Category Archives: BodyTek Personal Training Blog

Low Calorie Cocktails


From the bar to the scale; these work best!

Light beers:  Amstel Light 95 cals., Bud Light 95 cals., Michelob Ultra 95 cals., Miller Light 96 cals., Yuengling Light Lager 96 cals., Yuengling Light 98 cals., Coor’s Light 102 cals. Lower cal beers ( 50 or less ) don’t always work. Their lower alcohol content leads to more beers.

Mixed Drinks: all calories reflect a jigger(1.5 oz. of liquor)

Bacardi light rum and diet coke  98 cals.

Jack Daniels & diet Coke   106 cals.

Jameson & Diet ginger ale   106 cals.

Bacardi Raz & Diet Sprite    102 cals.

Vodka & Diet tonic     106 cals.

Gin & Diet tonic   112 cals.

Tequila & Fresca (lime wedge)  106 cals.

Vodka Martini with olives  250 cals.

Gin Martini with olives  175 cals.

Whiskey sours are traditionally made with bourbon, but any kind of blended whiskey will work. Speaking personally, I’m a fan of Jack Daniels sours — yum!

Prep Time: 5 minutes


  • 1 jigger (1.5 oz or 3 tablespoons) bourbon or other whiskey (nutritional analysis uses 80 proof)
  • 1 jigger lemon juice (fresh-squeezed is best)
  • 1 jigger water
  • Artificial sweetener with the equivalent of 3 tablespoons sugar
  • I assume a zero-carb sweetener such as liquid sucralose for the analysis


Put the ingredients in a cocktail shaker half-full of ice. Shake well. Strain into a glass (rocks glass, sour glass, Martini glass, or whatever glass you want!) Traditionally, whiskey sours are garnished with a Maraschino cherry, but they are two grams of carb each! I recommend garnishing with a small lemon wedge or curl of lemon peel.

Nutritional Information: Each serving has 3 grams effective carbohydrate and 106 calories.

Lynchburg Lemonade is a great summer drink. Unfortunately, it is also loaded with sugar (standard recipes have up to 40 grams of sugar, between the soda, the sweet and sour mix, and the orange liqueur). This recipe has three grams of carb from the lemon and lime juices. It also has fewer than half the calories of standard recipes.


  • 1 jigger (1.5 oz or 3 tablespoons) Jack Daniels whiskey
  • 2 tablespoons lemon juice
  • 1 tablespoon lime juice
  • a few drops of orange extract
  • 1 cup diet lemon-lime soda (such as Sprite or 7up)


Pour ingredients into a glass. Add ice, and stir. Garnish with a slice of lemon.

Nutritional Information: Each serving has 3 grams effective carbohydrate and 107 calories.

Have these on the rocks or “neat”……

Most 80 proof liquors:  64 cals/ fl. oz.







Same liquors 90 proof:  73 cals./ fl. oz

Same liquors 100 proof:  82 cals./ fl. oz

Always Drink Responsibly People. Cheers 🙂


The Sneakymonia…

Walking Pneumonia.
SickMany people may be aware of traditional pneumonia, which is a serious infection of the lungs. If a person gets regular pneumonia, they will need hospitalization in order to get themselves healthy again. And yet, there is a type of pneumonia that is as harmless as a flu. It is called walking pneumonia. What is walking pneumonia? Walking pneumonia is a relatively minor lung infection that is caused by the Mycoplasma pneumoniae organism. And although the bacteria is causing an infection in the lungs, the disease itself is so minute that it is possible the body can cure it without additional treatment. This is why walking pneumonia developed its interesting name, since it is possible to do things normally despite what is going on inside your body. Of course, treating walking pneumonia nonchalantly is definitely not recommended, since the disease still produces uncomfortable symptoms and can be contagious. “sourced from the definitive guide to Pneumonia:


Burn fat, not cash!


