).

8. Be realistic. I'm not saying you can't lose fat over the holidays because you certainly can. I've done it and I've seen others do it; and I've even STARTED with clients in the middle of November before. It can be done. But be honest with yourself. How many functions are you attending? Perhaps do some compensation. Plan a few more trips to the gym or stay more active than usual to help compensate some of the splurging you'll do over the holidays.

I hope these strategies help you out this holiday season. By the way, where in the world did 2010 go?

Your solution to the weight gain this year? CLICK HERE

Remember - only 6 spots left for the 2-week boot camp starting on the Monday after Thanksgiving. Meal plans included! Keep those holiday pounds at bay (or better yet... lose fat in just 2 weeks!)

For more information, click here-----------------> 2-WEEK BOOT CAMP

Have a great week everyone!

Randomness

2010-11-09T13:30:00.000-05:00

I just put my finishing touches on my 2-week "Thanksgiving Damage" Boot Camp program and decided to write another random rant. Because hey, we all need to vent. What's your rant? Let it out. Tell your friends. Tell your family. Don't hold it in. Blog about it.

1. 0-8 in fantasy football... are you kidding me? It's one thing to be 0-8 and you're not paying attention... you know, like not lining up your players, not keeping up with the waiver wire, etc., etc. But to be 0-8 and you're actually trying to win a game?? That's just pathetic. By the way, I'm the commissioner, too. Even worse? My Panthers have only won 1 game so far this season. Rock on football... rock on.

2. I did a tour of the hospital to help "prep" us for the birth of our first child coming in January (although my wife's belly shows he could be due like... tomorrow around noon). I left saying to myself, "blue parking lot, blue parking lot, blue parking lot", and I actually felt better. I looked over at my wife and she was about to lose it. I then made the mistake of saying to her, "Hey, it's going to be OK. It will be a cake walk". There was a dramatic pause followed by the look of death. I'm not good at this.

3. The Ipad. I love it so much I try to see one at Best Buy 1-3 times a week for my "fix". I just want to read pdf's and I can't justify purchasing something like that just to read pdfs. Ipad... you're the devil.... that and lunges.

4. Muscle marketing. "Gain insane amounts of muscle in just 6 days!" ... "Awesome pumps!" ... "Vascular road maps as veins!". Serving size - 3 scoops ... 56 grams of protein, 190 grams of carbs, 7 grams of fat. Are you kidding me? Can't I just eat a few candy bars and call it a day?... it's alot cheaper. Of course you'll gain weight eating that. I can go to town on my Mom's Banana Nut Cream cake and gain weight. That's easy. I could probably make money doing it, too. "Smooth-on-top trainer eats his Mom's banana nut cream cake, lifts heavy and gains 20 lbs in just 4 weeks".

5. Georgia weather.

6. Georgia traffic lights.

7. Georgia weather while driving and dealing with Georgia traffic lights

8. I'm starting to think I'm actually getting more and more immature as I get older. I just saw Jackass 3D and I laughed my butt off. That's kinda scary considering I'm about to be a Dad. But I'll be ready. He-he. Sling shot in a port-a-potty. Brilliant.

9. If you complain about your gut, but talk about the 4 beers you had ... and do nothing but a variety of crunches for 45 minutes, I will blog about it. <----- See? I told you.

10. People? Please tell me how to deal with pregnancy hormones. When I get a glass of water for her, it's as if I'm Mother Theresa, bringing a bag of awesomeness, goodness and gold to her, and the water is like... holy or something. But when I pat my dog on the head and telling the pooch hello, my wife screams out, "I always knew you loved that dog more than me! She CAN DO NO WRONG!". It's just weird.

The Last 10 lbs

2010-10-20T14:20:00.000-04:00

I wish I had a nickel every time I was asked, "how do I get the last 10 lbs off?". Because quite frankly, it's a difficult question to answer. For people who are looking to drop fat, and have more than the last 10-15 lbs to lose, it's rather simple. But quite honestly, most of us make it complicated.... should I do carb cycling?, should I do calorie cycling?, should I do cardio on an empty stomach?, etc., etc. For those people, you need to SIMPLIFY the process. That's a different blog. This blog is for those people looking to those last 5-15 lbs. You know, those lbs that are just not willing to let go. Our body wants to hang on to that last bit of fat and you have to fight like a UFC champion to get rid of it. First, you have to understand:

You're in a war against FAT. Go win.

It's going to be hard
It will take time and preparation... it takes a solid blue print, so plan, plan, plan
You have to go in head first with the engines running (kinda imagine yourself as Braveheart just before battle... except don't wear that skirt and go commando... that's just gross.)
It's about the dress or pant size and not about the actual lbs

That last point is important to understand. I've seen it. I know other trainers that have seen it. You may not drop a single pound, but you could drop a size down. So right now, get it out of your head that it's all about the lbs.

Now that is out of the way, let's get started. Sometimes, it takes extreme measures to get rid of that last little bit of fat. So below you'll see... EXTREME measures. Insert legal jargon here -----> Consult with your physician before any nutrition or exercise program. Exercise at your own risk... Blah, blah, blah. Good. We're going to have carb cycling and calorie cycling because it might make sense at this point. You can keep up with your ratios and calories at www.fitday.com. I told you it would take preparation. Remember, use whole, natural, unprocessed foods. With that being said, here is one way to approach your last 10 lbs of fat loss. I have more ways of getting it done, but this is one of them. After all, I can't let go of all my best kept secrets, can I? :) Good luck, and let me know of your success.

