Wednesday, December 28, 2011

My 2012 goals

Since I have written a post on how to do goal setting, I thought it would be only right to blog my 2012 goals for you all to see. Not only will this allow you to further understand what I meant, but it will hold me accountable as well.

If I don't complete 80 percent of my goals I give you permission to give me the ultimate atomic wedgie...

This is an exciting time of year for us all, One year is a closing, while a new one is beginning.

The world is in our hands, and if the world does happen to end.. ::Gasp:: I want to make sure I kick it's ass on my departure.

And no, I do not believe it is going to end...Just trying paint a picture.

We are all put on this earth for a short time, We must take full advantage of it...

Without further ado... Here is how I plan to Kick 2012's ass.



1. Double My Income
  • Bring in a minimum of 2 new clients a month.
    • Build CFA and personal Facebook pages--consistency
    • Attend more local events. minimum 1 per week
    • Minimum 1 video testimonial a week.
    • Begin Speaking engagements: 4 engagements over the year
  • Fill Females Git Fit, Start a second set of sessions.
    • Testimonials!
    • Local Events.
    • Facebook!
  • Start a strength class for men.
    • Advertise, Advertise, Advertise
    • Create plan of action before implementation.
    • Facebook!
  • Offer online coaching.
    • Free trials.
    • Market it.
    • Doesn't have to stay local, spread my wingspan.
2. Build CFA
  • Write more
    • Blog minimum once per week.
    • Write articles and get published.
    • Work on writing skills with coaches.
  • Enhance the team effectiveness
    • Send weekly articles to CFA team.
    • Plan marketing days with team members
    • Bring discussion topics to every single meeting.
  • Retain all of my one on one clients (not necessarily just as one on one), 85 percent of my group training.
    • Go above and beyond the call of duty
    • Food logs
    • Nutrition help
    • Friendships
    • Come in every day with energy
    • Keep track of programs
    • Get results
3. Work More Effective
  • Rest more
    • Create a tighter schedule so that my hours are not spread out as wide.
    • Sleep a minimum of 6 hours at least 4 times a week.
  • While at work, work more.
  • Do my to do list every day
    • complete at  minimum 85 percent of it.
  • Eat consistently
4. Continued education

  • Perform better 1-day
  • Perform better 3-day
  • FMS
  • Open to suggestions
  • Continue to learn from and build network with other trainers.
  •  Read at least 1 book a month, not including school reading.
    • Motivational 
    • Nutrition 
    • Training 
    • Anatomy
 Fitness Goals

  • Weight up to 175
    • Gain lean mass
    • Caloric Intake
    • Clean eating: Proteins, Vegetables, Fruit, Nuts, Seeds, Limited bread.
  • Improve Hip mobility/Shoulder Mobility (Stretch 2-3 times a week).
  • Train 4 times a week.
For my lifts the only thing to do in order to improve it to keep on lifting, foam rolling, stay away from injury and push myself. Here are my goals:

  • Conventional Deadlift 400 lbs.
  • Romanian Deadlift 350 lbs
  • Front Squat 300 lbs
  • FESS 225 lbs
  • Pull ups- 80lbs
  • Chin ups 100 lbs
  • Drink enough water everyday!

My goals are set, I am focused, I am ready. How about you?
Have a great day, I hope this can help you understand goal setting a little bit more.

Work hard, train hard and let's kick 2012's ass!

God loves you, Mikey loves you, so love yourself!

Thursday, December 8, 2011

Inspire You. How to Achieve Happiness and Satisfaction.

Some of the smartest words ever spoken

(Sorry I couldn't post the video directly to this blog because it is an unlisted video...follow the link, I promise you wont be disappointed)

Change your perspective.

Trust me I know it may seem unreal to turn your situations and problems into positivity, but it can be done. I used to be the kid that would get frustrated because his cheerios got too soggy...I remember back when I was in high school I would get so mad I would punch this cubicle style wall in my house until my knuckles would be raw and bloody, was it because I wanted to be a boxer? No it was because I hated myself. I had a horrible perspective on my life and whatever upset me I had no way to get it out.

Tips on enhancing your perspective.
  • Accept yourself...Find the good in yourself, don't focus on your flaws.
  • Find your significance...Your kids, your career, your friends, your family. What makes your life significant.
  • Don't over look the simple things.
  • Look for the beauty in every situation.
  • When you do make a mistake, accept it and figure out the next best thing to do.
  • Think of the things you are thankful for.....better yet, write them down!
  • Cut yourself some slack, people tend to be so hard on themselves that the smallest mistake turns into the only problem in the world. You are fine, the moment will pass and life will be normal once again.
  • You have wants, those wants don't need to rule your life, be happy with what you have.
  • Happiness is a state of mind, not a personal trait. Create your happiness.

