Do you really know what you are putting into your body?

Why is it so easy to gain weight but hard to lose weight for a majority of people?

Do you know that it takes burning 3500 calories to lose 1 lb of fat?

If you split that up into 7 days you are looking at 500 calories a day you would need to do extra. There is a much easier solution to this, although I do advise bumping your cardio/activity up.

You need to start eating better. Cut out the fast food, sugar, soda, fried foods and substitute them with grilled lean meats, veggies, water, and oats. I promise you, within weeks you will not only start feeling better, you will start looking better.

Some people need a more custom diet to follow. That’s where Hitch Fit comes in. I can make you a custom diet and workout plan to follow so you are guaranteed results. Hitchfit takes all the thinking and wondering out of the way and gives you a clear roadmap for success.

So next time you are hungry and you get the urge to hit the chain food resturants, look at the list below and see what you are really eating:

How do you expect to feel good if you are eating poorly?  Exercise alone will not get you looking and feeling the way that you want.  The foods alone will make you feel so much better and help you lose weight.  You have to take control of your choices, if you can do this i promise you healthy and happy days. 

What Do Your Chain Food Favorites Cost in Exercise?

DONUT
Dunkin Donuts Chocolate Frosted Donut (230 calories)
59 minutes of walking (3 mph). to burn it off

BREAKFAST SANDWICH
McDonald’s Egg McMuffin (300 calories)
32 minutes of running (5 mph).

CHOCOLATE CHIP COOKIE
Panera Chocolate Chipper (440 calories)
62 minutes of biking (10-11.9 mph).

PIZZA
Pizza Hut Large Hand-Tossed Style Cheese Pizza (1 slice- 320 calories)
39 minutes of swimming (slow to moderate laps).

CINNAMON ROLL
Starbucks Cinnamon Roll (500 calories, varies by location)
85 minutes of dancing.

HAMBURGER
Burger King Original Whopper With Cheese (770 calories)
94 minutes of swimming (slow to moderate laps).

BROWNIE
Au Bon Pain Chocolate Chip Brownie (380 calories).
129 minutes of yoga (Hatha style).

FRIES
Wendy’s Large French Fries (540 calories)
77 minutes of biking (10-11.9 mph).

ICE CREAM
Häagen-Dazs Vanilla Ice Cream (0.5 cup; 270 calories)
29 minutes of running (5 mph).

BURRITO
Taco Bell Burrito Supreme, Beef (410 calories)
70 minutes of dancing

Have a positive week and give one person a genuine compliment today… let’s spread the good vibes!

Micah LaCerte
www.hitchfit.com

ARE YOU READY FOR YOUR TRANSFORMATION?

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Brandi used to live a life of Fast Food, she dropped it all for a healthy Lifestyle.. She dropped 35 lbs and looks amazing

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If you want to lose weight, shed fat and own the fit and healthy body you’ve always dreamed of, step #1 is to Lose the ‘Tude!

Do you snub vegetables? Do you make faces when someone tells you that they ate a healthy choice such as chicken or fish? Do you stick your nose up and say “eeeeewwwww” when someone tells you that a healthy breakfast consists of oatmeal and egg whites? If your response to the fact that you should be drinking water instead of soda is, “I hate water it has no flavor”, if you hear that sugar should be limited in a healthy diet and your response is “I would die without sugar”, if you hear that pizza and nachos are not staples of a healthy diet and your response is “Oh, you’re trying to take away all the “good” foods”…then you are severely suffering from a BAD “Food Attitude”!

I decided that this attitude towards food and healthy eating was an important topic to discuss because the comments above are ones that I hear on a consistent basis. I hear them from people who have come seeking help and guidance on how to lose fat weight and change their bodies, and also from people who are either still too scared of failure, or insecure, or not yet motivated to make positive changes to their eating habits.

When your diet consists of high fat, sugary, high sodium, laden with preservatives foods, and you make the switch to eating clean, I’m sure it is quite a shock to the palette.