Day 1 Calories = Goal body weight in lbs X 8. For example, if your goal weight is 150, than you would take 150 x 8, which equals 1,200 calories. No matter what the calculation comes out for you, don't drop below 1,000 cals. Aim for 1g of protein per lb of goal weight through the day. This little "protein rule of thumb" goes for every day. Today, you're going low carb. Get your carbs through non-starchy vegetables... that's it.

Day 1 workout - total body workout keeping the reps between 8-12. Do a "finisher" at the end of your workout to burn more fat, like 5-10 sets of 8-12 burpees, with 60 secs of rest between sets. Later that day, if you have the opportunity to move, do it. Take a dog for a walk, play some tennis, etc., etc.... just stay active if possible

Days 2 and 3 Calories = Goal body weight in lbs x 9... Again, low carb

Your # 1 weapon of choice - whole, natural unprocessed foods

Day 2 Workout - Hill sprints ... find a hill that you can run up 25-40 yards. Do 8-12 sprints with 60 secs of rest between sprints. Then follow that up with high intensity aerobic activity for 15 minutes.

Day 3 Workout - total body workout keeping the reps between 6-10. End your workout with a "finisher" like jump rope intervals for 10 minutes. Later that day, if you can, stay active.

Days 4 and 5 Calories = Goal body weight in lbs x 10. Start taking in some carbs.... 3-4 servings of fruit through the day, but have most of the carbs around your workout (before and after)

Day 4 Workout - calisthenics ... think PE Class. Do 20 minutes of jumping jacks, push-ups, lunges, body squats, etc., etc. Keep the rest periods short (30-60 secs). Follow that up with 10-15 minutes of high intensity aerobic work.

Day 5 Workout - total body workout keeping the reps between 5-8. Use a "finisher" at the end of the workout like mountain climbers (30 secs on, 30 secs off) for 5 minutes, followed by 5 sets of dumbbell/kettle bell swings. On this day only, you can have a starch right after a workout along with fruit.

Hill Sprints... fine weapon for fat loss

Day 6 Calories = Goal body weight in lbs x 9... we're going low-carb again, just like day 1.

Day 6 workout - Same as Day 2

Day 7 - No workout, and don't worry about counting calories. Enjoy your rest. Today, you get your reward meal (pizza, wings, cake, etc., etc.). Other than that meal, stick with whole, unprocessed foods (including many fruits and vegetables). Eat until satisfied, but no more. Again, don't worry about counting calories. It's like hitting the "reset" button. You can even bring in a little bit of natural, unprocessed starches (Ezekiel bread, Quinoa, etc., etc.)

Simply do the above cycle for 4 weeks. Still not there? Go back to an easier routine/nutrition program for 2 weeks before trying it again for another 4 weeks. Also note if you find yourself having a hard time recovering between workouts, you can increase your carbs a little bit after your workouts. It's all about trial and error.

Good luck! I broke a sweat just reading this. Awesome.

To your success,
Mike Whitfield, CFT, CFNC
www.reflectionsfitness.com

6 Ways to Improve Your Workouts

2010-10-05T09:53:00.000-04:00

Hey guys and gals!  I hope everyone had a great weekend.  The
weather was outstanding to say the least.  It's about time, isn't
it?  Anyway, I have some workout tips as we enter cooler weather. I
hope you use these to improve your workouts.

Have a great week!

1. Change the tempo of your lifts.  For example, if you have been
lifting a weight for 2 seconds and lowering a weight for 1-2 seconds
,try something like this: Try explosively lifting a weight (but
under control!) and take about 4 seconds to lower the weight.

2. Try bodyweight exercises.  For example, if you have been doing
dumbbell squats, try using your own body weight for a 1-legged
squat.  If you see me around the gym, I'll show you how to do those.

3. Join a recreation league.  This could be pick-up basketball, tennis,

racket ball, etc., etc. You don't have to go to the gym 7 days a week to

stay active.

4.  Try supersets or circuits.  If you typically do a set of squats,
rest, than another set of squats, rest, etc., etc., try this
approach:  Do your first set of squats, then immediately the next
exercise in your program, and THEN rest.  You could also do this
in a circuit format... first exercise, second exercise, third
exercise, and then rest, etc., etc.

5. Try dumbbell swings in place of your "cardio".  At the end of
your workout, try doing dumbbell swings for 30 seconds, and then
rest for 30 seconds.  Do this for 10 minutes as your "interval"
workout. Again, if you see me at the gym, I'll be happy to show you

those.

6. Try a pre-exhaust set.  What is that?  Who cares.  It just sounds
cool!   I'm kidding.  Do a set of push-ups (2 reps short of failure)
followed by a set of the dumbbell chest press.  That is an example
of a pre-exhaust set.  Good times.

This blog post, in it's entirety, was inspired by 3 people I have
seen in the last several days that had a look of, "Oh my gosh I'm
bored".  I certainly hope this helps :)

To your success,

Mike Whitfield, CFT, CFNC

Dismiss the Excuses

2010-09-23T13:08:00.002-04:00

"I'm too old." "I'm too young". "It's too late to get started". "I don't have time". I've heard them all. They are called "excuses". This is what I call a "tough love" post. It's time to put away the excuses and instead, find solutions. I've worked with many clients from different backgrounds. I once trained a 75-year old man about 3 years ago. Do you know what his words were to me? He said, "I figured it ain't too late to get healthy". I also have a client in her sixties I've had for over 3 years that can do burpees, squat thrusts, DB swings, mountain climbers among other "good times" moves like it's a walk in the park. She sure didn't get there overnight. She went through a journey. She stayed consistent. Now, she's addicted to working out and she loves to run or walk on her days off.

