It’s confession time! How many of you have a secret sabotage behavior that is holding you back from reaching your fitness goals? If I had to take a guess, I would say there are a lot of hands going up right now. I say “secret” because the majority of the time we don’t do these things when other people are watching. Perhaps that is because you KNOW these behaviors are detrimental to our fitness success, or are embarrassed of the problem, or quite simply don’t want to face it and admit it. Well I think it’s high time to get these confessions out in the open so we can end the weight loss sabotage! Here are three of the MOST COMMON sabotage eating behaviors which will prevent you from achieving your weight loss goals.

Sabotage 1: The “Mindless Snacker”. These people typically snack continually throughout the day. A little taste here, a treat there, a bit of this and a nibble of that, clean up the leftovers the kids didn’t eat… all this nibbling and snacking can add up to a LOT of extra calories at the end of the day. But since you didn’t eat them seated at the table as a “meal” you didn’t count those calories into your daily total. The “Mindless Snacker” may not even consciously realize that they are eating all throughout the day. One of the best tools for making a “Mindless Snacker” more accountable is an eating journal, if you struggle with this snacking behavior write down everything that you eat throughout the day. When you can see it down on paper it’s not such a secret anymore.

Ready to change? Click below to start today!

Sabotage 2: The “Evening Eater”. Now this one I know many of you can relate to. Maybe you are one of millions who succumb to boredom eating in the evenings. It’s very possible that you make healthy choices all day long, but when you are lounging on the couch unwinding in the evenings the urge to start munching gets the best of you. Many are consuming more calories during these late evening binges than you do all day. The “Evening Eater” usually isn’t hungry there is just the urge to have….something… while relaxing at the end of the day. NOT ONLY are you potentially consuming more calories than you expended throughout the day, but since your metabolism will not be as revved in the evening due to it being a less active time you won’t be able to use all of those calories for energy. So, you guessed it, they will be stored as fat. My tips for the “Evening Eater” are to eat plenty of veggies at your evening meal so that you will feel full. As soon as you finish your last meal of the day, brush your teeth or pop in a piece of sugar free gum so that you will be less tempted to eat again. Keep the foods that are your biggest temptation OUT OF THE HOUSE, if they aren’t there then you are far less likely to take a trip out to the store to get them. You’ve got to find some alternative behavior to this sabotage, so do something different instead of just having empty space and time to fill, read at night or do crossword puzzles, or get a journal and get in the habit of writing about your day including nutrition and exercise notes. If you feel that you must have something, drink some tea or flavored water, drinking low calorie or no calorie drinks such as these will help to fill you up and decrease your urge to eat more. Once you BREAK the habit of evening eating you will be able to sustain it, you have to be willing to condition yourself to do something different and recognize the fact that this  behavior is leading you to unhappiness and lack of fulfillment rather than the momentary pleasure that you are currently associating it with!

Sabotage 3: The “Starve and Stuff”. These people typically don’t eat breakfast. They don’t eat much of anything for as long as they possibly can. But then it happens, around early afternoon they are so hungry that they can’t stand it any longer. At this point their chance of making a healthy food choice is pretty much out the window. We’ve all been there before, those times when you’re so hungry you can hardly even think, so you just fill yourself with whatever you can find. Usually this leads to overeating since it takes 15-20 minutes for your body to let you know it’s full, and this little binge could result in hundreds, even thousands of calories in a very short period of time. If you eat this way, you will be on an energy roller coaster, your resting metabolism rate will decrease, your body will probably think you are starving and when you eat mass amounts of calories it will hold onto them as fat. The best thing to do to avoid sabotaging yourself in this way is to eat consistently throughout the day, starting with breakfast. It is so important to eat this first meal in order to fire up your metabolism. Eat small snacks or meals every 2-3 hours throughout the day, this will keep your energy levels high and keep your metabolism revved up all day. When you do this you won’t ever feel like you are starving and you will be less likely to stuff yourself.

If you are struggling with a secret sabotage behavior the first thing to do is recognize it! No matter how much you are exercising, if you are sabotaging your nutrition with these unhealthy eating habits you will NEVER see the results that you desire. Take charge of those secret behaviors today and stop holding yourself back from fitness success!

Hitch Fit Trainers Diana Chaloux and Micah LaCerte

If you are ready to take charge and CHANGE your life, click here to register for Hitch Fit Online Weight Loss Programs, Fitness Model Programs, Muscle Building Programs and all new Bridal/Couples Programs

Workout with Diana at HOME! 30 minute downloadable FAT BLASTING workouts available now!

Check Out our AMAZING Hitch Fit Client Before and After Pictures, Testimonials and Videos, you can be next!