If you’ve been eating crap for a while, then yes, switching to healthy foods is going to take some adjustment. Making that choice, to allow your taste buds to try something new, foods that will help you reach your fitness goals and are actually GOOD for you, is totally yours.

You can make faces, you can stick your nose up in the air, you can say “yuck”, “ew”, “gross”, all that you want, and you can stick with eating the fattening, sugar and grease loaded foods that make your mouth water, AND you can stick with the body that you have. It’s your body so you can do what you want to do with it. If you don’t want it to change, then you can insist that healthy foods are gross and you don’t like them, and you refuse to try them. The hard truth is that your body WILL NOT change if you stick with that attitude. In fact, as you get older the problems will get worse, body fat will continue to increase, clothing sizes will continue to creep higher and higher and health will decline.

What you will notice WHEN and IF you make the change is that you feel so much better. You will have more energy, you won’t feel lethargic or bloated, your skin won’t feel greasy and you will be able to change the way your body looks. You don’t really understand how bad all those foods are making you feel until you try eating clean for a while. Many people find that once they have switched they no longer want to eat the bad foods because they will get physically ill, or just feel really bloated and disgusting.

The truth is that healthy food IS delicious, and if you feed your body healthy foods it will start to crave them. There are so many options out there as far as types of foods you can eat and ways that you can flavor and spice things up. You have a lot of tasty options when it comes to healthy foods!

If you have a bad “Food Attitude”, but you say that you want to lose weight and change your body, then the first thing you need is an attitude adjustment!

To adjust your attitude, you have to ask yourself are you living to eat, or are you eating to live? If you are living to eat, and devouring whatever you deem “good” based on how much sugar and fat it is loaded with, then you have to also live with the visual and health consequences associated with making those choices. Living to eat means that you are looking at the short term instant gratification of a literally an INSTANT that it takes to put an unhealthy food in your mouth and eat it (most of this processed garbage doesn’t even require chewing any more). You are choosing THAT moment and the pleasure that it brings, and forgetting about the amount of pain that you are also choosing. The Pain of being uncomfortable in your own skin, being insecure, having failing health, not having energy, not enjoying life as much as you could, not being confident enough to date, not being able to keep up with your children or grandchildren. In the long term, that momentary pleasure doesn’t seem like it’s worth it in the long run.

On the other hand, if you eat to live then you get to enjoy a body that you love, improved health, energy, self-confidence, and so much more! The actual pleasure that you derive from making a healthy choice is impactful and long lasting and can improve your life in ALL areas, not just the physical.

Food is your fuel. There are a lot of uncontrollable situations in this world, but one thing that you DO have control over is how you choose to fuel your body. You can have your best body possible by making the right choices. What an incredible power to have! When you lose the bad “Food Attitude” and get excited about the fact that you can choose to eat foods, that DO taste good and also make your body look and feel good, then you will start to win the battle of the bulge.

ARE YOU READY TO CHANGE YOUR ATTITUDE, CHANGE YOUR BODY AND CHANGE YOUR LIFE?

IF YOUR ANSWER IS YES, WE ARE READY TO HELP YOU!

Ready to be INSPIRED?

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Carbohydrates, often referred to as “carbs,” are your body’s primary energy source, and they’re a crucial part of any healthy diet. Carbs should never be avoided, but it is important to understand that not all carbs are alike.

When I think of the people out there still to this day who write and say, My diet is good, I cut all my carbs, I shake my head thinking look what these fad diets have done in educating people, you are only going to get fatter with that approach long term.  When you cut carbs out 100% Yes you will lose scale weight initially, but you will also lose a ton of muscle which in turns slows your body down.  The minute you introduce carbs back into your daily life you will gain weight back sometimes gaining more then with what you started with.  People this is what I call a quick fix.  Quick fix always leads with failure in the end.  If you eat right and work hard you will look and feel great forvever

There seems to big a ton of misleading information out there about carbs.  They are getting a bad rep and I want to clear everything up so you realize that you CAN eat carbs its just you have to eat the right ones at the right times in the right amounts.  Carbohydrates play an important part in a healthy diet.  Instead of looking at carbs like they are evil, look at them like fuel.   The minute you think of food as fuel you will no longer have issues with it. 