The time excuse is a popular one, too. It doesn't take 2 hours a day 6 days a week to see a change. If your diet is clean, you can get results in as little as 2-3 days a week for about 45 minutes. I've done it. I've seen clients do it. I've seen other people do it. 2 episodes of a sit-com = 60 minutes. You can do this. Use big, compund movements, using supersets or circuits. That means you may have to put away "mirror" exercises like the bicep curls until you get more time.

A big problem with excuses is that we try to completely avoid them instead of facing them head-on with solutions. What is it that is holding you back? Is it time? What is something that takes up the time to put in a workout that you are willing to sacrifice? Yes, your fitness goals will take sacrfice.

I'll give you an example. I love football. (I know, who doesn't??) But my problem is that I love to eat when I watch football. It's something that I did when I was a big boy.

Too much football food!

Well, to this day, I still enjoy football food. So, what is my strategy? I've taken out my ability to "munch" too much by actually preparing my meals for the week during the second game. Don't get me wrong. I still indulge in my beloved chips but not like I used to. I used to eat 2-3 bags in 1 day. Now, I treat myself during the Carolina Panthers ~~losing~~ game. But the second game is all about preparation and busting through what would hold me back on my fitness goals. I came up with a solution to work through my obstacles. That is what it takes.

So, what is holding you back? It's time to dismiss the excuses.

Confessions of a Trainer

2010-09-14T11:11:00.001-04:00

First of all, I'd like to thank my family, friends and clients. Because without them, I wouldn't be able to blog about this. You can't blog about experiences if you don't have them. I've "tested" methods with clients... some know that, some don't :) This list shows things I'm confessing and things I'm actually kinda proud of. I'll let you decide which ones are which ...

1. My programs now are better than my programs 3 months ago. In 3 months, my programs will be better than they are now. And quite honestly, I think that's the way it should be.

2. I underestimated the power of foam rollers. I used to roll my eyes at them. I now think it can be one of the best weapons for not only recovery, but for improving your workouts. Sometimes, I look at my foam roller at home and I say, "why hello there my red cylinder friend.... make me feel better".

3. I used to underestimate a warm-up. You know the drill. Hop on the treadmill and walk for 5 minutes and then work out. What a difference experience makes. You want to kick some butt in your next workout? Try a dynamic warm-up... (think old school jumping jacks, overhead squats, bird dogs, etc., etc.) Once you start your workout, you'll find yourself "in the zone".

4. I haven't "prescribed" any variation of a crunch in like... FOREVER. But when I first started years ago, I was obsessed with stability ball crunches. Oops. Straight up? Planks are where it's at baby. Crunches are extinct in my programs until further notice.

5. The bird dog exercise looks really stupid. I'm just being honest. But WOW... it's so worth doing it in your program. Who cares what they look like. I recommend them in a heart beat now, especially in your warm-up.

6. Don't worry about doing "cardio" on your off days... Please? You'll feel you're bound to the treadmill, elliptical, bike, stairmaster, etc., etc. Simply stay active on your off days. Take your dog for a walk. Play with your kids. Play some pick-up basketball. Play some tennis. Me? I enjoy playing an intense game of hide-and-go-seek with my black lab, Charlotte. Hey, whatever works. Because if you're doing those things, then you're not on the couch watching reruns of "Friends" and eating junk.

7. I wear t-shirts and shorts to "work". I've always been so infatuated with that. I just think it rocks.

8. I have learned that doing 2 solid sets is better than a mediocre 5 sets.

9. I used to be the naive trainer that said you had to do the low-carb, 6-8 meals a day to see results. Ladies and gentlemen, that is not the case. Have people lost weight doing a low-carb diet? Of course. But that is because it fit their lifestyle. Find a sensible diet that works for you, not against you... and something you can stick with. I have seen people lose weight with the Warrior Diet, going vegan, EatStopEat and my personal favorite... eat whole natural foods 90% of the time among others. If I told you to eat salmon and cauliflower for the rest of your life and you hate salmon and cauliflower, then that diet won't work for you. Oops, I rambled.

10. I'm guilty of "prescribing" cardio early on. I didn't know any better. I was new. I haven't "prescribed" cardio now in years. Instead, I just encourage activity. For fat loss, cardio is out the door and in with intervals, metabolic conditioning and body weight movements. I compared programs and the programs with intervals kicked the pants off the programs with "cardio". So, I retired my "cardio" prescriptions.

Your fat loss journey is about learning. You try something and you put your heart and soul into it. If it works, you stick with it. If it doesn't work, you learn from it and make adjustments. You'll eventually get better and better at it. Then you can share your ideas and inspiration with someone else.

To your success,
Mike Whitfield

PLEASE STOP.

2010-08-16T14:41:00.000-04:00

As in please stop the madness. I'm writing this as I sip on some caffeine and getting prepared to do some Burpee/Pullup combos, Incline DB Chest Presses, DB Swings, and other fine moves. Then I'm going to have a protein shake with some fruit and throw up. Can I interest you in some awesomeness? Just kidding. Anyway, there are things all over the place that are making me say, "please stop". I am going to vent them with who else?, the world.

1. The Shake Weight. Nuff said.

2. The Shake Weight. Nuff said. (I typed that again on purpose. That's how much it gets on my nerves).

3. These so-called "cutting edge" exercises. "It's crazy! You hold this weight bar above your head with your left hand while doing bicep curls with the other hand while standing on a Bosu ball and you'll like... get an amazing core and stuff!". If that's true, than you can call me "Beatrice, the trainer" for a month.

