Saturday, May 30, 2009

Update from New Jersey

Here's a quick post to let you know that I'm having a great time at the fitness conference and learning a lot.

I did get to meet Craig Ballantyne in person on Friday. Unfortunately, he was only here for a few hours. I can't find the blog post right now but C.B. claimed he and Vince DelMonte had all the ladies checking them out while they were in Vegas. I guess it wore poor Craig out and he needed to get home. :-)

I'm heading to bed but here are some random thoughts from the weekend...

* Someone needs to explain the concept of traffic light synchronization to the folks in Morristown, N.J.

* If hotels right down the road, charging $40 - $90 per night, offer free internet why doesn't the place charging $150+?

* Even the most successful / famous people I've met this weekend have gone out of their way to be friendly, supportive and helpful. Fitness pros rock.

Friday, May 29, 2009

On choosing happiness. What’s your choice?

I own a fitness center. I know the importance of exercise for physical, mental and emotional health. It's been scientifically proven that good nutrition and regular workouts will lower your risk for all kinds of health issues and will improve your quality of life. That being said, I believe that too many women put their lives on hold until they lose weight.

While I'm away, please check out this great guest article...

On choosing happiness. What’s your choice?
by Jeffrey Gitomer

After is a self-defeating word. It robs you of the present, and resigns you to wait without taking any action.

You convince yourself that life will be better after something: After you get a new job, after you get a better job, after you get more money, after you get out of debt, after the economy rebounds, after your stocks go back up, after you get that big order.

You convince yourself that life will be better after an event: After you get married, after you have a baby, after you get a new house, after you take a vacation, after you come back from vacation, after summer is over, or some other action-procrastinating “after.”

Are you frustrated that the kids aren't old enough, and believe you'll be more content after they’re in high school or out of high school? Are you frustrated that you have teenagers to deal with? You will certainly be happy after they’re out of that stage. Certainly you’ll be happier after they’re in college, or is it out of college?

You tell yourself that your life will be more complete when your spouse gets his or her act together, when you get a nicer car, a new house, a raise in pay, a new boss, or worse, after you retire.

The truth is, the fact is, the reality is, there's no better time to be happy than right now.

If not now, when? After the economy gets better?

You may not be able to wait that long.

Your life will always be filled with challenges, barriers, and disappointments. It's best to admit this to yourself and decide to be happy anyway. Alfred Souza said, “For a long, long time it had seemed to me that I was about to begin real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life.”

There is no way to happiness.

Happiness is the way.

There is no after to happiness

Happiness is now.

Here’s the answer: It’s inside your head FIRST and everyplace else second. Happiness is a treasure. Your (missed) opportunity is to treasure every moment that you have.

Stop waiting until you finish school, until you go back to school, until you lose ten pounds, until you gain ten pounds, until you have kids, until after you quit smoking, until your kids leave the house, until you start work, until you retire, until you get married, until you get divorced, until Friday night, until Sunday morning, until you get your new car or home, until your car or home is paid off, until spring, until summer, until fall, until winter, until the first or the fifteenth, until your song comes on, until you've had a drink, until you've sobered up, until you win the lottery, or until the cows come home to decide that there is no better time than right now to be happy.

And treasure the happiness of now more because you share it with someone special enough to invest your time in...

Happiness is:

Not a sale or a commission.

Not an economy or a budget.

Not a yes or a no.

Not a game winning hit or a last second touchdown.

Happiness is a way of life that is inside you at all times. It helps you get over the tough times, and helps you celebrate the special times.

Seems pretty simple to define on paper, but real difficult to manifest when the chips are down. My experience has taught me the difference between resign and resolve. You can resign yourself to what is, and hope or wait for a better day. Or you can resolve that you are a positive person who finds the good, the positive, the happiness, the smile, and especially the opportunity in everything.

Happiness is now, not a goal or a destination.

It’s not an after, it’s a before.

And it’s up to you. All you have to do is: decide.

If you want a few more ideas about internal, personal happiness, go to, register if you a first time visitor, and enter the word HAPPY in the GitBit box.

Jeffrey Gitomer is the author of The Little Red Book of Selling and eight other business books on sales, customer loyalty, and personal development. President of Charlotte-based Buy Gitomer, he gives seminars, runs annual sales meetings, and conducts Internet training programs on sales, customer loyalty, and personal development at Jeffrey conducts more than 100 personalized, customized seminars and keynotes a year. To find out more, visit Jeffrey can be reached at 704.333.1112 or by e-mail at

©2009 All Rights Reserved - Don't even think about reproducing this document without written permission from Jeffrey H. Gitomer and Buy Gitomer, Inc • 704-333-1112

Reprinted with permission.