There is much discussion about good and bad carbs.  The answer comes down to 2 words  Simple and Complex, Bad and Evil, Right and Wrong

Carbohydrates can be either simple (nicknamed “bad”) or complex (nicknamed “good”) based on their chemical makeup and what your body does with them. Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. This, in turn, provides you with a more even amount of energy.   

The Bad Carbs

Simple carbohydrates are composed of simple-to-digest, basic sugars with little real value for your body. The higher in sugar and lower in fiber, the worse the carbohydrate is for you — remember those leading indicators when trying to figure out if a carbohydrate is good or bad.  Lets think like your body is like your car.  Your not going to pump sugar in the gas tank of your car, it will not run right and eventually shut down.  Your body is identical.  If you fill it full of simple and pointless carbs you will shut down.

Fruits and vegetables are actually simple carbohydrates — still composed of basic sugars, although they are drastically different from other foods in the category, like cookies and cakes. The fiber in fruits and vegetables changes the way that the body processes their sugars and slows down their digestion, making them a bit more like complex carbohydrates, now even fruit during transformation stages needed to be avoided for the most part.  Very rarely do guys/girls who are getting on stage or getting prepped for a photoshoot still have fruit in their diet.  Fruit is very healthy for you full of nutrients but if your seeking a visual type of goal i would keep fruit to a miniumum in your diet 

The carbs you MUST eliminate from your diet. 

As many of you read this list you may think some of these things are your “quick fix” or “comfort foods”  they are also the reason you feel unenergized, unhappy and have gained weight.  Its simple.  Cut the simple ones out

Soda
Candy
Artificial syrups
Sugar
White rice, white bread, and white pasta
White Potatoes (which are technically a complex carb, but act more like simple carbs in the body)
Pastries and desserts
The Good Carbs

Complex carbohydrates are considered “good” because of the longer series of sugars that make them up and take the body more time to break down. They generally have a lower glycemic load, which means that you will get lower amounts of sugars released at a more consistent rate — instead of peaks and valleys —to keep you going throughout the day.

To know if a packaged food is made of simple or complex carbohydrates, look at the label. Read the box so you know what exactly you’re getting. If the first ingredient is whole-wheat flour or whole-oat flower, it’s likely going to be a complex carbohydrate, And if there’s fiber there, it’s probably more complex in nature.

Complex carbs are going to be apart of every meal other then your very last one.  You want to use them as energy sources, your last meal is prepping for the food you need while you sleep, Protein.  Lets look at your day.  You wake up after 6-8 hours of fasting while you were sleeping.  Its crucial that you start your day off right with a good source of protein and a good carbohydrate like oatmeal.  For your lunch meal you are setting yourself up for a killer workout by having that brown rice, veggies and fish.  Pre workout you take in a small amount of complex carbs and get prepared for your workout at 5pm.  You have put the right amount of fuel in your system to allow your body to work hard and get you to your goals quicker.  

Complex Carb or Fuel Foods

Oatmeal,

Brown Rice,

Wheat Pasta,

Sweet Potato,

Whole Wheat Cereals

 Bran

The bottom line: Just be sensible about the carbs you choose. Skip low-nutrient dessert, consider the levels of sugar and fiber in carbs, and focus on healthy whole grains, fruits, and veggies to get the energy your body needs every day. 

Take control of what you are putting in your mouth and in your childrens mouth.  There are many way to eat inexpensive and healthy while still enjoying what you are eating.  The quick fixes of the world will only get you short term enjoyment.  I want to see you happy, healthy and fit for a LIFETIME

Micah LaCerte and Diana Chaloux

www.hitchfit.com

WWW.HITCHFIT.COM – Rated The #1 Online Personal Training System on the Planet!

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The 2010 Men’s Health revealed the Fittest/Fattest Cities in the nation. To my disappointment the city I love so much and living in Kansas City is ranked 6th this year as Top Fattest City.

