Hitch Fit 1 on 1 and Online Personal Training. The BEST on the Planet!!!

When I first heard about Micah’s program several months ago, I was at a point in my life where I knew that, for the sake of my heath, I had to do start taking major steps to get my physical condition under control. I had reached a weight that I had surpassed only once in my life, and I was getting closer than I was comfortable with to reaching an all time high. My clothes were not fitting like they once did, and it was easier to blame the dryer for shrinking them, than taking responsibility for my own actions. I was getting to the point where I was getting winded from even a little bit of physical activity, and it was embarrassing.

This was what my life had become when I talked to a previous client of Micah’s who’s transformation was, in his own words, “life changing.” The more I heard, the more envious I was, but also more convinced that this was something that was outside of what I would be personally capable of doing. It wasn’t like I hadn’t tried personal trainers before. I had spent significant time and money on two previous trainers, and also a brief few weeks with a third. None of them had been able to make significant progress with me, and they all seemed more interested in selling additional sessions and pushing products put out by the mega-gyms they worked for, than helping me reach my goals.

With my previous failures with trainers at the back of my mind, I reluctantly decided to call Micah, and ask him directly how he was different from my past trainers, what his success rate was. Immediately I could tell that Micah was nothing like anyone I had worked with before. He was passionate about helping his client reach their goals, and he obviously didn’t want to waste time on clients who were not serious. He told me up front that his programs had specific time goals associated with them, and it was his job to get his client to their goal by that point, educate them on how to maintain their fitness level, and to get them out the door to make room for someone else looking to transform their life.
As amazing as Micah had made his program sound over the phone, I was still not sure that it was something I’d be able to follow through with when I scheduled my first appointment. I arrived at that appointment, and Micah was extremely easy to talk to and work with. That first session was unsurprisingly tough, but I left feeling great, and I remember thinking that it wouldn’t be easy, but following through with this goal was something I could actually do.

The workouts were grueling, but even so, it got to the point where I actually looked forward to my workouts. Each session Micah presented me with new exercises and techniques; there was no chance of getting board. What made things even better was, almost immediately I started seeing signs of weight loss. I was using notches on my belts that hadn’t seen use since the last presidency. It wasn’t long before I was pulling clothes out of my closet that I had hoped to wear again someday, but secretly didn’t believe I ever would. I felt great, and for the first time in a long time, I wasn’t embarrassed by my physical condition.
Not only was I feeling more in shape each week, but thanks to Micah, and his biweekly measurements, I had numbers to back it up. These numbers helped me set personal goals, and often one of those goals was to advance myself on the HitchFit client leader board, prominently displayed within the gym. It got to the point where I was directly competing week to week with another HitchFit client, and Micah was always throwing fuel on the fire that was that competition. It was the little things that this that made training enjoyable and rewarding.
As quickly as my transformation started, the part of my journey that involved working with Micah came to a close. Micah helped me surpass a fitness level that I never thought I would be able to reach, and for that I will be forever grateful.
My journey is far from over, I’m now pushing myself to reach all new goals. With the foundation I built at HitchFit I have no doubt that I am capable of reaching every one of them. Thanks Micah.

Corey

COREYS HITCH FIT TRANSFORMATION VIDEO

More Transformations at

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

If you are ready for your transformation contact me today..

micah@hitchfit.com

www.hitchfit.com

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

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
www.micahlacerte.com
www.hitchfitgym.com

My name is Jared Briles, and I am just a few days shy of turning 30. It’s important for you to know that, because a few months back, I was really struggling with the thought of turning the big 3-0. I know, I know, 30 is not old but I can remember when my own parents were 30!!!! For some reason, turning 30 seemed like the end of my youth. I have always been an athlete, playing soccer all my life and running track. I lifted and ran somewhat consistently 4 to 5 days a week, however, I was never seeing the results like I wanted- it just kept me from gaining weight. My metabolism is not very high and along with my sweet tooth and bad eating habits, I knew something had to change in order for me to get the physique I wanted. I have to admit, I was very skeptical of personal trainers. I knew a lot of them were out for the money and I felt that I could study enough to train myself. Well I was dead wrong.

