Junk Food Diaries: New Edition of A Valentine’s Day Heart Break

I took a glance at the calendar when I awoke this morning as if it would read differently:

February 14th aka Valentine’s Day!

I couldn’t believe it was happening all over again. Last year, it was that incident with Ms. Hines.

This year my mind was messed up by someone new. Someone I would have never predicted making this huge impact in my life. This feeling came out of now where.

I jumped out of bed and put on my gym clothes because I had to meet the guys at the gym. We were working on this new potential new fitness dance class.

I was hoping my boys would help get me out of my funk. We had this special sort of brotherly bond since we were kids. They had been with me for years and knew all about my earlier crushes.

As I got the gym, the guys were already there. They were in the gym’s classroom studio doing a quick stretch.

“Hey Mike…..you doing good man?”

I lied and told Ricky that I was good.

Johnny could tell I was lying:

“Mannnn…Mike we know you lying! You got it bad! You need to talk about it”

I turned my head to the mirror and tried to remember how did I get to this place……


I don’t love her
I tried to tell myself
But you can see it in my eyes
So don’t deny
I can’t fool no one else
The truth is in the tears I cry cause


It started back in August. I was casually shopping when I saw her from the corner of my eye.

I had never seen anything like her in my life!

I thought she was one of the most attractive things I’ve ever saw!

She was such a sweet looking thing!

I approached her and was able to get her phone number. Several weeks later, we were spending Saturday nights together watching Netflix at my house. It was incredible!

I remember glancing into her eyes and thinking….


If it isn’t love
Why do I feel this way
Why does she stay on my mind
If it isn’t love
Why does it hurt so bad
Make me feel so sad inside
(If it isn’t love)


I had to make sure she didn’t know how I truly was feeling.

I wasn’t ready to settle down!

There were still other girls out there that I wanted to spend time with!

We made a pact that this would just be a casual friends with benefits type relationship. She even made me promise….


I told her I’d never fall in love
But now I know better


Sometimes I would go weeks without seeing her.

Which was fine, but she was definitely on my mind. I know we didn’t want an exclusive relationship but I was catching feelings hard as the days got darker and colder.

It even hit harder that day after the New Years….


How does it feel
I can’t describe this feelin’
That came when I saw her last night (Oh)
She got to me
I’ll let you know the reason
I saw her with another guy so

If it isn’t love
Why do I feel this way
Why does she stay on my mind
If it isn’t love
Why does it hurt so bad
Make me feel so sad inside
(If it isn’t love)


I confronted her and asked her how could she do this to me. She argued back and reminded me that we were not exclusive.

She was one of the finest girls in town and knew that. All the other guys would holla at her so she wasn’t ready to settle down.

That’s when I blew my cool!

I said some things, she said some things and next thing I knew I told her that we should break up altogether and never hang out because she was just bad for me!

It was right after Martin Luther King’s Day that I started to think maybe I was wrong. I tried to call her…..


Maybe she’ll take me back
(Hey girl he’s begging)
I made a big mistake
(Won’t you forgive him girl)
Now I can feel it
(He’s never felt before)
I really love her
(You love her…WHAT!?)


Yes, I truly did love her!

I realized that nothing else in this world gave me the incredible feeling she did when we were together! Sure, I would feel bad that next day but those minutes together were some of the best times of my life!


It took my heart
To shatter in a thousand pieces
Before I’d ever drop my pride
Losing love worrying about my image
Really helped me realize that


“Yo mike!! Where you space off too?”

Oh, sorry about that guys.

“Get back in line and let’s practice this dance! We only got 30 mins to get it right”

“Man Mike……who knew that you would act this crazy over some darn Girl Scout Samoas Cookie Ice Cream!

You know you had to cut it out of your diet if you were going to lose those pounds! Man up and get over it!”

Girl Scout Samoa Ice Cream from Edy's

Yeah, Ronnie was right. It was time to let go. I had bigger dreams for my body and that girl scout ice cream was poison. But still…..

If it isn’t love
Why do I feel this way
Why does she stay on my mind
If it isn’t love
Why does it hurt so bad
Make me feel so sad inside
If it isn’t love

Why You Should Avoid Being Like The 90% That Stopped!

Are you still strongly pursuing your fitness goals or have you become like the 90%?

When faced with your first fitness crisis this year, what did you do to handle it?

When did you stop going to the gym?

Who was there to help get you back up?

In this video, MicVinny talks to you about the steps you need to take to actually create a lifelong change. It’s hard to do something new, so that’s why he’s here to help enlighten you to help you get towards your end goals!

Video Highlights:

  • How the weather outside effects your willpower to follow your fitness goals
  • Why you need accountability to get through the rough times
  • Why you might not have made it past the third week of your New Years Resolution
  • Letting someone grab your hand to get you back on your feet
  • How to win some money when you train with MicVinny’s Online Services

The Hidden Lesson You Must Learn From Martin Luther King’s Day

One of my favorite national holidays is Martin Luther King’s Day.

As I have become older, the importance of the holiday has increased. In my younger years it was just a holiday we got off of school. My teachers would teach us some brief history about Martin Luther King, Jr but it only lasted for a day or two.