It makes me sad that with something I have so much passion for fitness/health my city is going to die quicker, more prone to heart attacks, diabetes, strokes, high cholesterol and high blood pressure. The saddest part about this is that it’s all controllable. It’s what we are putting in our mouth and the activities we choose to do. This is not acceptable, what are we teaching our children? That it’s ok to eat unhealthy weight gaining foods on a daily basis, that’s its ok to not be as active. I got word that they are trying to Pull P.E. out of the schools for budget reasons, Are you kidding me, they do this and our obesity rates will go up even higher.

Childhood Obesity (age 2-12) has risen to a staggering 20% and more then 1/3 of adults are obese. The center of Disease Control and Prevention showed that Obesity related disease caused the most deaths in America in 2009; these numbers well only go up if YOU do not take action.

Number of deaths for leading causes of death• Heart disease: 631,636
• Cancer: 559,888
• Stroke (cerebrovascular diseases): 137,119
• Chronic lower respiratory diseases: 124,583
• Accidents (unintentional injuries): 121,599
• Diabetes: 72,449
• Alzheimer’s disease: 72,432
• Influenza and Pneumonia: 56,326
• Nephritis, nephrotic syndrome, and nephrosis: 45,344
• Septicemia: 34,234

Top 10 fattest Cities
1. Corpus Christi, TX
2. Charleston, WV
3 El Paso, TX
4. Dallas, TX
5. Memphis, TN
6. Kansas City, MO
7. San Antonio, TX
8. Baltimore, MD
9. Houston, TX
10. Birmingham, AL

Top 10 Fittest Cities
1. Burlington, VT
2. San Francisco, CA
3. Washington, DC
4. Seattle, WA
5. Austin, TX, NM
6. Albuquerque
7. Portland, OR
8. Cincinnati, OH
9. Denver, CO
10. Aurora, CO

TO SEE WHERE YOUR CITY RANKS CLICK BELOW

http://www.menshealth.com/fattestcities2010/

Some people get the misconception that being obese is about how much you weight. Being obese is about how much body fat you have in your body regardless of what you weight. So a 28 year old woman weighting 135 lbs at 5’7” with 33% body fat is Obese even though she is thin. Focus on your body fat not your scale and you will become healthier faster.

Obese Woman 32% or above
Obese Man- 25% or above
You can get tested at your local gym using bodyfat calipers

So How Can Your city get more FIT? It starts with YOU. You must make the choices in your household and control what is being eaten, what you and your family are doing for activities and make sure that your children are living the lifestyle that will set them up for a promising future. All these things are controllable. You do not want to wait till it’s too late to make this change. Do it for yourself. Do it for your family.

Fitness- Try and get in 30-45 minutes of cardio daily and 3-4 days of weights. Find something you love doing and do a lot of it… JUST MOVE

Nutrition- Stick with healthy Carbohydrate, Proteins and Fats.
Drink ¾- 1 gallon of water daily, cut all your sugar and fast food out of your diet

Lifestyle- Make each day the best day you can make it through positive choice making and cutting out the negative people, places and things in your life. This will set you up for success

Have a wonderful week

Micah LaCerte and Diana Chaloux

Lauras Amazing Body Transformation- http://hitchfit.com/micahhitchfit-com/2010/05/06/before-afters/lauras-weight-loss-success-story/

Now Offering Fitness Model and Bikini Programs- http://hitchfit.com/buy-now/

Nothing better then finding healthy alternatives to some of your favorite foods.  In all 3 meals we are getting healthy proteins, carbs and fats as well as lower calories per serving .  Make sure to get 2-3 more meals in in between these meals that consists of mainly protein and good carb such as a protein shake with added fruit.   

 Make sure to comment with some of your favorite recipes!!!

Breakfast

Cinnamon French Toast- Serves 4

INGREDIENTS
1/2 cup evaporated skim milk
1/2 cup fat-free egg substitute
1/8 teaspoon cinnamon
1/8 teaspoon grated nutmeg
8 slices whole-wheat or whole-grain bread
2 teaspoons canola oil

PREPARATION

In a small bowl, whisk together the milk, egg substitute, cinnamon, and nutmeg. Pour into a 9 x 13-inch (3.5 L) baking dish.

