Whitney has a story that hits home with a lot of women. She was active all of her life, very involved with sports and never had to worry about her weight, but then once “real” life settles in, things start to change, a couple pounds of weight gain turns into a few more pounds and before you know it, you no longer recognize the reflection in the mirror.

When Whitney and I first met, she was interested in Figure competing, it was something she had thought about for a while, but just wasn’t sure where to start or how to get there. I told her that the journey would be a tough one, but that whenever she was ready to take that leap of faith I’d be happy to help her. I saw a lot of myself in Whitney, her story reminded me of my own, I remembered how it felt to feel out of control of my own body and not quite sure how to get it back to where I wanted it.

Whitney’s journey began on March 3, 2010, she weighed in at 149.6 and had body fat of 28.7%. She had chosen a show that was in July so our journey had to begin immediately to get her to 10% body fat in order to step on stage and compete! I couldn’t have asked for a more dedicated client, Whitney followed my instructions to a T, and her body started changing immediately. Every week she was leaner and leaner, we started seeing more and more muscle definition and I could see her confidence growing on a regular basis as she told me about the many compliments that she was now receiving.

On the day of her final photo shoot, which was two days prior to her competition, Whitney weighed in at 126 pounds and 10% body fat, goal achieved!! Along the way, we discovered that this girl has some  phenomenal abs!! She competed in Springfield, MO on July 17, 2010, her very first show, and walked away with not one but TWO first place finishes in two Figure Divisions!! With a taste of success under her belt, Whitney is hungry for me, I can’t see what the future has in store for her as she continues to take on the world of competition!! Congratulations Whitney, super proud of you!

Whitney Vaughn – 1st Place Figure 2010 Musclel Madness, Springfield, MO

Hear Whitney’s story, watch behind the scenes of her training and her photo shoot with David Bickley at Hitch Fit Gym!

WHITNEY’S STORY

“Diana has given me the tools for a healthier and happier life. Five months ago I was the heaviest I’d ever been and very unhappy with myself. I’ve always been an active person; I played completive sports all through high school and every intramural sport possible in college. I’ve always loved working out and somehow got off track which caused me to gain a few pounds and then a few a more.  After noticing the weight gain I kept telling myself I’d get back on track next week but the weeks turned to months.  Finally I didn’t want to look at myself in the mirror anymore and was becoming depressed, I thought back to why I used to work out all the time and what had kept me motivated in the past. I realized I was always training for something. I had played with the idea of becoming a figure competitor all through college since I was no longer involved in competitive sports, I mentioned the idea to Diana and she jumped all over it never doubting me and said she could help, which surprised me because I wasn’t in my “normal” shape.

I started with Diana in the beginning of March and by July I surpassed my “normal” good shape and reached the best shape I’ve ever been in, a kind of shape I never thought was possible. Throughout the last four months Diana has helped me with my Diet, my biggest problem, as well as my workouts. The first weeks were the most difficult and frustrating because I knew I was capable of so much more. I learned that my body wasn’t what it used to be but if I pushed it would come back. I followed Diana’s instruction said pushed through until the workouts got a little easier and my weight and body fat began to drop. Eventually I started to feel like myself again. Diana continued to push me harder than anyone has helping me pass any kind of “good” shape I had gotten myself into in the past.

Today I’m so much happier than I was in March. I hardly recognize the before picture and don’t ever want to see it again! I placed first in my first figure competition and plan on continuing to compete in the future.  My friends and family can even see that I’m happier than I’ve been in a long time, and the change has motivated then to start working out as well. My dad has lost over 30 ponds and my mom has lost over 15.  All I have left to say is thanks to Diana for helping me get the body I have always wanted!!!!”

You can be the next Hitch Fit transformation

Photos by David Bickley: www.DavidBickley.com

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

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

Ready to change? Click below to start today!

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

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

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

Hitch Fit Trainers Diana Chaloux and Micah LaCerte

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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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Thanks for listening

Micah and Diana
www.HitchFit.com

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

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

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

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

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

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

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

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

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

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

Diana Chaloux and Micah LaCerte

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

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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

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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

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