Your circumstances do not need to define you.

This is a singer by the name of Raul Midon. If you have never heard of him you need to look him up. His music is awesome, yes he has a good voice, not all of us are blessed with one. Understandable. Yes he can play the trumpet without a trumpet...Not all of us are blessed with that. So you may be saying he is privileged....If you don't know who he is... Raul Midon has been blind since infancy. He did not let his circumstances define him.

Tips to live your dreams, not your circumstances.

  • Accept your faults.
  • Find your desire.
  • Develop goals.
  • Develop a plan to reach goals, don't simply wish.
  • Create positive connections, It really is more so who you know than what you have.
  • Help others.
  •  Have passion.
  • Don't accept naysayers, prove them wrong.

Develop compassion and respect.

If you are constantly irritated by others, or feel like the world is full of idiots you will not be happy. Everyone has problems. The world is full of people hating other people, and for what price? Anger within themselves. Do not allow others to anger you, for harboring anger or hatred will only hurt you. You need find a sort of compassion and respect for humankind, even if they do not return it. Be the bigger person, be the happier person.

Tips to become the bigger person.

  • Don't take anything personal...what is one persons problem, does not have to be transcended on to you if you do not allow it entry to your mind.
  • Look through their eyes.
  • Accept other point of views.
  • Don't judge an others opinion.
  • Give your thoughts, don't force them.
  • Surround yourself with good people.
  • Love.
  • See the good in everyone...I can guarantee there is good in everyone.


Work does not require you to be miserable, think of the bigger picture. Work helps you live a quality life. Work gives you food on the table and provides for your family. Work does not have to be work. Give work a purpose other than monetary means. Give your best when you work, and you will reap better rewards. Be extra nice to everyone, be strong, be determined and get er done.

Tips to create a better work life.

  • Kill the negative nancys and nates with kindness.
  • When you show up to work, work. 
  • Give extra effort.
  • Find Purpose for your work. (Do you want to make it a career, is it helping you get through school, does it support your family) Purpose is necessary.
  • Find positive moments.
  • Help others. even if they fail to realize it
  • Last but not least...If you hate it there, get a new job. Even the most positive person may not be suitable for that hostile environment.

Last but not least I will leave you with one video, no commentary. Watch it. Enjoy it. and I hope this blog can help you develop the outlook you need to be happy. Remember happiness is a state of mind. Are you going to allow yourself to be?

God loves you, Mikey loves you, so love yourself..

Make your life great.

Tuesday, November 8, 2011

Be SMART: The Guide to Goal Setting

I had the pleasure of being reminded of the acronym SMART last night while sitting in Marketing class over at FPU. As the year is coming to an end we are closing out a year of goals and getting ready for our next I wanted to take a little time to talk about goals.

whether you already have your goals for 2012 set, you are setting them now, or you plan to in the near future, one thing you need to consider is 'are they SMART goals?'


I have decided to break this blog down by each letter to give a deeper understanding to goal setting, and just why it is so vital for the success of pretty much anything you do.

When I think of goal setting I am reminded of a great quote I heard through my boss...

:A goal without a plan is just a wish." -Antione de Saint-Exupery

Success is not realistically attainable by going through motions and hoping everything works out in the end.. Be realistic with yourself, Where have your wishes gotten you...other then frustrated that is..

If you really wish to make something happen then the only true way to make it happen is to get off your ass and make it happen. Without a plan, that road to achievement is going to be a whole lot bumpier.

The difference between being successful or being frustrated really is as simple as driving a smoother route and avoiding those annoying little bumps.

So how do you set your goals? It really is simple if you follow the acronym SMART.

The first key is to be SPECIFIC.

When you are setting goals, the more specific you are then the easier the map is to understand. If you have a goal of increasing their income. How are you going to increase your income? What are the necessary actions to do so? What are you willing to do? How much do you want to earn?

these are some simple questions that need to be incorporated into your goals.
Simply stating "I want more money" is not going to get you more money, you need to develop the plan!

The next step in developing great goals is to make sure that these goals are MEASURABLE.

Keeping on the increased income idea, how are you going to measure how much your income increases?
Do you have a log of how much you have made each check? If you job is commission based, do you have a log of how many sales you accomplished last quarter?  Do you have a checklist for the necessary steps to increasing your sales?