Dip the bread in the milk mixture, flipping the pieces to coat both sides.

Coat a large skillet with nonstick spray. Heat the pan over medium-high heat. Pour in 1 teaspoon (5 mL) of the oil. Add half of the bread and brown the pieces on both sides, about 2 1/2 minutes per side.

Repeat with the remaining oil and bread. Top with the peach slices and raspberries.

NUTRITIONAL INFORMATION

Calories: 245 calories
Carbs: 42 g
Sodium: 382 mg
Fat: 5 g
Protein: 12 g
Fiber: 8 mg
Cholesterol: 1 g

LUNCH

Tuna and Bell Pepper Pocket-serves 4

INGREDIENTS

PREPERATION

Combine tuna, green peppers, celery and onions in a bowl. In another bowl, combine dressing, black pepper and oregano, pour it over the tuna mix and stir. Refrigerate for a few hours. When serving, put 2-3 tomato slices and 2-3 lettuce leaves in each pita bread. Add tuna mix to pitas. There’s enough for 4 servings.

NUTRIENTS PER SERVING

Protein: 24g
Fat: 6g
Carbohydrates: 35g

Dinner

Seasoned Chicken Cakes

INGREDIENTS

• 2 tbsp olive oil, divided
• 2 cups chicken breasts, cooked and finely shredded
• 1 cup sweet potatoes, cooked and mashed
• 1 cup brown rice, cooked
• 1 egg
• 1/2 cup fat-free mozzarella cheese, shredded
• 1 1/2 tsp fresh rosemary, chopped
• Sea salt and pepper, to taste
• 1–2 tbsp balsamic vinegar

PREPERATION

1. Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat.

2. In a bowl, mix together chicken, mashed sweet potatoes, rice, egg, cheese, rosemary, salt and pepper. Shape into 8 patties.

3. Cook until golden brown on both sides and heated through. Transfer to a plate and keep warm.

4. In the same skillet, heat remaining olive oil. Add mushrooms and cook until lightly browned. Add vinegar to skillet to coat mushrooms; cook 1 minute longer. Serve on top of chicken rice cakes.

NUTRIENTS PER SERVING:
Calories: 410, Total Fats: 6 g, Saturated Fat: 0 g,  Total Carbohydrates: 35 g, Dietary Fiber: 5 g, Sugars: 10 g, Protein: 31 g, Iron: 2 mg

Micah LaCerte

WWW.HITCHFIT.COM – Rated The #1 Online Personal Training System on the Planet!

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Many of us who strive to have 6 pack abs that seem to never get them tend to not alter one major negative out of their life, ALCOHOL. Drinking on a regular basis keeps your body in a non fat burning state while your body is flushing the toxins from your liver. This means you could literally go through up to 48 hours of not being able to burn fat. Where do you think those empty calories are being held Men and Women, YOUR STOMACH. All that hard work your putting in at the gym is going to be a waste if your not cutting the drinking out or keeping it to a minimum while times of dieting or trying to reach a goal. Are you that person that goes and works out on Saturday morning then parties Saturday night? You are wasting your time at the gym if you are going to fill your body with toxins and terrible food later that night. You cannot live both lifestyles and expect to look and feel great.

So let’s say you’re not a big fitness person or not in the middle of a transformation, this will even affect you. What you must remember is a negative always lead to other negative. When you go out and drink all night or even have just a few drinks many times after the bar/club you are hungry with nowhere to go, very few people who have drank go home and prepare a piece of chicken and 4oz of broccoli .  You end up at the closest fast food restaurant.

Let’s draw up a little scenario here to put this all in perspective. We go out one weekend night with a group of friends. This is not some wild night in Vegas of bottle after bottle we will keep it simple.
Here is a breakdown of what you are putting in your body over a 5 hour period from 10pm-3am. This would be about average, not too crazy but crazy enough in 5 hour span

4 beers – 440 calories
2 shots of tequila-140 calories
1-Jack and Coke- 220 calories
So just in liquid you have consumed 800 calories.

