Monday, April 21, 2014

The Solution To Dropping Fat And Feeling And Looking Better

It seems like we've finally put the snow behind us and it's the time of year when many people start thinking about shedding some winter fat and getting in better shape for summer.

Are you one of those people?

Would you like to know EXACTLY what to do and EXACTLY how to do and to have access to experts to ask questions?

If so, you should check out Precision Nutrition at www.Precision

Precision Nutrition is a comprehensive nutrition program without being overwhelming. IMO, too many of the systems out there are too strict and not adaptable to your lifestyle. Anyone can tell you to only consume x number of calories, never eat sugar, totally eliminate carbs, etc. That's not a sustainable lifestyle for most people. PN is different.

For a more complete explanation of the program and what you get, click the link here ==> www.Precision but here's the Cliff Notes version of what's included:

* The Precision Nutrition system comes with 11 nutrition/mindset/meal/maintenance/individualization/support/measurement/etc. guides in the PN 4.0 System binder. (This is NOT a PDF; it's a physical product.)

* 1 year unlimited access to 24/7 online support from the PN Experts.

* Full membership to the Precision Nutrition Member Zone with access to the comprehensive PN member-only online Audio and Video Library

If this sounds like something that would be beneficial to you, don't wait to check it out. Right now you can get the PN system for just $49, almost half its normal $97.

Any ONE of the items above is worth more than $49! PLUS, you get to try it Risk-Free for 45 Days!

From Dr. John Berardi, creator of Precision Nutrition...
"Precision Nutrition will teach you EVERYTHING you need to know to get the body you want. I’m giving you 45 days to read the material, review the audio and video content, and use the Online Resource Library. Of course, feel free to browse the private site, ask questions, and talk to fellow members.

If after 45 days you feel that you still don’t know EXACTLY what to do, and EXACTLY how to do it, I’ll give you every cent back. It’s that simple."

If you're tired of wasting your time and energy on quick-fix diets that don't produce long-term results, check out the PN System at www.Precision

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 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