4. I would love to have just $.01 every time I heard "chest" when I ask a guy at the gym, "what does your workout look like today?". I would be somewhere in the Dominican Republic sipping on some fruity frozen drink eating fresh fruit and calling the hostess that brings it over, "Cookie". Not because her name is Cookie, but because I would have enough money to pay her to allow me to call her "Cookie". Work your back. Work your legs. Work something different for once.

5. Infomercials... Get rich overnight. Get fit overnight. Get sexy overnight. It doesn't happen people. I've been trying to bring sexy back since high school and I'm not even close.

6. Facebook.... I'm going to ask your cow, "what did the 5 fingers say to the face?" and then slap your cow in the face in Farmville. That's right. I'll do something similar in Mafia Wars, too. Now invite me to join.

7. Lady Gaga. OK, really. I think I'll just make a bunch of noises in the shower and see if I can make a record. Are you kidding me?? Ra, ra, romp boo bah... OVER... OVER ... AND OVER again? This is called music? Please explain why.

8. These youngsters (ohhh crap. Does this mean I'm old since I said that?? Ugh... I'll save that for a different blog post) and their cell phones. Sure they're at the gym for 2 hours, but they only did about 20 minutes of actual lifting. I guess they have to read their text messages like "LOL, OMW! LBAY. LIC. L8RG8R." ... Please stop looking that up. It means this--------> laughing out loud, oh my word! Laughing back at you. Like I care. Later Gator." Yeah, I'm hip, what's up?

9. I'm sad that I had to look up those acronyms. I guess I am old. Worthy of posting? Probably not. But it's my blog and I can do whatever I want to.

10. I can't remember the exact number, but in this economy, GNC reported record setting profits. People are still looking for that "fat burner". The best fat burner, in my opinion?, is at your local farmer's market. They're called "fruits and vegetables". Just sayin'.

- Mikey

Rants From a Trainer

2010-08-02T13:29:00.000-04:00

What a random Monday blog...I'm in a great mood but I gotta get this stuff off my chest...

1. I usually despise the "inner and outer" thigh machines. But today when I was removing some plates from it, I found myself rolling my eyes in the mirror just looking at them. Please stop the madness and go with lunges (and think outside the box... side lunges, rotational lunges, etc, etc.)

2. Crunches?.... Ugh, never mind.

3. Sipping on my energy drink before my workout is one of my highlights of my day... that's sad and cool all at the same time.

4. If I hear one more person gasp when I tell them I eat the yolks of eggs, I'm going to lose it.

5. "Don't eat fruit... it has sugars!".... Really?? When was the last time someone said, "Gosh, I can't believe I put on all this weight. It's from all those apples I've been eating". Fruit doesn't make you fat for crying out loud.

6. It's true. Genetics do play a role in your weight... but it's not a crutch. So, knock it off. I'm a Whitfield. I have to work hard to keep my preferred body fat level... thanks Mom and Dad! (I'm kidding... my parents are awesome).

7. Quit looking for the magic bullet. Eat better and exercise. It's that simple. You can research all you want to. Just keep in mind that if you're doing that research, you're not exercising. I'm just sayin'.

8. Why is it that when I write my clients' programs... I'm all "gitty", but when it comes to writing my own program, I'm like.... "eh". It must be one of those things like a landscaper... making everyone else's lawns look great but doesn't feel like cutting his own grass.

9. "I don't have a choice. I have to eat all these cookies because my kids have them for school". Whew... good thing you do that. I was just watching Fox News about these horrible parents that were reported for child abuse because they didn't supply enough Little Debbie snacks for little Johnny.

10. I'm about to be a Dad. The following thoughts have occurred in my head: "Oh lawd!!", "Is my life over?", "I think I'm going to put a little football in the baby's hands when he/she is born... that's going to be funny... and cool", Will I be a good father?", "Please don't take away my Madden video game time... it's precious because I already don't get much of it".

OK, I feel better. Have a great week everybody!
- Mike Whitfield

What's Your "Peachtree"?

2010-07-15T13:35:00.001-04:00

Man I love cashews. That's random, but so am I. There are quite a few reasons I have decided to write this note. They include: 1) It's something to do while I cool off from a workout 2) If this gets just one person to go after something they've been "thinking" about doing, then that would simply rock 3) Writing is one way I express myself.

Sunday, July 4th 2010, was a special day for me. As alot of people know, I was at one point almost 300 lbs. I wore 46" jeans in the waist. I kept one pair as a simple reminder of where I've been. In 2003, I started on what was one of the biggest journeys of my life. I jumped on the New Year bandwagon wanting to drop some weight. Just 12 weeks into it, my awesome 2 friends, Dan and Amanda talked me into signing up for the Peachtree Road Race, which is 6.2 miles. I was very skeptical and a nervous wreck considering that my first walk in January was one lap around my old high school track and I was gasping for air. But I took a leap of faith. After all, they had faith in me... (thank you Dan and Amanda by the way). I signed up... big eyed and scared to death, definitely out of my comfort zone.

