Why The World Needs My New Travel Workout Course

With summer approaching more people will be taking some sort of travel in the next couple of months. Whether that’s personal family vacations or job related business trips. One way or another, you’re going to be away from home.

For the person who’s been working out nonstop developing that perfect lean summer body, taking a trip can be earth shattering! You’ve been hitting the gym every day and have gotten accustomed to using the equipment that’s in your gym. What will happen to your progress?

What are you going to do without access to barbells, classes and fancy cardio machines?

Some individuals may have just have just started their new fitness plan. Their confidence was slowly building. They had just completed their first successful week when all of a sudden a two day business trip shakes their reality.

“Should I even continue to get in shape? I’m just gong to lose it while on the trip!”

I use to have that same mentality. I would get frustrated when my 6 month Super Squat Strength Training Plan got interrupted. I automatically would accept defeat and assume that I would never be able to make the progress the fitness magazines was promising.

Do you feel the same way when you travel?

The Traveler’s 11 Step Cycle

As the weather has been warming up, I’ve been thinking about this a lot recently. Why do we have this All or None mentality?

There has to be a better way to approach working out on the road. It doesn’t have to be the following same ole 11 step cycle each time:

  1. Working out and feeling good while at home
  2. Go on the road
  3. Eat bad
  4. Barely workout
  5. Gain weight
  6. Come home
  7. Become depressed
  8. Eat crappy foods before deciding to change back to healthy
  9. Take weeks and/or months to workout again
  10. Finally start exercising and eating healthy again
  11. Repeat

I don’t know about you but I no longer want to accept that tired destructive routine!

That’s why I decided to do something about it.

An Unexpected Journey

MARTIN FREEMAN as Bilbo Baggins in New Line Cinema’s and MGM's fantasy adventure “THE HOBBIT: AN UNEXPECTED JOURNEY,” a Warner Bros. Pictures release.
I had this idea for a travel workout plan for over a year. I just didn’t really know if I was worthy enough to do it. A year ago, I had just left my job as an international business developer. I sacrificed a lot of money to go and discover what I truly wanted in life.

Some people thought I was stupid. Other’s courageous. I just knew I had to try something different, no matter how scary it was.

After a failed business attempt, I decided to just write a book. That book was just an accumulation of habits I learned and developed to help overcome my mental aspects of getting into shape. That book was called Release The Beast: Conquer Mental, Physical and Diet Challenges To Unleash The Champion Inside!

Instantly it became an Amazon #1 Best-Seller, which was a huge confidence booster!

That solidified that I was worthy of being an online fitness coach. That book helps develop the proper mindset but it did not provide any type of nutrition or actual workout plan. I decided that I would come up with my own routines by personal training others.

During the winter of 2016, I started personally training several individuals online. Some clients have had stellar results while others are still struggling with demons.

Training has been a great learning experience. It helped me realize that I should put together my own unique workout video course.

I’m not looking to be the next Shaun T or Tony Horton. I do not want to develop an Insanity or P90X type workout video course. I want a program that people will actually complete.

Insanity vs. P90X with Shaun T and Tony Horton pictures
Shaun T and Tony Horton

Why My Fitness Course Will Be Awesome

When traveling from the road, I wish I had a video that told me how to utilize my hotel room. All I would find is articles every now and then from people who don’t really get it.

They didn’t understand what it’s like to LIVE the LIFESTYLE!

They didn’t understand why it was so hard to stay motivated.

They didn’t understand how people with families, debt, and stress struggled to find the time while away on trips.

They didn’t understand the peer pressures of eating like your co-workers or family.

But I DO!

I know how to survive on the road. I understand what your mind must do to start accepting the reality of the road.

I understand just how crappy hotel gyms can be.

I know how to get you to IMPROVE not HARM your body during your next trip.

Your Next Travel Workout Plan

poolside at shangri la Kuala Lumpur

 

On June 8th, I started working on the MicVinny Travel Workout Master Course.

This video course is designed to address all the pains associated with working out on the road.

Not only will I be giving you advice, but I will also provide a year’s worth of workout routines that can be performed ANYWHERE!

To challenge myself, I have given myself a deadline to launch this course on Tuesday, June 28th. That’s about two weeks away from today!

That doesn’t give me a lot of time. There will probably be mistakes in the early versions of the course.