You are on a mission. Your fitness goals are set and you are determined to achieve them. You are making healthier eating choices and exercising consistently. You are creating habits, which you can maintain for the rest of your life. You are making progress and see the results. Your body composition is starting to change, people are starting to give you compliments, you are on the fit track and you have no intention of derailing. Then it happens…… A meal out with friends, a vacation, a birthday or holiday, busy days at work, busy days at home, stress adds up and old obstacles which stood in your path in the past start to rear their ugly heads. Before you know it you have lost sight of your ultimate motivation, your focus wanes and old habits start to creep in. A missed workout here, an unhealthy food choice there… Oops you cheated again.

Now before you let the guilt eat you alive, or throw in the towel on trying to lead a fit and healthy lifestyle, let’s take a look at the positive side.  Lapses in eating and exercise routines are totally NORMAL!  Everyone experiences them at one point or another. Nobody is perfect, but those who are successful at attaining their fitness goals understand that when you have lapses in your routine, all is not lost. Each day is a new beginning and an opportunity to make the right choices. If you find that you have “cheated” for one day… two days… a week… or even a month, recognize that all is not lost and as long as you are still living and breathing you have the chance to start fresh with the new day.

Lapses in behavior oftentimes creep up on us. You may not even recognize that the consistency of your nutrition or training has been slipping until the scale starts steadily going up, and your clothes start fitting a little tighter, or you realize you aren’t as strong or energetic anymore. It just didn’t seem like a big deal to gradually slip back into old behavioral patterns.

When you realize that you have lapsed, the most important thing to do is recognize it, get focused and get back on track.

What caused you to stray from your healthy behaviors?  Take some time and reflect on when your lapse began. What were the obstacles that caused you to stumble off the fit path? The only way to overcome these obstacles is to identify them now and develop a strategy for overcoming them if they ever try to hold you back again. Remember what your ultimate motivators are. Why are you trying to transform your body or life? Why did you start making healthy changes to your lifestyle to begin with? Was it to be healthier or reduce your risk of disease? Was it to have renewed confidence and be able to wear “cute” clothes? Perhaps your motivation is to compete or to be a positive healthy example for your children or spouse.  Remind yourself of how amazing it will feel to achieve your fitness goals. How much better you will look and feel, and how you will even be increasing the quantity and quality of your life!

One reason people lapse back to old habits is because they feel like they have to be completely perfect with their eating in order to be successful. If your goals are to get lean, lose some unwanted fat and get that body into swimsuit shape don’t sabotage yourself with the pressure of thinking your nutrition has to be perfect 100% of the time. Think of it this way. You are allowed to have special treats and cheats, but you choose to limit the amount of “cheats” that you indulge in.  I encourage you to use the 80/20 rule. Meaning, 80% of the time your diet consists of healthy, wholesome and nutritious foods, 20% of the time there is room for treats (not overindulgences, just foods that would not be considered staples of your healthy nutrition plan).

Another trigger for behavior lapses is exercise burn out, or not being able to put in the gym time that you thought would be possible. Guess what.  Your workouts don’t have to be perfect all the time either! Don’t get frustrated and give up just because you couldn’t make it to the gym in time to get an hour workout, or quit because you had a low energy day and don’t feel like you got anything accomplished.

If you do have a day when you know you’ll be crunched for time, find little things to do throughout the day which will help you burn up some extra calories. If you don’t have time for an hour workout, schedule in 10-15 minutes of mini workouts during your day. If you only have 15 minutes in your day to get your exercise in – kick it up a notch! Why not try a quick high intensity circuit to get your heart pumping and the calories burning? Every little bit counts, whether it is taking the stairs, parking farther away from the grocery store or doing stationary lunges while waiting for the photo copy machine!

If you are feeling low energy focus on getting your workout started. Tell yourself that you only have to do your cardio for 10 minutes rather than focusing on 30-45. I’m willing to bet that once you are warmed up and going you will go longer than your planned 10 minutes!

The most important message for you to take from this is article is this. Don’t give up!  Don’t dwell on the past. Maybe you cheated on your nutrition plan, skipped some workouts, or maybe you have had a serious lapse in your healthy behaviors. Beating yourself up isn’t the answer and it isn’t going to get you any closer to achieving your fitness goals. What will help you is to start fresh, focus on the present and the future. What can you today in order to get you one step closer to achieving fitness success?