July 3rd, 2003. Gut check time. Was I ready? Not really. But knowing what I was up against and wanting to actually jog the whole thing... that kept me focused. My goal by July 1st was to drop 50 lbs. On July 1st, I was at the 75 lb mark.... I absolutely crushed it through the help and support of God, my friends and family. One day I was in the dressing room of JC Penny and I fit into 40's. I was so ecstatic I called a buddy of mine right then and there. "Dude... 40's! I'm in 40's!" I'm sure my voice echoed but I didn't care. My body was changing, but more importantly, my spirit and attitude was changing. I finally had some self confidence. Transforming my physical body was just scratching the surface. I was becoming a better person, and that excited me. Oh cool, look at that. I started talking about July 3rd and went off on a tangent. Isn't that funny? It's like when you.... uh oh. I'm doing it again. I'm just going to hit enter twice.

There. That's better. July 4th, 2003. I had butterflies in my stomach. I was excited. I was nervous. I was out of my comfort zone. My friends that invited me and I were in different groups. I was on my own and in a way, that excited me. And away we go... it was the first race of my entire life. I stopped at the first water station and poured water all over my head as if I had been running for days. I didn't care. I felt like Rocky. Before I knew it, mile 6 was approaching and I thought to myself, "Dude... you haven't walked at all yet. You're going to do this!". I am a little hesitant on sharing this, but as I approached the finish line, my eyes were filled up with tears. Tears of joy. Tears of past frustrations. Tears of exhilaration. Tears of determination. Tears of "finally... I've made it". "You did it! You did it!" was all I could think as I crossed the finish line. All the hard work, all the sweat and all the sacrifice was worth it for just that one moment in time. I will never forget that day.

July 4th, 2003. That was over 100 lbs and 7 years ago. But now you can hopefully see why July 3rd is like Christmas Eve to me. The Peachtree Road Race is very sentimental to me. That's when I discovered that with some determination, discipline, sacrifice, and stepping out of my comfort zone, anything is possible. So my question for you is, what's your Peachtree?...

I'm Shaking My Head Again

2009-08-13T12:41:00.003-04:00

I'm shaking my head again, and here's why...

1. The town hall meetings regarding health care. It's not the madness that is going on in the meeting, I'm shaking my head at the fact that I can be easily entertained by that madness. I love it when the politicians are trying to explain that they are indeed saving the world.

2. Facebook notifications. Lord help me if I "like" something, I'm connected to it forever. And what's the deal with these farms people speak of? "Jane Smith started a farm and needs your pigs" ... what??! I literally imagine my friends dressed up in overalls trying to start a farm. I'm thinking, "what the heck?, I thought you were working in human resources. I'm confused".

3. Hmmm... looks like he's not the hero you thought he was, huh? That's what happens when you fall for whatever the media says and you keep up with "The Bachelor".

4. I'm now shaking my head at whoever doesn't get #3 (I'm excluding my younger readers... don't worry, you're cool with me)

5. My wife put bits of onions in some sautéed mushrooms a couple of weeks ago. That's like putting peppers on pizza. I'm eating fattening cheese, saturated fatty pepperoni, and a refined carbohydrate crust. Why would I put something with little caloric value like freakin' peppers on my pizza? It's absurd and it ticks me off.

6. It's like a project now. Just letting the dog go out and take a crap. Unbelievable. Why do you insist on smelling the same blade of grass for like an hour? Does it have magical powers? Will you become the great Jedi Lab you always wanted to be if you smell it long enough? Hmmm, no. Squat and take a dump already!

7. Lunges. I like them, but yet, I despise them. I usually roll my eyes, and then do them. In a way, lunges are stupid. But gosh, they're effective. Either way, they make me shake my head.

8. If I hear "OMG" one more time, I'm going to spew. I realize that it's just a phase and it will pass. I'll be glad when it does. You know... kinda like when you used to say, "this is rad!".

9. Why do people INSIST on making up corky exercises in the gym? Sometimes, I'm thinking, "hmmm, let's see. That is working your ... oh, that's right. Absolutely nothing. That's working your idiot appeal. Congrats. It's working!"

10. Tomatoes (diced, chopped, slices, and whole)

It Just Irritates Me

2009-07-28T10:00:00.011-04:00

I might be pushing some buttons on this blog, and if I do... well quit reading. Because I won't stop. Ranting feels good. It gives me goose bumps... almost like the first game of the NFL season. And admit it. You do think some of this stuff, but you're afraid to blog about it. Alright fine, you're not dorky enough to blog about it. Making fun of myself is awesome.

1. Stimulus package commercials. Enough already. "Try our new stimulus package burger", "For a limited time, get approved on our stimulus package credit card", "try our new stimulus priced Viagra... stay stimulused for hours FREE (pay only shipping and handling). Alright, I may have made up a few all of these. Whatever.

2. All sentences on TV that have the word "healthcare" in it.

3. To the guy that was attempting to bench 300 with your buddy spotter.... when your butt and back are nowhere close to being on the bench, and your spotter is practically popping a vein in his head helping you out... you're actually helping him bicep curl 300 lbs. Congrats... I guess.

4. When you practically "disco" a 45 lb plate on your head, is that a magic trick? I can't seem to find it in my anatomy book. Oh wait, there it is... it's under the "exercises that you can make up to look like an idiot" section.

5. Food marketing. I love the "low carb" stickers on mayo and rib eyes. The "no trans-fats" is getting annoying. Hmmm, I ate 16 bagels, but NOOOOO trans-fats! This diet rocks!

6. Walmart parking lots. I don't get it. I'm letting you cross in front of me, and you decide to go even slower. If you were on a treadmill, you would be turning on the "what's the point?" setting. Cross over already.