Because I know the course will not be perfect from Day One, I decided to do something extra. Those who sign up on the Pre-Sale list will get a special reduced price of the Travel Workout Master Course on June 28th.

I’m talking up to 80% OFF whatever will be the final price of the course.

It’s my way of saying,

“Thanks for trusting and supporting me while I continue to upgrade the course over the next months.”

I have a lot of work ahead of me so I guess I should stop typing now.

Look out for updates on the progress of MicVinny’s Travel Workout Master Course on this blog and inside the MicVinny Fan Club newsletters in the upcoming weeks.

If you (or someone you know) want to sign up for the Presale list, Click Here or go to http://services.micvinny.com/travelworkoutinfo

What 200 Days Of Calorie Counting Taught Me

I accomplished a major milestone on the morning of Friday, May 20th 2016. That was the day I finally reached my Countdown to 195 goal of achieving 195 pounds. Getting down to that weight was not as easy as it’s been in the past.

When it was finally achieved I felt a huge relief. As I was writing Week 27’s post , I logged into my Myfitnesspal account to copy that week’s food journal. To my surprise I saw that I had been logging for 194 days straight.

“Hmmm, I only got 6 more days until 200. Should I keep going?”

In What 100 Days Of Calorie Counting Taught Me, I talked about the pros/cons of calorie counting for 100 days straight. With 200 day so close I decided to keep logging and share the lessons I learned.

Here’s some additional lessons I learned after logging for 200 days straight:

I’m (Too) Honest

How many people do you know brag how easy it is for them to lose weight in a couple of weeks if they truly tried? How many of them actually did it and allowed you to follow them on their journey?

During my Countdown to 195 posts, I brought the readers along for my quest to drop 15 pounds of fat by the end of 2015. At that time, I naïvely expected the countdown to only last 5-6 weeks. Weight lost was easy for me in the past, so I thought this would be an ego-boosting breeze!

With the holiday season as my biggest obstacle, the countdown was going to be the perfect challenge and test for myself. I had just released Release The Beast, so it was impeccable timing to show that I backed what I wrote.

When six weeks turned into ten weeks that turned into sixteen..boy did I start to feel embarrassed. That was definitely not in my plans!

Here I was… a best-selling fitness author and online coach struggling to meet my fat loss goal in a timely fashion.

Most people I’ve seen would just stop posting the updates. I know countless weight loss journals that have been abandoned and left for dead. When asked about their progress, they would dodge around the question as if it was never asked.

“Fat loss? What are you talking about…I never said anything about me wanting to lose weight. You must have me confused with someone else.”

Well you see I’m proud of the fact that I was completely honest from the start. Every bad eating day was documented to a “t”. If I ate half a cake, you better believe I logged that into my food journal.

With 200 days of journaling, I realized very quickly that there was no place to hide. If I was going to hide, I should have not opened my mouth.

And that’s the honest truth!

Abraham Lincoln statue

Turning Cheat Meals Into Cheat Days And/Or Cheat Weeks

Looking at half a year’s worth of data reveals interesting habits when you stray from your diet. I’m a big believer of John Berardi’s philosophy of following your diet plan 90% of the time. That extra 10% leeway allows you to be human. There’s really little drop off from following your diet 100% of the time vs. 90% of the time.

You can do the calculations yourself and find that if you eat 25 meals a week you can afford to only have 2 cheat meals for the week for 90% or better compliance. Or you can simply have one cheat meal a week to keep things simple.

What you don’t want happening is turning cheat meals into a cheating binge. Looking at 200 days worth of journals, I clearly saw how I was not having just cheat meals, but cheat days and cheat weeks.

That’s a big no-no.

People who claim they are doing all they can to lose their weight fall into this trap easily when there’s no data available to them to see the truth.

After looking at my journal, it was clear to me that I did not need to do more cardio. I did not need to add an extra workout during the week.

Nope.

I just simply had to stop having cheat days & weeks.

You See Patterns

My biggest cheat days occurred during the weekends. I would notice that a late Friday cheat meal normally would extend into me eating at least one more cheat meal on Saturday. Whenever I did eat something “naughty”, I would continue to feel that I needed to finish the whole dish off that night or the following day.

That was a bad pattern.

I also saw how when having a normal day to day routine like going to work, it was easier to make healthy eating a part of that routine.

