Why Aren’t You Making Time For Yourself?

Quick question…..Are you taking time for yourself?

What are you doing to better YOU?

The number one thing people like to tell themselves is that “never have time to do _____________”. If your goal is to be a better person physically and emotionally, you need to learn how to take some time to yourself.

In today’s video, MicVinny shows you how to make time no matter if your kids, family or work appear to be occupying all of your precious time away.

Video Highlights

  • Find out if you give more to others than you do yourself
  • Advice on getting at least five minutes of extra time in your day
  • Explanation of sleep cycles and apps to help you sleep
  • Meditation and gratitude advice
  • My problem with the current state of hip hop on the radio
  • A simple way to be productive during your commute to/from work

Fat Loss Journey Book “Just Keep Going!” Is Coming Out On September 25th 2016

Fall 2016 is officially here! Will you be giving into your seasonal cravings?

Find out about the client and seasonal situation that motivated me to write my next book, Just Keep Going!: How To Avoid Seasonal Weight Changes To Finally Get To The End of Any Fat Loss Diet Plan!


New Season…… New You?

Say goodbye to your short shorts and get your jackets ready because… Fall is officially here! Time to pack away your summer clothes and bring out your warmer clothes.

Have you ever paid attention to the fact that once your clothes change, so does your eating?

Wouldn’t you like to get some advice on how to handle your seasonal weight change?

In today’s video, MicVinny talks about his new book, Just Keep Going!: How To Avoid Seasonal Weight Changes To Finally Get To The End of Any Fat Loss Diet Plan!

Learn what it was like for one of his clients to lose weight during this tough time period.

Find out how a “easy” quick diet plan turned into a longer than expected fat loss journey. That journey is the basis of this new incredible book!

Also see just how confident he is in supporting his favorite (dysfunctional) NFL team!

Finally Finish Your Fat Loss Goals With Just Keep Going!

September 2016 is here!

Kids are back in school and football is back on TV! It’s almost time to say goodbye Summer and hello Fall!

With the season changing, I wanted to talk about seasonal cravings.

Do you suffer from seasonal cravings?

In today’s video, you will find out about the client and seasonal situation that motivated me to write my second book, Just Keep Going!: How To Avoid Seasonal Weight Changes To Finally Get To The End of Any Fat Loss Diet Plan!

Learn what it was like for one of my clients as he tried to lose a few pounds in a short amount of time. Find out how a “easy” quick diet plan turned into a longer than expected fat loss journey. That journey is the basis of this new incredible book!

Get your copy today from Amazon!!

3 Magnificent Ways To Beat Post Vacation Blues

I got a confession to make.

It’s embarrassing but it’s the complete truth. Every since I took my first vacation in over a year, I’ve been stuck in a rut. I guess you can say that I have the blues.

The post vacation blues.

Have you ever had the post vacation blues before?

I’m currently trapped in a severe case of the post vacation blues! My body may physically be home but my mind is still elsewhere. With my mindset gone, I see that my normal habits have gone out the window!

What’s the longest it ever took for you to beat your post vacation blues?

My blues have been the mixture of a perfect storm. While on vacation, I suffered my first severe allergy attack. I don’t get sick too often so this was a complete shock to my body. My natural reaction was to rest and eat comfort foods.

While on vacation I was six hours behind my normal time zone. Once back in my time zone, my body sought to stay six hours behind by not sleeping properly. This lack of sleep prolonged my post vacation blues.

Today is the day that I decided I have had enough! I see the danger signs of what will happen if I continue to stay in this mindset. I want to help you solve your own post vacation blues problem as well.

Here’s my advice on how to get out of your own post vacation blues:

Go To Bed Early

The sooner you can get your body back on schedule the easier it will be to break free of being a sleep deprived zombie. It’s amazing how simply changing one hour of time can affect one’s sleep schedule. When you travel for several days that easily turns into several lost hours of sleep.

Once you return home, you can never get those hours back but you can get yourself back on a healthy sleep schedule. Your body will want to resist and stay up late. Fight it and go to bed early!

That will set the tone for the next day as you gradually try to develop a healthy bedtime routine. This is a much better option than staying up late and waking up early. That’s a routine that’s just asking for trouble.

Don’t Say “Tomorrow I Will…”

The biggest excuse you can tell yourself is “tomorrow I will…”.

Stop it!

When coming back from a vacation, it’s very important that you get back to normal ASAP.

Now I understand that the day you arrive from your trip, you may be severely jet lagged. You don’t have to be perfect on that day. What you should do is find at least one normal thing to do on that day. By just doing one thing from your normal routine, you make it easier to get back to your normal home self.

If you tell yourself “tomorrow I will…”, you’re setting yourself up for a week full of excuses. It will become harder and harder to get back into your routine because you’ve convinced yourself that it will be done tomorrow.

Always live in the moment, not the past or the future!

Make A Home Cooked Meal

The first day back from your trip is the easiest to eat take out or fast food. Depending on the time you arrive home, it may be too late to go shopping. That’s why you should make a rule for yourself to cook the second day you’re back home.

Most likely while on vacation you’ve been eating out consistently. That desire to eat out will continue until you decide to break it. The sooner you make your own food, the better your body will look and feel.