7. The body language chick on the Foxnews channel that talks with Bill O'Reilly. You are seriously paid to analyze someone's arm position when they're talking? Wow, you lucked out. "Do you see how the president is wearing a navy suit with a striped tie, and has his chin up with a slight grin? That means he is wanting to spend money at this moment". Well guess what... he's ripped from the 4th Martini that he put on the expense account and is wearing a red dress and heels and he still likes to spend money. I could have my arms crossed and be very happy. I could have my arms doing the white mambo and be very happy. Analyze that for me.

8. Uptight grumpy people...Yes, I did say what I did (number 7). I'm joking around. Loosen up your collar a little bit. Here ya go... I'll make fun of myself. Will that help? "Look at me, look at me! I have like... a blog and I'm a dork! I type stuff. I'm like a Mr. Big Shot writing a blog and all. What kind of haircut is that? Ohhh, look at me, look at me. I'm so cool with my smooth and hairless head! I'm sure all 2 of my readers will read this blog. Ohhh wow, I just realized how cool I am!" LOL, making fun of myself is more fun than I thought it would be. That was awesome.

9. It's called a blinker. It comes standard with all vehicles. Try using it. Ohhh, you couldn't because you were texting? Hmmm, my bad. I'll tell you what I would tell Rosie O'Donell if I were to meet her. Take your bottom lip, pull it over your head, and then swallow. I've yet to see it happen, but I bet it would be cool.

10. Tomatoes.

Relationship Rant... Oh My, Dare I?

2009-07-21T09:44:00.006-04:00

Relationships. The word alone can make you sigh as if you just ate Thanksgiving lunch and sat down to watch an NFL game. Yeah, that kind of sigh. Now before you start the "oh no you didn't" thoughts about me doing a relationship rant, hear me out on this. My wife actually suggested it. She said since I'm not the greatest at "expressing" myself (ohhhh brother), that this would help her get inside my brain. Well guess what, you don't want to go in there. It's really random. One minute I'm thinking of a workout program I'm putting together for a client, the next minute I'm hanging out with Homer Simpson watching episodes of "House". But here ya go (and I've taken naps on the sofa, and it's really not too bad)...

1. Why do women like silly, non-sense chick flicks about really shallow subject matter? We just saw "He's Really Not That Into You" (or something like that). It was about dating. It takes just seconds for someone to say the words, "Guys are difficult, and it's all a game.... the end). They found a way to tell you this one sentence over a span of over 90 minutes.

2. It's been 5 years. She still doesn't get it. Yes, I am in love with NFL football. Yes, I can watch pregame, the 1pm game, the 4 pm game, the Sunday night game, the Monday night game, the Thursday night game, the Saturday games, and all the post game highlights. And you know what? That's still not enough. My friends and family warned you. You didn't listen.

3. The "what do you want to eat?" game. I hate it. What do you want to eat? I don't know, what do you want to eat? So I finally speak up and say something like, "how about a chicken breast and some spinach?" Then, I get the "I don't want that". Let me guess... you want Taco Bell, but you want me to say Taco Bell so you don't feel guilty. Hmmm, well, this game sucks and I'm going to eat my chicken breast and spinach.

4. Yes, I'm crossing my arms, and no, it's not because I'm angry. It's comfortable. It is ok for me to cross my arms while we're talking. There's not a hidden agenda... I promise. If you quit reading the so-called "body language" articles in those silly magazines, you'll discover that my agenda for scratching my cheek is not "I'm disappointed in you and I can't stand your clothes". It's because my cheek itches. That's it.

5. If I choose Unsweetened Tea instead of a Diet Dr. Pepper, it's no reason to fall apart and think that you no longer know me and I am a completely different person making dramatic changes in my life. It's because.... well... I wanted a freakin' Unsweetened Tea instead of a Diet Dr. Pepper.

6. If I'm in the bathroom, I'm inaccessible. Please don't tell me about your friend's new ear rings. I'm basically in a different realm. I actually don't even exist. But don't worry, I will return. But until then, don't try to converse with me.

7. While I'm flipping the channels as I try to call it a night and you're reading, please... continue reading. Asking, "what's that?" at each and every channel hinders my ability to fall asleep. Every time you turn the page in your "Twighlight" series, I promise not to ask you, "who's kissing who?"

8. Soap. That's it. That's all I require to be in a shower. For you, it's almost like we have a freakin' pantry in the shower with no door. Why is Kroger's cosmetic department in our shower?

9. Vacuuming the same spot for 3 hours is just as effective as vacuuming the same spot for 1 minute. When you vacuum, our electricity bill goes up $40 that month.

10. Just to save my own butt, please understand that I'm VERY happy and this is just to get a chuckle or two. Oh yeah, and my sofa is comfortable.

Mikey

News You Couldn't Use

2009-07-14T18:36:00.002-04:00

Well smack my butt and call me Betty. Not only does that not make sense, but it also gets your attention. I'm going in a different direction this week and I'm going to give you some news so you'll be all caught up with what celebrities have gotten a divorce, perhaps some sports scores, and who is mad at who over Michael Jackson's death.

That's right. The King of Pop has passed away. The media has done a shameful job of letting you know, so that is why I stepped up and said something. In all seriousness, I do hope and pray for peace and stability for his family, but more importantly, his children.

Hmmm, that's weird. That's the first time I've been serious since 1987. That felt good for a second, and then unnatural. All of a sudden I want to take a shower.

Al Sharpton spoke to the media this week because he likes to hear himself talk... (this is way too easy, I can just copy and paste that sentence every week).

