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?

Check out the Hitch Fit Wall of Transformations….you could be next!

NEW!! 30 Minute At Home FAT LOSS Workouts with Diana!

Hitch Fit PODCAST and ITUNES – New Episodes available now!

Hitch Fit Top Tips for Sexy Six Pack Abs

WARNING! If you are looking for a quick fix or bogus tips on how you can have a six pack in a week…or how getting a visual six pack is EASY….then read no further! You’ve entered a no BS zone where we are committed to telling you the truth…if you’re ready for the truth…then read on!

Do you want a set of sexy six pack abs? Here at Hitch Fit we get that request a lot! Abs are the number one most coveted muscle group that people want to visually be able to see. If you are on a quest for a sizzling six pack this summer, here are the Hitch Fit top tips that will get on track to be beach ready!

The NUMBER ONE thing you must do if they want to have a sexy six pack is to eat a clean diet. That means to eat small healthy meals 5-7 times daily. Your diet should consist of lean protein sources such as chicken, turkey and fish, healthy carbohydrates such as oatmeal, sweet potatoes, brown rice and vegetables, healthy fats such as almonds, olive oil and natural peanut butter.

You need to eliminate soda, candy, chips, cookies and other high sugar foods from your diet. These should ONLY be eaten on occasion and in moderation. Also lose the fast foods, fatty, greasy foods and alcohol (if you do choose to consume alcohol it should be minimal, these empty calories will add up, and also slow down fat loss, easily sabotaging your fitness goals) from your diet in order to drop fat weight so you can reveal your abs. These foods listed above are toxic, they are slowing your body down, making you fat and draining your energy. Eliminating them from your diet is the only way to go if you actually want VISUAL change in your body, but it’s also the only way to go if you want improved HEALTH as well.

Secondly you must get a good combination of cardiovascular exercise in addition to strength training. Working with weights allows you to build and maintain lean muscle tissue which will give your body the shape that you want as well as increase your metabolism. Cardio and aerobic workouts will help you burn off body fat so that you can see the definition of the sexy muscles hidden underneath.Kick up the intensity on your cardio too, it’s a myth that the best way to shed body fat is to do low intensity cardio and stay in the “fat burning zone”. Kick up your INTENSITY and you are going to burn MORE calories throughout your workout, boost your metabolism higher post workout, and as a result lose more weight.

Don’t be mistaken and think that you can JUST do cardio to get the results that you want. Just doing cardio will help you to lose body fat, but it will not tone your body and will not increase your metabolism nearly as much as weight training. People who do cardio all the time and no weight training tend to have sagging bodies, if you’re going after a tight, toned look then you are going to have to hit the weights!

Tip number three is to BE CONSISTENT. Your body will not change overnight.

IMPORTANT!!There is NO PILL that you can take that will give you phenomenal abdominals, there is NO AB MACHINE that you can hop on for a few minutes a day and achieve a six pack, so if you purchase an ab machine with the intent of getting a stronger core, then fine, it will work for that. If you purchase an ab machine because you actually think you will shed body fat by using it and be able to visually see your abs just by doing it…then you are sadly mistaken and I promise you will NEVER attain a six pack from using any one of those gadgets. It takes eating right and exercising right on a consistent basis to get the results that you want!

To maintain your weight loss you need to develop healthy eating and exercise habits which you can commit to for life. Results of any short term, quick fix, fad diet that you try will NOT last a lifetime. The only way to get the body you want and to keep it is through consistent proper nutrition and exercise. Be patient and set mini weight loss goals for yourself every week. The more consistent you are with making healthy eating choices and training on a regular basis with intensity, the faster you will see results.

The last tip for revealing your sexy summer six pack is to identify you underlying motivation. Changing eating and exercise habits can be difficult if you don’t know WHY you are doing it to begin with. Making the decision and commitment to changing your body is one of the BEST and most rewarding things that you can do in your life. It’s important to know WHY you are doing it to keep you on track. It’s easy to lapse back into old unhealthy habits which will ruin your chances of getting the beach ready body that you are looking for. If being able to visually see your abs were easy to achieve then everyone would be showing off their midsection. If it is something you want for yourself then you can have it if you are willing to do the work!

In order to stay on track during those tough times keep visual reminders of your motivation where you can see them on a daily basis. For example if you want to look great in your swimsuit then put it on a hangar and have it out where you can see it every single day to remind you why you need to make the right choices!

