How To Create A Relaxing After Work Routine

What’s your after work routine look like?

Is it relaxing?

In today’s video, MicVinny goes over this simple overlooked routine. Too many people go from one stressful situation right into another!

Listen to MicVinny’s suggestions on how to create a better mental atmosphere when you’re home and away!

Video Highlights:

  • Good habits at home led to good habits when traveling
  • There’s more to life than watching TV
  • Practical solutions for those with long commutes
  • Two excellent ways to relax your mind when coming home from work

The Biggest Mistake You’re Making When Starting A New Diet & Exercise Plan

Meet Larry.

Larry is a 32 year old software developer with a wife (Amanda) and two kids. During the past five years, Larry has noticed that he’s put on some weight. This year he decided (just like the previous 4 years) that he was going to actually lose the weight for good!

He decided that he would start off the new year with a brand new exercise plan. He saw an awesome workout plan from a men’s fitness magazine at the grocery store. He also signed up for a new membership at the local Gold’s Gym.

To help with this new lifestyle, Amanda decided that she would join too. She had not been inside a gym in over three years due to being a stressed out working mom. Larry and Amanda decided that this year would be different because nothing was going to stop them from achieving this new year’s resolution!

The First Day

The first day of a fitness plan is almost like the first day of school. It’s full of excitement and endless possibilities. Both could not wait to get started on this new dedicated lifestyle. They told all their co-workers, friends and family that they were starting today.

Once they finished working, they meet at home and drove to the gym together. As they entered the gym, they noticed that there were way more people than they were expecting at the gym that evening. A gym staff employee told them that this was the New Year’s Rush.

“It’s always crowded for the first couple of days in January. But after a few days, you start to see less people. Every gym across the world experiences this. The people that will stay committed to their goals will be here two weeks from now, but 90% of these people will be gone by then.”

Larry and Amanda smiled and laughed. They knew that they would survive their first two weeks. This was a serious goal for them. Due to it being so crowded they both decided that they should ease into the cardio machine area and spend no more than 30 mins on a treadmill.

Once done, they went home and enjoyed a good meal. They felt good about their first day of working out. Nothing could hold them back from achieving their fitness goals!

The Unexpected Trip

Two days later, Larry found out he had to go out of town. With Larry gone and the two kids at home, Amanda decided that she would skip going to the gym while Larry was away. It was an activity they wanted to do together, so she would feel bad going without him.

While Larry was on his business trip, he realized he didn’t pack any gym clothes. Living this healthy lifestyle was brand new and he just totally forgot about his clothes. Larry decided that he would be fine if he didn’t work out on the trip.

Additionally, Larry was having meetings with clients and knew that he would be eating at fast food restaurants. He knew he wouldn’t have a choice and would have to eat whatever everyone else was eating.

It was ok, because he knew he would get started back on his diet plan once he got home.

The Days After The Trip

Once back home, Larry and Amanda asked how the other was doing. They both were fine, but Amanda could use a break from being by the kids all alone. Larry decides that he should take the family out for dinner. He just spent several days eating out, one more night out with the family wasn’t going to kill him right?

That night, Larry and Amanda talked about going back to the gym tomorrow evening. They both remembered that they had some big goals to lose some weight. They told themselves that no matter what, tomorrow they would get back on track!

The next day arrives and it is raining cats and dogs. The temperature outside is a blistery 34 degrees. When the wind starts blowing, you can almost see the rain turn into ice.

Larry is carefully driving home from work in this weather. As Larry stops at a traffic light, he starts to remember that he left his gym clothes at home. Again, he’s still getting use to this idea of going to the gym.

Amanda’s on the other side of town getting off her job. She has to pick the kids up from their after school activities. As the kids get in the car kicking and screaming, all that Amanda can think of is a nice relaxing warm evening at home. She wonder’s what Larry will be cooking tonight….

As soon as Larry comes home, he realizes that he was supposed to cook dinner that night! Oh crap! He didn’t go by the grocery store!

Since he knows his family will be home soon, he opts for the family’s favorite take out restaurant and has it delivered. To make it up to Amanda, he makes sure he orders her favorite dish of sweet and sour chicken.

After coming home and eating the meal as a family, Larry and Amanda are dead tired. The weather is just dreadful outside! They tell themselves that they’ll get started tomorrow…..

And that my friends is the beginning of the end of another weight loss goal.

Does That Story Sound Familiar?

This story is typically what happens to people during their first two weeks of trying to incorporate a new healthy lifestyle. They have great intentions but somehow manage to fizzle out before making any real progress.

Larry and Amanda are not alone. Millions of people attempt to do a new workout plan every year. Whether it’s a New Year’s resolution or the weeks before a beach vacation. At some point, people decided that they wanted to look better.