You See Your Addictions

Milk shakes, cheeseburgers, hamburgers, french fries, onion rings

I don’t’ know what it’s like to be a drug addict, but I do have an idea of what it’s like to be a food addict. There were periods where I was conscious that I was in the middle of a food binge. I knew I should stop, but I kept going.

I told myself,

“You’re better than this, don’t’ worry you’ll stop tomorrow”

Those tomorrows became increasingly embarrassing, as I had to input my data into my food journal. Looking at that information is what kicked me out of the habit.

Of course, it should have happened the instant I went overboard. But the journaling did act as a constant reminder that:

“Hey, at least you’re consistent with this one thing…documenting everything. So what will people think about you when they see this week’s entries?”

That was the thought that help me kick the bad habits.

You Need Persistence

It takes a very special something to continue to keep recording your food intake. It’s a great test of persistence. It shows that no matter what, I’m not giving up.

The recorded data is going to save my health in the log run. Whenever I need to do research on what Mike was doing from Thanksgiving 2015 through Spring 2016…these journals will be proof of what I SHOULD NOT be doing as well as WHAT I SHOULD BE doing.

There will be no more second-guessing because I have all the data I need to make informed decisions in my life.

The foods that caused me pain before were still causing me pain during the challenge. Why do I need those foods in my life? That persistence paid off to my future self and plans.

You Should Enjoy Eating

Some folks are too tied down in trying to make their macro’s fit the precise percentages. If on a 40/40/20 split, too many folks are focused only on eating exactly 40% of protein, 40% of carbs and 20% of fat.

If their fat numbers are down, they will force feed some oils into their foods to make the calorie goods happy.

Take a deep breath and…Relax!

Women eating salads and laughing at a outdoor patio restaurant. Photo is courtesy of WiseGeekWhen losing weight, it’s important to keep track of calories from time to time. But if you aren’t enjoying your meals and the process, what’s the point?

I understand that there will be times when food will be restricted but that doesn’t mean it HAS to be bland and boring. There are way too many food options on this planet. You should find ways to enjoy that meal.

Don’t just think of it as numbers (fats, carbs, protein, calories, etc.) on a restricted page.

When eating dinner, appreciate the communion that should be going on with that meal. Somebody took time out of their day to package the items in it, give thanks!

If at a dinner table, try to socialize with your family & friends!   After all, you are logging your food journal to be a better person right? That doesn’t just stop with those macros, actually interact and engage the world!

200 Days Of Food Journaling Is Too Much!

My final advice is that nobody should be attempting to log for 200 days in a row! A couple of days to maybe a few weeks are more than enough to tell you what you need.

I only recommend logging when you can’t figure out why you’re not dropping weight and/or to be accountable. If you keep doing this for too long you start to lose focus and might even fudge some of your numbers which isn’t the point.

9 (OMG) Warning Signs That You Might Be A Diet Groupie

“Oh man he’s so RIPPED!”

“Seriously, that’s all you got to do…I’m so jealous”

Men and women across the world obsess over superstars. We want to do our best to look like them. Whether it’s actors, athletes or reality stars.

The diet and fitness magazines exploit this obsession by showing readers how the superstar lost twenty pounds for a particular casting role!

“You too can get the same results! Come see their diet!”

That obsession doesn’t just pertain to superstars. Have you ever had a conversation with a friend that lost a few pounds? You look at them and become envious. In the midst of your conversation the voice in the back of your head tell you,

“I’m wasting my time with my current plan, it’s time to start doing what John is doing!”

How many times a month does that voice pop up in your head? If you constantly hear that voice and/or switch your nutrition plan, you might be a diet groupie.

Here are 9 warning signs that you might be becoming a diet groupie.

Looking For One Missing Ingredient

When seeing another diet plan you figure that it will contain that mythological magic food that will finally push you over the edge.

“Bone marrow soup…of course!”

“Coconut oil in ever meal…Why didn’t I think of that!”

“No meat at all…..Why didn’t I do this years ago!”

“Caveman didn’t have microwaves…of course!”

I hate to break it to you but there’s not one magic ingredient out there that’s going to instantly drop ten pounds of fat in five days. If you are capable of losing that amount of fat in that short amount of time, you obviously need to work on being consistently healthy first and not some magical ingredient!