Diana Chaloux and Micah LaCerte

Hitch Fit is now offering a variety of online training and nutrition programs to suit your needs! Check out our new 12 or 16 week Fitness Model/Bikini Model Program, Fat Loss Programs, and Muscle Building Programs. http://hitchfit.com/buy-now/

Check out all the AMAZING Hitch Fit Before and After Transformations.. THIS CAN BE YOU!!  http://hitchfit.com/before-afters/

Stop by the Hitch Fit main page to join Diana and Micah’s social networks and sign up for the free Newsletter http://www.hitchfit.com

I have posted this a few times in the last few years but its very powerful and helped me personally let go of many things that were preventing me from reaching my goals. In 2005 I had suffered in a car accident and hurt my back and hip very badly. I had to quit working out and quit personal training for over 6 months. It was one of the lowest points of my life. I will not get into major detail about that stroy at this point but I started making negative choices during that time that was refelcting how I felt inside. I was never a big drinker or party type guy, before I was the guy at the club that had a protein bar in my jacket and had to leave early to get my last meal in, yeah that was me. After the crash i started drinking some which to me was excessive because i rarely drank and all of a sudden it was 2-3 drinks every weekend. I started hanging around people that made going out their lifestyle, it was posion to me and slowly I started losing everything I had built over that past 3 years.

In the blink of a eye I woke up one day and was Featured on the cover of Muscle and Body with my good friend Jennifer Nicole Lee. It gave me the spark I needed to Let Go. I let every single negative thing in my life go, people, places and things. It was difficult initially because you feel as if you have nothing left, when it reality you are left with what is most important, getting your life back. Since letting go my life has been amazing.  I have not had a drink of alcohol in almost 4 years, I have no reason to drink and havnt found one yet.  As i teach on a daily basis with the life coaching side of things, you must make the positive choices that are going to get you past the point you are today. You have to let go of the negative things that are holding you back. If you can make positive choices 90% of the day with every choice you make you will succeed in anything you put your mind too. Please read this and take it to heart. Look at yourself in the mirror today and make the choices you need to get yourself out of the funk you may be in

Make sure to add us on Face book- www.facebook.com/hitchfit

Add your Comments to Hitch Fit Inspirational Wall- http://hitchfit.com/micahhitchfit-com/2010/03/25/nutrition/hitch-fit-online-personal-training-inspirational-wall/

See how so many changed their lives with Hitch Fit- http://hitchfit.com/before-afters//

Making of the Shot:

Relationships are meant to build into something strong with foundation regardless if it’s a friendship, business relationship or falling in love. They are built upon trust. Once that trust is lost typically the relationship is gone as well.

We have heard over the years that a picture can tell a thousand words. This picture shows Diana and I many things, the meaning of what her and I have. When we think of our relationship together we think of trust, unity, strength, power, security, love, calmness and amazing. This picture captures these words all in one for us.  When the right person comes along , they make you a better person, they make your weaknesses stronger.  There is no better feeling then being able to give love and to feel love.

Over the years I have been in relationships or dated people who were not typically the best choice in the world for me. We have all been through this or going through this now. I would typically go for the same type of girl, very pretty outside coating but empty on the inside, what I call a “Hollow Chocolate Easter Bunny”. Where you feel like you are in it because you are trying to fix someone rather then trying to build the proper foundation for a life of happiness. What I needed to do at that point was take care of me and get myself to the point of figuring out what was best for me instead of going through the same cycle over and over. When you are 100% you then can be 100% for someone else. You will be aware of what and who is right for you. Until you take care of that you will continue making the same choices over and over and spinning your wheels in that puddle you have been in for years.

When Diana came along it was the easiest relationship I had ever been in. Was almost a too good to be true type feeling. A few months after meeting Diana moved and it’s been amazing ever since. I’m sharing this story with you because you need to know that you can be happy too regardless of what you are in right now. Are you that fixer, that life changer? If you’re going to try and fix people at least get your degree and get paid for it. You cannot change people unless they 100% want change. It is best to not go through that change while in a relationship, it can be very damaging. People get scared that they will not find someone else, like our parents used to say there are lots of fish in the sea, we have the power of the internet, I found mine in Texas  you need to take care of YOU. When you do that you will be aware of when the right one comes along.

You deserve to be happy; do not let anyone make you think differently.

Have a great rest of the week

Micah LaCerte- Personal trainer/Life Coach/Lifestyle coach
www.hitchfit.com

www.hitchfitgym.com

Make sure to add us on Face book www.facebook.com/hitchfit

Add your Comments to Hitch Fit Inspirational Wall- http://hitchfit.com/micahhitchfit-com/2010/03/25/nutrition/hitch-fit-online-personal-training-inspirational-wall/

See Jared got SHREADED in 10 weeks- http://hitchfit.com/micahhitchfit-com/2010/02/11/before-afters/shreaded-abs-with-hitch-fit/

This has to be one of the most inspirational stories I have ever seen and one I always shead a tear too.  You look up the word father in the dictionary and a picture of Dick Hoyt should be there.   Rick Hoyt (the son) says the only time feel i have no disability is when we run, that was all his father needed to hear.  This team has run over 950 races, 50 marathons, 6 ironmans, all the way he carries and pushes his son.  Many people on this earth condition wise could never do a marathon and even less of those could finish a iron man.  The heart he has for his son and the willing to go the extra mile is a true testiment to what we should all strive for.  Watch this inspirational video and understand that ANYTHING CAN BE DONE if you look at things as a positives instead of a negatives.