The country is in debt. In order to resolve this problem, they want to spend money. I don't make it up folks... I just type it.

Ex GM CEO Rick Wagoner will retire in August with a benefit package valued at more than $10 million. I have friends that have gotten laid off and all they got was 2 weeks severance, some post-it notes and a "sorry we had to do this the week before Christmas". Hmmm, I see an imbalance. At least throw in a red stapler.

Tony Romo and Jessica Simpson broke up. I actually broke a sweat and lost weight trying to give a crap.

In sports ... well ... football is coming soon baby!

Paris Hilton got arrested last week for harrassing a cab driver. She made the cab driver go in reverse for 2 miles and then told him that HE owed HER money. Ok, that's not true. But she annoys the crap out of me so I can type whatever I want.

Ponder me this thought of the week... Do Roman paramedics refer to IV's as "4's"?

Have a strong finish to the week folks,
Mikey

My First Serious Blog (Kinda)

2009-07-07T09:05:00.003-04:00

Well, I guess it's time to post my first serious blog. And since I'm a trainer, I thought I would share with you some things about fat loss that you may not have known, or you may have known but it needs to be reiterated, or it's one of those things that you probably knew from hearing it from your significant other, but you had to hear it from someone else to believe it. It's like when you're outside and your spouse says, "dang, it's really hot out here", and you reply with, "I think it feels good". Then a stranger approaches you and says, "dang, it's really hot out here", and you reply with, "Dang, you're right", while your spouse gives you a look that can singe a hole in your favorite Run DMC t-shirt.

1. No matter how hard you train, you can't out-train your nutrition. Some people think by simply starting with an exercise program that they will lose fat. Not true. Let's say you've been taking in an extra 300 calories per day that you don't need, so it gets stored as fat. A pound of fat is approximately 3,500 calories. That means about every 12 days, you are gaining a pound of fat. (Go ahead and get your calculator.... 300 X 12 = 3,600 calories.) Let's say you don't change your diet, and you hit the treadmill every day, burning an additional 300 calories per day. 4 weeks later, you see no results. Well, that's because you're just now breaking even. You CAN'T out-train your nutrition.

2. Calories in, Calories out.... I freakin' hate that. Yes, it's true that you need to burn more calories than you take in in order to lose weight. But if "John" is eating 2,000 calories of lean proteins, fruits, and vegetables and "Robert" is eating 2,000 calories of Cokes, ice cream, and pizza, I'll bet money that "John" will have better results than "Robert". By the way, if you are reading this and your name is John or Robert, that's pretty cool.

3. No, 100 repetitions every day on the new gadget you saw on TNT the other night will not give you a 6-pack. I don't give a crap what the infomercials say.

4. People always ask me what I think the best supplement for fat loss is, and I like to say, "depending on the quality of the supplement, it's whatever you put on your fork and spoon". Don't get me wrong, there are some supplements that can help with your efforts, however, they are SUPPLEMENTS. They "supplement" your efforts, not replace them. Get your nutrition in order first. A good start along with your nutrition program is a quality multi-vitamin and fish oil. But before taking the multi-vitamin, you'll burn more calories if you do the Humpty Dance just before taking them. No, not really. But it is fun and that's what I do.

5. I love it when people ask me how I lost all that weight and tell them I had to exercise and change my eating habits. Many of them look so disappointed. It's like they were anticipating some miracle diet or supplement. The look of, "ahhh crap. I have to work hard for it? That sucks" is priceless. Yeah, it takes work. But trust me, there's no better feeling in the world.

6. Doing 20 minutes of cardio intervals is better than 60 minutes of steady-state cardio for fat loss. Yeah, that is good news. Go ahead, you know want to do the chicken dance now.

7. The whole myth that females shouldn't lift heavy because they get "bulky".... ohhhhh geez. I'll just leave it at that.

8. Want to improve your posture while driving? Raise your rear-view mirror.

9. Protein takes longer for the body to assimilate than carbohydrates or fat. Hmmm, that means your body will burn more calories to digest protein. Hmmm, I wonder what would happen if you increased your protein intake and decreased your processed carbs intake. Do that for 6 weeks and you tell me.

10. Yes, it's true. I'm the 126th person to tell you this and it's a shame you haven't done it yet. Eating more frequent, small meals throughout the day is an amazing weapon for fat loss. You won't get hungry, your metabolism will ignite, and you'll get more energy. Did you know the last 4 lottery winners admitted to eating smaller, more frequent meals throughout the day? I just made that up, but wouldn't that be cool?

OK, enough seriousness. I think I'm ready for a rant again ... Til' next time...
Mikey

Things That Make Me Shake My Head This Week

2009-07-02T09:29:00.007-04:00

Yeah, call me Grumpy because this is another rant. There are alot of things that made me shake my head this week as well as think, "hmmm.... I'm going to gripe about that in my blog". Again, I can't believe I'm a blogger. It's fun. It's random. Well, here is the list that made me shake my head this week...

1. The word "blog". It's just a weird word. Sometimes, it makes me chuckle. Sometimes it makes me think, "who came up with that word?". Try this trick. Look at the mirror with a serious face, point at yourself and say, "blog". It makes me laugh every time.

2. I am so freaking weird!

3. There was a "Muscle and Fitness" magazine on the desk. I opened it up to a random page. You know that guy that used some kind of "miracle" supplement that lost like 20 lbs in 8 weeks with a spectacular before/after pic? Get this. Both the before and after photos were taken within an hour. Before pic = dim the lighting, "pertrude" your stomach out as if you're pregnant, and be as relaxed as possible. The after pic = beef up the lighting, put on some tanning spray, WORK OUT, and flex while the shot is being taken. Don't fall for the "miracle" supplement. I know, it's cheesy, but it's true.