Jealous Of Other’s Success

“How come Louis got to lose all that weight on his diet? I’m still struggling to lose the same pound! It’s not fair!”

If you spend more time being jealous of a friend’s weight loss success than congratulating them, you could be a diet groupie. A diet groupie is not able to see the big picture because they are only focused on themselves.

Diet groupies will always hate other’s success.

Team Paleo vs. Team Vegan

Diet groupies believe no one but themselves deserve the results because no one works harder than they do.

Develops A Crush

If ever time a new diet pops up and you get that warm feeling like you’re in high school all over again…you’re a diet groupie!

It’s just like having a crush on that new girl in school. Despite all the perfectly good looking girls you grew up with at your school, the “new thang” becomes your obsession. All of the other girls look boring now when compared to this new girl.

Diet groupies treat diets the same way!

Seriously, when evaluating a potential diet plan, check to see if the thought of going on a new diet plan gives you butterflies in your stomach.

If it does…you got some issues!

Wants Faster Results

We’re inpatient people and diet groupies want to diets that give them results NOW.

If the diet plan talks about making your eating a lifestyle change….BORING!! Who has time for that?

We want that diet plan like we want our fast food! Simple, fast and with as little effort as possible!

Miracle Cure in a bottle

 

New Years Resolution

If every year you tell the world that you’re going to lose some weight and give up on certain foods after New Years…..AND you barely make it a couple of days….You’re a diet groupie!

Resolutions are meant to be for the long haul. Like I said in the previous section, diet groupies don’t have time for that!

Groupies love to use the holiday season as an excuse to brag about a plan while gorging themselves. Once the holiday is gone, so is their motivation to follow through.

Extremes

If you feel that you need to go from eating chocolate cake every night to eating boiled chicken breast with no seasonings plus raw broccoli 5x a day……you might be a diet groupie.

There’s no good reason to be so drastic in your change of plans. Diet groupies are setting themselves up for severe failure when going from one extreme to the other. A rational person would take small steps to get their diets in order.

Lack Willpower

Diet groupies have not developed the willpower to make it for the long haul. Successful dieters had to use incredible willpower to get through tough times. Those successful dieters most likely had a couple of slip-ups, but didn’t’ let that distract them from their overall goal. That takes incredible disciple.

Boy looking at a plate of cookies showing willpowerWeak Mindset

A healthy life all starts in the mind. If you are not mentally healthy, no amount of dieting will fix it. That’s why there are eating disorders for overeating and under eating. Despite being on opposite spectrums, They both develop because of mental issues.

Diet groupies fool themselves into putting all their energy on what’s going in their plates instead of making sure that the thoughts inside the brain are healthy as well.

Looking for Trends

Just like young teenagers, if a hip magazine article says something isn’t “cool” anymore, the diet groupie will shun them as well.

How many reading this still think carbohydrates are bad for you?

Does your grocery store have a gluten free section?

Organic vs. Local….?

I rest my case!


Take a hard look at these 9 warning signs next time you even think about starting a new diet.  You may just discover that you’re a diet groupie!

 

 

8 Productive Evening Rituals You Should Do After Working All Day

See ya tomorrow, I’m out of here!!” is the favorite battle cry of 9 – 5 workers across the world. There’s nothing more joyous then the moment you leave your job and head out that door.

Man, I can’t wait to get home!

Depending on where you live, you now brace yourself for a 20 minute to hour long long commute home. Being stuck in that traffic only adds fuel to your after work fire.

After braving the traffic you finally arrive at your sanctuary. Your castle where you can be your own king or queen. The instant you enter that door you transform again. You are now about to enter into the…

The After-Work Evening Zone Time!

If you’re like most people, all you desire to do is sit on the couch and turn on the TV while browsing your mobile phone. Some meal called dinner interrupts this pattern. Once dinner is over you most likely will go back to the couch to watch some more TV and browse your phone.

As you prepare for bed you realize that tomorrow is another workday, and you got to repeat this whole nonsense again.

Wouldn’t you like to break this evening cycle? Here are some ways to start maximizing your evenings.

Commuter Stress Relief

How do you spend that time commuting once you are done with work? Are you calling family or friends? Are you listening to the radio?

Majority of the time you will be either going home or about to do your evening workout. Which ever is the case you should take advantage of this time by having some “me time”.