Thursday, May 28, 2009

Heading Out for New Jersey

Had the car inspected and checked out yesterday and I'll be heading to N.J. in a few hours for a fitness conference. I don't know how much chance I'll have to blog in the next few days. I hope to capture some interviews with my Flip Cam and I'll try to post them here when I get a chance.

I'm pretty excited. Besides the info I expect to get on improving my business, I'll finally get to meet Craig Ballantyne in person.

I'm a big fan of Craig's Turbulence Training program and he and I have had internet interaction on the TT forum and via e-mail but now I get to meet him in person. There will lots of other fitness experts there that I look forward to learning from but CB is the one who won't feel like a stranger.

Speaking of TT, today is the last day to get your free 3-month membership when you take the Turbulence Training trial offer.

It's a $59.85 value for only $4.95.

Let Craig help you transform your body this summer. Check it out here before midnight tonight ==> Turbulence Training Trial Offer

Tuesday, May 26, 2009

To Transform Your Body, Stay Out Of The "Cardio Confessional"

The "cardio confessional", that's what Craig Ballantyne, creator of Turbulence Training calls hitting the cardio machines for long amounts of time after blowing your diet or skipping workouts.

In fact, it's the one thing you must NOT do if you want to drop fat and transform your body.

First of all, say it with me now, "You can out-train a bad diet." It simply doesn't work. It's impossible.

Secondly, (Is that even a word?) jumping on the elliptical or treadmill for 45, 60 or 90 minutes is just going to result in disappointment. Studies have shown that even 300 hours of cardio in a year only helped participants drop a measly 5 pounds.

Instead of wasting your time, focus on Craig's 3 secrets to fat loss:

1) Forget about blowing your diet and get back on track with with your nutrition by sticking to whole, natural foods. One of America's top nutritionists, Dr. Chris Mohr, gives you the exact plan to follow along with the Turbulence Training workouts.

Get the best fat burning plan here:

Turbulence Training Fat Loss Workouts

2) You also need social support. There are assorted online groups but the TT forum is special (I say that as a member). The posters are all super supportive and you can ask expert Craig Ballantyne any fat loss question you want. How often do you get to interact directly with the author of a book? And yes, it's actually Craig who will answer your questions, not some employee responding using his name. (I'm starting to believe Craig has figured out how to get more than 24 hours in a day.)

3) You need short burst fat burning workouts that get you more results in less time...and that you actually enjoy doing.

That's why Craig is giving you FIVE free workouts this week when you grab your copy of the NEW and improved Turbulence Training for Fat Loss workout routine.

Find out more here:

Turbulence Training Fat Loss Workouts

You'll get the exact workouts used by his TT Transformation Contest winners who lost up to 34 pounds in just 12 weeks.

Plus, there's still time to enter the 5th Turbulence Training Transformation Contest where you could win up to $1000. Simply use the exact same workouts, nutrition, and social support forum as past winners did.

Unfortunately, there is a but...

Today is the last day to enter.

So don't wait. Grab your copy of Turbulence Training and start losing belly fat (and maybe even winning some cash!) today.

Click here for Turbulence Training and 5 free workouts ==> Turbulence Training Fat Loss Workouts

These bonuses and the 3-month TT Membership are only available until Thursday.

And, remember, the last day to enter the 12-week contest is today.


Saturday, May 23, 2009

Quickie Holiday Workout

No time to get to the gym or to do your regular workout this weekend? After a 3-5 minute dynamic warmup, try this circuit:

Complete 12 reps (or 12 each side for #1 and #4.)

1. Prisoner Stationary Lunge
2. Pushups (Whatever you can do: Standard, Incline, Decline)
3. Lying Hamstring Ball Curl
4. Squat into a One Arm D.B. Shoulder Press
5. Bent Over 2 Arm D.B. Row
6. Stability Ball Jackknife

Rest 30-60 seconds and repeat up to 6 times. Each circuit will take approximately 3.5 minutes so do as many as time permits.

With a 3 minute warmup, 2 rounds with a 1 minute rest between them will only take about 11 minutes.

With the same amount of warmup and rest periods, you can complete 3 rounds in less than 17 minutes.

If you can go with less rest, you can finish even faster.

Have a safe, healthy holiday and please take a moment to remember those who gave the ultimate sacrifice in the service of our country.

Tuesday, May 19, 2009

Another Nail In The Coffin Of Long, Boring Cardio For Weight Loss

As many of you know, I'm not a fan of long, boring cardio sessions. I don't believe they're nearly as effective as cardio intervals or bodyweight circuits, they require more time and they increase your risk of repetitive motion injuries.