I can’t help it! I get steamed every time I see a commercial, tweet, magazine ad, or even hear someone talking up a “Fat Burner” product. Fat burning; besides abs training, is the most befuddling area of fitness  for most enthusiasts. From their first day in the gym; their on a quest for the magic pill; spending fists full of cash for pathetic placebos that claim to burn off the fat in days, hours, even minutes! Latest news is the most popular of all these products, “Hydroxycut” has been pulled from the shelves for causing severe liver damage! One consumer has died! Please people; get smart and use what God gave you. It’s all you’ll ever need to get the fat off and it’s FREE! There’s only one way to burn calories and that’s through oxygen exchange, otherwise known as breathing; it’s that simple! Activity folks! Due to its heavy load of life supporting duties; like cellular function, storing energy, and the breaking down of Addenosine triphosphate (ATP) during activity; your body must circulate oxygen; creating calorie expenditure! What’s even more fantastic is that weight training will burn up to 35% more calories than your standard breathing exercises like treadmill or bike workouts! Here’s why. The peaks in intensity throughout your resistance training cause your heart to pump much larger volumes of blood and oxygen to the muscles than is typically needed for cardiovascular training and this requires you to breathe more intensely than you would on your treadmill or bike thus; more calories are burned. Ok; now here’s the “Secret Weapon” for beating down the scale. Because muscle burns calories 3-4 times more effectively than fat and you’re building muscle every workout…you’re burning fat 24 hours a day! That’s right, even while you sleep! Muscle burns those fat calories while you’re sleeping just like your heavy breathing does during your daily workout. In fact; while you sleep your body does the major portion of its calorie processing. So the harder you work to build that muscle during the day; the harder it will work for you over night! Ever wonder why you weigh less in the morning? You’re essentially empty when you wake up because your muscles along with all your other bodily functions have metabolized the previous day’s calories. Now this all makes perfect sense and works exceptionally well as long as protein is present in your diet. Proteins are the building blocks for muscle and without proper levels; the body will simply steal from itself (cannibalize) for replenishment. Result; no results! Yeah, and that’s pretty discouraging when your working out 3-5 days per week expecting to see something great happen. Protein’s essential for success and it’s sometimes impossible to find on the run. That’s why protein supplements are an invaluable resource! Protein is the only supplement that I recommend to every client. Here’s the protein story in short; most of us can process about 16- 25 grams per meal. Women need a little less (16-18g) and men need a bit more (18-25g). Bottom line; you’re not getting the results that you deserve if your not supplementing your cardiovascular workouts with weight training 2-3 times per week and fortifying your diet with protein. You’re robbing yourself of the most valuable calorie burning agent in your body; muscle! A smart effective fitness program always contains both strength and cardiovascular training to achieve maximum results. What is it that you really want to burn; fat or cash? Breathe it in folks…it’s free!

                                         Stick with it, Lee


My Dad always said…

My dad always said: “If it’s worth doing, its worth doing right”. What generally followed was the colossal chore from Hell which I’m convinced was designed purely for the purpose of killing me. The fact that I survived to tell the story is a testament to his Excellency’s perseverance! Dad was the best at everything he did and instilled an ironman work ethic in me for which I’m both eternally grateful and lucky to have survived. Dad always said “Preacher or Pirate; be the best at it” He also said those two professions were more alike than they appeared; he spoke his mind, that’s for sure. I never received overdoses of praise, but that wasn’t necessary with my Dad. The fact that he asked me to tackle the job was reward enough. This meant he believed in my ability to do it right and I knew that if he didn’t, he’d direct the order elsewhere. My dad always said “Son; you’re pound for pound the strongest man on my crew”. And there I stood; five foot nothing; tipping the scales at a whopping 82 and ½ pounds…feeling big as a mountain! His confidence in me fueled my ambition and commitment to the task every time. Making every move count; this was his forte and he was amazing to watch. The affable skill displayed in every task from his graceful operation of a tractor to his tending of a cantankerous grandchild was purely masterful; he took his time. Dad always said “Don’t get in a hurry; that’s how things get broke” He never believed in rushing anything. Working on Dad’s landscaping crew was like juggling jars of nitroglycerin. He didn’t give second chances; one slip up and Dad always said “I’ll just do it myself’. I labored every summer doing my eminent best; surveying my work for imperfections; always finding it flawless. Dad would quietly gaze over the terrain as if he could see beyond the dirt, into some secret dimension where all things are revealed. Then he would lean towards me and drop his head a bit to sight down his pointing finger; “Now Lee; if you want this to work, you’ll need to cut her down a little along this side here. That way she’ll come on out of there like she aught to”. I’d focus on the precise location he’d singled out to see what I had missed and somehow…he was always right. There it would be, right in front of my eyes. “Dad, how did I miss that?” Dad always said “You were watching the clock and not your work son”. I’ll never forget the first time he said: “That’ll do”…because Dad didn’t always say that. My Dad’s retired now, living in a sleepy little community in South Carolina and says very little. “Never say more than is needed” Dad always said.

Thanks for the lessons Dad.


Super Heroes don’t need New Year’s Resolutions!


