Friday, December 27, 2013

From The Raving Fans Dept. - No Pink Dumbbells Boot Camp

Cassie Williams, NPD member since 2011

Love this place! I've been taking classes for 2 years and I feel fantastic! I'm stronger than I have ever been.

When I started, I had never done a "real" pushup in my life. Next step, learning to love those pushups.

Burpees used to kill me and now I love them!

Seriously, you get what you put into it. Mickey can make the workouts as challenging as you can handle. She is super-knowledgeable and can adjust the workout if you aren't able to do everything.

The camaraderie makes it more fun.  The small class sizes help keep you accountable and safe.

Give it a try if you are up for it!


Wednesday, December 11, 2013

Gift Selections For Your Favorite Fitness Buff

Here are a few gift suggestions for the fitness buffs in your life.

A fitness related gift is a great option for someone who already works out or for someone who has expressed interest in getting started. However, giving such a gift to someone because YOU want them to exercise is a bad idea.

That being said, let's get started.

Gymboss Interval Timer 

I'm a huge fan of the Gymboss. I know there are lots of interval apps for smartphones but I'm old school and not a fan of dragging your phone along to a workout. Besides the fact that it can get damaged, there are people who cannot resist checking their Facebook or email when they should be focusing solely on their workout.

I'm not usually not one of those people who gets off on gadgets but I love my Gymboss. Interval training is a great form of exercise and the Gymboss is an inexpensive and convenient way to keep track of your intervals.

To get the most out of your workout, you need to focus on the exercise at hand. Trying to keep track of the time is an unnecessary distraction, which the Gymboss eliminates.

You can set it for 1 time or 2 different times. Want to do something different than counting reps or doing steady state cardio? Perform your exercises for a specific amount of time rather than a certain number of reps. For example, if you're doing a circuit, you can program the Gymboss to beep every 30 seconds or set it for 30 seconds of work and 5 or 10 seconds to transition to the next exercise.

For cardio intervals, program it for 30 seconds work and 60 seconds recovery or any combination of times. There is also a handy clip and it comes in multiple colors.

You can get a Gymboss here.

Personal Training

Personal training is a great gift for the beginner or the experienced exerciser.

The safest and most effective way for a novice to get started is to have a program designed specifically for them and to learn to do the exercises correctly from a qualified professional.

Experienced exercisers often get into a rut of doing the same things over and over. A new workout routine can not only eliminate mental boredom but can also jump start their fitness results.

Personal training will generally run around $40-$100 per one-hour session, with most trainers offering discounts for multiple sessions. Half-hour sessions are also usually available.

If you're in Lancaster, you can call me at (717) 509-7777 for more information and to pick up gift certificates. I train both women and men. 

Small Group Training

If your fitness enthusiast enjoys exercising with others, small group training is a great option. You get the instructional benefits of personal training along with the support and camaraderie of a group.

At Body & Soul, I offer No Pink Dumbbells Fitness Boot Camp. This program is designed for women and men who want to get fit but don’t want to spend hours a day exercising. The training sessions are challenging but are adapted for the fitness level of the participants.

You can get more details at

Ironmaster Quick Lock Adjustable Dumbbell System

If you are buying for someone who wants to work out at home and doesn't have the space or the resources for a fully equipped dumbbells rack, consider the
Ironmaster Quick Lock Adjustable Dumbbell System. It adjusts from 5-75 pounds, in 2 1/2 lb increments, and gets glowing reviews.

These adjustable dumbbells are not cheap but I hesitate to recommend other brands due to numerous complaints about them coming apart. Safety is paramount when you're lifting weighted objects over your body.

Check them out here ==> Ironmaster 75 lb Quick Lock Adjustable Dumbbell System

Road ID 

If you're buying a gift for a runner, cyclist, hiker, or triathlete (or if you're one yourself), check out Road ID. This gear could save a life. In the event of an accident where the injured person can't speak for themselves, their Road ID will. Available in multiple different styles.

RoadID is not just a piece of gear - it's peace of mind. Get it here.

TRX® Training System

Suspension training is becoming more and more popular. The TRX is a portable workout system that allows the user to use his/her own body weight to perform a variety of strength, flexibility, endurance and balance exercises.