My wife and I ran across a testimonial just like the one I’m writing right now. He mentioned how Micah changed his life and how much better he feels and looks after training with HITCH. My wife & I were at a point in our lives where we could make the commitment to this, so we took the plunge. Actually plunge is a major understatement, it was more like boot camp! We met Micah and started training with him 2 days a week. I could tell right away that he is a genuine guy and really cares about your life, unlike many other trainers. Once you meet Micah, you can tell he’s a great guy that is honest, kind, and cares so much about you achieving your goals.

Micah taught me not only how to work out, but how to live a healthy and fulfilling lifestyle. Everything about my lifestyle needed changed- my sleeping habits, eating habits, and the way I worked out. I had never worked out like this before in my life, and half the time the exercises that kicked my butt didn’t even require weights. Micah has an outstanding way of pushing my body beyond where I ever thought it could go. I have a completely new outlook on life. Micah is such a positive guy and it is very contagious. My outlook on life is so much more uplifting and positive. The more positive you place in your life, the higher the return. I am very grateful to Micah for all the time and effort he put into my life, and I can never fully return the favor. His ultimate goal is achieving a complete lifestyle change, & I am proof that this guy knows how to achieve goals…along with helping me to achieve mine. I recommend Micah to any of you out there that need a lifestyle change. Let me tell you it is not going to be easy, but I promise you it will be worth it in the end. I can proudly say that I will be turning 30 at the end of this week, & I have never felt or looked better in my entire life! It’s definitely not an end to my youth…but the beginning of a whole new lifestyle!

If its time for you to get in the best shape of your life and learn the Hitch Fit Lifestyle then contact me today!!!

micah@hitchfit.com
www.hitchfit.com

Jared’s Transformation was so amazing he got published in the Nation Wide Magazine “Reality”

In life we all are inspired by someone well this person who I have the honor of speaking about is a very inspirational figure in the fitness industry. He has been a top fitness model in the industry for the last several years now. He has been published in some of the biggest magazines in the world such as Muscle and Fitness, Exercise and Health, Status Fitness, Inside Fitness etc. He has also has been on 4 covers but this is only a fraction of what he has accomplished in his career.

This top Fitness model has a very successful personal training company called Hitch-Fit which is based out in Kansas City, Missouri. He has changed so many people’s lives in helping them get fit. His business continues to get positive raves in the Kansas City community and is considered one of the top personal training businesses in Kansas City. I would like to introduce to the readers of physique magazine my good friend and top fitness model and trainer Micah “Hitch” La Certe.

Obi: Micah, It is a pleasure to get the opportunity to interview you for Physique Magazine which is the only bodybuilding magazine in Dubai. How does it feel to be featured in the only bodybuilding magazine in Dubai?

First off i want to thank Physique Magazine for the opportunity. Getting my word out worldwide about health and fitness is my main goal and passion. Its amazing to be able to reach a audience so far away, being able showing Dubai who Micah LaCerte is and and inspiring people all over the world to do more in their lives.

Obi: Micah, you’ve been in over 40 magazines domestically and internationally from my research. How does someone get the opportunity to do that? That is an incredible achievement and sounds like a lot of photo-shoots my friend.

I started working out when I was 18 years old. I was always a skinny kid growing up so initially i started working out because i wanted to get bigger. Little did I know years later I would apprear on national magazine covers. Im from Kansas City which is a small place and fitness modeling is non existant here. The biggest struggle was getting my images in front of the people who could make things happen. I got my big break by landing a tv reality show called Manhunt that was shot in Los Angeles. Soon after the show I reconnected with one of the producers of the show and he gave me the first contact to a photographer that helped me land the cover of Mens Workout in 2005. From that I kept making contacts and built my online presence. I have been modeling now for 6 years within that period of time i would estimate I have shot near 10000 images or more. The main thing i wanted to achieve was to learn how my body worked and to become very comfortable in front of the camera. When you first get into the industry you have to first realize that it takes time to be one of the guys you see in the magazines. There are many guys out there that never get in the mags or become successful with it because they give up to soon or may not meet the right connection. If you want to become a fitness model my advise to you Follow your Dream, never let anyone hold you back and never give up

Obi: Micah, What is your training regimen to maintain all that muscle you carry in the offseason? I know you are much bigger in the offseason and I am sure the readers would want to find out your diet and training regimen in the offseason.