Have a wonderful day.  Strive to be more today.

Micah LaCerte

www.hitchfit.com

Add my Facebook Hitch Fit Fan Page

http://www.facebook.com/hitchfit

I wanted to do something that was super impacting and share with you how Hitch Fit has inspired so many around the World. We work so hard each and every day to not only make the most out of our lives but also out of yours. Much of my energy comes from your support as my constant inspiring and educating may help you better yourself. Please email me or comment if you would like to share your thoughts and be apart of this inspirational wall. Add about 1-3 sentences with Full name , age and Where you are from

Again thank you so much everyone for your words. They mean the world to me

Hitch Fit is More than a Diet or a Workout… Its a Lifestyle
Micah LaCerte and Diana Chaloux
Hitch Fit
www.hitchfit.com

“I’ve been blessed to have a chance to not only know Micah as a friend, but as someone who inspires ME in soo many ways and I love that we share the same passion for fitness and helping people. He inspires me as a fitness expert, trainer, motivator, business man, life coach, friend, and mostly for using his strengths and talent to help people become their absolute BEST!”

Heidi Inthavong- 29
Kansas City, Mo.

Micah is truly passionate about the mental and physical health of his clients. I have yet to meet someone who is so dedicated to what he or she does.

J.T Quick- 31
Kansas City, Mo
Hitch Fit Transformation

Micah does an outstanding job by setting an example not only for his clients but for the general public. His passion for what he does shows in his dedication to his clients, and his healthy, fit lifestyle. He’s one who absolutely cares about his clients and people in general. Trainers who care make things happen, and continue to train themselves with knowledge to give the best service possible. That’s Micah!

Dave Drimmel-26
Overland Park, Ks.

Just by showing that you get postive results, by being in the gym is where you get results and eating right , lifestle. You help me motivate by looking at the transformations as well and you seem to always have a positive attitude everyday all day ,also your vidios of you in action is very insriping and you are also a very happy man with Diana

Rebecca Smith-27
Oklahoma City, Ok.

Even though I’m not a client, you and Diana have helped me, through reading your articles that you post. The two articles that stood out to me the most though was the one about the effects of soda, even the diet ones. I was a fan of diet sodas, have about one a day. After reading that, I totally stopped drinking them. It’s been about 5 months maybe since then, and without the sodas, I’ve gone down 10 lbs of body fat!

The other article that stood out to me was “Letting Go In 2009.” I’ve gone through soo much crap this past year alone, and believe it or not, I’ve read that piece SEVERAL times, never fails to tell me that there’s still hope in everything else.

Thank you Micah, and Diana too, for everything that you guys do!

Marie Garcia-30
San Antonio, Tx.

I use to party alot drink alot n it drained me, fogged my clear thinking. Reading about the obstacles you have faced in life has motivated me to clear my head. Alcohol is toxic. I’m going back to school to go from my lpn to RN. Now I just need to get on motivating myself physically thanks for all your blogs n updates that remind every day we have that choice in life to decide how we treat the only body God gave us

Mandy Bennet-31
Elizabethtown, KY

I am not a client nor have I met face to face with Micah “HitchFit” LaCerte, but I am inspired often with his messages of hard work, enthusiasm and reflection. His wisdom steps beyond fitness of the body and taps into fitness of the mind. I am privileged to be his online ‘friend’. Although we may never meet, his efforts, word, and hard work helping others demonstrates his caring…which is the truest definition of coach, and better yet, friend.

Darrius Price-34
Los Angeles, CA

Crossing paths with Micah has been life changing for me! Thank you truly for your PASSION, wisdom, leadership, motivation, genuineness and dedication in what you do. The positive impact you have made and continue to make in this world is second to none…

Godspeed,

Chad J. Merrill (Chaddy Chad)- 28
Kansas City, Mo.

I was going to take a nap ,but looking at the transformations on your page changed my mind. Im going to the gym! thanks for inspiring me!

Mandy Raulerson-29
Norfolk, VA.

What really stands out about you is your integrity! I know I have said this before and will probably say this to you many more times. I was so impressed when I read your post how you turned down modeling for some sort of ab gadget because you don’t get abs. by exercising 30 minutes on whatever type of equip. it was. You said it takes discipline and hard work and you didn’t do the commercial!!! Not only do I recommend you (yep you’re on my list, if you have that kind of integrity, I know you will do right by others) when I have someone ask me to mention trainers to work with. But I think of what you said on those days I just don’t feel like crawling out of bed for cardio–it takes hard work and dedication to make it, so thank you ! Have a great day!

ps, I thought of how you prepared for this latest competition you did, just how you battled an infection and kept going, what a trooper you! Even when I read on your website how you fought back after a car accident was it? You’re just an inspiration all around Micah!

