Interview with Personal Trainer and Sports Nutrition Specialist PT Mike

By Mick Michaels

Health and fitness is at the core of our overall physical well-being. For some of us, this also has a direct effect on our mental, emotional and spiritual well-being as well. For those who have had their health and fitness levels sidelined long-term by illness or injury, it can be a challenge just to maintain the basics. Often you hear older individuals heed warnings to their younger counterparts stressing the need to take better care of oneself while they can as they “won’t be young forever.”

For those of us who have just neglected, avoided or never thought or considered about health and fitness, it really is never too late to start. A little goes a long way as well will see as we speak with Personal Trainer and Sports Nutrition Specialist PT Mike.

AIMPOINT: Hello, PT Mike! Welcome to AIMPOINT. Thank you for taking some time out of your day to chat with me, it is greatly appreciated.
PT Mike: Thanks for talking with me!

AP: A lot of people shy away from and even avoid implementing some sort of workout and diet program into their lives because of feelings of being overwhelmed or even taxed. It can be very stressful. Does health and fitness have to be such a grueling process of complicated exercises and food choice unknowns?
PT Mike: It's completely understandable...there are so many choices available and so much conflicting information out there... it's hard to know what's right and what's not...and it's no surprise people tend to choose to avoid it altogether. But it doesn't have to be this way.   Years ago Susan Powter used the phrase "stop the insanity," and she was right.  We just need to stop chasing fire trucks and just focus on the basics...without them there is no foundation to build on. Start simple. Start with achievable goals; make it a progressive build...slow and steady really does win the race.

AP: What works for some, may not work for others. It seems that personal fitness can be a hit or miss sort of game.  How can people who are struggling to make good choices find what works best for them? Is there a method to the seeming madness?
PT Mike: Again, slow and steady.  Start with intake. What are we eating?  I always recommend that people begin to keep a journal of what they eat, when they eat, how much they eat...and include anything that might affect the decision to eat; thoughts, emotions, stress levels, environment, company.  Besides just being hungry, other components can trigger when, how and why we eat.  Once we have about a typical week's worth of food journaling completed, we can assess what we need to add, subtract or modify. We all know the foods that are not so good for us…so start there and subtract from or exchange them for better things... Begin with the food we already eat and go from there.

AP: How should those of us who have never been to a gym before approach beginning an exercise fitness regimen?
PT Mike: There's a theme here...and it's slow and steady. First, consult your doctor before beginning any program. Make sure everything is where it should be.

If you are a gym or weight resistance first timer, then less is going to be more… There is a tendency for people to go overboard the first time out.  There is an immediate high.... adrenaline is pumping...we are doing something and we feel good and want to push it...but the next day can be devastating...soreness, aches, exhaustion. This can quickly derail our plans and create hesitation to do it again...so less is definitely more.  Start with a light warm up and stretching, this just gets the blood flowing and the mind prepared.  Then begin with some light, basic, large muscle group exercises; chest press, shoulder press, bicep curl, triceps extension, lat pull down, maybe wall squats or lunges...two sets of each, eight to 10 reps tops...again light weight only.  Finish off with a leisurely 10 minute walk on the treadmill. That's it, a full body workout in under 30 minutes.  When you are at the bottom of the ladder and staring at the lowest rung, there's only one way to go.

AP: What can us first timers expect from our initial gym outing?
PT Mike: First time in a commercial gym can be an eye opener.  There are all kinds of fitness enthusiasts...moderate to extreme, occasional to daily, loners and social butterflies...just like life.  I always tell people you are at the gym for a specific reason and for a limited period of time...make the best use of that time and stay focused, don't get distracted.  Don't get hung up on what other people are doing, the gym isn't the place to try and keep up with the Joneses.  We want to avoid injury and make positive gains that propel us into the next workout and into better health. Stay focused and stay to the task. Be smart and be safe.

AP: Not everyone wants to be an exercise extremist, fitness model or even an athlete.  But many of us do want to be healthier and in better shape.  What are some basic steps we can do right now that will get us on the fitness straight and narrow?
PT Mike: Cut out the stuff that we know is bad....sweets, sugars, fatty foods...smoking, alcohol, drug use as lifestyle choices....stress, toxic environments and toxic individuals.  It’s important for us to eliminate obstacles that may be preventing us from moving forward and reaching our goals; no matter how subtle they may be....cause over time, they will compound. The cleaner the slate, the better the start…the better our chances will be for success. It's a process and can't be done overnight, but it can be done.  At the end of the day we need to be happy with who we are and if we aren't, things have to change...it's a matter of seeing that end result and setting ourselves up for success.

AP: With health and fitness, can too much of a good thing be a bad thing...does it have its downside?
PT Mike: Too much of anything can be a bad thing...we can become obsessive and at times create restrictions for ourselves as well as losing sight of why we are doing this.  We also run the risk of tunnel vision or thinking and becoming closed minded.

With fitness, over training is always a concern.  We want to avoid long term muscle soreness which can have the opposite effect making us weaker, putting more strain on the body and raising our chances of incurring injury.  Not to mention the mental effects it wreaks. In time, the mind and the body will shut down.

Trying to eat right can cause people to cut back more than they should in an effort to make the weight...focusing on the number on a scale and not how they feel. These types of behavior can lead to other problems as well.