Now your hungry and the closest thing to your house are a McDonalds.

Quarter Pounder with Cheese- 550 calories
Medium Fries- 380 calories
Medium Soda- 200 calories
So in food you have consumed another 1130 calories

You then get home and go right to bed which means very little of that will be burned off and being you drank you know now that your body will be at a standstill for the next few days with burning fat. You wake up the next day and you are dehydrated and full of toxins. Many people go drink in the am to cure the hangover or sleeps in till noon and misses thier first 2-3 meals.
Ok so now let’s look at those calories you ate a bit closer. You ate and drank near 2000 calories; this is what you would have to do to burn those calories off for a 200lb person

Walking 3mph- 5 hours non stop
Running 7mph- 2.25 hours non stop
Swimming moderate speed- 2.5 hours
Biking 16mph- 2 hours

That’s a ton of cardio for 5 hours of FUN.
It’s only a matter of time before you start looking in the mirror and look like your having a baby and men cannot even have babies  You start feeling unhealthy, non motivated and worthless. You will start hanging out with the wrong people, your life starts losing its purpose. You start living for the moment rather then the future. This is a path I had once lived, not to this level but I was not in places or around people that were healthy for me and it really took a toll on my body and my health. The minute I cut all that stuff out my life had purpose again and I got my body to the level I wanted it. I haven’t had a drink or partied in nearly 4 years, it has been the best and most successful 4 years of my life. Negatives always lead to other negatives as positives lead to other positives. You put yourself in places and around people that are doing things with their lives; this will make you want the same.
We are talking about 1 night here but as you have experienced one night leads to an every weekend, which then leads to multiple days weekly. So is this short term excitement worth all the cardio you must do to just get yourself back to even? Here is my advice to you, if you are going through a transformation cut all drinking and party lifestyle or you’re setting yourself up for disappointment. To those of you with no fitness goals have a drink every now but every weekend drinking will catch up with you before you know it and you will start seeing yourself spiral downhill quickly?

Some key tips t gets your body in great shape and stay away from that BEER BELLY LOOK
1. Workout 3-5 days per week
2. Drink Plenty of water
3. Cut out your sugars
4. Cut of the drinking
5. Put positive people around you
6. make the best choices you can with every choice you have

Make sure to add us on Facebook 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 this 50 year old lost 40 lbs- http://hitchfit.com/micahhitchfit-com/2010/03/17/nutrition/50-year-old-mary-loses-40-lbs/

Micah LaCerte

www.hitchfit.com

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.

This is one of those transformations that your jaw drops to the ground.  Mary is a 50 year old that started at 167.4 lbs, 40% bodyfat and arthritis in both knees.  She didnt let any of these factors hold her back from reaching her Amazing transformation.  In the 8 years I have trained this rates up with the best.  She lost 41 lbs of fat, 20% bodyfat, 7 3/4 ” around her waist and 8 ” around her hips.  She nows weighs in at 127lbs at 20.66% bodyfat.  This puts her in the top category in her age group.  Mary is also going to be competing in a upcoming triathelon.  People I cannot explain in words how emotional I get with this one.  She did everything I asked, ate perfect throughout the holidays which is very difficult.  She never made an excuse, she set a goal and got there.  I am so proud of her.  Please take the time to watch her video and read her testimonial.  If she can do this so can you!!!

Mary’s Testimonial:

Last September, about one month shy of my 50th birthday, I saw pictures of a former student of mine, Brent P. who had just completed a 12 week transformation at HitchFit. I was totally amazed and impressed by what I saw and decided to contact Brent to ask him a few questions. He gave me contact information for Micah and so I sent him an email to let him know that I was interested in getting back into shape and was hoping that his program could help me out.