If you’re a parent you already know the craziness that your kids will have in store for you when you meet them. Their needs always come before your own. Prep yourself before that encounter.

Take advantage of these commuter hours by listening to something that will actually relieve your stress.

Maybe some meditation music? Or how about a podcast? There are tons out there. Use this time to better yourself instead of just being a mindless zombie prepping for the home.

If you’re about to workout, use this time to clear your mind. Do the above as well, but end your time with a selection of music that motivates and pumps you up.

You want to feel good going into that workout. Use this time to carry some positive vibes and crush it!

Pack Your Gym Bag

If you have a 9-5 job you will be working out in the morning, lunchtime or after work. In each of those scenarios you’re going to need a change of clothes. Do yourself a favor and pack that bag as soon as you get home!

This will save you tons of time in the morning. Make it a ritual to do as soon as you get home.

Eat Dinner At Home

dinnertable

 

Whether it’s you or your significant other that does the cooking, try to develop a healthy habit to actually eat at home. Having a nightly meal schedule with home cooked meals will get you healthier than eating out ever night.

When eating out every night, the chances of you eating too many calories or foods that don’t help you reach your fitness goals increase drastically!

Work on creating a weekly/monthly meal schedule that allows you plan your meals each night. This will make grocery shopping a lot quicker and effective. Also eating at home decreases the feeling that you have to eat EVERYTHING on your plate!

Engage With People

One of the beautiful things about eating at home is that you can interact with families. Eating together is not as popular as it used to be. We feel our lives are so complicated and rushed. Take time and settle down! Learn what’s going on in each other’s lives. Actually look up and TALK!

Just the act of talking helps relieve all the stresses of your day. It’s a good feeling to hear other’s opinions about your struggles so you know that there’s people out there that care and listen to you.

If you live by yourself, give some of your family and friends a call when you get home. You could even do the call on your way home from work. Use it to actually engage and interact. It should not be stressful.

If there is any anger from the day, chatting is the best way to get it out your system. How many times have we let something bad that happened at work fester inside for weeks! What eventually happens is just a lot of anger that can explode at any time.

Get it out, so you will not be a ticking time bomb!

Pack Your Lunch

Lunch box packed with food

 

I’m a big fan of bringing your own lunch to work. The easiest way to eat healthy is when you take the time and effort to pack lunch yourself. Once dinner is over, it’s a great time to pack leftovers for tomorrow’s lunch.

If no leftovers, go ahead and create lunch while cooking dinner. This saves a whole bunch of time in the morning. All you now have to do is pick it up in the morning.

Don’t forget to fill out your water bottle also and pack it!

Electronic Cut Off Time

We love our TVs, computers, mobile phones, e-readers, etc. a little too much. These are the ultimate distractors. One look on YouTube can turn into hours of Thug Life Animal videos! With all that stimulation it becomes hard for our minds to want to shut down.

It’s like a moth to a flame, and once that flame is gone our brain doesn’t know what to do with it. That’s why the majority of people who have sleep disorders chronically over use electronics.

Do yourself a favor and adapt a cut off time anywhere from 30 – 60 minutes before bedtime. Use that time to unwind your mind. It’s hard to develop this habit, but if you want better sleep you have to give this a try!

Read

When going through your electronic cut off time, why not catch up on some reading?

Reading is one of the classic ways to relax your mind. Educate yourself and learn something new, or go to a fantasy dragon land!

Take A Bath

spabath

Who takes a bath in the evening hours?

Those who don’t have stressful lives, that’s who!

Soaking in the bathtub is an overlooked way to relieve your stress. It’s the ultimate relaxation tool that you probably forget you have in your home.

Aim for at least twenty solid minutes. The more you can get the better. Light some candles, get that relaxation music going and enjoy!


These were some tips on how to maximize your evenings for a better tomorrow. Use them tonight when you get home and I promise that tomorrow will be much more productive!

6 Handy Tips To Stay Fit During Your Next Business Trip

Have you ever been in the Fitness Zone?

You know, that magically place where you’ve been consistent with your workout plan and eating habits.

Life feels very good until you get that dreaded notification…

You’ve got an out-of-town business trip coming up!

Do you remember your last trip?

Remember how you came back with over 5 pounds on the scale and a good 2 inch increase around your waist!

