TRAINED BY CAIN

FALL INTO SHAPE BOOT CAMP

2011-09-22T15:13:00.001-04:00

Trained By Cain:

Fall into Shape Boot Camp

One thing I realized after years in this profession is that it's "Holiday Season" year round. If you add up all the observed holidays, birthdays, weddings, promotions, bad days at work, anniversaries, retirement parties, non-profit social events, concerts, fund raisers, sporting events, graduations, baby showers, engagement parties, vacations, seminars, rotary club, civic club, and all other special events I may have missed, then at what point are we not all battling with saying no to unhealthy, decadent, and gluttonous food choices. That's why it is so important to let go of the concept of taking health seriously at certain times of the year for certain reasons and start putting an active and healthy lifestyle first year round.

Come join Ricky Cain and friends at Trained By Cain Studios for the Fall into Shape Boot Camp! This is a one of a kind, affordable, affective, and accountable approach to weight-loss and fitness. Clients have fun and get results in an environment that is geared to all abilities and levels . With a focus on the details and a strong belief in keeping class prices and class sizes low, it is easy to see why so many Trained By Cain clients not only get results but also stay with the program long after goals are attained. Space is limited and spots are only guaranteed to those that pay in advance! This round of classes will take us all the way up to Christmas, that's right 11 weeks of class for just $6 per class!!!!! Contact Ricky today to sign up and get on board the "Pain Train"!

Trained By Cain Studio

419 Cherry Street

Macon, Ga. 31201

478-501-3844

cainisable@yahoo.com

Dog Days of Summer Boot Camp @ Trained By Cain Studio- Classes Start 8/15

2011-08-11T07:32:00.000-04:00

Come join Ricky Cain at Trained By Cain Studio for the Dog Days of Summer Boot Camp. Contrary to what most programs would have you believe there is no such thing as "Holiday Weight Gain", weight gain is a year round issue and so exercise and diet must be the year round solution! It doesn't matter if your looking to try something new, "change up" your current routine, or break out of the money draining obligations of long term contracts, this class is for you! Cain's one on one approach to group classes are both sensible and realistic and through this guarantee success and fun! Every class is instructed by Personal Trainer and Group Class Specialist Ricky Cain. Space is limited so don't wait until it's too late to sign up for the next round of classes.

Class information:

Trained By Cain Studio

419 Cherry St.

Macon, Ga. 31201

Schedule:

8/15-9/24

Monday/Wednesday/Friday - 6-7a.m.

Tuesday/Thursday - 12-1p.m.

Tuesday/Thursday - 5:30-7p.m.

Saturday - 8:30-10a.m.

Pricing:

3 classes per week for 6 weeks - $100 - THAT'S ONLY $5.55 per class!

2 classes per week for 6 weeks - $70

Price per class - $8

FREE DIET PROGRAM !!!! No tricks or special foods, just results!!!!

For additional information contract:

Ricky Cain

478-501-3844

cainisable @yahoo.com

Womens Self Defense Class with Paige Slocumb @ Trained By Cain Studio - 8/16 - 5:30p.m.

2011-08-09T08:41:00.000-04:00

The art of self defense starts with being aware of your surroundings and knowing what to do based on the situation at hand. Come join Paige Slocumb at Trained By Cain Studio for her sensible approach to self defense. This is a free women's class open to the public.

Where: Trained By Cain Stuio - 419 Cherry St - Macon, Ga.

When: August 16 th @ 5:30p.m.

Price: Free

Please go the event page on Facebook to RSVP if you plan to attend:

https://www.facebook.com/?ref=logo#!/event.php?eid=217448261634623

For addition information please call:

Rick Cain

478-501-3844

Summer Boot Camp Schedule!

2011-06-20T16:47:00.000-04:00

After 24 weeks of non-stop fun, it was finally time to have a week to rest. That doesn't mean go out and eat bang bang shrimp and burn the food journal, it's just saying a little break from class is o.k. Don't worry things will be heating back up here at Trained By Cain Studio next week. Here's what the rest of the summer schedule looks like. Contact me for more information:
Rick Cain
cainisable@yahoo.com
478-501-3844

June 27th - August 6th
August 15th - September 24th

Weekly Schedule:

Monday/Wednesday/Friday - 6-7am
Tuesday/Thursday - 12-1pm
Tuesday/Thursday - 5:30-7pm
Saturday - 8:30-10am

Pricing:

3 x per week for 6 weeks - $100
2 x per week for 6 weeks - $70
Individual drop in rate - $8

Class sizes are limited and space is only reserved to those that pre-pay for classes!

Dieting Myth-Busters Education Class May 14th and 16th - FREE!

2011-05-05T14:17:00.000-04:00

Throughout history fad diets have come on gone. Some remain just below the surface in the form of multilevel marketing operations and others in the side bars of our favorite websites. With this constant exposure to false advertising, the business of Fad Diet's has grown to scary levels with Americans spending over $70 billion on fad diet plans in 2010. In the end fad diet plans don't work and almost every pound lost ends up being multiple pounds gained down the road.

Come join Rick Cain at Trained By Cain Studios for a special class that will address fad diets and the simple secrets behind weight-loss. The class will cover inexpensive tools that are available in the digital age that make losing those extra pounds easier than ever and bust the hundreds of myths around dieting, exercise, and weight-loss. Knowledge is the best way to protect the consumer against being a sucker to these scams that are so dangerous to the wallet and health.

When:

Saturday May 14th - 11am-12pm

Monday May 16th- 12pm-1pm.