Slow and steady and in moderation... it's about the long haul, and long term is where it counts. Remember how I said the negative things, regardless of how small and seemingly insignificant they may appear, will compound over time? Well so do all the small, positive things we do...they all add up.  Take things in stride and enjoy the ride.

AP: Are there fitness and diet pitfalls we should be aware of?
PT Mike: If it seems too good to be true, it probably is...
Avoiding over doing it...whatever "it" is. Be smart and sensible.

AP: How should we track our progress?  What are realistic goals we can shoot for to keep us inspired and ensure success?
PT Mike: I encourage people to use a journal to track their progress.  This not only keeps a record of what has been done but it serves to make us accountable.  We are ultimately responsible for what we do and if we write it down, we make a commitment to follow through.  Sure we will stumble and fall, that's normal and should be expected...don't get hung up over it though.  Use the journal to review our steps and pick up where we left off.  Stumbling and falling allows us to enjoy the success so much more.

Realistic goals are goals we know we are capable of achieving, even if they are somewhat challenging. A challenge is good. We just have to be willing to do what it takes and it takes time.

Losing a half of a pound a week by just eliminating some iffy food choices doesn't seem like a lot but over the course of a month it's two pounds...it compounds. It's a place to start.  Making it to the gyms two times a week or exercising at home three times a week for 20 minutes...these are things we can realistically achieve...these are things we can build on.

AP: What's a good regimen ratio we can look to make part of an already busy lifestyle?
PT Mike: Time is the most valuable thing we have...nothing can replace it...time is of the essence and what we make of it.
If time is a factor then short bursts of exercise are better than none at all.Maybe a quick 10 minutes of walking the tread in the morning and a second round at night three days a week to start.  Same goes for light resistance training.  Short bursts and make them count….maybe upper body in the am and lower body in the evening, three days a week. These are just ideas…tailor things to fit your fitness needs, and of course, your time.

Some other suggestions we have all heard before but are always worth repeating: If you drive to work and park in a lot, park as far away from the front door as possible...the steps add up. Then skip the elevator and take the stairs. Pack your own healthy lunch and snacks...this will help you avoid getting stuck with bad office pizza. Plus it helps you mentally set your standards and avoids regrets later once the moment to indulge has passed.  My uncle always said, "Where there is a will, there is a way."

AP: Many people hate doing cardio. Aimlessly running or pedaling a bike seems to detract people from taking on such a charge...coupled with sweat and exhaustion, it's not everyone’s cup of protein shake so to speak. And those dealing with injury and pain would just rather not.  What are some things we can do to include cardio and make it more enjoyable?
PT Mike: You are absolutely right...cardio, for some is a tough pill to swallow. I tell people that for it to work, to really have the benefits, we have to enjoy it.  If we don't enjoy it, what's the point? If being on a machine, indoors is not your thing, take the party outside.  If running isn't your thing, then briskly walk…if that is too much then stroll with a purpose.  The goal is to move.  Find ways to move.  Ditch the lawn tractor and get a push mower or walk behind.  Walk the stairs at your home, doing three or four sets of six up and down reps. Again, just suggestions. There are plenty of opportunities to get ourselves to move.

Dealing with injury can be cumbersome and definitely suggest you talk to your doctor and or physical therapist about what is able to be done and to what level of intensity before beginning any cardio or exercise regimen. Just take it slow and steady.

AP: What can musicians do while on the road traveling to incorporate some sort of fitness routine?
PT Mike: If the hotel has a gym or pool amenity, use it. If not, I always suggest packing some fitness bands and doing a workout in the room.  If that isn't possible, body weight exercises like push-ups, sit ups and the like can also be done in the room.  Take a walk around the hotel parking lot...it doesn't have to be some long, grueling ordeal...just a quick 10 minutes to charge the muscles and release some tension the body may have stored while on the road.  A little can mean a lot.

AP: Being on the road has its own challenges for any artist; tight schedules, long distances cramped up in a vehicle and more likely than not, food choices are often not always the best available. How can we look to make the best food choices given our often limited choices?PT Mike: This can be a challenging task, especially given that most truck stops and convenient stores don't always offer the best choices.  But it can be done. If you are able to pack food for the road I suggest starting there...stack the deck in your favor...give yourself good options: fruits, veggies.  Do the same when you are in a situation where you have to purchase food: fruits and veggies when possible.  At a restaurant, get a salad with the dressing on the side.  If you get some protein, like chicken, on it, have it grilled not breaded. Skip desserts. Drink water.  Even at fast food stops, better choices can be made and the choice is always ours.

AP: What are some final words of encourage you can offer to help someone get started or to keep someone motivated who is already in a program and maybe struggling?PT Mike: If you are looking to start, then start today…this very moment.  Why wait? We can start making changes immediately and every bit is a plus. Again, it will not happen overnight, and it will take time, but will focus and commitment it can and it will.  For those of us already in the thick of it…Don’t give up! Keep going and take it one day at a time. Decisions are a case by case sort of thing…always look to make the best choice you can at that moment.  If it turns out not to be what we hoped for, it’s okay…we do better on the next.  Positive compounding is all about making good choices...like sticking to a plan, believing in ourselves and never giving up…good choices always pay off.

AP: Thank you again PT Mike for spending some time talking and sharing with our readers. I wish you all the best and continued success.