Andrea
Battle Creek, Michigan

Although I am not yet a client, you and Diana both have encouraged me to start working out again. Your comments, post and videos have inspired me to want more out of life. Now I not only want to look better, but I want to feel better. I’m eating healthier and living a more active lifestyle. Thanks to both of you.

Garland Richardson-
Alexandria, LA

I lost my house in 08 to water and we spent the whole summer rebuilding. No time to work out or eat right. When we moved in I got your request on myspace in 1-09 and it was just what I needed to get my self back in gear. When I read your personal story about your down times, I could totally relate. thanks to you, my work outs are steady and I have my muscle back, lean and busy.
Thanks Micah.

Jody Swiersz-Kavanaugh

Micah…your words of inspiration and motivation are so meaningful and sincere not only because they obviously are coming from a man who knows precisely what he is talking about with regards to every aspect of health, fitness, diet and exercise…but because they are coming from a person who truly CARES about each and every one of his clients. You can’t fake that type of concern or joy or pride that you express every single time you help your clients achieve their lifelong goals.

Elda Youash Peters-40
San Antonio, Tx.

Your program helped me go from 35 units of insulin per day to ZERO in 6 weeks.

Timothy Gee- 40, Hitch Fit Client
Kansas City, Mo.

Micah, to me you are the epitome of “fitness”. You not only live it and breath it, but do so with so much passion and integrity. Your approach to coaching others (even those of us that you do not know) is so infectious, one cannot help but be inspired. What you do and the way you live is a choice, and you chose every day to lead the best life possible, which in turn, inspires those around you. You definitely “walk the talk”.. (and always seem to be photo shoot ready too, which is very cool!!) 

Darci Kereluik Wysiecki
Calgary, AB

M – Motivational
I- Inspirational
C – Caring
A – Awesome
H – Helpful

L- Life Coach
A – Aspiring
C – Compassionate
E – Energetic
R – Rousing
T – Terrific Trainer
E – Exceptional

This about sums up Micah and his HitchFit training methods. If you’re willing to make changes to your lifestyle, follow the diet plan he gives you and are dedicated to maintaining a fitness program, you will be a success, I guarantee it!!!

Mary Hall Hedges-50, Hitch Fit Transformation
Shawnee Mission , Ks.

Micah LaCerte really helped pick me up at a time when I was really down. I changed my entire life to a much healthier lifestyle that has allowed me to be a much more balanced and focused person. I also gained a really close friend and someone to look up to that lives what they preach!

Adam Gross-30, Hitch Fit Transformation
Kansas City, Mo.

As a Hitchfit client I have learned that this is a lifestyle and that is what it has become for me! I now love going to the gym and eating properly. I make this a part of my daily routine and there are no excuses. Thank you Micah for being a daily inspiration!

Elaine Palumbo Collins- Hitch Fit Online Client
Stoneham, MA

” I was at a point where I wasn’t quite clear what the next step was. I had the energy, passion and the gift to help others but I wasn’t sure where to channel it. That’s when Micah’s friendship inspired me to write my autobiography. A story of my life that could help many people. One phone call and one word from a friend changed my path in literally one second. I had no typing skills but a little over a year later I launched my book. I don’t know if I would be where I am at today if Micah hadn’t of planted the seed.”

Cisco Guerra-
Kansas City, Mo.
Life Coach, Author, National Communicator, Motivator, Elite Fitness Trainer and Pop Culture Expert

One must be an example of everything he proclaims. I have seen that in you and used the image of diligence, knowledge and energy you resemble in realizing what I must fix in my lifestyle.

These are not pure words, I have gained great results being inspired by Diana and you, thank you for that.

Jelena Prelevic
New York

I’ve never met you in person but you have touched my life through your work with Laura Eilers. She was a client of yours and has shared what she learned from you with other people like me. I can’t say thank you enough. I look forward every day to your posts on Facebook because they help me to stay on track and make the choices to keep working to my goal.
Thank you Micah and Diana, keep up the good work!

Debbie Mierisch- 56
St Louis Mo.

You have inspired me by alot of things. Taking the time to chat , stand by me when I am down and believe that I can do it but most of all just being here as my friend. I am not a client but someday I will make this happen. Motivation, determination and being positive. I look up to you so much Micah. You are Awesome!!!!!!!!!!! Keep up the good work!!!

Tina Given-36
Chandler, AZ

Your newsletters/emails motivate me and also help motivate so many others that I share your words with. One of my favorite posts from you, is “Let it go”. Very profound and motivational. Keep up the great work. Thank you.