Remember this. Everybody has abs, it’s just that most people have layers of fat covering them up. You can do all the crunches and sit ups in the world and you will never see your abdominals if you don’t eat properly and do enough cardio to burn off the fat that is hiding your sexy six pack. If you have been consistently exercising and have not seen the results you want the problem lies within your eating habits. 80% of the way that your body looks is dependent on how you fuel it. Follow these four important tips and you will shed your winter weight and be ready to flaunt your fab abs this summer!

Micah LaCerte and Diana Chaloux
www.hitchfit.com

See How Daiquiri Got her Sexy Summer Abs – http://hitchfit.com/dianac/2010/05/13/before-afters/weight-loss-program-transformation-success-daiquiri/

Fitness Model/ Bikini Model Programs now available- http://hitchfit.com/micahhitchfit-com/2010/05/20/online-personal-training-fitness/bikini-and-fitness-model-body-programs-now-available/

Subscribe to our FREE Hitch Fit Podcast- http://hitchfit.com/dianac/2010/05/11/uncategorized/fitness-weight-loss-podcast-itunes/

Check out Hitch Fit 30 minute workout videos- http://hitchfit.com/video-workouts/

Naturally you want to share your aspirations with the people you love and care about the most. So you go to your family and friends. You are bubbling over as you tell them how excited you are to get your health and fitness on track! Then it happens. You get that skeptical look which says, “I’ll believe it when I see it”, or you hear a comment such as, “Why do you want to do that,” or “I’ve heard you say that before”. Can you picture it?

Here’s another scenario…you have started your journey, you have been eating clean, working hard and getting lean. You feel so much more confident, have so much more energy and are loving the way that you now look and feel. But strangely the people that you thought would be so happy and excited for you start making negative instead of positive comments. The guy or girl whose been your best friend for years starts making snide comments about your new eating habits. They tell you that you’ve lost enough weight, they may start developing a bad attitude towards you. Perhaps they try to pressure you into making unhealthy food choices, anything to throw you off the fit and healthy track that you are on. They just don’t “get” it….  Do you have someone like this in your life?

Isn’t it amazing how that look or negative comment can feel like someone just punched you in the gut? Your excitement begins to drain. You lose your enthusiasm and even feel embarrassment for sharing your goals or success.  Self doubt comes creeping in, “maybe they are right, maybe I have said it before, maybe it is silly to think I can change,” or you start to give in to the temptations that they are taunting you with just so you won’t feel like the outsider. STOP right there! Don’t let those doubts creep in! Don’t give in to these saboteurs. If you have experienced this type of negativity from someone close to you, someone who’s opinion matters to you… you have been a victim of Fitness Sabotage!

Why does it seem like the people closest to us try to sabotage our fitness goals? As soon as they find out you are trying to eat healthy, they taunt you with poor food choices. It feels like they want you to fail. It feels like they are intentionally trying to hurt you. So how do you deal with it?

First, realize that you are in charge of you! You are responsible for your choices and decisions when it comes to food, exercise and the habits that you want to create in your life. Even if you have been a “victim” (I use that term VERY lightly because you should never have a victim mentality, but one of being empowered to make the right choices for your body) of fitness sabotage you must recognize that this is not an excuse to abandon your fitness goals!

Second, realize that if your saboteur cares about you, they are probably not consciously and intentionally trying to bring you down. It’s likely they are oblivious that they are hurting and not helping you.  Perhaps they are afraid. If you make these changes, maybe they will have to make changes as well, or if you succeed they will have to recognize their own need to make better choices. You see, if someone is a fitness saboteur it is NOT about YOU, it’s about THEM. Without even knowing it they try to tear your success down in order to feel better about themselves. I know it’s easier said than done, but you must recognize this and do not allow their words or actions make you feel bad about yourself, your goals or your progress.

My final piece of advice is to talk to them. Let them know how important these goals are to you, and let them know you need their support. You aren’t going to judge them for the choices they make, or try to force them to change, so make sure they know that. Ask them if they will be willing to support and encourage you as you make behavioral changes which will improve the quality and quantity of your life. If they are still negative towards you, you may have some choices to make as far as if this is a person that you should still have in your life. If this person is someone who truly cares about you and loves you, then they should listen and support and not try to sabotage.

Note to Saboteurs!! If YOU are reading this and realize that YOU have been a fitness saboteur in the life of someone you care about, then PLEASE take this opportunity to turn that negative into a positive, give your support and a word or encouragement and show this person that you care!