If so many people want to look good, why do you think so many don’t make it to the end?

The Simple Answer Is Life!!

When coming up with a new exercise and diet plan, most people do not account for life getting in their way. In this story, Larry was a software developer who travels occasionally for his job. Larry only planned for working out when he was at home near his local gym. His mindset wasn’t prepared on how to survive when he traveled.

He was preprogrammed to think he could only get in shape at that new gym he joined. He had no plan for eating and training while traveling. Due to Larry only going to that gym for one day, he had not developed this new healthy habit yet.

When doing something new it takes between 21- 30 days before it becomes an actual habit. That’s why it’s critical for you to have an accountability partner.

That’s why it’s important to have a person that knows your busy lifestyle and can help you prepare for those unexpected moments. If Larry had know about MicVinny’s online coaching, he would have had someone who knows how to stay on shape while traveling as well as at his home.

He would have had someone besides Amanda to keep him on track. No offense to Amanda, but she also did not understand how to achieve the life they now wanted to obtained. Having an outsider to their household provide guidance and support would have keep both of them in check over the course of that brutal initial week.

Without help, Larry and Amanda most likely will be going another year of coulda woulda when looking at themselves in the mirror.

Does that sound like something you want for yourself?

To let another year pass by without you finally becoming something better than you are?

Apply for one of MicVinny’s Online Training Programs Today!

We’re currently starting our 6 month Transformation Challenge. Anyone enrolled in a Silver or Gold package is eligible to win $750!!

I’m talking about transforming your body in an incredible six month time frame!

Imagine being stuck in Larry’s situation on the road and knowing what you SHOULD be eating at those fast food restaurants.

Imagine being Amanda at home with the kids but still getting a great home workout in while not leaving her kids unsupervised.

Imagine Larry ordering his Chinese take out but making substitutions that would have gotten them towards their weight loss goals!

Imagine being a person who actually consistently shows up and follow throughs with your workout plan!

Can you see how powerful all of this would be if you had an accountability partner to keep you going forward for six months?

Click here for more information on MicVinny’s Online Training Programs and Apply Today!

What Makes Getting Started On A Goal So Hard?

You know what’s good for you.

You know what’s bad for you.

You have seen all the statistics proving that you need to just do it.

You have seen the consequences of what happens if you never make a change.

Despite being intelligent human beings we still struggle with this one seemingly easy task. It’s time to figure out the question everyone asks,

Why is it so hard to get started on a goal?

As a traveling fitness coach, this question generally revolves around getting in shape. The truth is that this dilemma is much bigger than fitness. Humans always struggle to get started with something new:

  • Going to a new school
  • A new job
  • A new career
  • A new diet

It’s all the same. Starting a new idea and/or concept is always a big struggle.

Change Starts In The Mind

The mind is a powerful tool. It’s the most powerful tool you have in your body. When you look at the world around you, how often do you sit back and behold its beauty?

All that we see started out as a single thought in a person’s mind. Our daily lives are filled with things that started out as simple thoughts:

  • Your car
  • Your smartphone
  • Laptops
  • Electricity
  • The organization of your country
  • Eating lobsters from the ocean’s floor

Incredible isn’t it!

One of my favorite quotes is:

“What the mind of man can conceive and believe, it can achieve”

I truly believe in that quote. Whatever type of mindset you decide to have will determine what you will do in this life. Whether it’s being an A+ student or losing 40 pounds, it all starts with the proper mindset.

Your Mind Is Yours Alone!

The mind is the one thing in the world that nobody owns. It is yours!

Nobody can tell you exactly how to think, what to think and when to think. That gift was given to you. Use it properly to get started on the things you know you should be doing!

Afraid of It Not Working

We tend to fear how we will be judged by something not working. We have this negative belief that we are not allowed to fail. That’s false!

It is only through failure that we learn what not to do. If everyone was so perfect and did not struggle when getting started, accomplishments would be meaningless.

Ideas and dreams don’t always work the first time around. What matters is that you at least got started. We all are capable of great things but first we have to make an attempt. Once we get going, our natural abilities to do the right thing to get to our goal starts kicking in.

Not Being Ready To Change

Whether you want to hear it or not, you have to change. Just look at cell phones. Remember when land lines were the only way you could talk to someone located in another part of the country.

pink landline telephone with buttons

That evolved into cordless phones in our homes. If you wanted to talk, you had to adjust to pressing buttons. Scary at first, but we as a society mastered it in no time.

In the late 90’s/early 2000s cell phones started to become the norm. How long did it take before you actually started to accept this as normal? Most were afraid of losing something so small but we adapted. We changed.

cell phone user with a cup of coffee

Now look as we have advanced to smart phones. Those crazy apps were the most intimating thing in the world to a non-techie. Most saw no value and longed for the days of the simple phone. But now after years of continued use, everyone (and their grandma) has a smart phone and uses it like a pro.