Darese Snider-39

I am glad that I chose to do the 12-week program. The change is slow, but it is happening. A great alternative to what i have been doing for the past three years. Thanks Micah!

Matt Jantz-Hitch Fit Online Client-

Merrick, Long Island, NY

Sometimes I laugh inside to think, if only these two people who have know idea who i am. Realized how much they are apart of my conversations daily.
My sentences start with Diana says or Micah posted… Did you see what they said about this, or that…
You 2 have become my life coaches and I will always admire and take notice of all your expanding successes..
I posted once that I love the concept of your gym because you can see that there is NOTHING but proof and results.
I sometimes fantasize about flying to Kansas just to meet you guys in person.
Maybe one day still. Sorry I know you only wanted a few lines but it’s not possible to condense your greatness.
Lastly I wouldn’t love you so much if I couldn’t see your genuine hearts, your REAL people and so caring to get back to your fan. I love that ego doesn’t get in the way of your empire…
Thanks for your time, and I here in VICTORIA Canada, cheering you both on

Amber Dionne
Victoria, Canada

I have not meet or an a client of Mitch Fit. But as on online friend of facebook and myspace I find his commentary and advice very helpful and encouraging. His newletter is great and worth reading. He has overcome obstacles in his life that shows me that the things in my life can also be overcome. At this time in my life, it seems even harder to make a change. But with his comments and encouragement not all is lost. And even at my age, you can teach a old dog new tricks. Thanks, Micah LaCerte, for doing what you do best. Making people feel good about themselves, makes the transformation of the body that much easier and rewarding.

Michael Bajula-47
Eagle Lake, MN

Timmy G

Shelly Briscoe

Glen Thorton

Kevin “G” says:

March 26, 2010 at 7:04 pm (Edit)

Some trainers will train, some trainers will give you a workout or a diet and then you’re on your own. Micah and Diana are real people who have reached a level in their fitness that most of us hope to achieve some day. The difference in Micah and Diana is they don’t stop there. They want, and make sure you have, all you need to get exactly where “you” want to go. They will push you to get there and make you not only believe in yourself, but push yourself to places you didn’t think you could go! On a personal level, I cannot thank Micah and Diana enough for the help, the training, the inspiration, and most importantly the friendship. It’s great to see two people who are just as (if not more) excited for someone else getting their goals, as they are getting theirs. Love ya both!!

Kevin
Representin the 802!

There is no way to describe how pushing yourself, achieving your fitness goals and making healthy decisions will make you feel but it spills over into every part of your life. Our Hitch Fit experience has given my wife and I a shared passion and a new focus and energy to every part of our lives. We can’t thank Micah enough for seeing the possibility, inspiring us to make the change and giving us the tools to make us successful.

Craig Schumer- 32, Hitch Fit 1 on 1 and Online Personal Training Transformation, Kansas City Fitness Magazine Publication

Kansas City, Mo.

Is The Past Controlling your Furture

In times things that happen in the past shape our future and who we are but negative things happening can also keep you from being who you are. I always explain things by saying road A or road B. When something negative happens do you run to make another negative choice such as drinking or eating a carton of ice cream? How about you go to the gym and punch away on a boxing bag cook yourself some good healthy food and focus on the positive things in your life. The negatives always have a way of working themselves out by YOU CUTTING THEM OUT.

I got in a very bad car accident at the High of my career in 2005. I had just been on the Reality TV Manhunt with Carmen Electra, I had landed the cover of Men’s workout and was planning on moving to La to further my career and in a glimpse of a second BOOM my dreams were taken away. Everything I had worked so hard for was taken away. I couldn’t workout; I started making bad choices with my diet and my lifestyle. The snowball of negativity leads to the feeling of Rock Bottom. In this instance I choice Road B the road that leads to nothing but more negative. About 9 months later I finally started feeling up to working out again but what was my reasoning, I had fallen off the planet, I had lost my body and was no longer getting booked for jobs. That was the day I looked in the mirror and said enough is enough, I knew all along that was not me; this lifestyle was not me it was a waste of life and would only lead to negativity. I wanted growth and positive again so I made the choices that would help get me there. I cut every single negative person, place and changed my lifestyle. Slowly I was getting myself, my body and my life back. Out of nowhere the cover of Muscle and Body came out with Jennifer Nicole Lee (ab circle pro spokes model) and I on it. This got me back in the mix and really helped me see that at any moment it can be taken away so never take it for granted.