The TRX provides a great total body workout for athletes, beginners, military personnel and all levels of fitness enthusiasts. The package comes with everything you need to get started: a ceiling or wall anchor, the adjustable straps, training tips and a comprehensive full body workout that can be adapted as your fitness improves.

Get the TRX at


Sunday, December 8, 2013

Collected Fitness Wisdom #60

Hey, let's do some math. Thanksgiving and Christmas are 48 hours out of 8,760. So, it's NOT the holidays that are wreaking your progress each year... it's your mindset.

~ Mike Whitfield

When people focus on the scales as the single indicator of success they set themselves up for some real motivational challenges.

When we take stock of our whole lives we start to realize that we may be sleeping much better, have more energy, feel less fatigued, be able to walk, hike or bike longer, or simply get up off the floor or out of a chair with greater ease.

~Michael Arloski

When it comes to your body, I think that the things you’re bad at are just as important as those you’re good at. In many ways, they may be more important. For one thing, the things you’re bad at, those that are hard for you, have much greater potential to allow for progress, both psychologically and physically.

~ John Romaniello

Instead of having an "Off" & "On" switch when it comes to your nutrition think of it as a sliding scale or a dial. You can take it one notch up to dial it in for an event or competition. Or dial it back to still eat healthy but enjoy an occasional splurge guilt free. Be careful not to switch "off" letting go of all of your healthy habits that got you to where you are. Just turn the dial one notch.

~ Rachel Cosgrove


Monday, December 2, 2013

3rd Annual "Toys for Tots" Workout

No Pink Dumbbells Boot Camp member, Becky Reever, is organizing her third annual group workout to benefit Toys for Tots.

When: Saturday, December 7, 2013
Time: 9:00 AM
Minimum donation: One new, unwrapped toy
Where: Body & Soul Fitness Studio

All fitness levels are invited. Exercises will be adapted or substituted, as needed. Anyone 12 and older is welcome to participate.

Please spread the word among your friends, family, neighbors, and co-workers.

The workout will last approximately 45-60 minutes, including warmup and cooldown.

Join us! You'll get a great workout, burn fat, and get to hang out with other cool people. :-)

2012 Toys for Tots Workout participants

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

Plenty of free parking

Call Mickey at (717) 509-7777 to register, for directions, or for more information.



Thursday, November 28, 2013

Happy Thanksgiving 2013

Happy Thanksgiving from the 
"Burn Fat & Give Thanks"
Workout Crew!

There are a few more donations expected but so far we raised $405! Thanks to everyone who participated and/or donated. 

The kids of St. Jude Children's Research Hospital thank you. 


Tuesday, November 19, 2013

Enjoy Thanksgiving With Less Guilt

Let’s face it, most everyone overeats on Thanksgiving. Here’s a way to lessen the damage and help sick kids at the same time.

Join me on Thanksgiving morning (Thursday, November 28th) at 9:00 AM for my 4th annual "Burn Fat and Give Thanks" Workout.

All proceeds will benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for services not paid by insurance.

You'll get a great workout, rev up your metabolism, burn fat, and hang out with other cool people.

All fitness levels are invited. Exercises will be adapted or substituted, as necessary. Anyone 12 and older is welcome to participate.

Give thanks for the healthy kids in your life and help those who aren't as lucky. Donation is $20, or bring a friend for just $10 more.

Call Mickey at (717) 509-7777 for more info or to let me know you’ll be attending.

If you can't make it, please consider making a donation or sponsoring another participant.

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

Plenty of free parking


Thursday, November 14, 2013

Will You Be Independent And Active As You Age?

Way too many people think that exercise is for the young. Way too many people also think of exercise only as a means to a hot body.

We need to change our way of thinking.

The U.S. population is aging, and getting fatter and more inactive. Contrary to popular belief, you don't get weak and frail because you get older. The truth is, people get weak and frail because they do nothing to maintain their muscle and bone fitness as they age.

Because our lives are so less physical than in previous generations, we must challenge our bodies through exercise to maintain our health and fitness.