If you don't know where you've been, it will be pretty hard to say where you have come from.

With these measurable logs you need to set goals on how to increase your statistics, by doing so you will reach your goal.

As you plan out your goals you need to understand that they need to be ATTAINABLE.

Are these goals withing reach? For instance if you are a personal trainer that wants to increase your income; you understand the more clients that you bring in means more money in your pocket. Last month you brought in 5 clients, the month before that you brought in 4, would it be an attainable goal to say this month you want to bring in 20 new clients?


Is it possible...well anything is. Is it feasible, probably not.

Make a goal that is attainable. The easiest way to get frustrated is to set goals and never reach them. Understand goal setting is about consistent growth, not short term success and getting rich quick.

Are your goals RELEVANT?

If you have an overall goal of increasing your income in the personal training world, would it be relevant to set a goal of attaining a second job? If your goal is to make more money, the key is to put more effort into your craft and generate more business. If you have time for a second job, you have time to increase marketing. Wouldn't it be nice to increase your income, without having to work another job.

In other words, are your goals and actions relevant to your overall goals?

Finally, Are you goals TIMELY?

When designing your goals, the biggest key to reaching them, is deciding when you need to reach them by. Anyone can set a goal, think about that goal, and then put it off until tomorrow. If you give yourself a timeline and a plan of action to accomplish your goals then you should have some significant success towards your goals. After you have reached the deadline, if you have not reached your goals then it is time to reevaluate and decide what can be done better, if the goal was feasible, and how to improve those goals.

Don't wait until it is too late...

Goal setting really is the road map to success. I am not simply talking about success in work, but success in all aspects of your life. The more clear the goals are that you set for yourself, then the easier the pathway is to achieving them.

Setting goals is not about saying one general statement such as "I want more money", a big goal will have goals within itself. These smaller goals pave the way for achievement.

So my challenge to you...


In good health,

God loves you, Mike(y) loves you, so love yourself!

Thursday, November 3, 2011

When passion leads to action.

There once was this kid, and as early as he could remember he knew what he was looking for out of life. He didn't know how he would attain it, yet he knew what he wanted.

His passion: to love, be loved, and to create a success of himself for those that he loves.

There was reason for this...
Growing up he felt that he always knew how to love. That doesn't mean he necessarily did love.

He would think negative through situation after situation, hoping that the next day would be better than the rest. Yet hope, can only take a person so far.

He would think of every situation in his life as a reason for his negative thoughts and actions. He didn't want to risk being hurt. Yet he knew that the true hurt was to not take the risk at all.

He allowed himself to stay stagnate in his attempt succeed in every single aspect of life.

He knew he could not be like any other person, and in the beginning he resented that.

He knew his passion and he knew where he wanted to go, yet he hated himself.

So his passion could not shine.

He decided that he had enough.

His passion: to love, be loved, and to create a success of himself for those that he loves.

As he got older, he began to change. He got off of his ass and worked. Worked on becoming a better person, lose the temper, lose the animosity, lose the blame.

He changed his mindset.
It took him years to realize, but he knows that he can never achieve perfection.

and he is okay with that, there is no such thing.

Instead he considers his bad days to be good days. Not because he feels happy and great, but because he knows that at least he was blessed with another day.

He knows you can feel down, you can hurt, you can cry.....The secret is to not let that pain define you.

A wise man once told him "Circumstances don't make the man, passion drives the action, and the passion towards the action makes the man."

His passion: to love, be loved, and to create a success of himself for those that he loves.

His passion for life, success, and love is understood.

He accepts the risks of failure.
He accepts the risk of heart break.

He accepts the risk of passion. For passion leads to action. Action leads to happiness.

This boy has grown into a man.
This man is finally happy.
This man loves.

I know this is true, because this man is me.

I know at times life may seem against you.

At times life will want to beat you down...You just need to decide to fight or take the beating.

Be strong in your fight, Understand your passion, and do not settle.
Give yourself a chance and fight for your life before you miss out.

You get one life, where will your passion lead?

To love, be loved, and to create a success of myself for those that I loves.

Stay strong,


God loves you, Mikey loves you, so love yourself.

Tuesday, October 25, 2011

What does it take to be a fitness coach?

Hey everyone, last week I was asked to do an interview by a student athlete at Fresno Pacific University. He is a track athlete with an interest in entering the field of strength and conditioning.

I felt honored that he would choose me to interview about his possible future career. I thought that I would share the interview with you all.