When you make healthy choices in your life, you are not only creating a better YOU,  you are inspiring people around you whether you realize it or not. Your story, your transformation, your hard work towards success is making a positive influence on someone’s life. It may be a co-worker, it may be a friend or family member. Even those who try to sabotage you may eventually come around to making healthier choices in THEIR lives, and YOU will be the spark that gets them on the right track. Stay strong, stay motivated and go for your goals. You have everything that you need within you to achieve whatever you set your mind to, and never let anyone tell you different!

CHECK OUT OUT LATEST BEFORE AND AFTER HITCH FIT TRANSFORMATION- http://hitchfit.com/before-afters/

Online weight loss programs, NEW Fitness Model/Bikini Model Programs, Muscle Building Programs available at Hitch Fit! Register today to start your fitness journey www.HitchFit.com

FREE Hitch Fit Podcast is now available for you to download! New episodes weekly. Also available on Itunes. Click here to listen and subscribe.

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Thanks for listening

Micah and Diana
www.HitchFit.com

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

HITCH FIT NAMED BEST ONLINE PERSONAL TRAINING SYSTEM IN THE WORLD

We have a awesome thing to share with everyone.  To our current clients who are going through this.  We are rated #1 for a reason because of YOU. You guys are awesome.. With every great teacher there has to be great students and that’s what you are.  Take the time to read through this and pass it on if you would.  It means a ton to us.  We have worked so hard over the last 10 years to always do things right and to give back the best we can.  We wanted to make a system that taught you the right way of doing things , teaching more then just nutrition and fitness.  We wanted to teach you the Hitch Fit Lifestyle.  In hopes that you pay it forward to someone else and teach them they can also be happy and fit.  To those of you that have been giving this a thought and are ready for change.  We can help you and will do everything we can to help you.  Read the inspirational wall for what others had to say and add something to it if you would like  http://hitchfit.com/micahhitchfit-com/2010/03/25/nutrition/hitch-fit-online-personal-training-inspirational-wall/

Www.funhappyliving.com did a blind study with 10 of the most popular online personal training systems in the world, they narrowed their research down to the top 5 and used the power of the internet to conduct their study and choose who they felt was the best out there based on price, trainers, transformations, personal support and overall system.  Each trainer and system was added on facebook and unknowingly studied for months.  Below is what he site had to say about all of us
 

FunHappyliving comments

Trainer #1 on my list was immediately removed. He works out of Florida and offers a variety of services and his prices were reasonable. He lived the lifestyle, full support, was fit but he had no before and after photos and was not acting in a professional manner. This trainer was making inappropriate sexual comments about photos of women who were on his friends list. I don’t think he realized that everyone could view his comments but we could. What was he thinking? I questioned him on his behavior and he removed me as his friend.

 Trainer # 2 is located in Canada and was professional and fit. One of the major problems I found with his program was that he offered his DVD’s for sale but there was no evidence that he actually interacted with his clients. During the few months I observed him, he didn’t answer any questions that was asked by his friends. These people were asking fitness questions and not getting answers. If someone were to ask a question he would refer them to his website and tell them which DVD they should purchase. Not only did he not interact with the people on his friends list, but he didn’t show any evidence that after purchasing a DVD he would communicate with you in any way. He should not be using On-line “Personal” Training in his description when he is promoting his website. I think this was just an on-line store where you could purchase exercise DVD’s. He also did not include information on nutrition. I had more than one reason to cross this trainer off of my list. I guess his advice would cost me.

Trainer # 3 met all the criteria. He was the business owner and he interacted with his Facebook friends, was friendly and professional. He responded to questions that were asked and really enjoyed helping people. He had several Trainers on staff so you could choose to work with a male or female. Communication was offered via email or phone and his prices were reasonable. Then I noticed that his website had a link to a blog. I clicked on the link and many of the blogs were negative comments about other Personal Training Businesses. They didn’t mention any specific Trainers but I thought this was a bad business practice and unnecessary. He should be telling what’s good about his business rather than what’s wrong with others. Another Personal Trainer crossed off my list.

 At this point I thought that maybe none of the businesses would pass my so called “inspection”. Why was it so hard to find good qualities in a business? Only two Personal Trainers left on my list. Would they both be crossed off?

Trainer # 4 was a female. She conducted her business out of a California facility and she was also a fitness model. She definitely lived the lifestyle, conducted herself in a professional manner and also included a nutritional plan along with her exercise program.  Finally I found someone who had all the qualities of a good trainer. However, one of the things she lacked was evidence that her services were actually helping her clients. She did have before and after photos on her website, but it was obvious that these photos were stretched and skewed.  You know, where they play with the photos to make the client look larger than they really are and stretch them to make the person appear thinner. It was clear that their heads were different sizes in the before and after photos. I called to ask about the photos but there was never an answer. She also did not have other trainers available if someone wanted a male trainer. A DVD and a website was not enough. Another trainer crossed off my list.