Price:

FREE FREE FREE

LOCATION:

Trained By Cain Studio

419 Cherry Street

Macon, Ga. 31201

CONTACT/INFO:

Rick Cain

(478)501-3844

cainisable@yahoo.com

And the streak goes on..730

2011-04-11T08:55:00.000-04:00

The Running Streak Continues:

Stats:
-730 days
-Each run lasted 45 minutes to 3hrs
-18 pairs of shoes - thanks RunFit
-Mileage??? Never really mattered to me.
-P.R.'d everyday

Last week I completed the second year of my running streak. It's wild to go back and think about all the changes that occurred in that time in my professional and personal life. Running and exercise in general is a vital part of my life and has been for over 20 years and no matter what else is going on it is the one thing I can count on. Cardio-centric workouts are critical to me on many different levels and it goes way beyond feeding a competitive nature or tending to the needs of vanity. I know that there are plenty of people out there that crave being faster, better, stronger, leaner, and at the top of the game. For me these aspects of physical fitness brought out the worst in my personality and constantly held me back from growing out of the "grasshopper" shell, grabbing the pebble, and becoming the master. To finally be able to let go and say "it doesn't matter what anyone else is doing as long as I am doing my best" sends a sense of peace through me. In that spirit and while I plan on running and cycling everyday as long as my legs will allow, I am letting go of the streak and moving on. I encourage everyone to push their own limits and be willing to recognize when pushing over the same line every time will force growth into a stagnate state. The important thing is to constantly reach beyond the limitations put in place by the human need for comfort and put our fitness in a state of confused vulnerability that will in the end allow for optimal physical and emotional growth.

Stay Active!

R

Sign up today for the next round of Trained By Cain Classes!

2011-03-15T12:05:00.000-04:00

Don't break a leg getting by the Trained by Cain Studios to sign up but space is limited for the next round of Boot Camp!

Schedule:

March 28th - May 7th

Monday/Wednesday/Friday - 6-7a.m.

Tuesday/Thursday - 12-1p.m.

Tuesday/Thursday - 5:30-7p.m.

Saturday - 8:30-10a.m.

Price:

6 weeks x 3 classes per week = $100

6 weeks x 2 classes per week = $75

Individual drop-in rate = $8

Format:

Classes focus on all aspects of fitness with the use of tested class formats that get results. Classes are structured to effectively burn calories and push the limits of the individual without high risk movement and gimmicks.

How to sign up:

Space is limited so the only way to reserve a spot is to prepay!

Cash & Check only.

Additional Questions:

Rick Cain

478-501-3844

cainisable@yahoo.com

Valentines Day Special

2011-02-10T09:16:00.000-05:00

Nothing says I love you more than taking care of your health through exercise and proper diet. Why not try something different to bust up that early year workout routine and try personal training or boot camps offered at Trained By Cain. You can also show your loved ones how much you care with the gift of health, Trained By Cain offers gift certificates on all services!

Next round of Boot Camp starts February 14th!

Valentines Day Special - 6 weeks of Boot Camp / 3 times per week for just $100!

Space is limited so don't wait until it's too late. This is not your regular Boot Camp, each class is different and the focus is constantly changing to include every aspect of strength, endurance, cardiovascular and nutritional health!

Schedule:
Monday/Wednesday/Friday - 6-7a.m.
Tuesday/Thursday - 12-1p.m.
Tuesday/Thursday - 5:30-7p.m.

Saturday - 8:30-10a.m.

-For those that are looking to mix it up with a few classes a week and added accountability of personal training or diet coaching, don't hesitate to ask. It's easy to design a workout and diet plan that will make those goals become reality!

Looking for a total customized program? Personal training is the way to go. This one on one approach brings a level of communication and intensity that is hard to accomplish in a group environment.

Valentines Day Personal Training special rates:
-10 - 30 minutes sessions only $200 - regular $250
-10 - 1 hour sessions only $350 - regular $400

Contact Rick Cain at Trained By Cain to schedule a free health assessment and consult today!

Trained By Cain Studio

419 Cherry St.

Macon, Ga. 31201

478-501-3844

cainisable@yahoo.com

SPIN CLASS DETAILS and BOOT CAMP Updates

2011-01-06T13:43:00.000-05:00

Spin Class 2011:

It's that time to start up the spin class here at Trained By Cain Studio. Come join licensed cycling coach Rick Cain for classes that are dedicated in helping participants improve strength, endurance, and technique. Classes are geared around improving real world cycling ability. THIS IS NOT A NORMAL MUSIC ORIENTED SPIN CLASS but a dedicated cycling training session. With consistency and determination these classes will make you FASTER!

Price - $125 for 2 classes per week for 11 weeks
Schedule - Tuesday/Thursday 7:15pm(setup)-8:30pm
Classes Start - January 11th- March 24th

BOOT CAMP 2011 UPDATE:

After a huge turnout for the early sign up the P.M. classes are pretty much full. I will check and see how the numbers look after tonight's class to see if there are any available spots left and will post a follow up. Please contact me before showing up if you are NOT prepaid and signed up for the class. There are still a few remaining spots in both the Mon/Wed/Fri 6-7am classes and the Tues/Thur's 12-1pm classes. Contact me if your interested in these classes and I will work out a price for the next 11 weeks of class!

Thanks to all of you for your support and dedication to Trained By Cain Studio. Your loyalty is evident in the success I see in your smiling faces and shrinking waistlines. Keep up all the hard work and lets see what level we can take our fitness in 2011!

R.C.

2010-11-23T08:18:00.006-05:00

TRAINED BY CAIN

ANNIVERSARY & HOLIDAY SPECIAL RATES

- Why put off prioritizing your health until the New Year? The easiest way to fight off Holiday laziness and weight gain is to stay as active as possible. So many people use the holidays as an excuse stop exercising and basically throw away there summer time bodies, just to turn around and make a resolution to get back on track and loose the weight by the Spring. It's time to break the cycle and join Ricky Cain for a personal training or boot/cross training experience that is professional, affordable, fun, and most importantly effective.

2010/2011 Class Schedule and Rates:

- November 29th, 2010 - March 26, 2011 -

- Monday/Wednesday/Friday - 6-7a.m.

- Tuesday/Thursday - 12-1p.m.

- Tuesday/Thursday - 5:30-7p.m. & Saturday 8:30-12a.m.

-PRICING-

$200 - 3 classes per week for 15 weeks

$150 - 2 classes per week for 15 weeks - 12-1pm class

THAT'S UNDER $4.50 per class!!!!!!

- Schedule Breakdown -

- November 29th - December 18th - Regular Schedule -

- December 19th - January 2nd - Holiday Break -

- January 3rd - March 26th - Regular Schedule -

-Trained By Cain Studio takes great pride in keeping class sizes small. This creates an extremely supportive and accountable setting that is safe, non threatening, and effective. Space is limited and only guaranteed to those who prepay to reserve their space. Deadline for reservations and payment is November 29th, after that it will be based onwhere space is available. Additional classes will be added if needed.

