Monday, September 1, 2014

Unique, Fun, and FREE Way To Raise Money For Your Favorite Charity Or Non-Profit

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.

Fitness boot camp workouts are fun, challenging, comprehensive training sessions that address all areas of fitness - total body strength, fat loss, balance, cardiovascular, muscular endurance and flexibility. 

The session will 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.)

Don’t let the term “boot camp” scare you; the workouts are challenging but will be adapted to the fitness level of the participant. Those who aren't in great shape should not be afraid to join in. 

You can have each participant pay/donate a set amount and/or 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 Mickey today at (717) 509-7777 for all the details and to reserve your date.


Tuesday, July 22, 2014

Collected Fitness Wisdom #62

Do women gain weight before they lose it?

The harsh truth: Women have ODD fluctuations in body weight because of hormones, cycles, water retention, etc.

Ladies... please don't get hung up on your scale weight. Weight gain can be from anything, especially in the short term. Focus on your measures (waist, hips, body fat, etc.).

~ Craig Ballantyne

Exercise is a 30-year offset. A fit person of 70 is the same as an unfit person of 40. It’s got nothing to do with doctors, or pills, or heredity. It’s all about just getting up and using our bodies the way they were designed to be used 10,000 generations ago.

~ Walter M. Bortz II, M.D.

Overtraining happens, but it’s probably the least of your worries. I can’t believe how much paranoia I read about how “everyone is overtraining.” Actually most people are undertraining, especially in intensity. More is not always better and simply going to the gym and beating the crap out of yourself every time is not smart training. But your body is capable of far more than you give it credit for and most people have no concept of what hard training is until after they’ve experienced it. So don’t be timid; put your body into high gear, push yourself and see what your body can REALLY do.

~ Tom Venuto

Don't judge your success by the mirror. You can't see the changes being made inside; you can only feel those. When you're so wrapped up in your appearance, you won't notice your inner transformation. And in order to change the outside, you must first change the inside.

~ Mike Whitfield


Monday, July 14, 2014

Six Of One, Half Dozen Of The Other 12-Minute Workout

This is an AMRAP workout. AMRAP means "as many rounds as possible" (and sometimes "as many reps as possible"). 

Set your timer for 12 minutes. Perform 6 reps per side of the following 6 exercise circuit. Complete the circuit as many times as possible in 12 minutes, resting only when necessary. Use good form and do not race. You MUST rest if your form gets sloppy.

1. Side Plank Reach Through 
    (or Side Plank Hip Lifts) 


2. Foot Elevated Single Leg Hip Lifts


3. Alt. Bodyweight   
    Renegade Rows  


 4. Alt. Diagonal Prisoner Lunge


5. Cross Body 
   Mountain Climbers


6. Speed Skaters    

Saturday, June 14, 2014

3 Nutrition Whoppers You've Been Told

1. Eggs / egg yolks are bad for you.

The demonization of eggs started because egg yolks are high in cholesterol. Because of that, some nutrition/ medical professionals assumed that eating eggs would raise cholesterol in the blood.

Well, you know what they say about assuming, right? Multiple studies involving hundreds of thousands of healthy participants found no correlation between egg consumption and the risk of heart disease.

Some mainstream nutritionists will tell you it’s O.K. to eat more eggs IF you stick to mostly to the whites but guess what? The yolks contain most of the nutrients!

Egg whites are mostly protein but the yolk is chock full of important nutrients, especially fat-soluble vitamins and essential fatty acids. Egg yolks are an excellent source of carotenoids and are very high in choline, a brain nutrient that 90% of people are deficient in.

Eggs are so nutritious that they’re often referred to as “nature’s multivitamin”. In fact, they contain so many important nutrients that eating a few a day would offer better insurance than taking a multivitamin.

2. Going too long without eating slows down your metabolism.

If you find eating 5-6 times a day helps you control your appetite and/or weight, do it, but it’s a myth that it keeps your metabolism stoked. Fitness and nutrition pros who promote this way of eating as necessary to dropping excess fat do their clients a huge disservice. 

Some people don’t feel satiated on the smaller meals. They end up always feeling hungry or consuming more overall calories. For many others, it’s difficult to find time to prepare and/or eat 5-6 times a day.

Not only is eating that frequently unnecessary but research does not support the widespread notion that eating more often increases metabolism. In fact, a British study found no decrease in basal metabolism rate (BMR, i.e. the amount of calories it takes you keep you alive if you don’t move) even after 72 hours of fasting.

I’m certainly not advocating going without food for 3 days. That said, some people have found success with intermittent fasting. No, you won’t go into “starvation mode” (see above) but if you find yourself consuming more before or after your fast, I.F. is not a good option for you. Everyone is different. Do what works for YOU.