Trainer #5  HITCH FIT and my personal pick is Micah LaCerte, owner of HitchFit Gym and the creator of HitchFit.com.  I was a little skeptical about Micah at first because he is also a bit of a celebrity. He has appeared in Fitness Magazines, commercials, music videos and has competed in Fitness Competitions. I thought he may be too busy to be available to train his clients properly.I started researching On-line trainers in  May of 2009 (Until recently Micah was unaware of who I was and what I was doing as well as the other trainers). As I observed Micah and read his posts and blogs, I was convinced that his passion was to help others. Not only did he live the lifestyle, which makes him the perfect role model and motivator, but his blogs reflect his love for fitness. He always answers fitness questions asked on his Facebook page and he posts notes and videos often that teach and help others become motivated to live healthier.

I remember one specific comment Micah wrote on his wall that said a company had approached him about being a model in an infomercial for some sort of fitness equipment. The money was great but he didn’t use that equipment personally or for his clients. He declined the offer because he knew if he accepted it would be dishonest. That’s INTEGRITY!  While on vacation MIcah stopped in to pay a surprise visit to one of his on-line clients who lived halfway across the country. He said, “I was anxious to see what he had in his refrigerator.” He wanted to see if his client was practicing good eating habits and exercising regularly. That proves how much he cares about his clients’ success.

HitchFit’s rates are affordable and he has both male and female trainers are on staff. His program includes a nutrition plan as well as an exercise program and he is available when you need him. He offers 12 or 16 week programs depending on your goals that will be custom  designed specifically for you.Another thing that sold me on the HitchFit Program was that Micah is also a Life Coach. A few reasons why most people won’t work out regularly or give up shortly after starting a program is becasue they have no motivation, support system and/or discipline. Micah will help you prepare yourself emotionally so you won’t give up and quit halfway through. He wants you to be successful. He wants you to live a happy, healthy lifestyle.

Micah says,”I always work with a client “inside out” rather than “outside in” regardless if their main focus is to look good. You have to have control over your choices before you can be successful in anything. If a client was overweight they may not have control over their eating or not motivated enough to workout. This is where I teach them techniques of, in my words “getting their MOJO back”. Without teaching about life, I would not be as successful within changing an individual’s Body, Mind, or Spirit. Living life to me means waking up everyday HAPPY”.  I believe that On-Line Personal Training can be successful if you choose a knowledgeable and experienced trainer who truly cares about you and your success. Check out Micah’s website  www.hitchfit.com to learn more about him and his program 

Check out Hitch Fit Body Mind and Soul Transformations- http://hitchfit.com/before-afters/

When you are ready for that change and want to a better You, contact me

Micah LaCerte

Exciting News to Share with you.  1 on 1 and Online Hitch Fit Personal Training Clients Gwen and Greg are featured for their Hard work in the New Kansas City Fitness Magazine , You may recognize the Cy Young Winner Zach Greinke on the Cover.  Both of these clients did an amazing job having 2 different start points and overall goals but both of them not only reached their goal, they smashed them.  Gwen Came in 8 weeks after having her beautiful baby and wanted to get her body back.  In only 3 months she dropped 13% bodyfat and over 20lbs .  She finished at 115 lbs, 15.31% bodyfat and the best shape of her life.  This is proof that you can get your body back after having a child.  You have to work hard and live a healthy lifestyle but it can be done.  Gwen looks amazing!!!

Greg came in as a hardgainer wanting to add muscle and see his abs for the first time in his life.  I am very proud of him because I understand being a hardgainer myself how hard and how much disipline you must have with training and consuming enough food to add muscle.  In only 3 months greg got down to an amazing 5.63% bodyfat and gained some solid muscle.   Greg is in the best shape of his life.  Look at those 6-Pack Abs. In the future he plans on possibly competing in a fitness model or bodybuilding compitition. Greg amazing work buddy..

Awesome High Intensity Workout to try

50 Reps Leg Press http://www.youtube.com/watch?v=pP4cTUW1W58

100 Reps of Leg Extension http://www.youtube.com/watch?v=cMEJBLTEAWc

250 Reps of Calf Raises http://www.youtube.com/watch?v=kYOWQYTMrno

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

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

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