Without a regular exercise program which includes strength training, we gradually become less fit as we get older. We lose about 1/2 pound of muscle a year after age 30 if we don't weight train and, according to a previous report in Archives of Internal Medicine, that loss of fitness accelerates after age 45.

Research has shown that individuals with poor fitness levels have a higher risk of a variety of diseases and have a harder time functioning independently. When compared to sedentary individuals, those who are physically active, don't smoke, and maintain a healthy body composition have higher fitness levels throughout their adult lives.

Annie, my 97 year-old Body & Soul member is a great example. She lives alone and still drives. That's possible because she remained active throughout her life and she still strength trains three times a week. She's had her share of medical problems but she gardens and is able to do all kinds of things around her house because she has maintained her fitness.

I have other members in their 60s and 70s who continue to golf, bowl, and play other sports. I've even had a few who participated in the Senior Olympics. Aren't those types of activities more interesting and fun than sitting around watching TV or complaining about your aches and pains?

The bottom line is that regular exercise improves the quality of your life. Period. You can find a partial list of the many varied health benefits of exercise here ==> Exercise Benefits (Scroll down about half way through the post.)

It's never too late or too soon to start. Get moving.

If you're inexperienced, have health issues, and/or are hesitant to start exercising, I have great news. My First Step program is starting soon. First Step is small group personal training for older, inexperienced folks who want more personal attention and supervision with their exercise program.

To get all the details, just Click here or call Mickey at (717) 509-7777. Don't wait! The first 8-week session is starting very soon.


Tuesday, November 12, 2013

It Pays NOT To Wait

Are you…

...full of energy? 

...maintaining a healthy body weight?

...confident and self assured? good health?


Or are you…

...frustrated by clothes that don’t fit?

...hesitant to participate in activities for fear you can’t keep up or won’t fit in seats?

...artificially fueled with mega doses of caffeine?

...too unhealthy or overweight to be active with your kids or grandkids, go for a nice walk, or enjoy favorite hobbies or retirement?

Please don't be one of those people who say you're going to wait until the new year to start or restart an exercise program. 

Why would you do that? Do you think doing so gives you a pass to be a slug and eat horribly for 2 months? How does it makes sense to wait so you can get yourself in even worse shape before you start?

You'll just end up with an even bigger challenge, get frustrated and discouraged, and give up. Again.

Get moving. There are plenty of options out there. Just make sure to choose something that fits your personality and lifestyle. In other words, don't buy P90X if you have a full time job and 5 kids at home. You most likely will not be able to commit to 60-90 minutes of exercise 6-7 days a week.
If you know you'll never work out on your own, join a group exercise program. Need more accountability and structure? Hire a personal trainer. A good one will be able to give you a great workout in 30 minutes, if time is an issue. (Of course, be prepared to work.)

So, don't wait until January to drop fat, improve your health and lower your disease risk. There are still over 7 weeks until New Year's Eve. Begin now and be the one getting all the compliments at holiday parties.In addition, exercising through the season will reduce stress and increase your energy. Starting now will give you a head start on your health and fat loss goals. And, in January, when others are just beginning, you will already be enjoying the results of your program. 

To encourage you not to delay improving your health any longer, here are 2 ways to save $30. Just mention this blog post when you call.
  • Ladies, join Body & Soul Fitness Studio and save $30 on your enrollment. And you'll still get a personalized workout program and 2 one-on-one personal training sessions to review it!
  • Save $30 when you sign up for 12 workouts in 4 weeks at No Pink Dumbbells Boot Camp. Don't be scared guys, the women of NPD are very welcoming.
Offers good through November 30, 2013.

Not sure what's best for you? Call me today at (717) 509-7777 to discuss the options and to find out how the right fitness program can change your life.


Friday, November 8, 2013

Collected Fitness Wisdom #59

The scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength, or love.

~ Steve Maraboli

Just because you finish a workout exhausted or nauseous does not mean it was an effective or productive workout.

The value of your workout is not determined by how tired you are afterwards, or even how sore you are the next day.

~ Nia Shanks

When it comes to fitness, I’ve written, “Why is exercise good for everything? Why is inactivity bad for everything? We were born to move for our food, but are now ‘zoo animals.’ We sit passively behind the zoo cage bars, munching on Big Macs and fries. Our physiology requires that we be out running around hunting for, and gathering, food—not sitting, getting fat eating junk.”