Yes my offseason is about 15-20lbs heavier. In shoot shape im about 195-200 at 3-5% bodyfat and off season im 210-220 at 7-9% bodyfat. It takes me about 2-4 weeks to get in shoot shape. I personal train 55-65 hours a week and have over 150 clients online so staying super ripped year round is very hard for me to do so i use the foods I consume as energy. Typically when you are super lean you are also much lower in energy. When im bulking I take in about double the amount of calories and carbs then I do during shooting or comp shape. I do very little cardio during bulking or offseason cause my main goal is to hold more muscle so that when I do lean down again i come in bigger and more ripped. I am a hardgainer so putting on mass is more difficullt for me then getting lean. I have to consume large amounts of food everyday to add size on. If i lived in Los Angeles or New York and was shooting non stop I would stay in tip top condition but now I focus more on my training business and helping others. I shoot for mags now about 4-6 times per year the rest of my time is focused on building or maintaining muscle. As far as my workouts go when I am training for size I lift much heavier, take more rest. When Im leaning down i incorporate sprinting and high intensity training such as Tabata Intervals. I workout 5-6 days per week for about 60 minutes a session

Obi: How important is working out to you? Do you ever give your body rest and take time off? What is the longest time you’ve taken off from the gym because you wanted to?

Since the age of 18 I have not taken longer then 3 days off from the gym other then if I got sick or a uncontrollable situation. The gym is my life now and working out is nothing but positive return. You feel better, you look better and its a great stress relief. Taking rest is important but recovery happens if you are sleeping well and eating right. You recover quicker and you are ready to hit that muscle group again!!!

Obi: Obviously we know the name of your gym is called Hitch-Fit. How did you come about this name Hitch-Fit for your business and what it does it mean?

Hitch was a Nickname I was given to by my best friend, Nolan. When the movie Hitch came out he said I was the Hitch of fitness. I would give people hope when they felt there was no hope. I have had some amazing client transofrmations and helped changed peoples life for the better. I teach a lifestyle, its more than fitness and eating right, its about making the right choices day in day out that will help you succeed in anything you do. I started using it as a Alias on myspace more as a joke then anything a few years ago, little did I know Hitch would become my brand name.

Obi: You’ve been one of the most influential people in Kansas City in terms of your involvement with health and fitness. How does it feel when one of your clients says you changed my life and I am inspired by you?

I get very emotional when a client transforms. I go through all the pain and struggles through their journey with them. I get see them fight through it and finish the transformation looking and feeling great. There is no better feeling in the world for me then to help someone in this way. I really feel I was born to do what I am doing. I work very hard to be the best I can be and inspire as many people in Kansas city and worldwide as I can and will continue to do this for the rest of my life. I feel I have been as successful as I have because I practice everything I preach. I teach people my lifestyle and help them implement it into their life. Some people I never get to meet in person but transformations have happened all over the world because i try and instill belief and confience in a person again so they can battle through their struggle and help them reach their goals.

Obi: We hear that you recently opened up your own gym in Kansas City for your business. How has that transition been for you and how has it helped your personal-training business?

