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