3. Eating fat makes you fat / is unhealthy.

All fats are not created equal. Reviews of research published in the American Journal of Clinical Nutrition and the British Journal of Medicine shatter the myth that eating saturated fat causes heart disease or obesity. Contrary to popular misconception, most people who suffer heart attacks have normal overall cholesterol levels but do have Type 2 diabetes or are pre-diabetic.

The true dietary culprit behind our obesity problem and many health issues is too much sugar. People who cut back on fat, tend to eat more sugar and starch (which turns into sugar). And, manufacturers pile on the simple sugars and refined carbs in fat-free or reduced-fat foods to replace flavor that’s lost by removing fat.

Avoid trans fat (listed as “partially hydrogenated oils” or “vegetable shortening” ) but sources of good fats are avocados, wild salmon, tuna, sardines, mackerel, and trout, flax, macadamia nuts, extra virgin olive oil, tofu, walnuts, pecans, seeds (pumpkin, sesame, chia, hemp), cashews, almonds, and grass-fed meat.


Monday, May 26, 2014

Happy Memorial Day 2014

Please take a moment to remember and honor those who died in service to our nation.


Wednesday, May 21, 2014

Simple Rules To Faster Fitness

If you’re like the average person who is interested in improving health, dropping fat, and getting stronger, following these guidelines will help you get the best results from your strength training workouts:   

Always begin a workout with a full warmup. A good dynamic warmup prepares the muscles for what’s to come and allows you to work harder and with less risk of injury. If you are short on time, cut back on your working sets, never on your warmup. 

Perform a total body workout 3 times a week with at least one day of rest in between. Unless you plan on competing as a bodybuilder, ditch the musclehead magazines and their body part routines. Muscles work in groups and trying to isolate them during a workout is a waste of time for most people. 

Spend more time using free weights and bodyweight exercises rather than sitting on machines. You’ll work more muscles, burn more calories, and you’ll do it more naturally and functionally.

Concentrate on compound exercises. Exercises like Squats, Rows, Lunges, Pushups, Deadlifts, Presses, Pulldowns, etc. work multiple muscles at the same time, are more functional, and burn more calories than isolation work.

Ignore the "low weight, high reps to tone" myth that’s still floating around out there. There are exceptions, of course, but for most exercises, you should challenge your muscles using a resistance you can only lift 6-10 times with good form.

Unless you are correcting a current imbalance, make sure your weight training program is balanced between opposing muscle groups. Don't ignore exercises you don't like or do extra sets just of those that you do like. Either scenario can cause muscle imbalances and lead to injury.

Ditch the long, steady state cardio and switch to hill sprints, cardio intervals, finishers, metabolic circuits, etc. (unless you’re training for a specific event - 5K, half marathon, long distance bike ride, etc.) They’re more efficient and effective.

Tuesday, May 13, 2014

Workout For St. Jude Children's Research Hospital - Saturday, May 17th

Join me this Saturday, May 17th for a fun and challenging group workout to benefit St. Jude Children’s Research Hospital.

Because of treatments invented at St. Jude, the overall childhood cancer survival rate has increased from 20%, when it opened in 1962, to more than 80% today.

As opposed to some other researchers, the team at St. Jude freely shares their medical breakthroughs. Every child saved at St. Jude allows doctors and scientists throughout the world to use that knowledge to save thousands more children.


Our workout will begin at 9 AM and last approximately 45 minutes, including warmup and cooldown. Please spread the word among your co-workers, neighbors, friends, and family. 

Requested donation is $20 or $20 or more in sponsor donations. If you can't exercise with us, please consider sponsoring a participant.

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

It really helps if I have an idea of how many people to expect so, if possible, please let me know ahead of time that you’re coming. Then again, if you decide last minute, just come on down. Raising as much money as possible is obviously the goal.

To register or if you have any questions, please call Mickey at (717) 509-7777.

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.


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


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. 


Wednesday, January 29, 2014

What Should I Do On My Off-Days?

Your goal should be to perform 3 strength training session per week on non-consecutive days. When that's becomes a habit, to increase your fitness level and see faster results, you should also try to be active on your “off days”.

Off-day workouts should not be intense. They should not interfere with your recovery from strength sessions.

So what type of activity qualifies? To some degree, it depends on the individual. A fit person may find a 2 or 3 mile run a great option but it would not be a good choice for an exercise newbie.

Walking, biking, dancing, moderately challenging bodyweight circuits, jogging, yoga, playing with your kids/grandkids, hooping, swimming, hiking, etc. would be good options for many people. Listen to your body. Your blood should get pumping a little and you should feel energized. If you are overly fatigued or get sore afterwards, you did too much for off-day activity.

A great choice for off-day movement is a mobility/flexibility circuit. Better flexibility and mobility means improved strength training workouts. And, the movements are not so challenging as to impede recovery from your regular workouts.