It is always scary opening a business at a time of such ecomomic struggle but I was very confident that Hitch Fit would be successful. Since day 1 both Diana and I have been non stop. We have been featured on NBC news locally, did a biggest loser challenge with 5 contestants which in 6 weeks lost 65 lbs total. Diana and I were on the covers of a fitness magazine here in kansas city and featured as top 100 people shaping up Kansas City. In 2010 we are working with a local radio station and plan on doing more charity work. One of my main goals is starting Hitch Fit Kids all geared for families and children teaching then nutrition and working out. We are dealing with great increases in obesity and its 100% controllable with the right education. I just recently hired on another train James Hanton who has been a great asset to Hitch Fit and another piece of the puzzle that will help transform even more people. The great thing about having my own place is I can do things exactly how I want to do them. Its about the client and transforming them.

Obi: Micah, What is your diet training regimen when you are not at home and you are out of town and you don’t have access to a gym? Could you explain to the readers how you are able to still workout if you can’t find a gym and you are confined to a hotel room?

Its funny I am soon going to right a blog about this one. When I am out of town I bring a majority of my food with me. All my protein, blender other supplements and make enough food for 1-2 days. I always bring one bag thats full of all my foods and supplies When I get to my hotel I try to find a local grocery store to go get all the food I need. If I do go out to eat I still make sure to eat the healthy foods. If I do not have a gym to go to then I workout in my hotel room either with resistance bands that I may have brought or make up a workout I can do with movements such as pushups, crunches, dips, shoulder circles, lunges, squats, jumps, jumping jacks, high knees. Key when you are on the road is to make the right choices with foods and to get workouts in , even 30 minutes in a hotel room works great

Obi: Micah you are still very young in the fitness industry which gives your fans in the industry to still see you do some exciting things. Do you have any fitness modeling projects you are working on?

I just recently got the opportunity to be a Writer and Blogger for Status Fitness Magaizine. That Im sure will open huge doors of helping others and possible photoshoots. I will be attending the Arnold Fitness Expo in March of 2010 and will shoot for a few different magazines there. I love shooting because the magazine exposure inspires others to follow their dreams.

Obi: Where do you see yourself 5 to 7 years from now in this fitness industry?

In the next few years I plan on franchieing Hitch Fit Nationally and moving to Hawaii and opening up shop there. Waking up everyday to beach and helping people get in great shape. I cannot wait. Being in the magazines allows me to share my word, my goal is to help as many people as I can and insipre then to become more. I will take every good opportunity that comes my way and wake up everyday trying to become more as a person and a inspiration.

Obi: Do you have any last things to say to your fans and friends reading this feature interview?

I just want to thank my firneds, family and fans for all their positive support. I want to thank my clients for working so hard and showing me that what I am doing has helped change their life. Something I always tell people is once you have control of your choices you have control of your life, from there anything is possible. You want something bad enough make the best positive choices you can day in day out and work as hard as you can to reach your dreams. Again thank you for this great opportunity. You can follow me at
www.hitchfit.com or www.hitchfitgym.com
Micah LaCerte
micah@hitchfit.com

Micah it really was an honor to interview you as you’ve helped out so many people get in great shape through hitchfit. You are one of the most inspirational fitness models in the industry and a very good person that I can call a friend. Physique Magazine wishes you much success in your career. Thank You so much for sharing your story with us Micah!

Photo Credits: Andre Deloach, Will Patterson and David Bickley

Interview: Obi Obadike

With so many people drinking soda, coffee or popping diet pills it was a must for me to explain all the positive and negative things associated with this highly addictive stimulant. I’m going to give you the Good, The Bad and the Downright Ugly. Everything we do and eat must have balance. Too much caffeine can have some bad side effects.

The GOOD- (if taken in moderation, 1-2 cups of coffee or tea, and no sugar added)
- You become more alert and think clearer
- Increases your short-term memory
- Can help you stay younger feeling
- Short term improves your mood and overcomes depression, creating an
- Can increase exercise intensity and stamina
- Can be used as a painkiller
- Grows brain cells in the areas of the brain responsible for long-term memory

The BAD-(in excess, drinking it morning, noon and night)

- Mood Swings

- Insomnia

- Weight Gain

- Depression

- Anxiety

- Energy swings

The UGLY-(downright gross)

This is a video I recently saw that portrays what you are really drinking when you drink that soda loaded with sugar and calories. This should make you think twice the next time you choose a beverage.