- Special Rates on Personal Training -

For those that need a little more accountability or a program that is tailored to their individual goals and needs, then personal training is the way to go. Ricky Cains 18 years of sport specific training and weight control experience lends itself to goal oriented training. Cain takes a practical approach to all aspects of training that stay grounded in the real world.

- 1 hr session $35 - regular $40

- 1/2 hr session $20 - regular $25

-Special sign up rate offer expires Dec. 31, 2010 -

For more details or to schedule an appointment contact:

Ricky Cain

Trained By Cain Studio

419 Cherry St.

Macon, Ga. 31201

(478)501-3844

cainisable@yahoo.com

The end of one adventure is always the start of the next

2010-04-22T09:09:00.007-04:00

Year Running Streak:

-Length to date - 386

-Mileage - 2,000+ miles but who really knows or cares

- Average run time between 45 minutes - 1 1/2 hrs.

The end is always the beginning, sounds like something a prophet would say and probably if I looked long enough I would find that some great person has made that comment before. Last week I finally finished my personal challenge of running every day for a year. This started out as training for a mountaineering trip that never happened due to lack of funds. After that huge dissappointment I kept running with just novel thoughts of running every day for a year. No real intentions of doing it, always thought something would happen to break the streak.

My favorite pasttime is cycling and after a few months I found that running was so much different than cycling. It was easier to let my mind go while I was running to a level I just couldn't accomplish on the bike. Not sure if it was cycling takes more concentration or if it was the fact that at that time cycling brought up some bad memories and experiences I had during my "war" years in retail. When things started looking dire at my last job, I found that running was my way of thinking my way out of the problem. What was I going to do to be proactive and create positive change and not wait around to be a victim once more to bad management? Almost every aspect of my business plan is a product of running around Downtown Macon. Going out hitting the streets, seeing the people and the sights, learning, and in general taking a deep breath of a city I really do love.

Love for Macon, especially if it's not your hometown, is an aquired feeling. Like many folks, I worked here long before I lived here. I would come to Macon do my job, take my check, and make a b line back home. After awhile all that time in the car seemed like time I was wasting, so I moved to Macon to save time and money. Thats when I turned into a suitcase resident. I would work all week and then find something to do somewhere out of town on the weekend. Then I transformed into the typcial Maconite, " I hate Macon, there's never anything to do, it's unsafe and dirty". The problem with that is the only thing I did in Macon was sit around and complain about it. Sure I would ride my bike but I made every effort to not involve myself in the community, I would drive 2+ hours away to do things that were available here. An old friend of mine and I were sitting around one night, complaining about Macon of course, when I finally said "you know what, the only way I have a right to complain is if I get out and do as much as possible to support it!", in essence earn my right to have an opinion.

So here I am a year of running in the books, a year of running and thinking day after day for at least 45 minutes about downtown and my business downtown. I have had revelations about the good and the bad but keep finding myself dwelling on the positive. I really believe that I am becoming part of the fabric of my neighborhood. Each day I am my own prophet, looking for the positive light, hunting down the silver lining, blocking out and exterminating the assholes that feed off of downtown and bring nothing to the table to truly change it. So I challenge you to go out and find something you can do that helps you find value in your community and if you don't see that value look at yourself. It's real easy to grab political talk show catch phrases and use them to attack the place you call home but that turns you into the problem. Be your own solution to the problems you see in your life. Take control, find a goal, and most importantly let go of the negative things that are holding you back from living.

Be Happy, Healthy, and most importantly proactive.

And the Winner is...........

2010-04-09T09:49:00.003-04:00

- In case you were sleeping or making up excuses why you can't find time to workout, the results of the Skinny Challenge are in!!

-Trained By Cain Studio is pleased to announce that Diana J. won the skinny challenge with close to 20 pounds lost in a 12 week period. Like most the first 2-3 weeks of the challenge were about learning how to be consistent with exercise and diet and working out a system that worked with her individual needs to promote health and weight loss. It was my pleasure to be a part of this experience and to say I am proud is a huge understatement. As with any challenge there were those that struggled more than others and those that are still trying to find that key to unlock the next level of wellness.

-Each time I decide to hold one of these challenges there is always that feeling of guilt that runs in the back of my mind about the whole concept of declaring a "winner". I see every person that continues to exercise and push their limits, wellness, and weight loss a year from now to be a true winner. I think of last years winner Ginny C. and the trials and hardships she has faced over the past year and the fact she still keeps the weight off and stays focused on her health to be the bar I hold over everyone of my clients. Think of those who last year saw huge improvements in their health only to drop the ball, loose sight of the prize, and put the weight back on. I wonder how they feel in the eyes of Ginny's accomplishments? I wonder how seriously they are working at getting back control of their health? So while I am encouraged with this past challenge I would ask each one of the participants to look at the numbers and ask:

-DID I REALLY GIVE 100%? WHY NOT?-

The Statistics:

Participants - 7

Groups combined total starting weight- 1,277 pounds - end weight - 1,190.5

At 2-4 pounds per week the group should of lost - 182-364 pounds - actual total - 86.5

Expected % weight loss estimate - 22.6 - actual total - 6.77

2010-03-24T09:44:00.003-04:00

This is a 2006 ride report from a dear friend here in Macon after finishing a 1,200 Kilometers = 745.645 mi bike ride. When I need some inspiration or a reality check about my own goals this story always comes to mind. It's a great read even if your not much of a true hardcore endurance cycling fan.

Definition -

Brevet, or randonnée, is an organised long-distance bicycle ride in the sport of randonneuring. Cyclists - who, in this discipline, may be referred to as randonneurs - follow a designated but unmarked route (usually 200km to 1400km), passing through check-point controls, and must complete the course within specified time limits. These limits, while challenging, still allow the ride to be completed at a comfortable pace - there is no requirement to cycle at racing speeds or employ road bicycle racing strategies.

Randonneurs do not compete against other cyclists; randonnées are a test of endurance, self-sufficiency and bicycle touring skills. Riders are expected to carry appropriate clothing for inclement weather, spare parts and tools needed for likely repairs. Brevets frequently involve night riding, when participants are required to carry lights, spare bulbs and reflective gear. No specialist bicycle is required; most riders use either a racing bicycle or a fast touring bicycle - several manufacturers provide models with a Randonneur or Audax name to reflect their target market. Those are usually racing bicycles with mounts for a baggage carrier and mudguards. On many brevets recumbents and velomobiles can be seen, as these types of bicycles are well suited for long distances.