If you feel that you won’t have time to go shopping, you could always do yourself a favor and grocery shop the days before your trip. Buy some simple frozen vegetables and meat that can be stored in your freezer. The day you get back, just thaw your meat out in your refrigerator, so the second day it’s ready to be cooked.

If you want to go the extra mile, you could just pre-cook an entire meal and freeze it. That way you can just thaw in the microwave and have a meal ready to go!

6 Warning Signs That You Need A Break From Weightlifting

Sooner or later it’s going to happen.

It’s probably happening right now and you’re just too dedicated to notice.

You have heard the old clichés such as:

Winners never quit.

You have to work hard to get hard.

It’s not exercise unless you feel pain!

Or whatever other macho term is thrown out there.

No matter how excited you are for your diet and exercise plan, you’re not going to be able to keep that energy up forever.

There’s going to come a point in which you will experience some setbacks. I would like to help you see these warnings before you completely crash and fall off your fitness wagon completely.

Here are 6 Warning Signs that you may need a break from working out:

Stalled Lifts

Our workout goal is to always get better with each following exercise session. Getting better can be defined as:

  • Adding more weight
  • Running a couple seconds longer
  • Doing more reps.

Your health and body improves, as you get better at exercise. If you haven’t been doing that, you’re just spinning your wheels at the gym.

When a person continues to work out for weeks and months, eventually they’ll encounter a phenomenon called overtraining (aka burnout). Overtraining is easy to misdiagnose.

When you first start exercising you quickly experience fatigue and soreness due to your body getting adapted to new stressors and exercise. That initial training week can falsely be interpreted as overtraining.

True burnout happens anywhere from 6 weeks to four months of non-stop continuous effort. We’re talking giving it your all for each workout session. When working so hard for so long, your body will naturally start to break down.

Lifting weights that use to be easy a few weeks ago, now become increasingly difficult even when the weight is lowered. Yes, It’s true that your lifts are not always expected to increase every single week.

But when you find yourself stuck lifting the same weights for the same reps for several weeks, that’s a sign that you need to take a break because your body could be experiencing burnout.

No Passion

If you are dragging yourself to the gym with no purpose, you’re lacking focus. Lacking focus makes you forget why you’re truly going to the gym in the first place. If you have no passion for lifting weights and exercising, you’re not going to try as hard.

Keep that passion!

It’s critical to have passion so you can get past sticking points and continue to grow.

Gym Attitude Impacts Diet Attitude

If you don’t care about exercising, why should you care about your diet? When we fail to do one, we typically start abusing the other. To have a good relationship, you have to treat both with respect. If you neglect one, the other is going to start suffering.

If you stop exercising, then the great results you get by eating healthy will not seem as important as before. When you’re kind to your gym time, you’ll find it’s easier to be kind to your diet.

Don’t underestimate this complicated relationship!

Think About Dieting 24/7

Being obsessed with your diet is never a good thing. Your body is already stressed from lifting weights and exercising. Adding more stress such as worrying sets you up for self-sabotage.

A diet should not define your life. Your life can still carry on despite what you eat. When we make our lives all about our diets, we give the diet all the power.

Our days start to become much more miserable. We start obsessing over the things we can’t eat vs. the things we can. Like a fiend, we start paying more attention to the scale. If that scale doesn’t say what we want it to say, we’ll second-guess our diets and curse at ourselves.

Those who understand diet is just a means to the end and don’t obsess over it will have a much relaxed journey than those who obsess.

Normally the longer you’re on your plan, the more you’re going to be on a diet which means you start to wonder if it’s even worth it. Once you become obsessed with it, that’s a great sign that you need to chill out.

cat yawningNot Sleeping Enough

If you’re under sleeping and going to the gym frequently, you’re hurting your body. I know it seems like there are never enough hours in the day, but you have to dedicate 7+ hours towards sleep.

Getting sleep is what allows your body to repair itself. Sleep aids in muscle growth and fat loss.

If you’ve been suffering from lack of sleep for so long, maybe it is a great time to take that break and focus on just sleeping more instead of going to the gym for a few days.


When you workout nonstop for weeks, the chances of you getting injured increase. As the workout sessions increase, it becomes easier to develop sloppy exercise techniques. All it takes is one bad second to equate to months of back, shoulder, knee, and etc. pain!

Don’t let the injury put you on the sidelines. If you find yourself having lots of minor injuries, take that break BEFORE those small injuries become major.

What Should You Do

If you are suffering from any of the above warning signs, all you need to do is take one week off from training. This off week is simply called a deload week.

During a deload week you can still go to the gym, but instead of your normal weight percentage, just decrease the weight by 50% and do 8-12 reps of your normal exercises.

That weight is light enough where you’re going through the exercise movements but still giving your body a break by reducing the workout intensity.

If all you’ve been doing is lifting weights for the past weeks, maybe take this week to do some much needed stretching. If you’ve been neglecting stretching, start incorporating it! Stretching helps with avoiding injuries. Learn a few stretches or take some yoga classes.

Additionally, use a deload week to remind yourself about your goal. If you didn’t have a fitness goal before, take the time to come up with a six-week goal.

Let the six weeks be another marker for yourself to check in on your progress. Possible take a deload week on your next cycle’s week six and repeat as you keep pursuing your fitness goals.

Taking a break is one of the most helpful ways you can accomplish your overall goal while still keeping your drive!

Try it for yourself!