If you have ever wondered what it takes to be a fitness coach, what my life is like (as oh so many of you do...i know i am so intriguing) or need some motivation to simply make your life more enjoyable this interview can help.
The secret to life is to simply love what you do..which I surely do.

Here is why...

1. What do you like most and least about your profession?

The main reason that I love my job is because I get to create an impact in the community, and the lives of each and every one of my clients. There is no better feeling than helping others. Helping people achieve a happier, better quality life and helping them achieve their goals is one of the greatest achievements I can ever experience.

The thing I like least about my profession is that there are too many trainers out there in it for the wrong reasons. Clients come to us for our knowledge but a lot of the competition doesn't focus on gaining the knowledge necessary for getting the right type of results. They will still prescribe outdated exercises, nutrition tips and are in it solely for the money. When someone puts their life in your hands, you need to take care of it.
2. How has the profession changed since you first began? Better? Worse? Or any type of differences?
Since I began training it has consistently changed. That is one thing I love about this industry, it always changes. New information comes out daily. This necessarily isn't anything new since I began training because I have been a trainer for only about 4 years now and the industry has been evolving since before I was even born. Yet, the change is constant. The amount of personal trainers taking advantage of this change is growing which I love. The more knowledge our industry disperses, the more respect is garnished. We are in the midst of a beautiful thing because we are in the infancy of personal training in relation to a health field now. We are working our way out of the perception of the stereotypical trainer who eats his power bar and does bicep curls. We create a better way of life for people and better overall wellness. We have doctors, physical therapist, chiropractors, massage therapist and trainers all educating the field and joining in our cause to create a better understanding of bio-mechanics and human performance.

3. What are some of biggest ethical or liability issues that you have to be aware of and how do you handle them?

The biggest liability issue would have to be injury by far.If a person gets hurt training, it is the trainers fault. When someone trusts you to take care of them, you are a professional in the field so you better take care of their life in a professional manner. In order to protect the client you must know how to properly progress them through exercises, and how to teach them the correct way to do it. At CFA we pride ourselves on movement. If a person can not do a movement right then we regress them and work their way up to it. This instills proper technique which reduces the chance of injury happening in the gym. Furthermore, we do not simply work them out. Each workout we do will work on enhancing their tissue quality, their mobility, flexibility, strength, and conditioning. We focus on correcting imbalances in the body.

The biggest ethical issue in the industry is whether or not the trainer has the knowledge to properly train somebody. There are too many trainers in the industry who don't understand the essence of movement. The basis of all exercise is movement. If you do not correct someones movement and you make them do a hodgepodge of exercises that do not address their problems they will not get better. There is a great quote "You can not put fitness on top of dysfunction" this basically means that you can not make someone better without addressing their imbalances and weaknesses.

4. What type of clients do you encounter most?

At CFA we have a wide range of clients from youth to elderly people. Personally I train mainly general fitness. I run our high school and college athletes class, 8 of our group training classes in which the clientele age ranges from teens to people in their mid to late 60's. I have an all females semi-private class that I started and I do one on one sessions. I help with the COS Softball team as well. The oldest client that I train is an 87 year old man.

5. What kind of business is available in the valley? (athletes, soccer moms, rehabilitative work, etc.)

6. What type of degree will prepare me more for the field of strength and conditioning, or exercise physiology?

The degree most commonly pursued by strength coaches is kinesiology, exercise science or exercise physiology. There are great trainers whom came from a different path as well. Some of the best trainers in the industry do not have college degrees in those fields, I know of trainers who have gone to school for accounting, engineering, business etc. The key to being a personal trainer is more about the knowledge you obtain and if it is valid, rather than where you obtain it from. I am at Fresno pacific right now majoring in business management. I plan on getting my masters in kinesiology. So I am not a graduate yet, nor am I taking any classes related to my field. I have taken all the sports medicine classes at COS, I have taken numerous nutrition and health classes as well. The bulk of my knowledge comes from self education through the trainers pioneering the field today and from the past. I learn a great deal from my mentors Justin Levine (fitness/business) and Tony Martin (business). I am certified through the Functional Movement Systems and I am consistently learning daily.