Steel bikes, mudguards, and Brooks saddles. 5AM, Bonifay FL , and the
start of the first 1200K brevet in the south. Now, in addition to
> Paris-Brest- Paris and Boston-Montreal- Boston, there would be
> Bonifay-Gadsden- Bonifay.
>
> I was totally unprepared, having my longest ride at 54 miles in the
> preceding several months. But the weather promised to be good, no
> excuses about scheduling around teaching, and if not now, when?
>
> So I rode fixed gear for 2-3 weeks, 83-93 inch up the hills, and spun
> on alternate days. I was confident I might at least make it to the
> Alabama border. Until my light failed and I was on my backup light at
> the start (the light had worked fine when I changed the batteries the
> day before). And my computer started acting up. And I forgot to seal
> my rear bag until I started riding and another rider said ("Perhaps
> you wanted it this way, but your bag strap is dragging on your
> wheel.") Me nervous?
>
> Especially reassuring aspect early on were the terrific etiquette and
> bike skills evident among riders. Most had done at least one, and
> many had done several 1200s, so I relaxed a bit and tried to learn.
>
> It was light as we turned into Georgia the pastures of Florida turned
> into pine forests, and we passed a busy Georgia Pacific plant. Loaded
> trucks flew by us on 370 but, as far as I know, caused no incidents.
>
> The turn onto 62 heading into Blakely was probably the riskiest
> section of road on the ride – heavily trafficked, no shoulder, but it
> lasted only 10 miles until out first control.
>
> The large group that had been riding together whittled down at the
> control, with some opting for a meal, (I loaded up on V8 in my
> bottles) while Larry from Miami and Dan from Missouri and I went
> ahead. On the 60 miles from Blakely to our turn into Alabama , we had
> a preview of coming attractions – lots of rollers. The headwind was
> 10 mph, and Larry was a horse leading us on. We traveled along the
> Chattahootchee river though not close enough to see it. The
> conversation was lively and the miles passed easily with low traffic.
>
> Turning into Alabama on CR 4, the winds picked up a bit but were not
> especially troubling, and we rolled into Opelika at 6 PM. Larry, Dan,
> and a strong rider from Ontario attempting to qualify for RAAM left
> shortly thereafter, while I opted for a 3 AM rollout. But, being a
> newbie, I was too anxious to sleep, and welcomed the chance to get on
> the bike again.
>
> The route to Cheaha still had 1000K and 1200K riders, but at Cheaha,
> the 1000K returned to Opelika , while 1200K continued to Gadsden .
> There were several short steep (15%) pitches getting to Cheaha, and
> Joe Arnold's advice rang in my ears "Don't attack those hills!".
> Well, attack was the last thing on my mind.
>
> Cheaha is not steep, and only 3 miles long, but it was still a relief
> to get to the top and turn towards Gadsden . I was riding alone now
> and wanted to get to Gadsden before dark. Lots of hills, with several
> steep short climbs. I was elated on arriving in Gadsden as I felt
> this was the toughest stretch. But when I left at 10 PM with Mark and
> Bill Olsen I changed my mind. It was in the 30s and damp, and I never
> really figured out how to get warm. We stopped in Oxford where I put
> a garbage bag under my jacket as a wind blocker and that helped some.
> I was incredibly grateful for Mark and Bill as these dark cold miles
> with climbing left me feeling pretty low. The 10 PM start probably
> had something to do with too, as I was working on 2 hours sleep
> (despite having had a fair amount of time off the bike). Mark and
> Bill are just the right riding companions – considerate, strong, and
> cheerful. Thanks!
>
> We left Opelika at midnight Sunday heading back nearly the same route
> we came up. It was warmer than the previous night, and no wind, but
> we took it easy, looking to pick up bonus miles. I managed around 20!
> Looking at our pace and the cut off time, I worried about our pace
> and went ahead. With 140 miles to go, my stomach protested violently
> and I spent a fair amount of time in the bushes (randonneuring tip –
> don't put V8 in bottles – the bottles became contaminated and I had a
> hard time drinking anything from them. They might even have been the
> source of infection though they were washed daily). But when I wasn't
> cramping or nauseous, I felt surprisingly good. Olsen wisdom in
> keeping the pace back I think, as I now felt we had been doing a
> reverse split. The winds had shifted so we could have head/cross
> winds back too, I still felt strong enough to maintain 19-21 mph on
> the flats.
>
> The roads back to Bonifay were gently rolling, low traffic, and,
> smelling the barn, I was able to keep a good pace. Except for the
> hour in a fortuitously placed Port A Let – miraculous! Squeamish
> readers move on. Squatting in the woods does not allow for the kind
> of relaxation necessary for, you know. So being able to sit a bit was
> a great relief.
>
> A shower at the motel and a quick debriefing with Joe and I drove back
> to Macon . I think at least 2/3 of riders finished. There were a
> couple of wheel failures, one rider struck by a mirror, without
> serious injury, but the ride was without serious incident. Mark,
> Bill, and David were right about there pace and finished in good
> stead. Great ride guys!
>
> My time was 83 hours or so. It was a challenge, one of the harder
> things I've done, and I am not sure I will do another. Oh, I know it's
> usual to feel this way, and I am still a bit nauseous, so perhaps that
> colors things a bit. Have to go now.
>

Grand Opening-Class Schedule-Celebration

2010-03-14T11:24:00.008-04:00

From there to now, 37 years in the making and by no means am I near the end of the road of my business plan. April 2ND will mark several milestones for me that transcend my personal, professional, and active life.

First off join my family and myself and come by the studio to celebrate the grand opening of Trained By Cain Studio. I would love to find my High School guidance counselor that told me that "unless you can find a way to make money delivering t.v.'s with v.c.r.'s and suspension notices to classrooms, I don't see much of a future for you" and show her where I am now. I never thought when I threw a leg over a mountain bike for my first race in 1992 would set my wheels in motion towards this business, lifestyle, and future. Little did I realize that years and years of training and conditioning myself for bicycle racing would lend itself to helping others live healthier more active lifestyles. Now I am in a position to do something that really makes a difference in the community. This is just phase one of a much bigger plan and I look forward to bringing the rest of my dream to fruition in a city I have come to love and believe in.