~ Walter M. Bortz II, M.D.

The whole cardio focused with little to no strength training workout habit is plain ineffective.

Even if you THINK you do strength training, if your body is not challenged within the first 8-12 reps, you are spinning your wheels. STRENGTH comes from the CHALLENGE of the weights you use - NOT from the fact you can do a move for 5 minutes straight, completing 30 or so reps.

If your body is not PROPERLY Challenged, Your body will NOT change.

~ Holly Rigsby


Friday, November 1, 2013

Take The First Step

Small group training for the inactive and inexperienced 

Yes, we’re all getting older but it’s a myth that people automatically get weak as they get age. The fact is, people become weak because they don’t challenge their muscles enough to maintain their strength. No wonder. With all our labor-saving devices nowadays, it takes a conscious effort to stop muscle deterioration.

I’m sure you want to stay energetic and vibrant as you get older. You want to enjoy your life, not sit on the sidelines because you’re too tired or too weak to play with your grandkids, bike/hike, dance at a wedding, etc.

Strength training is the key. It makes your muscles and bones stronger. Everyday tasks get easier. And, no, that doesn’t mean heaving around huge weights. 

I know that many people are hesitant to join a gym. Maybe they’ve never exercised or they have medical issues or injuries and they’re concerned they’ll get hurt. 

Many of those folks want more individual instruction and supervision but not necessarily one-on-one coaching. That’s why I created my new program. 

First Step is small group strength training for those who have never exercised or haven’t exercised in a while. You get the instructional benefits of personal training along with the support and camaraderie of a group, at a fraction of the cost of individual personal training.

Assessments will be conducted at the beginning of the 8-week session and movements will be adapted as needed for each participant. That’s what makes First Step different from typical exercise “classes”. 

We will meet Tuesday and Thursdays at 11:00 AM for 30 minutes, beginning Nov. 19th. (If you are interested but unavailable at those times, please let me know.)  

Because this is a brand new program, I am offering the first 8-week session for 50% off! $139! Enrollment is limited so that each person can get the individual attention they deserve. 

Call Mickey at (717) 509-7777 to see if First Step is right for you. Or, if you prefer, you can get all the details at First Step Exercise Program .

I'm having intermittent problems with the above link. If you get a 404 error message, click to go to the homepage and then click on the "First Step" button. Sorry for any inconvenience.


Monday, October 14, 2013

Meditation For Busy Lives Workshop

Back by popular demand again...

Yoga for Peace...Of Mind Presents: 

    "The Seventh Limb"
Meditation for Busy Lives

Instructor: Susan J. Atkins, Ph.D.

Saturday, October, 19th 9:00-11:00 AM

Session one will present information about the benefits of meditation practice and we will also dispel common myths. Everyone can meditate. It simply requires the willingness and correct instruction.

You will learn and practice a basic breath meditation, an ambient sound meditation, an individualized visualization practice, and a body scan. A sheet of "helpful reminders" will be provided for each style of meditation.

Saturday, November 2nd 9:00-11:00 AM

Session two will begin with a review and a question and answer period. After having two weeks to practice, you may wish for clarification.

Session two will include a guided visualization practice, a mindfulness practice, mantra meditation, along with variations for walking practice.

Each session $25.

Susan J. Atkins, Ph.D., RYT is a Clinical Psychologist and Registered Yoga Teacher. She is also certified in Relax and Renew Restorative Yoga by Judith Lasater, Ph.D., P.T. Susan has practiced yoga since 1972. For the last 15 years she has studied with some of the most advanced scientists and yogis in mind/body health.

Both sessions will be held at:

Body & Soul Fitness Studio

618 Columbia Avenue
Lancaster, PA 17603

Plenty of free parking.

Susan needs an accurate count of participants. Registration deadline is October 18th. Call her at 396-1365 to reserve your space or for more information.



Monday, October 7, 2013

Help Celebrate Our Anniversary And Raise Money For Sick Kids


October 9th is Body & Soul's 13th anniversary and we are celebrating by raising money for St. Jude Children's Research Hospital. 