As the video states by drinking one can of soda a day over a year period of time you can gain up to 10lbs of fat per year. To burn that off you need to do about 35,000 calories of cardio, which comes out to about 58 hours of running, not a great trade off in my opinion.

Many people who are addicted to caffeine were shown to be addicted to another stimulate called tobacco. We all know the risks of smoking such as cancer, emphysema to name a few. Caffeine can be just as addicting and have some negative effects such as anxiety, mood swings, insomnia and periods of fatigue during the day. You want to keep your body balanced energy wise pretty much from the moment you wake up till the moment you go to bed other then your workout where you will need to fuel your body with foods that will spike your energy levels for better performance and when you are getting ready for bed you need to become much more calm and relaxed so you can sleep properly. Drinking things like soda and coffee in excess will cause imbalance of energy levels, which means you will have higher energy levels temporarily but you will crash than will have feeling of fatigue and depression. You want to stay away from soda for another reason, the large amount of sugar and empty calories. Sugar is the one thing that must be eliminated for your diet for you to achieve the body and health you desire. When you take too much sugar in at once your insulin levels spike causing you to store fat that is not burned off. The key is trying to get all your energy from working out and eating the proper foods. Start adding oatmeal in the morning and brown rice for lunch these are slower digestive carbohydrates that are geared to give you long term energy not the super high, super low feeling

Not enough reason to quit yet, ok keep reading.

ADDICTED TO SODA, HOW TO QUIT?

So now down to the nitty giddy… How do I quit drinking soda, IM ADDICTED? Over 5 years ago my mother went through a period of time where she was drinking up to 6 cans or more per day. Each one of these very popular soft drinks had over 35 grams of sugar and 200 calories in them. That’s 800-1200 calories and over 140-260 grams of sugar causing her constant up and downs throughout the day and weight gain over that period of time. When she started crashing she would drink another can to keep her energized. Needless to say I showed her what I used my soda for, I opened my hood on my car to find a corroded battery cable.. I poured my soda all over the corrosion and to her surprise it ate all of it off the battery. I also shared with her a study they did with a bolt and a popular soda that she happened to drink. They placed the bolt into the soda and within a period of time the soda had 100% eaten the bolt. What does this do to your insides? My mother soon quit all sodas and switched to nothing but water. In 3 months she lost 20 lbs just because of the soda and felt far more energized throughout the day. Initially she was tired and told me she was having headaches but it was only a matter of time when even the thought of soda seemed disgusting. PEOPLE GET OFF THE SODA there is no other way to put it. It’s an addiction much like other addictions, you only have control of the situation when you take control, until then your soda will have control and cause a downward plunge. You will look in the mirror one day and ask yourself “what has happened to me”.
Where do soda calories go if they are not burned off? Yep that’s right, your butt, your things, your arms and your stomach, EVERYWHERE. If you are genetically bigger in your butt then your butt is going to get bigger ladies. Men your stomach growing on you and those 33 jeans no longer fit, get off the soda. Soda will make cause highs and lows throughout the day and you will gain extra weight which means you have to buy bigger clothes, is all of this worth it to you all over something that is 100% controllable

DIET/ZERO SODA CAN BE MAKE YOU GAIN EVEN MORE WEIGHT

The findings come from eight years of data collected by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio. Fowler reported the data at the annual meeting of the American Diabetes Association in San Diego.
Fowler’s team looked at seven to eight years of data on 1,550 Mexican-American and non-Hispanic white Americans aged 25 to 64. Of the 622 study participants who were of normal weight at the beginning of the study, about a third became overweight or obese.
For regular soft-drink drinkers, the risk of becoming overweight or obese was:
• 26% for up to 1/2 can each day
• 30.4% for 1/2 to one can each day
• 32.8% for 1 to 2 cans each day
• 47.2% for more than 2 cans each day.
For diet soft-drink drinkers, the risk of becoming overweight or obese was:
• 36.5% for up to 1/2 can each day
• 37.5% for 1/2 to one can each day
• 54.5% for 1 to 2 cans each day
• 57.1% for more than 2 cans each day.
For each can of diet soft drink consumed each day, a person’s risk of obesity went up 41%.