For the full story of Transcended me click below

http://www.micahlacerte.net/transcendedme.html

Are you that person that maybe went through a tough divorce and feels like they could never trust again? Are you the person that had a baby 3 years ago and still make the excuse that you are overweight because women’s bodies never get back to where they were post pregnancy? Are you the main provider in the house and you lost your job through the tough economical times? Each situation is unique in its own but each one can be taken care of to help make your life more positive again

If you are still holding on to things that you know are keeping you from reaching your goals or making your life better you need to sit down and ask yourself a question, Ready…. AM I WORTH IT? Ask yourself that, the answer should always be the same YES. So what can you do to get that negative past out of your life. Here are a few things

1. Accept the fact of what has happened

2. Forgive yet never forget

3. Start eliminating the negatives

4. Surround yourself around positive people

5. Start taking care of your body, mind and spirit

6. Tell yourself you can do this

Are you ready for your Life Transformation? Contact me today!!

http://www,hitchfit.com

Micah LaCerte

Awesome High Intensity Workout to try

http://www.youtube.com/watch?v=ws2MartzsGE

Mary loses 40 lbs of fat at 50 years old
http://hitchfit.com/micahhitchfit-com/2010/03/17/before-afters/50-year-old-mary-loses-40-lbs/

Craig’s 6 pack abs
http://hitchfit.com/micahhitchfit-com/2009/12/30/before-afters/man-gets-ripped-abs/

Add my Facebook Hitch Fit Fan Page

http://www.facebook.com/hitchfit

Get In Great Shape for the Summer

Summer is only 12 weeks away. Are you ready to get in your swimsuit and show off your body? During the cold seasons many of us bundle up and do not focus on our bodies as much as we should sometimes gaining 10-15 lbs. A majority of those people then end up waiting till the last minute and go on some crash course diet and heavy cardio to look somewhat presentable if they plan on going to the pool that upcoming summer. Trust me, this approach is disastrous, it’s very difficult on your body to go from one extreme to the other and you are setting yourself up when seasons change again to gain even more weight then you had the winter before. You need to find a balance in your life so that it’s not a hurry up and wait approach of killing yourself and starving yourself to feel secure with fewer clothes on.

So what can you do to make this happen? First you need to keep your diet 80-90% of the time healthy. Unless you are trying to be the most fit guy or girl at the pool you do not have to go on some crazy competitor diet to look good. Stick with 5-6 meals per day balanced and nutritious. Next you need to make sure you are working out on a regular basis. You need to go 3-5 days a week minimum to keep your body in maintence mode and bump up your time and intensity if you are looking for greater results. Lastly focus on living a good lifestyle. If you are out partying every weekend and drinking the night away you can only expect one thing to happen, you will get fatter. It amazes me when people think they can somehow get away with it and blame the weight gain on something else. Sorry people, you are what you eat and you are your lifestyle. I’m just focusing on the visual side of things right now and will not touch the health side of things but if your lifestyle is not legit you will gain fat become sluggish and non motivated. You will eventually wake up one day wondering what has happened to you. DO NOT LET THIS BE YOU.

Take care of this today, starting now. If you have things that are holding you back then cut the negatives and start over. You deserve to be happy and look great.

My 12 week Summer Body Workout and diet plan is available. Contact me today for the full details or click below. I can help you get in the best shape of your life and look fabulous in your swimsuit.

http://www,hitchfit.com

Micah LaCerte

Awesome High Intensity Workout to try

http://www.youtube.com/watch?v=ws2MartzsGE

Carol loses 20 lbs of fat and looks amazing
http://hitchfit.com/micahhitchfit-com/2009/12/30/before-afters/woman-gets-abs/

Craig’s 6 pack abs
http://hitchfit.com/micahhitchfit-com/2009/12/30/before-afters/man-gets-ripped-abs/

Add my Facebook Hitch Fit Fan Page

http://www.facebook.com/hitchfit

You want abs like the guys or girls you see in the fitness magazines? First things first: Change what you are thinking to change your body!!! Realize that what you believe and think causes you to feel a certain way, which causes you to do certain things, which ultimately leads to specific results. In other words, your thoughts are self-fulfilling prophecies. Of course, your results usually reinforce your beliefs and thoughts, resulting in either a positive feedback loop or a vicious cycle. If you’ve taken an Am I Hungry? workshop, this will look familiar: Thoughts > Feelings > Actions > Results. If you don’t like your results, become aware of what you’ve been thinking. With practice, you can change your thoughts about eating, physical activity, and anything else, to get the results you desire. The only disability in life is a bad attitude. .. Are you feeling guilty for all the food you ate yesterday or the partying you did this past weekend? Well dont feel bad, just do something about it. Get in a good workout, go for a walk, be active. Also realize that you must eat right before you get your body the way you want it.

Check out my latest video for the rest of the secret… Abs are Made in the Kitchen!!