Please join me for a fun and challenging group workout session.

Spread the word among your friends, family, neighbors, and co-workers. 

Space is limited but if we get enough interest, I’ll hold two sessions - one at 9:00 AM and one at 10:00 AM.

Donation is $20 or $20 or more in sponsor donations. I have sponsor sheets here at the gym if you need one.  If you can’t join us, please consider making a donation.

It really helps if I have an idea of how many people will be attending so if you could let me know be coming  that would be very helpful.  However, if you decide last minute that’s great, too. Call me at 717-509-7777. Raising as much money as possible is obviously the goal.    

The workout will last approximately 45 minutes, including warmup and cooldown.

All fitness levels are invited. Exercises will be adapted or substituted, as necessary.  Anyone 12 and older is welcome to participate. 

All proceeds benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for services not paid by insurance


Friday, September 13, 2013

Let Me Help You Raise Money For Your Favorite Charity Or Non-Profit - FREE

Tired of the same old boring fundraisers?

I can help!  

I run an indoor charity boot camp every Saturday morning at 9:00 A.M.  All you need to do is reserve a date and start inviting people.

The workouts last approximately 45 minutes and include a warmup and a cooldown. 

Workouts involve primarily body weight and dumbbell exercises. All fitness levels are invited. Anyone, 12 and over, is welcome to participate.  (Kids must be accompanied by a parent or guardian.)

Exercises will be adapted or substituted, as necessary, so those who aren’t in great shape shouldn’t be afraid to join in.   

Each participant can pay a set amount and/or you can encourage them get sponsors. 100% of the money donated or raised by your participants goes to your charity. I donate my time, the equipment, and use of the facility- there is absolutely no charge to you or the organization.

Hang out with friends, have some fun, get some exercise and raise money for a worthy cause.  What better way to spend 45 minutes on a Saturday morning?

Call me today at (717) 509-7777 for all the details and to reserve your date.  

Tuesday, September 3, 2013

Are You Challenging Yourself Enough?

When was the last time you increased you weight /resistance at the gym? To continue to improve (get stronger / burn more fat / etc.) you must challenge your body with heavier weights and/or new exercises. Our bodies adapt. Doing the same exercises, at the same weight / resistance, for the same number of reps will not result in significant changes to your body.

But remember, it's not about the actual weight. A 5 pound dumbbell may be challenging on some exercises for some people (at least at first) but way too light for someone else or for you after a few workouts.

Thursday, August 15, 2013

Collected Fitness Wisdom #58

I am so tired of the quick fix over-promising fadish diets and gimmicks advertised on tv, in the magazines, and in media in general. They are everywhere, and I know they create false hope for so many. It just breaks my heart. There are a gazillion unhealthy ways to lose weight for a short-period of time, but there really is only one healthy way to lose it long-term (IMO) and that's through persistence, continued hard work, and dedication to eating more healthier foods than not (clean eating) and regular "sweatable" exercise.

~ Jenny Grothe

As I said in my latest book, Occupy Medicine: A Call for a Revolution to Save American Healthcare, modern medicine wants you to be sick. The sicker you are, the more the medical corporation can put in the bank. It doesn’t want you to be healthy and well. It doesn’t want you to watch your diet, and exercise, and practice prevention. Prevention means healthy people. And healthy people don’t need pills, procedures, hospitalizations, and surgeries. They don’t have diabetes and heart disease. So healthy people don’t pay big medical bills. And, without those big bills, Big Medicine can’t feed itself.

~ Walter M. Bortz II, M.D.

If you take a layer off a roll of paper towels, you won’t see the difference. Even if you take 3 layers off, you won’t see much of a difference. But if you keep taking off layers, all of a sudden the roll WILL look smaller. Your fat loss journey is the same. Stay the course and keep working hard.

~ Mike Whitfield

Targeted fat loss doesn’t happen. Challenging your abdominal muscles will not burn any more midsection fat than using your legs or arms. In reality, since your abdominals are a small muscle group, they are incapable of doing large amounts of work, so your total energy expenditure will likely be lower doing only sit-ups and crunches as opposed to doing squats, lunges, and pushups. The takeaway is that, when you exercise, your goal is to use as much energy as possible (within reason). Your goal is NOT to make your stomach muscles burn!