There is something within Diet soda that is causing people to become hungrier, it could be the fact they feel they are dieting with the soda so they super size everything or an actual chemical that is causing their brain to increase their appetite.

When you do decide to let this addiction go you will go through a week or so period of time of headaches and low energy, this is common but be prepared by taking your multi vitamins, eat healthy foods and get your workouts in. Substitute your soda for water. Water is yummy and does the body good. We typically eat or drink certain things because we love the taste but you have to look at food and drinks as your fuel for the day and your workouts not short term satisfaction that only makes your life more difficult.

DROP THE POP
SODA IS SUICIDE TO THAT BODY YOU DESIRE

NEED I SAY MORE

Micah LaCerte
www.hitchfit.com
www.hitchfitgym.com
www.micahlacerte.com
www.statusfitnessmagazine.com

Tabata Interval Training. This will have you leaving the gym feeling like you got ran over by a truck!!!

Enjoy

http://statusfitnessmagazine.com/check-my-new-article-about-tabata-interval-training-new-status-intense

www.hitchfit.com

www.micahlacerte.com

www.hitchfitgym.com

www.statusfitnessmagazine.com

Sara 33 contacted me about 4 months ago wanting to get in shape. She was living a very hectic life juggling, relationship, job and children and had put her body and health on the back burner. She started with the 12 week online hitch fit program also coming in to see me a few times per month for a butt woopn workout and to get her bodyfat checked. Her transformation was amazing to me not just cause of the visual change but because she had so much going on in her life and she made it happen. In 12 weeks she lost 15 lbs of fat, tightened up her body but most importantly became more healthy and energized. The lifestyle I taught her was not one that called for 5 hours of workout commitment per day, it was all managable and realistic with her hectic life. She had to make changes within her nutrition, her workouts became more intense, day in day out feeling the changes happening right in front of our eyes.

Read her testimonial Below
I’m 35 years old and a proud mother of twin 3 year old boys! Needless to say, my life is a bit hectic with juggling work and home life. I have always been “active” but never consistent with my workouts. Even when I did make it to the gym, I felt like I was just going through the motions most days and I knew I was not pushing myself as hard as I could. I used to see people in the gym who were really fit and think, “well they haven’t had twins, or they don’t have this or that going on in their life…” I was hiding behind those excuses because I really didn’t believe that my body could change. I am a physical therapist and work on helping people rehabilitate and exercise everyday, yet I was not practicing what I preached. I first came across Micah through a co-worker who’s son and daughter in law trained with him (Jared and Holly), and there was an article in a magazine about their transformation. I was impressed, but I couldn’t get past how motivating Micah was. I remember thinking, “this guy really cares about these people and is not in this for the money”. I hesitated at first and then had a self-reality check that it was time for no more excuses! I knew if I was going to do this, the time was now and Micah was my guy to help get me there.

I was SO nervous at my first workout. I am pretty strong mentally so I didn’t want to fail myself or Micah. I couldn’t even do 5 push-ups in a row without going to my knees. Micah never let up though….each workout got tougher and tougher…it was like he knew my potential better than I did and he wanted to see me succeed just as much as I did. I sometimes would come to a session with him, thinking “I’m doing good, this isn’t going to be so bad today”…..yea right!!! Micah pushed me so hard each session that there were days I would sit in my car afterwards not sure if I had the strength to drive my car home

Most people who have worked out with Micah say this is more than just a physical transformation, and I completely agree! When you conquer your fears and things you never thought YOU could, the energy that transcends through every facet of your life is indescribable. The bottom line, is that there is NO limitations on your goals if you truly believe you can reach them. Excuses are like armpits…everyone has them and they all stink! Stop putting yourself on the back burner and take care of you! If you don’t you will never be able to be the person who need and are intended to be for the people around you. Let this be the year you let go of the negative! I will always be grateful to Micah for pushing me to the next level and seeing my potential when no one else could. When you are ready for a major butt-kickin, call Micah…I promise you won’t regret it!