The second thing that will occur the first week of April will be a personal fitness goal I set out to complete a year ago, run every day for 45+ minutes for 365 days. I only put on a number one time for the Labor Day 10k that I ran pushing my son in the jogging stroller for the last time. This goal had nothing to do with time, miles, or any glory outside the sheer fact that I did it. Almost every aspect of my business plan was sparked and sharpened on the very streets and trails of the city that now call the home of my business. Does that mean I am going to stop now? Heck no! It just means it's time to figure out the next goal.

The last thing to celebrate that weekend will be the conlcusion of the very first Skinny Challenge at the new studio. This group of 7 has lost a collective 60 pounds since the start of the challenge and each contender has had more than his/her fair share of struggles. For some, it was a matter of learning how to keep track of eating/caloric intake and dietary needs. For others, it's the classic struggle of learning how to put health and well being on the front burner of priorities. I have truly enjoyed this experience and look forward to doing it again.

CLASSES:

The next round of Fit/Boot Camp starts April 5th - Cost $100 for 3 classes per week or $150 for all access pass to all available classes! $8 per class drop in rate when space allows.

Schedule:

MON/WED/FRI - 5:30-7a.m.

TUES/THURS - 5:30-7p.m. and SAT - 8:30-10a.m.

TUES/THURS - 9:30-10:30a.m.

TUES/THURS - 12-1p.m.

Space will fill up quick so sign up will be open March 15th on a first come/pay basis. Space is limited so don't wait until it's too late! If the 1 1/2 hour classes are a little long for your ability or schedule doesn't allow, feel free to drop in for the beginner hour classes that start at 6 a.m. MON/WED/FRI, 6 p.m. TUES/THURS, and 9 a.m. SAT.

To sign up drop by:

Trained By Cain Studio

419 Cherry St.

Macon, Ga. 31201

For more info contact Ricky Cain:

cainisable@yahoo.com

478-501-3844

NEXT ROUND OF CLASSES STARTS FEB 22!

2010-02-12T09:25:00.003-05:00

If you missed out on the first round or just put off getting started on that New Years Resolution, the time is now to sign up and get to it! The next round of classes/camps starts Feb. 22nd and classes are going to fill up quickly, so don't delay in dropping by and signing up. There are many classes to choose from and in today's complicated world I understand the need for flexibility, so just let me know if you have a special schedule needs. Time is precious and once spent it's lost forever, don't waste any more time putting off taking control of your life and your health. Come on in and let Trained By Cain Studio be the first step on the road to a healthier and happier you!

Schedule:

Standard Fit Camp-

Mon/Wed/Fri - 5:30-7a.m.

Tues/Thurs - 5:30-7p.m.

Sat - 8:30-10a.m.

Regular Classes -

Tues/Thurs - 9:30-10:30a.m. - Morning Out Fitness Class

Sat - 10-11a.m. - Morning Out Fitness Class

Tues/Thurs - 12-1 p.m. - Lunch Special Workout

Spin-Trainer Cycle Classes -

Mon/Wed - 6:30-7:30p.m.

Price - $8 drop in per class, $100 for 3 classes per week for 6 weeks(Standard Fit). All other classes are $8 per class or $5 per class package rates. For more details about pricing or if you have special schedule needs just call or email.

Not interested in the group experience? Personal Training services are also available for that client that needs the accountability and privacy of one on one training taylored their life and schedule. Contact me for more information and rates.

See you soon and remember it's never too late to start caring about how you feel, how you look, and how you live.

Thanks,

Ricky Cain

Trained By Cain Studio

419 Cherry St.

Macon, Ga. 31201

478-501-3844

cainisable@yahoo.com

As the Skinny Challenge Turns and the next round of Fit Camp

2010-02-01T10:43:00.002-05:00

- As we roll into the first week of February the Skinny Challenge enters it's 4Th of 12 weeks. With 8 competitors we waited until the end of the 3rd week to have our first weigh in, so as to be expected results do vary, you can expect to see results posted later this week. Overall the group is a solid bunch and it's evident they are all very serious about improving their health. To say that I am proud would be and understatement and I am so excited to see what they all will accomplish over the next 8 weeks.

-The next round of Standard Fit Camp starts February 22ND and the schedule and pricing will stay the same.

Monday/Wednesday/Friday - 5:30-7 a.m.
Tuesday/Thursday - 5:30-7 p.m.
Saturday - 8:30-10 a.m.

Pricing - $8 per class drop in rate, $100 - 3 classes per week for 6 weeks, $150 unlimited access.

Sign up early! Those who sign up and pay first will be the only ones guaranteed to have a spot in the next round of Fit Camp. Space is limited so don't miss your chance to be a part of the best group experience in town!

- Morning Out Fit Camp - This is a new class on the schedule for 2010 and spots are starting to fill up. This class was set up for those that have free time in the mornings.

Tuesday/Thursday - 9:30-10:30 a.m.

Pricing - $8 per class drop in rate or $10 per week. Runs through May 27Th or longer if attendance stays up! Prorated packages available for the remainder of the scheduled classes.

- Spin-Trainer Classes - This is not your ordinary spin class! Bring your own bike and stationary trainer to experience Macon's only cycling class hosted by a licensed USCF trainer!

Monday/Wednesday - 6:20-7:30 p.m.

- Pricing - $8 per class or $10 per week

INTRODUCING - The Lunch Special Workout ! Not enough time on the schedule to get in that workout before or after work or if your just looking for that extra burn during the workday this is the class for you! This class is setup for those who work downtown and need a convenient place to burn some calories and add some accountability to the workday. Trained By Cain Studio takes only a few minutes to walk to from anywhere in downtown, so getting here and back to work is easy on that lunch hour.

Starts February 9Th!!!

Tuesday/Thursday 12-12:45 P.M.