7. How many hours a week/day do you work?

This is a hard question to answer. I wake up around 4:30 am (usually) Monday through Thursday, and I am working throughout the day, evening and night. The life of a trainer is not easy. I arrived at the gym at 5:15 this morning, and it is 8:09 pm right now. I could promise you I work well over 40 hours a week and have 15 hour days (12 hours at the gym) at least twice a week. I am not on the clock all of these hours though. A lot of my work goes into education, writing, designing programs, and all the behind the scenes" work that goes on to get my clients results.  It isn't easy, but I can guarantee you it is well worth it.
8. How many days out of the year do you work and what kind of vacation time is afforded in your profession?
I work 6 days a week. My Saturday schedule is pretty easy with only 3 hours of training. I will take maybe 3 or 4 weekends off a year for trips either to pursue higher education at seminars, or to just get away. I also get a variety of holidays off as well. I try not to take too many days off. My life is training and well, I love my life.
9. If you do take a vacation who substitutes in your absence?

Right now we have two other trainers on staff, Justin Levine, the owner of CFA and Jesse who is another trainer here. Periodically we will have interns working at the gym as well. If I do take time off they will cover my clients, or I will give my clients some "homework" to do while I am gone..It is rare that I take a vacation though.
10. Is there a large community for further education? (magazines, conferences, seminars etc.)

OH man is there ever.. Like I said before, the beautiful thing about the industry in this day and age is the ever growing information out there. I read books, articles, and watch videos daily and attend seminars as much as possible. If I could recommend any seminar to go to I would have to tell you to attend a Perform Better seminar. They are packed with the worlds leading fitness professionals and the knowledge offered at these seminars is unbelievable. Not only will you learn from the best, you will network with them, as well as thousands of other great professionals in the field. The most important website I could recommend is StrengthCoach.Com which was pioneered by Mike Boyle who I consider one of the best trainers in the world.  This website is loaded with great articles, videos, and the forum is loaded with content and full of great discussions.

11. No specifics, but can you live comfortably on the salary your profession demands?

If you put in the work, If you care, and If you have an unrelenting desire to make it happen. Yes.

The training business is not easy. You have to put in your hours, you have to care for everyone, you have to give your heart, sweat and soul to make it happen. It doesn't happen over night, and you can't expect to have anything handed to you. If you put in the work, you will receive the reward.

12. Is there any advice you can give me as I consider entering this profession?

Don't focus on the money. Focus on creating impact. Focus on generating an experience. Focus on living the life you preach. Focus on passion. Last but definitely not least. Focus on the client! they are paying you money, they deserve your full attention, support, and effort.

I just want to say thank you to Norris again for asking me to be the subject of his interview. I wish you the best of luck at FPU, in your sport, and in your future. God bless you and keep on hustlin baby.

to everyone else, thank you for reading, and thank you for respecting my passion.

The world is my motivation...time to make a change

If you need any information, advice, or help in anyway do not hesitate to ask. email me at or find me on Facebook...have a blessed day.

God loves you, Mikey loves you, so love yourself

Thursday, October 20, 2011

why don't you work out?

In life, people often assume that the only reason someone needs to work out is because they have become overweight and need to lose some "extra baggage"..

Many people feel that exercise is a chore, something to be hated, spit on, and despised.

Is it really that bad?

Many people assume exercise will take too long.

Is this true?

Many people assume that a skinny person doesn't need to exercise.

Is this true?

Many people are quick to try gimmicks, looking for a fast and easy workout with fast and easy results.

Is this ok?

My answer to all of those questions?

Hell no.

So what is exercise for?

Exercise is for improving your vitality of life. Exercise is for getting and staying healthy. Exercise is for cutting down your health care costs. Exercise is for looking and feeling great. Exercise is for YOU.

There is a great quote "Those who think they have not time for bodily exercise will sooner or later have to find time for illness."
Edward Stanley
So what do you choose?

For those of you who think exercise is simply for fat loss.

I say, change your paradigm. Exercise is for everybody. If you are skinny, it doesn't mean you are in shape, it doesn't mean you are healthy.

Everybody needs strength, everybody needs conditioning. Everybody needs better movement. If you want a vital life you need to exercise.

For those who think exercise needs to be boring, dreaded or despised...

I say, get off the treadmill...Get a workout partner..Get a group..Get a trainer...Get inspired.Get it done.

Find what is going to inspire you. If you surround yourself with like-minded people they will be more likely to keep you accountable to your goals.

If all you do is run on the treadmill, Pick up some weights, get on a program and get strong! you will look better, feel better, and the switch will most likely inspire you.

For those who think exercise takes too long.

Just a hint, a good program can be done easily in 1 hour. If you spend hours in the gym, you most likely aren't working very efficient.

Don't let this be you...

For those who think exercise is easily accomplished through get fit quick gimmicks.

News for you, Nothing worth having comes easy. The key components of a healthy life is commitment, belief, and hard work. There is no way around it.

