Tuesday, April 8, 2014

Rethink Your Drink

The first thing I tell people who are interested in dropping fat and slimming down is to ditch the liquid calories. Check out the photo below to see the amount of sugar contained in various beverages.

We all know that beverages like soda are simply empty calories. They provide no nutritional value. However, even drinks that people think of as "healthy" like fruit juice is not a good option if you're trying to shed excess pounds.

Many of the nutrients found in fruit juice are added back in later because they are stripped out during processing. It's far better to eat a piece of fruit than to drink fruit juice. Besides the vitamins, you also get the fiber and phytonutrients that will be missing from juice.

So ditch the empty liquid calories and stick mostly to fresh, unprocessed foods if you're trying to trim down.


Monday, March 31, 2014

Are You 1/4 Of The Way There?

As of today, 25% of this year is over.

Are you 1/4 of the way closer to your 2014 health and fitness goals? I know the weather has been horrible and it's kept people at home instead of coming to the gym. Unfortunately, time keeps marching on so it's time to get moving.

Options? You have options.

Interested in a gym membership where you get training and individualized workouts? Ladies, Body & Soul Fitness will hook you up.

Want one-on-one attention? I'm available for personal training.

Looking for personal attention and a challenge but prefer a group setting? Check out No Pink Dumbbells Boot Camp.

Are you 55 or over? Look into my new program, RetroFit Call Mickey today at (717) 509-7777 for more info on any of the above.

Remember, time waits for no one. Take action today.


Thursday, March 20, 2014

You Can Be Healthy & Fit For The Next 10, 20, Even 30 Years!

I've worked in the fitness industry since 1995. I love helping people get fit but was fed up working in cookie-cutter gyms where no one really cared about the members so I opened Body & Soul Fitness Studio and No Pink Dumbbells Boot Camp. I’ve helped lots of people get healthier, stronger, fitter, and more confident.

Unfortunately, there are still many people who are hesitant to join a gym, especially those of us 55 and over. Some are intimidated, or afraid of hurting themselves, or not sure what exercises to do, or uncomfortable with the spandex crowd, etc.

Or, maybe they have joined a gym and/or started exercising but gave up because they didn’t see results. Contrary to popular belief, all exercise is not equal.

I get it. We all want to be healthy, active, and look and feel good. We want to enjoy a high quality of life and remain independent. But we don’t want to waste our time doing things that don’t work or aggravate any issues we may have. Why would we?

Strength training is the key to an active, healthy life. It makes your muscles and bones stronger. It makes everyday tasks easier. Done correctly, it also helps with balance and flexibility. And, no, you don’t need to lift huge weights to get benefits but you do need proper direction to get the best results and avoid injury.


What I’ve found is that many folks want more supervision, personalization, and instruction in their fitness program but not necessarily one-on-one training. That’s why I created RetroFit. It’s a twice weekly, 8-week program of small group training that’s individualized for each participant. It begins April 8th. RetroFit is NOT your typical exercise “class”.

We’ll be doing movement assessments at the beginning of the session and all exercises will be adapted as needed. Everyone works at their own level. Obviously, I can’t explain all the program details in a simple blog post so call me today at (717) 509-7777 to see if you qualify or visit GetFitLancaster.com/retrofit.html for more details.

Tuesday, March 11, 2014

100 Calorie Comparisons

The person who came up with the 100 calorie pack idea is an evil genius. Manufacturers charge you more money for less product and people pay it.

I’m not sure who came up with the “a calorie is a calorie” theory in the first place but it makes no sense. Different foods affect your body in different ways. Some foods are loaded with nutrients, fill you up more, energize you, and are more easily digested. Many processed foods are loaded with unpronounceable chemicals, increase your cravings, make you feel sluggish, and overload your system with insulin.

The bottom line? What you eat, not just how many calories it contains, contributes to whether your body burns fat or stores fat.

Here are some far healthier 100 calorie choices:

· 1 medium banana, apple, pear, or peach

· 14 almonds

· 25 baby carrots

· 1 large hardboiled egg

· 1 1/4 cup of watermelon, cantaloupe, or pineapple

· 4 oz. turkey breast

· 25 dry roasted, unsalted pistachios

· 28 grapes

· 1/2 baked potato w/ salsa (leave the skin on to get lots of important nutrients)

· 2 oz. of lean roast beef or boiled ham

· 1/4 cup of raisins                                

· 17 medium stalks of celery

· 2 kiwis or 2 plums

· 10 large steamed shrimp

· 1/2 apple w/ 2 tsp. of natural peanut butter 

· 1 medium ear of corn

· 3/4 oz. sharp cheddar

· 1 cup of blueberries

· 3 oz. of tuna packed in water

· 1 1/2 cup of strawberries or raspberries

· 4 cups of raw broccoli

· 2 1⁄2 oz. baked or broiled salmon

· 2 cups of sugar snap peas

· 1 slice turkey + reduced fat Swiss cheese rollup


Thursday, February 27, 2014

Collected Fitness Wisdom #61

Before you complain about what the scale says, don't forget to appreciate the fact that you now DOMINATE going up and down the stairs...

or you carry groceries with ease instead of huffing and puffing with a gallon of milk in your hand...

or you're inspiring a co-worker, friend or family member into becoming a healthier version of themselves (and you don't even know it).

~ Mike Whitfield

If we look at the example of the child, of how we used to be, we can see that we were not made to be quitters. We were not made to stop, to sit, or to lie down and take the world’s attacks. We were made to get up, to stand, and to keep going. We were all born with a resilient mindset. This mindset was capable of helping us overcome any obstacle from gravity to baby gates and even overly cautious parents. You can walk today because you refused to quit trying to walk as a child. There is a lesson in there somewhere.

~ Tim Anderson

But the the truth is that you are enough, right now, and wanting to improve doesn't diminish that in any way. You can love your body, and still want it to be leaner or stronger. You can embrace your talents and still desire to be better at them. You can journey on a path of edification without self-abasement.

There's no shame in wanting to be better.

~ Neghar Fonooni

Hardly anyone quits smoking on their first attempt. Few people stick to a diet the first time. We all try, fail, learn, and get better. Keep going. Never quit. Stay strong, keep pushing, fall down, get back up, learn lessons, adjust course, come back stronger, and you will succeed!

~ Craig Ballantyne


Thursday, February 13, 2014

Do Your Workouts Make You Better?

Unfortunately, we are living in a time where group workouts that exhaust or almost kill people are glorified. It’s gotten to the point where some exercisers don’t think they got a good workout unless they are practically crawling out to their cars when finished. 


But guess what? Puking or being on the verge of it does not constitute a good workout. It’s easy to run people into the ground; it takes absolutely no skill to exhaust someone.


A good trainer will encourage you to challenge yourself but also to listen to your body. You should not push through joint pain or extreme fatigue.

Rather than just running you ragged, your training sessions should increase your energy and make you stronger. They should be correctly designed to work muscle groups properly and thoroughly. Good form should always be stressed. If not, you simply become an injury waiting to happen.