So, I recommend more intense cardio workouts because they're more effective for fat loss and, as a bonus, they take less time.

On top of that, I just read an article by Craig Ballantyne that discusses research regarding increased appetite resulting from long bouts of cardio. So, besides being ineffective, could traditional cardio actually be detrimental to losing weight?

Check out the article here ==> Why Cardio Doesn't Work for Fat Loss


Sunday, May 17, 2009

Self Healing Through Movement - Free Workshop

Self Healing Through Movement
Monday, May 18th 11:30 AM to 12:30 PM.

Free Workshop with Mary Gabriel. Open to the public.

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA
(717) 509-7777

Plenty of free parking.

For people of all ages and activity levels. (Dress in comfortable clothing. Bring bottled water.)

Participants will be provided tools to transform their energy in the form of Spring Forest Qigong techniques, including guided meditations, eight simple movements, and breathing exercises. Spring Forest Qigong focuses on the movement of energy in the body aimed at removing energy blockages and opening energy channels for mental, physical, emotional and spiritual well-being, and to promote self-healing. Mary will also provide individual healing during the meditations.

Participants will come away from the class with a combination of knowledge, inspiration and tools they can immediately apply to everyday life. Many have experienced relief from migraine headaches, anxiety, depression, arthritis pain, and other stress-related symptoms.

About Mary Gabriel:

After her graduation from The Chicago School of Massage Therapy in 1988, Mary developed expertise on the healing needs of survivors of domestic abuse. She developed and trademarked a unique method of soft tissue work called Gabriel Energetic Cradling® which works gently with the body to promote physical and emotional healing.

Mary’s practice has evolved into one where she utilizes many different healing methods, including Spring Forest Qigong, Reiki and Gabriel Energetic Cradling®. Now, Mary offers classes, workshops and retreats in self-care, healing and growth, whether physical, emotional or spiritual. With the wisdom gained from 20 years as a healing professional, and the understanding derived from her life experiences,Mary is able to identify a person’s needs and to match each individual with the healing method that will be most beneficial.

Friday, May 15, 2009

Body & Soul's Open House

I just realized how many days it's been since I posted. I've been really busy getting Zumba classes up and running and preparing for Body & Soul's Open House this weekend. If you're in the Lancaster area, please stop by.

Here are the details:

Body & Soul Fitness Studio Open House
618 Columbia Avenue, Lancaster
(Plenty of free parking)

Saturday, May 16th 8:00 AM - 12:00 PM
Sunday, May 17th 10:00 - 2:00 PM

· Door prizes.

· Refreshments.

· Membership, Bootcamp and Personal Training specials.


* Free Zumba class at 10:00 AM. Please let me know if you are planning to attend; there is only room for 20 people max in that room.

* Free Seated Chair Massage from 8:30 AM - 12:00 PM.


St. Jude B.Y.O.S. (Bring your Own Step) Class. If you don't have access to a step, call me. A member who'll be out of town on Sunday brought in 2 steps we can use.

Donation is $10 - all proceeds benefit St. Jude Children's Research Hospital, the only pediatric cancer research center where families never pay for treatment not covered by insurance and no child is ever denied treatment because of the family’s inability to pay.

Questions? Call Mickey at (717) 509-7777.

Wednesday, May 13, 2009

Step Class to Benefit St. Jude Children's Research Hospital

Body & Soul Fitness Studio presents...

(Bring Your Own Step)

SUNDAY, MAY 17th Noon - 1:00 PM

Come join the fun and support St. Jude Children’s Research Hospital.

Even if you have never been to a step aerobics class before, B.Y.O.S. is sure to be a great workout and a lot of fun and you'll be helping raise funds for a great cause. Adaptations of the routine will be shown for beginners. For those who need an extra challenge, variations will also be shown.

We will do a 5-10 minute warm-up, 30 minutes on the step, and a 10-15 minute cool down.

Everyone is welcome. Donation is $10.

Hope to see you there!

Call Mickey at (717) 509-7777 to register or for more info.

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603

Plenty of free parking.

Tuesday, May 12, 2009

The 5 Reasons You're Still Struggling With Your Fat Loss by Dax Moy

If you are having problems dropping excess pounds, check out this excellent article by Dax Moy. Dax is a top trainer in the U.K.

The 5 Reasons You're Still Struggling With Your Fat Loss

Friday, May 8, 2009

Body & Soul Fitness Studio Open House

You are cordially invited!