4. To the guy that was lifting the 90lb dumbbells and dropping them onto the floor at the highest point for the "ohhhh... look at me! look at me! I'm so strong and sexy!!" effect, you don't impress me. You know the older lady at the other side of the gym when you put on the show? Unlike you, she can walk to her mailbox and not get winded.

5. Peppers and onions on pizza. Who's the punk that came up with that idea? Just looking at a pepper or onion on pizza pisses me off. That's like putting mayo on a peanut butter and jelly sandwich. Yeah, I'm weird.

6. They make a reality show out of anything. Are we so bored with ourselves that we need to watch someone else go to the grocery store on TV for stimulation? Next week on "Mom From California" ..... Elaine gets a headache and goes to Walgreens for some Tylenol. That's so stupid!

7. The Biggest Loser. Ohhhhhhh geez. I love it when they put in the cheesy plugs. "You know Rick, when I am cooking in the kitchen and I am tempted to snack, I just chew on this lovely Extra brand chewing gum. It's sweet, it's sugar-free and I get a paid endorsement for saying these words".

8. Why does GA close 3 miles of road for a pot hole that is 6 inches in diameter? And why is one person working on it, while 4 others stand behind him with a cup of coffee or a cheeseburger just watching him? You little dillweed. Move some cones and let us go through.

9. I absolutely LOVE being in the express lane at Kroger with 4 items while I wait on the lady in front of me with a buggy full of stuff talking on the cell phone wanting to write a check. Actually, I'm lying. I really hate that. Hmmm... how about I take that cell phone, shove it so far down your throat that you fart text messages for a week? Does that sound cool? Awesome.

10. Leaving the buggy right next to your car instead of returning it 10 feet over to the coral. Are you kidding me? You can't take 12 seconds out of your day to walk your lazy bum and a buggy 10 feet away? Is it because you need to finish your conversation with your bff about what you saw on TMZ?

11. TMZ. Oh for crying out loud. A channel about nonsense. "Paris Hilton sneezed in the hot tub today and was caught on camera. Julie is on location... Julie? Yes. It's true Paris Hilton did sneeze and it was more than once". ... I would rather watch a pair of 1984 PE class shorts sit in my memory drawer than that crap. Why do people like that stuff?

12. I was hoping to just name 10 things and I did 12 instead. For crying out loud... I'm a Grump.

Fun with Solicitors

2009-06-25T12:26:00.002-04:00

Check out my conversation on the phone with a solicitor at the gym...

Solicitor: (automated message) We can lower your interest rate on your mortgage. To speak to a representative, press "1" now

Me: Pressed "1"

Solicitor: Hi, who am I speaking with?

Me: Me

Solicitor: Sir, we can help lower your interest rate by...

Me: Excuse me, I'm at a gym and alot is going on... "Wilbert! Put your pants back on! I hate it when you do squats like that. This is a family gym!" Sorry... you were saying?

Solicitor: Ummm sir, we can help you with your mortgage by...

Me: Gertrude!! What did I say!! I told you that those poles are NOT to use as a dancing pole! Now take your silly wig off and switch your high heels for sneakers NOW!!

Solicitor: (chuckling) Sir? Can I interest you in one of our programs?

Me: Hmmm. Maybe, but ... Oh c'mon Larry! Quit letting your monkey do pull-ups in here! No animals! And take that silly tu-tu off of him!!

Solicitor: (Laughing) Is everything ok there?

Me: Things are a little slow, but I'm ok. But I'm hungry so I'm going to let you go.

Sorry folks... today is a little slow at the gym, so I did what I could with a marketing call.

Have a good day,
Mike Whitfield
Fitness Trainer, Weirdo

My First Blog is a Rant ... Awesome!

2009-06-23T08:35:00.001-04:00

I'm not a negative person, but sometimes, people have to vent. That's what I'm doing now. See? I told you this blog will be really random. My next blog might be about frogs or scooters... who knows. Anyway, here are my rants.

1. Jon & Kate Plus 8 = I'm bored and sick of it.
2. Georgia traffic lights. The theory behind having a light stay red for 10 minutes and green for 6 seconds is beyond me. This is why someplace only 6 miles away can take 30 minutes to get there. Thanks GA DOT!
3. The new Facebook layout. Don't even get me started. "Waldo just found himself in his own puzzle. Now you take the Where's Waldo quiz!". "Jane just took the How Many June of 1984 Songs Do You Know quiz". Are you kidding me?
4. Gym grunters. Yeah, we get it. It's heavy. Congratulations.
5. Speaking of the gym... why do some people persist on coming in every day to do 1,000 sets of bench presses, yet they can't do a single push-up?
6. 70-year olds who try to look 25. It hurts to watch.
7. The "I don't have time to exercise. I have kids" excuse. There's a trainer at my gym that works full time, and has had 3 kids. She's as chiseled as anyone that has been photoshopped on the cover of People Magazine.
8. Reality shows. Yeah, I said it.
9. When people know more about American Idol than the presidential candidates... and then they go vote.
10. Onions.

Coming soon...

2009-06-22T11:53:00.000-04:00

This blog will be really random. Sometimes, I might give some good nutrition/fitness tips. I may talk about the weather. I may even talk about my left shoe. But several people have asked if I could start a blog, so I'm doing some digging and starting one up. Be on the lookout.