If you are a relatively new Body & Soul member, you can always do your warmup circuit on your off-days. If you’re ready for something a little more challenging, give this a try…

Complete this circuit one time through:
  • Rocking – 10 reps w/ a 2-3 second pause in the “seated” position
  • Lying Hip Bridge – 10-15 reps
  • Plank – Hold 30 seconds
  • Kneeling Head Nods – 10 reps
  • Alt. Side Lunge – 10 reps per side 
  • Stick Ups – 10 reps  
  • Cross Crawl – 10-15 reps per side
  • Prisoner Stationary Lunge – 10 reps per side
  • Spiderman Reach – 5 per side but pause at the end position for 2-3 seconds
  • Cherry Pickers – 15 reps 


Monday, January 20, 2014

Upcoming Meditation Workshop

Back, once again, by popular demand...


Yoga for Peace...Of Mind Presents: 

    "The Seventh Limb"
Meditation for Busy Lives

Instructor: Susan J. Atkins, Ph.D.

Saturday, January, 25th 9:00-11:30 AM

In session one you'll learn about the latest scientific information regarding the benefits of meditation practice.  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, February 8th 9:00-11:30 AM

Session two will begin with a review and a question and answer period. You will have had two weeks to practice and may want clarification. Common myths will be dispelled and tips for developing a consistent practice will be presented.

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. Call her at 396-1365 to reserve your space or for more information.


Thursday, January 2, 2014

Free Fat Burning Workout Below!

The new year is fast approaching and I know there are going to be WAY too many people slogging away on treadmills, ellipticals, and stationary bikes for hours...and then getting frustrated and giving up when their results suck.

Instead, try this kick butt workout from Craig Ballantyne, author of Turbulence Training 2.0

This workout is no joke, so please don't do this if you are a beginner (but don't worry, Craig has 6 weeks of Beginner Workouts in his Turbulence Training system, complete with follow-along videos).

Warm-up Circuit:
- Go through 2 times with no rest between exercises.
- Rest 20 seconds between circuits.
o Prisoner Squat - 20 seconds
o Pushup or Kneeling Pushup - 20 seconds
o Stability Ball Leg Curl - 20 seconds  (or Lying Hip Bridges)
o Band Pull - 20 seconds  (or Stick Ups)

Metabolic Resistance Training Circuit #1
1A) Dumbbell (DB) Goblet Step-Up - 30 seconds per side
- 15 seconds rest/transition.
1B) T-Pushup (alternating sides) - 30 seconds
- 15 seconds rest/transition.
1C) KB (Kettlebell) or DB Swing - 30 seconds
- Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

Metabolic Resistance Training Circuit #2
2A) 1-Arm DB Squat & Press - 40 seconds per side
- 20 seconds rest/transition.
2B) DB Renegade Row (alternating) - 40 seconds
- 20 seconds rest/transition.
2C) Suspension Y's or DB Rear-Delt Raise - 40 seconds
- 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up - 40 seconds
- Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

Metabolic Bodyweight Finisher
3A) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3B) Jumping Jacks - 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3D) Jumping Jacks - 20 on, 10 off x 2 rounds

That workout will burn more fat and rev up your metabolism far better than the same 30 minutes spent on some piece of cardio equipment.

I used this workout with my boot campers last week and they loved the challenge. 

The above workout came straight from Craig's Turbulence Training  which is on sale from Tuesday, December 31st to Friday, January 3rd at midnight for a HUGE discount. It's an incredible and effective fitness program for fat loss - AND you can do all from the comfort of your home if you have some dumbbells and want to avoid the craziness of the gym in January.

Sorry for the late notice. The post was scheduled earlier (or so I thought) but did not appear.

Craig Ballantyne goes above and beyond to deliver an amazing program - and you can see its success from the Success Stories and TT Transformation Contest winners in his article at the link below.

Get your copy here ==> Turbulence Training - before the sale expires!

Here's everything that you'll get with Craig's incredible fat burning Turbulence Training System:

All the TT workouts come with follow-along workout videos? You can just watch the video for all the exercise demonstrations and even suggested exercise substitutions.

- The NEW and IMPROVED 10-year Anniversary Edition of Turbulence Training (complete training manual with exercise charts, photos, and descriptions)

- 24-weeks of follow-along, fat-burning workout videos with Craig and his Certified Turbulence Trainers doing every repetition of every exercise with you - all in just 30 minutes per session!

- Five brand NEW 4-Minute Miracle no-equipment bodyweight workouts that you can do anytime, anywhere for a TT fat burning boost

- The NEW and IMPROVED Turbulence Training Nutrition guide to deliver you the total fat loss package you need to transform your body

- This is the complete Fat Burning Transformation package that you need to kick-off the New Year with fast fat loss - and it's guaranteed.

Get your copy here Turbulence Training - sale ends soon.