More Transformations at

http://hitchfit.com/before-afters/

Micah LaCerte

WWW.HITCHFIT.COM – The Best Online Personal Training System on the Planet!

News & Events

Hitch Fit Transformations

See how 1000′s of lbs were lost

Add Me on Twitter

Tweet me !!!

Add MyHitch Fit Facebook Fan Page

Hitch Fit

Get a 12 week Transformation

TRANSFORM YOURSELF NOW!!

Hitch Fit LLC | Worldwide
| micah@hitchfit.com
www.hitchfit.com

How to deal with Winter Depression

A blizzard has hit your town and your car is covered in 12 inches of snow. The last thing in the world you want to do is spend 20 minutes getting your car dug out and fight the roads to go blast 1 hour of cardio at 5am. The cold weather just does something to your body and your mind that is very hard to explain. I am a fitness junkie, I live and breathe it everyday as many of you know but even at times when the weather is fierce the last thing I want to do is leave my house to go workout. For the many of us that do not live in the beautiful weather of Hawaii or California 365 days a year and never have to worry about major climate change you can relate to this topic.

There is a condition out there that has been studied thoroughly, it’s called SAD, not the word we commonly use it as but it has many of the same side effects. Seasonal affective disorder (SAD) has been studied at length by psychologists. It is more than just the “winter blues”; it is an actual type of depression. Symptoms include cravings for specific foods, loss of energy, hopelessness and oversleeping. As the season changes so does our body to get prepared for the cold weather. I always compare it to an animal hibernating, they get prepared for the winter then stay underground or inside for months. It is much like how we are when the winter comes. The days are shorter and nights are longer, our bodies respond by shutting down earlier. Over the winter months this can lead to depression and weight gain.

People who live in warmer climates typically wear fewer clothes. You are more conscious of everyone around you and have more accountability. If the people around you are fit it brings on more accountability for you to also stay fit. In the winter we bundle up in 3 layers and can cover any extra weight we have gained. Our bodies tell us to pack on the fat to keep our bodies warm. During cold weather our body shivers because of the cold. Your body will burn calories trying to keep it balanced the only side effect of this is later on your body’s appetite raises because of the extra calories you burned while trying to regulate yourself.

The seasons affect your activity levels too. Pedometer research published in the journal Medicine and Science and Sports and Exercise uncovered a huge difference in the number of steps taken between the summer and winter:

7616 steps per day in summer
6293 steps per day in fall
5304 steps per day in winter
5850 steps in spring

Check out this crazy statistic, Studies have shown we take 2300 less steps per day in the winter. You multiply that by 4 months of cold weather and you are 276,000 less steps which are about 157 miles less in the winter compared to the summer.

Do you see where I am getting with this, less calories burned equals more lbs gained? The key is to MOVE. I am not saying go Rocky style and carry a log on your back in -20 degree weather, but if it is too cold outside to get to the gym then walk up and down your stairs at your home. Do jumping jacks 20 minutes per day… I do not care what you do just move or you will find yourself 5-10 lbs heavier once summer comes.

Here are some tips to make sure you stay fit through the winter
#1. Exercise – There is no better stress reliever and anti depressant then going to the gym and working your tail off. If you look and feel better about yourself you will not want to shut yourself off when it gets cold out. If the roads are bad then workout at home.
#2.Get sunshine- The sun will make you feel happy it also supplies us with vitamin A. If the sun is out, go take a 10 minute walk or find a window at home that the sun is shining through and relax for a bit 
#3. Have your friend’s close- Having a friend or multiple friends to go do things with or exercise together makes things much easier. The last thing you want to do is recluse yourself.
#4. Your diet- Try your best to keep things balanced. It is always tough through the holidays to not cave in and eat those delicious desserts but do your best to only have one bit of pie rather then the whole pie.
#5. Stay hydrated- Sometimes in the winter we do not sweat as much so you do not drink as much water. When we are dehydrated we will feel more sluggish which will also be another reason we do not feel like doing anything. Try and drink ¾- 1 gallon a day of water
#7. Make some goals- Through the winter months set yourself some goals, this will keep you busy and set you up for a great summer.

We all deal with things differently in life the key is trying to find your balance and the things that make you happy. Some people love the cold weather; some people find it very depressing. Either way stay focused on being the best you can be through working out, proper nutrition, positive choices and cutting negatives.

Micah LaCerte

WWW.HITCHFIT.COM – The Best Online Personal Training System on the Planet!

News & Events

Hitch Fit Transformations

See how 1000′s of lbs were lost

Add Me on Twitter

Tweet me !!!

Add MyHitch Fit Facebook Fan Page

Hitch Fit

Get a 12 week Transformation

TRANSFORM YOURSELF NOW!!

Hitch Fit LLC | Worldwide
| micah@hitchfit.com
www.hitchfit.com