Your enthusiasm about being in the Fitness Zone slowly diminishes. As you ponder about the weeks to come, you think to yourself:

Why even keep going! I’m just going to be out of shape while on that trip!

Well, my friend you no longer have to think that way! This “Mr. Shy Guy Turned Fly Guy” is here to help with these six handy tips to stay fit during your next business trip.

Get Your Work Schedule Itinerary

Reach out to your supervisor or whoever is running the trip and find out as much details as possible about the trip. Ask the following questions:

Where will you lodge?
Where will the meetings take place?
What time do we have to be ready?
How long will each day be?
Will I be cooped up inside a building all day?
Will I be able to go out for lunch?
Will we be having a working lunch?
Will we be taking the clients out for lunch?
Will the clients be taking us out for lunch?
Are we anticipating after hour meetings?
How long is the trip? Days? One-day?

These questions will help you develop a sense of how the trip will probably go. This will now allow you to properly plan the next training methods.

Pick The Hotel Yourself

hotel front desk

 

If you have the option of picking your own hotel, here’s what to look for:

Hotel gym

This will ensure that you have the ability to get some type of workout in. It may not be perfect but it is a gym. Having one in your hotel will increase the chances of you actually using it.

Refrigerator

If staying for multiple nights you want to be able to properly store any foods that will be purchasing for your stay. This will keep you from overeating and straying away from your diet plan.

Microwave

Very good thing to have as an option. It will allow you to eat and reheat healthier foods.

Kitchen

This is a big must have when traveling on the road for a long period of time. Having a kitchen means you don’t have to be a slave to restaurants. You can actually make simple quick healthy meals.

Swimming Pool

This one goes last on the list because it’s purely optional. What I like about hotels with swimming pools is that the majority of people don’t swim as a form of recreational activity. Take advantage of being on the road and do this mostly forgotten exercise.

Also, if the hotel has a swimming pool, maybe they have a hot tub/Jacuzzi? When was the last time you soaked your stress away? Heck, take advantage of it and treat yourself to this included spa treatment while your companies paying for the trip!

Bring Workout Clothes

How often do we give ourselves the excuse that we don’t want to over pack clothes? Well if you’re serious about getting healthy, it’s time for you to always pack your workout clothes first. Make this a rule of yours.

From now on when you pack your luggage, you will always include at least one pair of workout clothes. I say a good start is one pair of shorts and two workout tops. If your hotel has a swimming pool, don’t forget about your swimming trunks!

Make A List of Restaurants

Today’s high tech world of the Internet and mobile phones is truly a blessing! Take advantage of this engineering phenomenon by looking up restaurants near the hotel and work site you will be at. What you want to do is find restaurants in which you can order foods that will keep you on track. There’s nothing worse then being on a business trip and giving into the typical greasy burger and fry combo from “McDevils” or whatever burger joint.

Just because EVERYONE else is doing doesn’t mean you have to. You want to be above average, so go that extra mile and do a quick research.

Find A Local Gym

Jogging on treadmills

 

Gone are the days of “Locked In 4 LIFE” contract gym plans. Gyms today are scrambling to get new members. That’s why most gyms offer guest passes.

Most gyms will gladly give you a guess pass if you let them know you’re in town on business. Some will even give you a pass for free. A minority of the gyms may charge you a small fee.

If you are on a weightlifting routine and want to keep making those gains, this is a great way to keep going. Make it a challenge to yourself to do what it takes to be the best.

Check in with the hotel as well. They may have a special arrangement that allows their guesses free or discounted access at a popular local gym.

Do AM Workouts

If you’re on a business trip and you have no idea what your schedule will be like, do yourself a favor and workout first thing in the morning. All it takes is at least 5 good minutes.

Jumping jacks, sit-ups, walking up and down the hotel steps, push ups, shadow boxing, treadmills sprints, Dumbbell circuit training…JUST DO SOMETHING!

Five minutes of something will get you to your promise land faster than an eternity of doing nothing.

Check out my book Release The Beast for some good advice on changing your mentality about working out.


 

Now you have six useful tricks to use for your next business trip.  No longer will you be afraid because that once dreaded road trip will be one waist shrinking, fully productive fit trip!

Let me know what you think by leaving a comment below.

Also if you’re interested in letting me help coach you while at home and on the road, check out MicVinny’s online coaching services.