Body & Soul Fitness Studio Open House

Saturday, May 16th 8:00 AM - 12:00 PM

Sunday, May 17th 10:00 - 2:00 PM

Celebrating the NEW Body & Soul Location at...
618 Columbia Avenue, Lancaster
(Plenty of free parking)

Bring your girlfriends and make it a Girls Day Out! Or, stop by before you hit the yard sales.

· Register for door prizes.

· Refreshments will be served.

· Membership and Personal Training specials.

· Free Zumba Demo Class Saturday, May 16th at 10:00 AM (Please call to register.)

· Free Seated Chair Massage.

New Zumba class and bootcamps starting soon! Register now before they fill up!

Questions? Call Mickey at (717) 509-7777 See you at the Open House!!

Wednesday, May 6, 2009


Here's a video of the Zumba demo class we had on Monday night. Everyone had a blast!

Only 2 of these people had ever done Zumba before- the girl in the yellow tank top is the instructor's daughter.

Thursday's class is almost full but Sandy (the instructor) has graciously agreed to hold another free demo class at Body & Soul's Open House on Saturday, May 16th. The class will begin at 10:00 AM but you must pre-register so call me at (717) 509-7777 to sign up.

If you want to see the rest of the videos, they're all posted on

There are a total of 7 videos. The one above is #4. If you do a search for "Zumba Demo Class at Body & Soul Fitness 5-4-09", they should all come up.

Monday, May 4, 2009

What You Can Learn From Kirstie Alley

Kirstie Alley was on Oprah recently discussing how she fell off the wagon and regained the weight she had lost. I won't go into all the details here but I want to address a couple of aspects of Kirstie's desired comeback.

The former Cheers star admitted that one of the main reasons for her backslide was that the Jenny Craig folks stopped coming to weigh her every week when she stopped being their spokesperson. She wasn't blaming them; she was simply explaining that she lost her forced accountability.

If you really want to drop some excess baggage and know that you have a hard time doing it on your own, make yourself accountable to someone else.

Join a group or transformation contest, locally or online. (There's a new Turbulence Training Transformation Contest starting today today. There are cash prizes and social support. You can check it out here ==> TT Transformation Contest.).

You can also have a friend or relative weigh you every week, just make sure it's not someone who will make excuses for you. Sign up for a bootcamp class or personal training. (If you're in Lancaster, you can contact me about either.)

Once you've met your goal, if you're concerned about falling off the wagon, continue to be accountable to someone for a certain period of time. Then, if you've maintained your weight loss, you can go it on your own or cut back to every other week or monthly weigh-ins with your accountability partner.

Besides the fact that she let her nutrition slide and stopped weighing in, Kirstie had all of her exercise equipment moved into the garage for storage. It was bad enough that her equipment looked like a machine circuit with lots of isolation exercises and no adjustable resistance but she wasn't even using what she had.

Listen, folks, as far as exercise and weight loss goes, there's good news and bad news. The good news is that you don't need to spend hours exercising. The "bad" news is that you have to exert yourself for best results.

Sweating is good. Breathing hard is good. Challenging yourself is good- mentally and physically.

So many people sell themselves short as far as what they're capable of doing. The Biggest Loser is a perfect example. I am absolutely not advocating those types of workouts but every season contestants talk about how they never believed they were capable of the things they end up doing on the show. Like the old Phillies tag line said, "You Gotta Believe!"

Here's the bottom line for Kirstie or anyone else looking to dump fat...

Concentrate of eating more whole, natural foods and less processed crap. Get moving about 30 minutes a day; break it up if you have to. Complete 2-3 total body strength training workouts per week on non-consecutive days and focus on compound movements (Squats, Lunges, Pulldowns, Pushups, Presses, Rows, etc.) Forget traditional cardio and incorporate cardio intervals and/or bodyweight circuits into your routine.

Kirstie, if you're serious about the strength training, call me. You'll get much better results in less time if you get your butt off those machines and work out the way I just described.

Sunday, May 3, 2009

Free Zumba demonstration / class

Join us to try the hottest dance/exercise class around! Everyone who has tried Zumba raves about how much fun it is.

Zumba fuses hypnotic musical rhythms and tantalizing moves to create a dynamic workout. It’s an absolute blast in one exhilarating hour of calorie-burning, heart-racing, muscle-pumping, body-energizing movements. Fast and slow rhythms are combined to tone and sculpt your body while burning fat.

Body & Soul Fitness Studio invites women to attend a free Zumba class on Thursday, May 7th at 6:00 PM. All women are welcome but space is limited so call Mickey at (717) 509-7777 to register.

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster , PA
(717) 509-7777

Plenty of free parking