If you spend your money on the shake weight, ab-hancer and various other gimmicks You are not setting up longevity, you are simply wasting your money.

Get on a program that works. get dedicated and stay on it.

The goal of exercise first and foremost, is to develop your lifestyle.

In the process of developing your lifestyle you will achieve many benefits including and not limiting to:

Fat Loss.
Strength gain.
Proper movement mechanics.
Reduce aches and pains.
Reduce injury.
Reduce risk of disease or premature death.
Reduce depression.
Reduce anxiety.
Reduce health care costs.
Reduce stress.
More confidence.
More energy.
More positivity.
Better coordination.
Better reaction.
Enhance your quality of life.
Enhance longevity.

So..I must ask.

Why don't you work out?

Your reason most likely isn't good enough...

Don't let your time run out. you have one life. Take advantage of it...

If you don't know where to start. email me, I can help.

God loves you, Mikey loves you, so love yourself!


Monday, October 10, 2011

An ode to a great man...

I really do not know where to begin….

I understand that life is not in our control. I understand that God deserves his angels. I understand that the “good die young…”
I just can not understand why.

Junior, you truly touched my life, more than anyone could imagine…You were the epitome of what us at CFA try to emulate.
I would have never expected this and perhaps I took our time together for granted.

You truly were one of the greatest clients I could have had.
In the gym and in life you were relentless…Every time you came in to CFA there wasn’t anything you couldn’t do…You trained harder than me, I couldn’t believe it.

You were one of the few that could out train the trainer, with a smile on your face and all the while dismissing the possibility.

You were humble, strong, and by far the most positive person in the room, every single time.

You are loved Junior, Not simply by me, but by your whole community, by the whole CFA family, and by God himself…

I remember every day that you didn’t make it in the gym at least 3 or 4 people would ask me “where’s Junior?”

I would reply with something like “Oh, he’s just being lazy..” I wish that was still the case…

So many of us mourn your loss Junior…I still can’t believe this…

You made my training better; you pushed me to be better…

Never once have I resented or felt ill will towards you…You exuded the most magnificent aura. Nobody could ever hate on Junior.

You know, I have never lost a friend I deemed so close to me. I never knew how it would feel… Now I wish that I never had to experience it.

Our time was short, but I would not trade it for anything in the world.

Our talks before and after training touched on every aspect of life; from health and fitness to fish and window panes…
There was always something to discuss.

We had a lot in common…Perhaps that is why in such a short time I could care so much… I will never forget you Junior.

I am truly sorry. I feel like your life was in my hands that Saturday morning…

I wish I would have told you to come at the 9:00 am class instead of the usual 8:00 am…you would still be here with us today…

 I feel horrible inside. But I know you are in a better place…

Thank you for your friendship. Thank you for always challenging me. Thank you for being you; the unrelenting, positive, humble, magnificent human being that you were.

I will not ever forget you my friend. My classes won’t be the same without you. Now when people ask “Where’s junior?” the only reply I can say is “In my heart…”

I love ya bro, thank you for everything…

Thursday, September 22, 2011

5 key strategies to get you results

Hey all, It has been quite some time since my last post. It wasn't intentional but with all that's going on around me I took a temporary hiatus. I plan to be back full swing again to get new, and more information out to those of you who take the time to read it.

My goal as a fitness coach is not simply to open a gym and make beau-coup bucks. My goal is not to live an image. My goal as a coach is to create the most impact possible with as many people as possible. My goal is to help the community and the world. I do not need to be best in the industry, that is a relative term anyways. I want to be great at what I do. Today I am not trying to sell you a membership, I simply want to help you improve

But first, we must define what results are. When I promise to help you achieve results:

Am I going to promise you will lose 20 lbs in two weeks? Am I going to promise you to gain 10 lbs of muscle in two weeks? Am I going to promise a 6 pack in minutes?


Simply stated most people have the term "results" misconstrued. Results are not quick fixes, they are not simply aesthetics. Results are perfecting natural movement patterns, burning fat, building lean mass, and creating an overall health through the body and the mind. This does not happen over night, it does not happen in a matter of weeks.

You can not get true results until you develop habits.

Results are long term. Today I am going to share with you 5 key strategies to get Real Results.

1. Results start with the mind.

Your goals must be set and you must believe that you can achieve them. Anyone could say I want to lose fat, I want to get stronger. But do you believe you can do it? If not, what is holding you back? In order to achieve results you have to want it, and believe in it. there will be road blocks and instances of challenge in your journey to health but you have to push through them. getting your mental muscle strong is the first step.