Micah sent me a return email the very same day. I was already impressed by his professionalism. We set up a schedule for me to work with him 3 days per week. On that initial visit he took my body fat percents and we discussed my goals. When he told me that my overall body fat was a little over 40%, I remember how crushed I felt. Being a health education teacher, I knew that anything over 30% is considered to be obese. OBESE – not me! NOT someone who was an athlete in both high school and college and who has been very active as a volleyball coach for 25 years. The reality of it all hit me like a ton of bricks. From that moment, I had the incentive I needed to make major changes in my life.

The decision to make these life changes was definitely a huge one. I’ve always been a competitor, always loved a challenge and I saw this as my biggest challenge in life to date. When Micah gave me my diet plan and told me how important it was to stick with it, my first thought was, Oh wow, how will I ever be able to just eat that? But, the diet was one of the easiest parts of the transformation for me. Micah reinforced me every two weeks when he took my measurements. He said a large part of my progress was due to me sticking to the diet so well. I stuck to that diet like a bee on honey and never “cheated”. I felt if I did cheat, not only would I be letting myself down, but Micah, too.

When I began to see my numbers drop every two weeks, I knew I was on the right track. Of course there were days I would’ve rather done anything else but my cardio workouts. However, I felt that if I would’ve skipped a workout, it was just going to make the entire process take that much longer. So, I chose not to skip it and then enjoyed the feeling of accomplishment when I was finished with it.

As the weeks passed, I thought my workouts with Micah might get easier. On the contrary! He continued to find new ways to challenge me and push me to my limits. He introduced me to Tabata and 2 minute push-ups which took me to new heights. With my muscles totally exhausted at the end of my hour long sessions with him, I would walk out the door with a smile on my face and a positive compliment from Micah about what a great workout I had had.

I will say this, if you are not a self-disciplined person or don’t have a support system in your life such as a husband/boyfriend or wife/girlfriend, friends or family, then you may have trouble sticking with this program on your own. Micah will be a terrific support system when you’re working with him, but when you leave the gym, you need to have this in place on the home front, as well. My husband Chad was so supportive of me, cooked for me and was totally behind for the entire 24 weeks of my transformation. What a lucky woman I am.

So, no matter your age or your current level of fitness, you too, can do this. Like making any changes in your life for the better, you have to WANT to do it and then stick with it. With Micah’s constant support and wonderful training techniques, he will take you where you want and need to be. It may not be the easiest thing you’ll ever do in your life, but it will be SO worth it. I haven’t felt this great in over 30 years. Not only have I made a transformation in my physical being, the transformation I have made to my mental being is just as impressive. Thanks for giving me the opportunity to change my life, Micah. I will forever be grateful and hope that other women and men who think that it’s too late for them, will give it a try, too.

Marys Transmorfation and Photoshoot video

Marys 2 Minute pushup video

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

Do you Eat to Live or Live to Eat?

Ask yourself this question. Do you live to eat or eat to live? I get emails everyday with people upset because they cannot seem to lose weight, even people working out every day and not getting the results they want. It’s a simple answer back every time but one most people do not like to hear. WHAT YOU ARE PUTTING IN YOUR MOUTH IS WHY YOU ARE NOT LOSING THE FAT AND WEIGHT.

I know for some people that may seem like a harsh approach but at times you have to tell it how it is not how someone wants to hear it. I want people to understand their bodies and reach their goals the healthy way. Teaching them the right things they must put in their bodies and how to effectively workout.

So how do you control what you are eating? You have to get your mindset geared like many other things in your life. You sometimes do not want to wake up in the morning to go to work but you do it because you have to pay the bills. You have daily responsibilities that are essential in keeping your family comfortable. Think of things this way. You had a super stressful day at work and need to vent. Going straight home after work may lead to an argument with the spouse because you are short fused and we sometimes take things out on the ones we love most, or maybe you are the type that may go get a few drinks at “Happy Hour” to calm your nerves. Sound like something you may resort too? First off alcohol is a depressant which is the last thing you would want during stressful time. A glass of wine before bed from time to time can be calming; a bottle of wine would be bad. I won’t get into why drinking is bad on a nutrition standpoint but let’s just say water is a much better alternative.