- Pricing - $8 per class/ $10 per week/ discounted package rates available

Finally a special note to all my clients that stuck it through with me during the transition over the past few months. I owe everything I have now to your loyalty and dedication and hope you see all the hard work I have put into my business for you to enjoy and benefit from. It would be easy to say things are finished and I am happy where the studio and the business is but in the tradition of achieving one goal only to raise the bar and find another step to take, things are far from finished. Here are a few things you'll see in the upcoming weeks:

- More cardio equipment! Next weekend I am going to pickup another treadmill and an elliptical by Star Trac.

- More smaller pieces of equipment for classes and personal training. More medicine balls, pull up bars, climbing rope, agitator rope, and assorted length jump ropes.

These are just a few things beyond the obvious things of cleaning, finishing up some of the painting, and other organizational ideas.

If you have any questions or concerns feel free to contact me!

Thanks!

Rick
cainisable@yahoo.com
478-501-3844

NEW SCHEDULE - NEW YEAR - NEW YOU -

2009-12-28T10:23:00.000-05:00

THE SKINNY CHALLENGE IS BACK FOR SEASON II -

That's right roll up your sleeves for Macon's most published and blogged about Boot Camps! In trying to build upon last years success and a desire to raise the bar of the challenge some changes are taking place. This year we will raise the stakes and turn a leaf to a program that started it all.

- Cost $250

- Price includes - health screening before and after the competition, 2 fit/boot camps per week, and 1/30 minute training session.

- The Skinny Challenge will be limited to 12 competitors.

- Challenge last 12 weeks from January 2 through - March 27th

- Competition will last 12 weeks - starting January 2nd and ending March 27th

- Each week a mandatory weigh in will be held to determine each competitors weight lost. The person with the lowest % weight lost will be eliminated from the challenge. While the competitor might be eliminated from the challenge they may continue with training at no additional charge.

- Grand Prize $500+ in cash and prizes

- Will have runner up prizes for 2nd place and the eliminated person who looses the most weight out of competition.

Schedule - Choose 1 camp from the regular schedule listed below during the week. Saturday will host a special Skinny Challenge Camp from 10-11a.m. Personal Training session will be determined between the competitors and trainer Rick Cain.

Standard Fit Camp Schedule -

- 6 week program

- Cost $100 for 3 classes per week or $150 for all access pass to all classes - THAT'S ONLY $5 per class. Single class drop in rate of $8 per class.

SCHEDULE-

Monday/Wednesday/Friday - 5:30-7a.m.

Tuesday/Thursday - 5:30-7p.m.

Saturday - 8:30-10a.m.

MACON'S ONLY FIT/BOOT CAMP THAT DEDICATES THE TIME IT TAKES FOR A PROPER WORKOUT!

Not up for the entire 1 1/2 hr class or if your schedule doesn't allow or if you aren't ready for the true challenge that comes with a longer workout, just drop in for a hour.

-INTRODUCING MOTHER/FATHERS MORNING OUT BOOT CAMP -

This is brand new for 2010 and I hope that for those that have schedules that rotate around your children or live life on a different shift other than 9-5 this will be your chance to join me for a great mid-morning boot camp!

-Cost - $8 per class or $10 per week! or 42 classes for $175

-Schedule - January - May 27th

-Tuesday/Thursday - 9:30-10:30a.m.

-INTRODUCING SPIN TRAINER CYCLING CLASSES

This is another brand new class for 2010! Some of you might know that a few years ago I instructed Spin classes here in Macon. My classes centered on trying to teach non-cyclist the pleasure of what it was like to train as a REAL cyclist. This way of training is back for those of you looking to change up your training or just keep on the bike through the cold winter months.

There will be several stationary bikes available but this class will focus on people with bikes and stationary trainers that they can bring in. Storage for trainers will be available for those that are not interested in lugging their trainers around.

- Cost $8 per class, $10 per week, or all 24 classes for $100

- Schedule - January - March 31st

- Monday/Wednesday 6:30-7:30p.m.

Show up early to set your bike up and get that crucial warm up in!

For more information or questions about any of these classes contact:

Rick Cain - cainisable@yahoo.com or 478-501-3844

Jones Clinic offers Home to fit camp until January

2009-12-16T15:54:00.000-05:00

Without going into deep detail of what happened with my former employer, we will just say we had a difference of opinion that couldn't be reconciled and in that my employment was terminated. With that in mind and thanks to my great friends Dr. Tom Jones, E. Jones, and Steve and Lori Parker at The Jones Center for offering Trained By Cain and all fit campers use of the cardio space located at their offices.

The Jones Center

265 Sheraton Blvd.

Suite 100

Macon, Ga.

Schedule for the remainder of December:

Thursday 12/17 5:30-7pm

Saturday 12/19 8:30-10am

Monday 12/21 6-7pm

Tuesday 12/22 6-7pm

Wednesday 12/23 6-7pm

Monday 12/28 6-7pm

Tuesday 12/29 6-7pm

Wednesday 12/30 6-7pm

SATURDAY JANUARY 2nd - NEW LOCATION AT 419 CHERRY STREET!!!!!!!

Email or call for more details or directions:

Rick Cain

cainisable@yahoo.com

478-501-3844

NEW SCHEDULE FOR NEW YEAR!

2009-12-07T11:46:00.000-05:00

HOLIDAY BOOT CAMP!

2009-11-27T11:56:00.000-05:00

You had your reasons why you couldn't make it to the Kick the Turkey Boot Camp, well it's time
you stopped making excuses and started thinking about your health. Most Americans gain weight during the holidays that they struggle to ever loose and this weight ads up year after year until it starts causing health problems. Don't let this happen to you! The time is now to keep moving through the holidays and through winter so you can leave the cold and that weight behind in the Spring! Decembers Special Boot Camp starts next week 11/30

SCHEDULE: 11/30-12/31 Classes will be out for both Christmas/New Years holidays.

Monday/Wednesday 6-7a.m.
Tuesday/Thursday 5:30-7p.m.
Saturday 8:30-10a.m.

Drop in rate of $8 per class or $70 for unlimited access for the entire month!

Email me if you have any questions:

cainisable@yahoo.com
478-501-3844

I may not know what the cure for cancer is but I sure do know what prevention looks like.