 2. Nutrition is the key.

The key to getting lean and staying lean is putting the right fuel in your body. Food does not need to be boring. It does not need to be repetitive. But it does need to be fresh, lean and it does need to include variety. Vegetables and lean meats should be the basis of your meals. I used to "prescribe" chicken, and chicken again. Then it dawned on me. The meat is not the problem, it is all the processed junk that is the problem. In order to keep variety and prevent boredom with your meals eat a variety of lean poultry, meats, and fish. Add in a minimum of 5 servings of vegetables and 2 servings of fruit a day. and you are good to go.

3. Fail to plan, Plan to fail.
Think of your nutrition and exercise as a long car ride to a specific destination. that destination is your health. I am not saying that you need to plan out every single detail, but if you don't have a map of where you are going, more than likely you will get lost. So pack your fridge with healthy foods, and make your meals snacks and lunch the night before. (no one likes reheated eggs right? I don't anyways) As for your fitness routine, get a trainer, get a workout partner, and schedule your workouts. Be accountable to them. Make a plan/routine and stick to it.

4. Perfect your movement.

 If we want true results we need to perfect our movement. The true purpose of exercise is not to simply feel a burn and get sore. The purpose of exercise is to perfect movement. If we move better, we will feel better. If we move better, our workouts will be more efficient. If we move better, we will stay fit and lively as we age. the key to life is not simply living a quality life in the first half of our years, but the key is to continue living a quality life when we are in our 90's. A major key to do so is to move well.

5. Live with Love, Positivity and Impact.

 Results are more then what you do in the gym. Once again, true results come from living a quality life. If you live a quality life, a life of love, positivity and impact you will have less stress, more laughs, and more consistent results. The key to real results is not simple achieving them, but through maintaining them. So remain positive, love life and all that surrounds you, and create impact in your life and in others.

All of these strategies do not work alone. You need to envelop your life around them. They will help you look, feel, and live the way you desire. Remember that in order to be great, you must do great. Live your life with quality and purpose, focus on your results and maintain them, not because you have to, but because you simply do.

I know it is a lot harder then it sounds for some of you. The key is to not get frustrated when things do not go your way, but to find a solution.

Follow these 5 key strategies and your life will improve, they are not the end all be all of results. but they are my 5 key strategies. If you have any more strategies feel free to email them to me at because I would love to hear them.

In good health,


PS. Don't forget:


Wednesday, August 10, 2011

What is healthy...5 tips and 5 easy snacks.

One of the main questions I receive is from a friend or new client is "I'm trying to eat healthier, What do I eat?"

Now let me state that I am not a nutritionist, All my knowledge in this area I have gained through reading various books, articles and blogs. I have taken various nutrition classes, learned through seminars, and through communications through my team here at CFA.

Although I am not a nutritionist, I can tell you with full confidence that I do understand what is considered healthy eating, and what is not.

Most of you already know that McDonald's is bad for you, contrary to what Yahoo tried to tell you a few days back about the president of  you guessed it...McDonald's..losing 90 lbs on a McDonald's diet.

The media tends to cater to it's audience at times. People want an easy way out, and they feel buying their over processed food is the way to go because it "worked" for one person.

I can pretty much guarantee you she did not lose 90 lbs simply by eating McDonald's every day and running slow and steady on a treadmill, contrary to what they are trying to sell you. The president of McDonald's more than likely had strong nutritional guidance and incorporated activity (other than running) into here daily life.

This article I read screamed "Marketing gimmick" as I read through it.

The media is run by big business, I am not saying everything produced by the media is wrong. I am not saying there is absolutely not an ounce of a chance that she lost weight eating there. but the odds are against her.

While we are in the midst of an epidemic, as obesity tolls are rising, as death is becoming the norm for people at younger and younger ages. It only make sense for a big business such as McDonald's to try and appeal to the scared public, to say that their food isn't unhealthy and in fact it will help you lead a healthy life.

Don't believe them!

Personally, I will never touch a McDonald's sandwich again, I am not telling you that eating a big n' tasty every once in a GREAT while will make your results suffer, but to claim that eating McDonald's twice a day and running slow on a treadmill will make you lose weight, I can not agree.

Money rules the world, Do not take their new marketing strategy to heart. Remember that McDonald's is a MULTI-BILLION dollar company for a reason.

Now please excuse my rant..... You were wondering "So what is healthy...I grew up on fast food, I am not too good of a cook...what can I do?"

My 1st Tip to You.

Learn how to cook.