I remember her coming in and thinking everything about her has changed. Her confidence and energy was skyrocket and she was capable of some pretty super intense workouts. Day 1 she was not able to do many pushups and 12 weeks later she is doing clap pushups, pullups and dropsets with ease.. Amazing.

Sara congrats on your hard work

I wish I could help everyone like this. Its why I do what I do.

www.hitchfit.com

Congrats Denise

Regardless of what your goals are Hitch Fit Online Personal Training can help you reach them. Maybe you are looking to lose weight, gain weight or just tone up. I can help. Hitch Fit is now working with people in 20 different countries.. check out the site for all the info and an free abs routine www.hitchfit.com

A few of my favorite styles of training are interval training and tabata. Anyone who has trained this style understands you need super upbeat music to get through it and push yourself to your max.

Send me back your favorite songs of all time..

My top 10 Workout Songs

These are my favorite jams while kicking my butt in the gym

1. Sandstorm- Darude- Insane Energy in this one
2. Feel It- Tiesto, Flo Rida, Sean Kingston- When Techno mixes with Rap
3. Im so paid remix-Lil wayne, Young Jeezy- My favorite lil wayne song all time
4. Keep it up- J & R Project- Lots of energy
5. I’m me- Lil Wayne- Im me !!!
6. Lethal godd- Tiesto vs. Marco V- Great remix
7. Best Around- Karate Kid Soundtrack- one of best fight songs of all time
8. Bombs over Bagdad- Outkast- Outkast always leaves leaving the gym pumped
9. Fire- Ferry Corsten- This track is Fire
10. Jump the next train (kyau vs. Albert mix)- Young Parisians ft Ben lost- Great Beat

The study by Dr. Costas in Karageorghis & Terry showed:
1.) Music reduces perceived exertion by distracting the exerciser from exercise-induced fatigue so they can work harder for longer.

2.) Music can either psyche-up an athlete pre-workout/competition or relax an athlete pre-workout/competition depending on the tone of music and the consistency of the selected song lyrics.

3.) Music is the perfect marriage between the inherent similarities of rhythm and human movement- “the synchronization of music with exercise consistently demonstrates increased levels of work output among exercise participants (see Karageorghis & Terry, 1997, for review).”

4.) Music can aid in learning new movements and in learning how to move better- “music can enhance the acquisition of motor skills and create a better learning environment. There is evidence from both gymnastics and swimming in support of this (Chen, 1985; Jernberg, 1981).”

5.) Music can get you in the zone for optimal focus on the task at hand- “Our most recent research (Karageorghis & Terry, 1998) has revealed an interesting link between music and the attainment of flow state during aerobic dance exercise. Flow involves an altered state of awareness during physical activity in which the mind and body function on ‘auto-pilot’ with minimal conscious effort. Some coaches refer to this as being ‘in the zone’; it is an almost trance-like or hypnotic state. Flow has been associated with optimal psychological state and represents complete enjoyment of and immersion in physical activity.”
It’s important to note the importance of choosing music of the right tempo or beats per minute (bmp) to elicit the desired movement response. During high-intensity cardio interval training, target heart rate tends to fall in the range of 140-160 bpm during the work periods and 100-120 bpm during the active recovery periods. During circuit training, heart rate tends to be elevated throughout the duration of the workout between 120-140 bpm. Thus, selecting workout music with the appropriate bpm for a specific fitness activity will set the proper pace for a more effective workout.
Pick your favorite tunes and TURN IT UP!!!! Watch your workout hit another level and see your body change in a much shorter amount of time..

Micah LaCerte
www.hitchfit.com
www.hitchfitgym.com