When that phone was first introduced you didn’t want to change did you. But you had to change to survive. Change is a natural part of life. The sooner you accept it and start the better person you’ll become.

You’re Scared Of The Pain

For some the idea of stated a new exercise program brings back physical pain memories. They are afraid because they know their will be pain involved. The first days of exercise will make their muscles sore. That makes them uncomfortable.

What’s more painful?

Having your muscles sore from healing itself to repair your new developing body OR going to the doctor every week due to your declining health?

Which is going to hurt you more?

The temporary pain, or the possibility of a long term chronic illness?

The reason you need to start NOW is so that you will not suffer later. It’s not just about looking good when it comes to exercise. Your longevity and health should be the #1 reason you’re working out.

Also think about the financial side of getting started now. Which will hurt you more, expensive medical bills or healthy eating grocery bills?

Sure eating natural food items is more expensive in the short term than eating cheap generic boxed up food. There’s a reason all the center aisles at you grocery store contain colorful boxes and are cheap. They want you to buy more because they appeal to your wallet as well as your eyes. It’s all about making you think you are getting a good deal.

Once you start eating natural foods, it’s true that your grocery bill most likely will go up initially. But I guarantee you that your doctor bills will start to go down as your eating improves. That’s something folks don’t take into consideration. The longer you wait, the easier it is to become sick. We don’t’ see these diseases with our own eyes so we brush them off.

We give the excuse that it’s ok to keep eating the cheeseburgers and sodas. Those excuses make it easier to delay getting started on our healthy goals. We prefer to become a ticking time bomb then to just take the first step now to get stated.

Get Started On Your Goal Today!

So my question to you many ticks are you going to let pass you by before your health eventually blows up?

graffitt bomb about to explode


Stop waiting until tomorrow, get started on that goal today!

The Secret To Starting & Finishing Your New Year’s Resolution

Learn how to stick to your new year’s resolution goal to lose weight for an entire year.

What happens when you make a New Year’s Resolution to lose weight? Are you actually ready? Do you know what’s in store for you on your fat loss journey?

In this video, MicVinny explains what you need to do to reach your goal. Don’t be one of the many to give up. Learn how to stick around for the long haul.

If you need help, apply for one of my coaching services for accountability and help to get towards your fitness goal!

Video Highlights:

  • Why most people fail their New Year’s Resolution
  • Respect every day not just New Years Day
  • Small changes will lead to long term results
  • How to handle moments of weakness

7 Reasons Why You’re Going To Fail Your New Year’s Resolution To Lose Weight

Every year people around the world decide that its time to make a change in their lives. While reflecting on the past year, they realize that they did not accomplish what they set forth.

For the many, there was some sort of fitness goal that got forgotten way back at the beginning of last January. It’s a blur but you know there was that goal.

You tell yourself that you didn’t make the goal because you had other important things pop up in your life. The kids may have needed new clothes or you got caught up in lots of business trips that made it difficult to maintain the momentum of the goal.

Whatever last year’s case may be, you know that there’s a new year approaching. You now have a new sense of hope. You sit down and tell yourself this time i’m going to make it and accomplish my goal!

Not so fast!!

Before you have a spectacular case of new year’s deja vu, let me be Mr. Skeptical and tell you the reasons why you’re going to fail your new year’s resolution to lose weight.

You Wait Until January 1st

If you have a significant amount of weight to lose, why not make it easier on yourself and get started today? It doesn’t have to be much but just a baby step.

Too many wait until New Year’s Day to do a 180 degree turn on their lifestyle. That’s a recipe that’s destined to fail after a few days/weeks.

No habit can be changed overnight.

You should start today so you can have time to flush out all the steps you will need to make this a long term habit. Aiming to improve by 1% every day is better than just waiting until January 1st. You’re setting yourself up for failure just by making January 1st…The Day.

You Expect Magic

The biggest problem with waiting until New Years Day is that you’re acting as if there’s something magically about starting a fat loss diet plan on January 1st.

Do you actually know the statistics of people that actually stay committed to their New Year’s Resolution to lose weight?

80% of the people that choose to get fit starting New Year’s Day don’t make it past the first week of February!

80 out of 100 people!!!

There’s nothing magically about starting a weight loss plan on New Year’s Day! You should be starting today!

You Don’t Know What To Do When Nobody Is Watching You

It’s easy to go on your social media pages and tell everyone you’re going to lose a ton of weight because this time it’s going to be different. You tell yourself that this is how you will be held accountable. You put yourself out there hoping others will do the same as well.

Your post get’s likes, so you feel good about what you had to say. That’s fine for the short term. But what about the long term?