It may not taste quite well the first time, or the second, or the third...
But, I guarantee you that it will get better. If you don't feel comfortable starting from scratch, find a few recipes and begin to simply follow directions.

If you cook, you have control of what is going into your body. Use vegetables, lean meats, fruits and healthy fats/oils.

My 2nd Tip to You.

Use vegetables, lean meats, Fruits and healthy fats/oils.

Eating fresh and healthy foods will give you a nutritional edge. You will have more energy, feel happier, produce lean muscle mass (as long as you are active) and you will increase your lifespan.

We want to avoid chemicals, anything man made is most likely not too good for us. If it comes from the earth eat it.

My 3rd Tip to You.

Measure your food.

I am not saying you need to live with precise measurements your whole life. But if you are a cooking newbie then measure, measure, measure. If you are reluctant to use a scale or measuring cup then use what i call a "relative scale." Compare your food to another object.

You need to understand how much is going into your body. They may be good foods, but anything in excess is not necessarily the best choice.

In Terms of the "relative scale"
-A good serving of meat is about the size of your fist.
-A good serving of vegetables is around the size of your hand, but feel free to overload the vegetables.
-A serving of fruit is simple, One fruit.
-A healthy serving of nuts is one palm full.

Now these measurements are general, to figure out what your actual needs are come talk to me or email me and inquire about further guidance.

My 4th Tip for You.

Eat a Variety.

Variety is the key to fighting the boredom of eating healthy. You don't need to eat boiled chicken breast and steamed vegetables. 
Learn to season, Eat a variety of lean meats, eat a variety of fruits, nuts, and vegetables. Enjoy your food. Variety will keep you from getting bored and quitting. 

Make it lifestyle by using variety.

My 5th Tip for You.

Don't give up.

To get results we need to stay consistent, Healthy weight loss is 1-2 lbs a week. (Heck the scale may not even move, that does not mean that you are not losing fat!) It usually isn't as drastic as the media makes it seem. Learn to eat right, long term health is the key. Our body has absorbed junk for many, many years (mine included).
In order to offset all the harm that has been done we need to give it time. Eat well, and you will begin to feel your energy and mood take a shift for the better relatively quickly, you will achieve some physical results if you are going straight from horrible to better.
but there will come a time when results seem to be harder to achieve.

5 Easy Snack Ideas

1. Natural Peanut butter and celery
1 tablespoon of natural peanut butter = roughly 100-120 calories and 5 grams of protein
2 tablespoons of natural peanut butter = roughly 200-240 calories and 10 grams of protein

Depending on your goals and body type your needs will vary,  eat accordingly.

2. Sliced bell peppers/ Carrots and hummus
Cut up 1/2 a red bell pepper and 1 Carrot into 1-2 slices.
4 tablespoons of hummus is about 140 calories and 4 grams protein

Depending on your goals and body type your needs will vary (add a little more or less hummus),  eat accordingly.

3. "Turkey Taco"
-3-5 slices lean deli turkey meat, each slice is roughly 30 calories, and 4-6 grams of protein
-1 slice cheese (I use provolone or swiss) approx 60-90 calories depending on brand
-Stuff the meat on top of the turkey meat and fold over as if the cheese is the taco shell.

Depending on your goals and body type your needs will vary,  eat accordingly.

4. Power packed yogurt
1 Greek yogurt, plain
1 handful of blueberries or blackberries
1 handful unsalted trail mix

Mix the Greek yogurt, handful of berries, and trail mix together in a bowl, lightly smash the berries to get the juices to mix with the yogurt and enjoy.

Depending on calorie goals and needs you may want to skip the trail mix.
5. 2 egg Salad
 2 Hard boiled whole eggs, diced
1/3 cup diced yellow bell pepper
1/3 cup diced spinach
1/3 cup diced tomato
1 tablespoon mustard

Perfect snack for just about anyone...ranges between 150-175 calories

I hope this blog has helped you gain a little more knowledge.

If you have any questions on any of these recipes, would like to request recipes to get you started in your cooking journey, f you feel lost in your nutrition programing, or you simply want more guidance email me at or add me on Facebook

I am here to help you all. Thank you for reading, If you just made it to the end of this blog I will also give you a free 2 week membership to CFA to come see what training with a purpose is about. You all deserve to control your lives, to look and feel the way you desire. It is just a matter of taking control. Don't succumb to marketing gimmicks of fast foods claiming to be healthy or get fit quick schemes. Take your health in your own hands.

God loves you, Mike(y) loves you, so love yourself...