2009-10-27T14:52:00.000-04:00

This past weekend I participated in the Susan G. Komens Race for the Cure. My way of participating is in volunteering and helping out any way I can and in fact this was my 6th year helping out with a Susan G. Komens event. Over the years I have had many different titles and jobs that have introduced me to some incredible people all affected by cancer in their own very personal ways.
Being a personal trainer has me on the front end of the battle against cancer in the form of making healthy choices in life style and eating habits. Like many things it is easier to do all you can to prevent something from happening than waiting for it to put you at deaths doorstep searching for a cure. Obesity and sedentary lifestyles are 2 common threads that transcend all forms of cancer and an endless stream of health and quality of life issues.
Above you will see what my form of prevention looks like in my personal life. It's in the form of a running streak that I started back in April and an endless line of worn out shoes. Now here I am 204+ days of continuous running and somewhere around 1,250 + miles. I didn't really keep track of shoes but thanks to an awesome client/friend and local Grasshopper, I just received a brand new pair of much need shoes. So in my mind I see a great friend passing a gift on to me that very well might prevent some horrible health issue.
So in that same thought I began to think of ways I could pass that way of thinking onto the event that has become such an integrated part of my life and here are a couple of things I would like to do:

1. Find a way that allows more volunteers and core personal affiliated with the race a way to practice what they preach and participate in the event and be active and healthy on a regular basis.
2. Eliminate all the nasty snack food, candy, and pizza brought in for volunteers. I feel sure there will be some kicking and screaming but we have to learn to practice what we preach and lead by example. So there has to be a way to eliminate these horrible food choices and replace them with appropriate smart choices.

That brings me to my final thought when it comes to diet and what is available to the hard working people of downtown. As you probably saw on my facebook page today I decided to break down one eating establishments lunch special. This is going to become a weekly thing for me and while I don't think I can change the world with a blog or on facebook, I just might help some of you make some better decisions and encourage some accountability. So the plan is to hit a restaurant once a week and break down their special or most popular items.

Until then be active, manage your portions, and encourage others to get up and get out and exercise,

Ricky

Special offer to Labor Day Road Race Participants and RUN FIT SPORTS CLIENTS!

2009-09-04T08:20:00.000-04:00

ARE YOU RUNNING IN THE LABOR DAY ROAD RACE?

ARE YOU A CUSTOMER OF RUN FIT SPORTS?

If so, bring in your race number or customer card to take advantage of a 50 % off personal training or $10 off fit camp special from Rick Cain and Gateway Fitness Studio. This special offer applies to regular rates and can not be used with any other specials or discounts. Time and space is limited so don't waste time debating something that is sure to help you run faster!

For more details email me at cainisable@yahoo.com or call 478-501-3844

Thanks and enjoy the holiday weekend!

Challenge yourself this week start a streak!

2009-08-24T07:36:00.000-04:00

No, not that kind of streak but more the type that centers on you finding time to exercise every day. During my life beyond spending time with my son, I find most of my bliss cycling, running, or something outdoors each day. To go a day without exercise is like going a day without coffee, the day just doesn't feel complete. So here's the challenge to you all - START AN EXERCISE STREAK! The rules are very simple:

1. You have to exercise each day for at least 30 minutes.

2. Get outside as much as possible. We live in a great city that has limitless opportunities for outdoor

activities. Make a point to use this as a reason to explore

all of Bibb Counties parks and green spaces.

That's it! After a week we will see who has decided to take back control of their lives and put health on the front burner of happiness.

Running On Accountability

2009-08-10T07:15:00.000-04:00

Running On Accountability :

If you were to ask any of my clients they would probably tell you that the past few weeks I have been a little extra sharp. They might say that my words were at times excessively harsh and maybe the workouts slightly too demanding. After debating this issue with a few clients I decided to explain myself with both personal training and group clients in the form of an "Accountability Meeting".

The need for this was obvious in the way we all were acting towards our health and training. I had noticed that it just seemed like there was a collective stall that had occurred and almost everyone had lost sight or track of their goals. This derailment was obvious in the way clients had started showing up later and later, putting weight back on, and just unable or unwilling to push it to the limit while training. I needed to put the brakes on this and do it fast! So the meeting put several key demands on my clients and myself.

1. Show up ready to go and give it your all! We all have great, good, and not so good days but regardless 100% for that day is always available. It may mean that one day a person can run all the way to the top floor without stopping and then another day that same person can only make it to the 3rd floor but it will still be the best they can do.

2. Each week we have to find ways to get 8+ hours of cardio in. This doesn't include every minute of my class or any other class or dvd. What I and 100's of professionals in the business see as cardio is the period of exercise where you SUSTAIN a target heart rate for X amount of minutes. After training for bike races and such for all these years I learned that while a proper warm-up and cool down is great, it really isn't correct to count this as part of the workout. So lets take the average spinning class, I have instructed these before so I feel comfortable breaking it down.

Average Spinning Class is scheduled for a 1hr block at a gym.

5 minutes for setup and allow for everyone to arrive

5-10 minute warm-up

35-40 minutes of actual cardio which is most of the time anaerobic

5-10 minute cool down

So in reality there is really only a 35-40 minute period where you are actually in that "pure" cardio zone. To the left you can see a basic chart of heart rate/exercise zones. Simply put Anaerobic exercise burns up the quick energy stored in your muscles in the form of glycogen or sugar if you will. This is easy access, quick burning energy that comes from eating simple sugars carbohydrates etc. Staying in this zone burns up your glycogen storage's and your body likes this zone, it's easy to convert this fuel into energy and it's easy to replace. The primitive part of the body and it's physiology is set up to use Anaerobic "exercise" zones to fuel flight or fight situations, think of the Gazelle and the Cheetah.

This fuel is available but it doesn't last long and like the chase it will generally end in life or death after a short period of time. So at the end of a primarily anaerobic workout you feel exhausted, throw a few high fives around and head home. The only problem is that the first meal you sit down too after that workout is most likely going to replace all that simple fuel you just burned off! So that's why I think classes such as mine or anyone's are great for general fitness and core strength but mean little to turning on those fat burners. I won't even compare the average dvd workout since those things are CRAP! and I will save my breakdown of those for a later blog.

In the chart above it's surprising to see that most fat burning occurs at a relatively low heart rate. This is a slow burn that only occurs with a constant steady pace along with a constant regulated heart rate. This physiology comes from back in the days of our wandering/gathering ancestors and the need for efficient fuel for long days of looking for food and going long periods without. Lets face it, the instinct for us all is to over eat and conserve energy by relaxing. This life would be great but in excess it leads to what we all are struggling with each day. The urge to eat way too much and in turn do way too little exercise. So that brings me up to point/challenge number three.