Are you going to be sending out a tweet when you eat a extra serving of pie for dessert? Or how about the week you skip the gym two days in a row? Will you be posting about that?

See that’s the secret to losing weight that most people are not aware of. It’s the times nobody is watching you that makes the difference.

You can broadcast about your life 23 hours a day. But when losing weight, it’s that 1 hour when you’re alone that matters.

Will you still be dedicated to your weight loss goal when nobody is around to watch you?

What you do with your time when no one is cheering you on will determine just how motivated you truly are towards your goal!

You Expect The Journey To Be Easy

If this is your first time hearing about me, then I highly encourage you to check out my book, Just Keep Going!: How To Avoid Seasonal Weight Gain & Finally Finish Any Fat Loss Diet Plan!

That book gives an awesome story of how something that was supposed to be easy turned into an embarrassing nightmare because the journey was tough. Despite the many setbacks, the person kept pushing forward.

Those who only make New Year’s plans rarely know how to handle the journey when it get’s rough.

You Don’t Know Why You’re Currently Not In Shape

Have you ever truly taken the time to exactly analyze how you got to where you are?

Release The Beast: Conquer Mental, Physical & Mental Challenges To Unleash The Champion Inside! had several chapters dedicated to exploring your past. The exercises are simple but very powerful. You can’t know how to plan for a better future if you don’t know how you got to where you are today.

There’s a reason you stopped going to the gym.
There’s a reason why you have several drinks when dining out with clients on business trips.
There’s a reason you always have french fries and a soda with your hamburger.

Once you get to the root of the issue, you’ll be better equipped to come up with solutions to help get through it.

You Chose To Ignore What The Mirror Is Telling You

There’s two things in the world that will never lie.  (Sorry, your spouse didn’t make the list!)

Mirrors and Pictures.

The easiest way to determine if you have made progress is by using those two tools. All you have to do is look at a picture from a year ago.

Just how different do you look now versus then?

If not much have change, then you know what you must do!

While you are losing weight, you become use to what you see in the mirror thus it’s crucial to take photos of yourself. Over time it’s amazing how you can stack those pictures side by side and see the progress (or regression) you’ve made while on your New Year’s resolution weight loss plan.

If you’re too embarrassed to see the real you in the mirror, you may have a serious self esteemed issue. If you can’t learn to accept who you are in the real world, no amount of weigh loss will automatically make you feel better about yourself.

Love yourself first and the body will change accordingly!

You Don’t Have A SMART Plan

What is a SMART Plan?

SMART stands for Specific Measurable Achievable Relevant Time bound.

Specific (simple, sensible, significant)

Your goal needs to be clear and concise. The goal should be able to address all the five W’s (What, Why, Who, Where, Which)

Measurable (meaningful, motivating)

You need to be able to track progress so you can stay motivated.

Achievable (agreed, attainable)

I will lose 30 lbs in two weeks!” is NOT an achievable goal!

You need to be more realistic. For starters, the body can only safely lose up to 1-2 lbs of fat per week without losing any muscle. If you’re losing weight you should be losing fat not muscle!

Having a measurable goal of losing 1 lb a week is very attainable.

Use the mirror, a scale, measuring tape or tight pair of pants to help measure your progress.

Relevant (reasonable, realistic and resourced, results-based)

Is this goal something you really want?

Is it something that you will actually stick to?

Make sure that it is relevant to your big dream for this new year.

Time bound (time-based, time limited, time/cost limited, timely, time-sensitive)

If you never give yourself a deadline, you’ll never have the drive to finish getting towards your goal. You’ll just always have excuses.

Let’s say that you had a goal of losing 30 pounds. You now know (thanks to MicVinny, your favorite traveling fitness coach), that you can only safely lose 1-2 pounds a week.

A year long realistic MicVinny fat loss plan would look something like this:

  • February Checkpoint: 4 total pounds of fat loss achieved
  • March Checkpoint: 8 total pounds of fat loss achieved
  • April Checkpoint: 12 total pounds of fat loss achieved
  • May Checkpoint: 16 total pounds of fat loss achieved
  • June Checkpoint: 20 total pounds of fat loss achieved
  • July Checkpoint: 24 total pounds of fat loss achieved
  • August Checkpoint: 28 total pounds of fat loss achieved
  • September Checkpoint: 30 total pounds of fat loss achieved

You will have a plan to lose 30 lbs by September with at least 8 checkpoints to gauge your long term progress.

The fat loss may happen faster, it may happen slower. Regardless of the exact time it will take in the real world you at least now have an actual SMART plan!

Just by reading this post and having a SMART plan you’re already ahead of the 80 people who will not make it past February while pursuing their New Year’s Resolution weight loss goal!

If you need help staying accountable, sign up for one of MicVinny’s training & accountable services and get the help you need to make it in the new year!