~ Holly Rigsby


Wednesday, August 7, 2013

Beginner Belly Dance At Body & Soul Fitness Studio



Wednesdays 5:30 - 6:30 PM
August 14th through September 4th

Four class series: 
$45 for non-members
$40 for members 

Bellydance is a great way to get in shape, stay in shape, have fun, and learn an ancient art form at the same time. Bellydance is non-impact and is for all body types and all ages!

Tahjia has been teaching Bellydance for over 10 years and offering it at Body & Soul for a year and a half. Since the majority of her 6:30 class is now returning students, she is starting a new beginner session so no one will feel intimidated.

To register, call Mickey at 717-509-7777. For more information about Bellydance, email kbellydancer99 at 

Monday, July 22, 2013

Don't Drink Your Calories

One of the first things I tell people who are trying to drop excess fat is to ditch the liquid calories. Here's an excellent reminder article from Alicia & Carrie, The Boot Camp Girls.

Don’t Drink Your Calories

You’d be amazed at how easily calories can pile up in liquid form. There are many “hidden” calories in your favorite beverages, including those that you may think of as healthful.

A tall glass of orange juice has around 200 calories. This may not seem like a lot, but when you convert this to a small boiled potato and several chicken strips, it suddenly seems like just too much, since the solid meal just-mentioned has the same calorie total – and is apt to be far more satisfying. This doesn’t mean give up juice, but if you’re calorie conscious, settle for a small glass.

Do you know the local Starbucks barista by name? If so, this is a warning sign you may be getting tons of calories from your favorite Starbucks concoctions. For example, a Venti Peppermint Mocha with whipped cream and 2 percent milk has 480 calories. You don’t even want to know how much fat’s in it.

Omit the whipped cream and use skim milk, it’s 360 calories. Do you realize how much solid food you can eat for 360 calories? How do two pieces of toast and two eggs sound?

Beware of smoothies prepared at smoothie stands. A lot of calories get dumped in in the form of juice, sherbet and even ice cream. You can make a much lower calorie smoothie at home by blending some berries, yogurt, and crushed ice with a scoop of vanilla protein powder.

Why not just eliminate soda altogether? One can contains 150 calories of useless drink. Diet soda is not a smart alternative since it contains an artificial sweetener which can trigger hunger.

Coffee and Tea
Cut calories by using Stevia instead of sugar. Stevia has zero calories and is a natural herb with a good safety record.

Many people don’t realize how the calories in alcohol can quickly add up. Just 1 ounce of the following contain around 65 calories: rum, vodka, whiskey, gin and brandy.

Four ounces of sweet wine are 105 calories; 4 ounces of sherry and port are 75 and 90, respectively; a 3.5 ounce martini is 140; a 4 ounce margarita cocktail is about 170. Need you read more to be rudely awakened? You can see how “a small drink here and there” can strongly factor into your daily caloric intake.

Chocolate Milk and Hot Chocolate
One tablespoon of some chocolate powders is an unforgiving 50 calories. This may not seem like a lot, but for anybody who loves chocolate drinks, one tablespoon to 8 ounces of milk is a slap in the face.

For most chocolate lovers (if not all), even three tablespoons don’t quite cut it. This isn’t heaping tablespoons, either, assuming that if it were, the nutrition label would state “heaping.”

Four tablespoons of powder plus 8 ounces of skim milk mean almost 400 calories – all for a beverage that’s gone within moments if it’s cold.

Beware of chocolate syrups; they’re just as loaded with calories. A tall glass (two cups) of chocolate milk with whole milk can pack in 500 calories if you use only four tablespoons of the better tasting powders or syrups, and if you like a richer chocolate flavor, you’ll need to add six tablespoons total (at least) to satisfy your chocoholic requirements: That’s a 600 calorie glass of liquid.

Calories are just as formidable a force in liquids as they are in solids. To get a firm grip on just how many of your calories are coming from beverages and how to cut back on these calories without feeling deprived, call us today.