3. Let's all, including myself, keep a log of what we eat and the type and duration of exercise we participate in for a week. Counting calories will come later but this first week is to establish the habit of recalling and being honest about what is happening each day. Everything does count, it doesn't matter if it's a diet coke or a piece of candy, it matters. A well kept exercise/food diary is one of the constants I see with all my clients that are successful.

Anyone who trains with me knows that I work with my clients. I work with them when it comes to their budgets and I work with them when it comes to their schedules and goals. One of the biggest insults as a trainer is to take a huge hit in the pocket to get someone through the door and then in return they show their gratitude by not showing up on time, constantly rescheduling, no showing, and most importantly not taking the experience seriously. When I sit down and justify a "good deal" I think well "if this person is successful and reaches their goals, they will tell friends and bring me more business". This strategy only works in the client is 1. successful 2. encourages their friends. So in the end my clients are walking/running/cycling advertisements for my business and when they fail they are walking advertisement of my failure. There are several things have to take place in this situation, I have to find out where the breakdown is occurring and fix it. I feel that in this situation the breakdown is occurring in accountability. Accountability in both directions, I have become tolerant and maybe to kind in my expectations and in return my clients have put the bar up so low it's impossible to see positive changes. So I hope that turning over this new leaf in accountability will have a positive turn for all of us.

So that brings up the "Running On Accountability" theme of this blog. I never expect anything of anyone else that I am not willing to do myself. Last night is a prime example of what I am talking about. Over the last 3 months I have ran every day without fail for 40-90 minutes sometimes more. I might incorporate cycling or some other activity in my workouts but the running is always there. I think running/walking is something everyone for the most part can do and by finding time everyday to fit it in I am leading by example. I understand that not everyone can go ride a bike for 80 miles on a Tuesday but certainly you can fit a 40 minute walk/run into each day, so I do it!

This past weekend was the weekend before my sons 6th birthday and time was extremely limited for exercise. I went on a bike ride yesterday afternoon but after spending most of the morning/afternoon hunting down one final gift for him I missed out on the chance to run. I spent the evening with him playing Wii and had a blast but the thought of missing that run was weighing on my mind. I thought "oh shut up you did ride so your not being a total bumb" but then the thoughts of all the comments about accountability I have made to my clients kept coming up. "You can make time" or "you can find time it's there" and "if you have to get up at 5a.m. to do it, well what are you waiting for, no excuses!", echoed in my head over and over. So after getting home I headed out the door at 11:05 p.m. to get in that run. I am not going to say that I didn't find being out there so late to be crazy a few times but with each step I felt better. Then half way through the run I met another guy running in the other direction and for that brief second under the street lights of Ridge Avenue we acknowledge one another in this sweaty labor breath "Hello" and right there I knew I was doing the right thing. We all struggle with the same challenges but deal with them in different ways. The main thing we all have to do is seperate the reasons from the excuses and get off our butts and get out and do it.

Trained by Cain - The Credentials

2009-06-04T09:19:00.000-04:00

Ricky Cain -

Born - March 26, 1972, Atlanta, Ga.

Raised - Primarily in Cary N.C. but educated in life all over the U.S.

Primary Certifications and Experience

- Certified Personal Trainer

- USCF Licensed Cycling Coach/Trainer

- Accomplished Mountain Bike and Road Bike Racer of 18 years

Fitness Certifications

- A.F.A.A. Certified Personal Trainer

- U.S.C.F. Licensed Cycling Coach/Trainer

- Certified Mad Dog Spinning Instructor

- Wilderness First Responder

- C.P.R. Certification

- A.E.E. High Ropes Certification

- B.S.A. Certification in Rock Climbing and Mountain Biking Instruction

- A.C.A. Whitewater Canoe Certification

- Project Learning Tree Certification

Formal Education

- Bachelor of Science in Outdoor Education, Georgia College and State University 1998

Accomplishments

- Category III Road Bike Racer and Expert Level Mountain Bike Racer, Licensed by the U.S.C.F.

-Competed in over 100 Sanctioned Events from Georgia to Hawaii

- Rode Across the U.S. from Anacortes, Washington to Savannah, Georgia Spring/Summer of 2003. Covered 4,500 miles in 47 days. Ride was a fund raiser and awareness ride for Alzheimers and my Granny who passed away due to complications from the disease.

-Was featured on the cover of Bicycling Magazines January 2000 issue. I was also featured as a product and clothing model in many cycling related catalogs.

-Hiked the Appalachian Trail from Amicola Falls to Bryson City.

- To date I have cycled over 100,000 miles.

- I am currently on day 60 of a 1+ hr a day running streak.

Events/Civic Activities

-1997 Organized, promoted, and sponsored The Oconee Grassroots Mountain Bike Festival in Milledgeville, Ga. This event brought over 200 cyclists and families from all over the S.E. to compete in a weekend of racing and fun.

-1998/1999 helped to organize a group and build 2 still existing mountain bike trails in Macon, one at East Macon Rec. Center and one at The Georgia Industrial Children's Home.

-1999 Organized a kids mountain bike club on the island of Molokai

-2002 Rode cross country for Alzheimer's awareness

-2004 Susan G. Komens Cycle for the Cure/Tour de Georgia - Race Director and Co-Chair

-2005 Katrina T-shirt drive, collected over 3,000 t-shirts for the victims.

-2005 Susan G. Komens Cycle for the Cure/Tour de Georgia - Race Director and Co-Chair

-2006 Max Cycling Time Trial Series - Race Chair, Director, and Promoter

-2006 Susan G. Komens Cycle for the Cure/Tour de Georgia - Race Director and Co-Chair

-2007 Susan G. Komens Cycle for the Cure/Tour de Georgia - Race Director and Co-Chair

-2008 Susan G. Komens Race for the Cure Site coordinator and Course Director

-2008 Moonlight Miles Sponsor Volunteer

-2009 Al Toll Memorial 5k/15k sponsor

-2004-2009 Max Cycling Team Owner/Operator/Director/Racer - The Team has sponsored and volunteered at over 20 regional cycling events and triathlons.