You see I grew up in northern Virginia, just south of Washington DC. When you live in a historically rich area such as that, you have a lot of history thrown your way. MLK was only a brief history lesson in my textbooks.

As I got into my early teenage years, I started to realize that there was an entire month dedicated towards Black History.

“Why did we need Black History Month?”

Martin Luther King was everyone’s go to source for black history information so why did their have to be a whole month of it? My teachers mentioned George Washington Carver and Harriet Tubman but we all knew who everyone seemed to talk about!

I remember whenever there was talk of black history, the face I would always see on posters in classrooms or commercials was Martin Luther King’s. I blindly accepted that Martin Luther King was the only significant major black contributor to black history for many years.

In my middle school years, my county started a “I have a dream” speech contest. The contestants would echo parts of that speech into their own dreams. I heard that speech several times over the years. Never the full version, but just enough to get the jest of the message.

I Knew The World’s History…

As I advanced in my school years, I learned about Greek history, the Roman empire, Alexander the Great, The Renaissance and various other European centric topics in my history class.

You see I was a history fanatic. I loved to learn about the past. It is only through the past that we can learn what we should not do. In order to know what those mistakes were, we first must know how it came to be.

Understanding how the world got to where it currently is, fascinated me. In my college years, I decided to take a western European history class for my core history credit. Not only did I take one class, I took two western European courses (Pre and Post World War One).

I remember as the second semester of my college years started, a friend of mine told me she was taking an African American history course. She told me that I should think about taking it as well. I brushed it off because I knew that there was nothing in that class for me. I was always in advanced classes and knew all there was about the history of the world.

I didn’t need to know about being a black in America because I was already living the life!

Boy was I in for a rude awakening four years later when I FINALLY took the African American class!

…What About My History?

In today’s day and age, we use the term “woke”. That basically means that you are no longer ignorant to racial and social injustices in the world because you are aware of the truth, and the truth is very powerful!

Hands down, the best class I took in my college career was African American history! In less than one chapter form the required reading, I learned more about the historical achievements of black men and women than my previous 15 years of education.

All those years of me being on this planet thinking I knew my identity was shattered. I realized that my school system had failed me. I had failed me! As advanced as my classes were, they did not teach me a thing about my own history! The only thing they thought me was that Martin Luther King was a squeaky clean guy.

As the class continued, we started reading about Martin Luther King and Malcolm X. When I saw the name Martin Luther King, my eyes rolled because I thought “hear we go again, the same old I have a dream speech”. Was I in for another rude awakening when I saw how similar Malcolm X and Martin Luther King were!

There was more to Martin Luther King than what most history books seem to paint. He was a complicated man stuck in a movement. He was by no means a perfect man! He was know to cheat on his wife with other woman!
Additionally, the sit-ins, and boycotts were by no means cake walks. Despite the non-violent approaches, the protesters were constantly met with violence and vulgar words. He was arrested over 30 times in a ten year period!

He and his organizations knew what they were up against and kept fighting anyway. In today’s day and age that’s really saying something. It’s hard to image too many people being able to take such a major stand with so much being done to oppress them.

It takes you becoming a better person to get towards that level of self-control.

What Are You Complaining About?

I’m a guy that’s trying to get people to just eat healthy and exercise on a daily basis. When people try to give me their reasons why they can’t do something, all I have to do is remind them about the Civil Rights Movement. If you want to talk sacrifice, those brave men and women put their lives on the line to make changes!

Your co-workers ordered pizza for lunch?

So what! You’re going to be working in an office that smells of pepperoni while your co-workers are laughing?

That’s nothing compared to being stuck in an alley with the smell of pepper spray in your nostrils while rabid dogs are biting you!

Is your family’s life constantly being harassed by the FBI?

Yes, the same organization that is supposed to protect you has made it their #1 goal to cause you and your family to be torn apart. MLK faced threats from them as well as thousands of others on a daily basis just for wanting to be treated like a human being!

That’s a real sacrifice.

We live in an age of entitlement. It’s rare for folks to really show gratitude or appreciation for how things got to where they are. The fact that I can be a black fitness coach training individuals from all over the globe is remarkable!

I have Martin Luther King and the countless others that paved the way for me to thank.

Trust me, I know there are other African Americans who’s stories need to be told (ummm what about the real women behind Hidden Figures?). I know that their tales need to be added (not subtracted) from our school’s history books. For that to happen it all has to start somewhere.

For me, it was the simple acknowledgement of the life of Martin Luther King, Jr!

Next time you complain about your diet or exercise, just remember what true sacrifice looked like……….Stay humble and aware my friends!

Remembering George Michael’s Gift To World

Hear me go down memory lane as I pay tribute to one of my favorite pop icons, George Michael

We’re taking a brief break from fitness today to talk about the lost of a beloved pop star from the 80’s and early 90’s.

On December 25th, 2016 the talented songwriter/singer George Michael passed away. Ironically, his hit song “Last Christmas” will always be that……his last christmas

Who could have predicted that this English guy would impact this future traveling fitness coach growing up?

Watch the full video to find out exactly how George Michael’s music gave me some of the best memories of my life!

Video Highlights:

  • What George Michael’s music meant to my family growing up
  • My first serious school crush
  • The unknown impact you can have on the world
  • Tomorrow is not guaranteed so get started today!

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!