Did you make one? Still thinking about it? New Year’s resolutions crack me up! Haven’t made one in at least ten years! In fact, I don’t remember the last time I did. Oh, I’m for self improvement and its rewards but seriously how many people actually keep them? Statistics say between 60 and 70 percent of the 40 percent who even bother; cave on their “Res’. Not surprising right? Ok, so stop focusing on the end results and start focusing on the process; the journey. It’s not so overwhelming and unattainable that way. Anyway it’s the journey that determines a life’s worth in my opinion; the day to day actions. I still achieve the desired effect (self improvement) but instead of one big goal; my year is chocked full of little ones; some attainable in as little as a day. Pack enough successful days into a year and it will change your life! Still, prepare to push the limits! Rules; break them, expectations; exceed them, deadlines; beat them, and never, ever quit! Be a goal attaining Superhero like me! Truth is; the bits and pieces that make up your year determine its outcome. It’s simple; what ever you think about every day you’ll become, so what are you thinking about? Go with it, and don’t worry so much about heading in the right direction. It might not be exactly where you intended to go but trust me it’s where you want to go. There’s no need to dream up goals that aren’t really goals; their already there inside your head; shouting at you every day; me, me, pick me! They’re the modifications, and improvements that you can’t stop thinking about…ever. And once you get them out of the way, you’ll see lot’s more waiting for their turn. Too often people target goals with billboard appeal that have no real meaning or purpose for them personally. “I’m going to start losing weight” Is that really what you want to do or would you rather run your first 5k? How about a ski trip to the mountains for a week? Why not take surfing lessons? While getting in shape for your adventure the weight will fall off by default! See what I mean? Remember; their already in your head, just go with it. Instead of “Become a better person” I decided to fix a few personality flaws; we all have them and probably know it; but we’ve ignored them so long that ignoring them has become a personality flaw in itself. These little monsters intrigued me so… I went with it. I ambitiously decided to tweak a personality flaw a day; thinking it should take a week or so to clean up my act. That was ridiculous of course and lasted about…one day. I realized I was a bit more screwed up than I thought and decided to give it a little more time so…well let’s just say it takes a lot of time to make a personality flaw modification. I mean after 30 years or so a guy gets pretty messed up folks. We’re talking hardened habits that I thought were ME! Now I had to face the fact that I was simply being way to easy on myself and that needed to change too, and…whew! Bottom line; by focusing on a mini goal I subsequently fixed lots of little issues along the way by default. I can’t tell you how many problems I fixed by waiting 20 minutes to cool down before charging into a family debate LOL. It’s actually pretty fun. Kind of like playing dress up with your personality, and you get to keep the clothes! Anyway; here is a partial list of my yearly “Goals’ for the stupendous 10’s. Cheers everyone!

Set goals not restrictions.

  • We don’t like to be told NO…Ex: I’ll try new healthy recipes from Bodytek’s recipes of the month list.

Instead of: I won’t eat junk food anymore.

The first thing out of my mouth each day will be something positive or complementary to who ever I meet.

  • This one always takes me to a higher place; both socially and mentally in too many ways to list.

Help a friend with a big “To do” project and ask for nothing in return.

  • Duh…but in case it’s been a while; the journey is what’s important.

Walk a mile in their shoes.

  • By performing someone else’s duties for spell; I’ll grow my appreciation for their efforts and be more forgiving when critiquing. Essential for humanizing the daily grind amongst co-workers, friends, and family.

Make my “Truly happy” list and start checking those bad boys off!

  • Don’t expect to see a lot of “Things” on this list. I’m always surprised at what makes me truly happy is so simple and requires more time than money. There’s a message here somewhere?


  • I make time to journal. When no one wants to listen to me whine, crow, or reminisce, my journal will. Recap the past month or so and feel your blood pressure drop as you scribble down memories.

Engineer a new way to save money.

  • It’s a scientific fact that financial independence provides feelings of security which lead to a happier longer life. Remember that saving is the same as making and making often increases stress instead of helping the problem.

Do one thing everyday to keep myself physically fit.

  • Physically fit people most often: have stronger heart and lungs (stop smoking by default), healthy cholesterol levels (stay off meds), faster metabolic rates (burn fat faster), reduced stress, more frequent endorphin release which makes us feel great, feel confident, socialize more easily, are millionaires…it could happen! J

Have any you’d like to share?


No bargains, No deals

When it comes to being the best you can be, it’s simple. Put your goal first, give your best every time, and most of all never make deals with yourself to justify quitting.

Recently one of my student athletes was on the fence you might say. Tired and weary of dieting to hold his weight for the mid season wrestle offs while everyone else (seemingly) was taking it easy enjoying the break; he was precariously close to the edge of self pity. I noticed that he’d stopped peddling his bike during workout. Sweat dripping off his nose and chin; he sat, staring despondently at the floor in defeat. This is an edited version of our words:

“Everybody’s a champion buddy. Some of us lead while others follow, but we all face the pain; it’s going to hurt. The scariest feeling is right before a workout because you know you won’t quit until every ounce of energy is gone. Your lungs will scream, your legs will burn like fire, and you’ll probably get sick…again. And when your defining moment arrives, you won’t negotiate; you’ll fight. No deals; all in; be the best or get beat. Who you are when you’re at your best is worth everything you’ll do to get there. You’ll need to be the only athlete that never shows pain. You’ll make weight every time, never complain, or show weakness to your teammates or adversaries. Right now, this very minute you decide who you are and what you’ll become.”

Being a leader is so hard; he replied holding back tears. Yes, and so is defeat son. Which one feels better? We sat quietly for some time; he started pedaling again, and this time with such devotion and determination it would inspire even the most overwhelmed soul to rally back and win. It was an awesome site to witness.

I pressed on: Each member of your team will follow you; never giving less than 100%, never showing weakness, and never making deals to satisfy their conscience. You’ll lead your team to the state championships one victorious day at a time. It only takes one person to change the course of history and you’re that person. Lead!

To get something you’ve never had; you’ll have to do something you’ve never done. No bargains, no deals; that’s what makes a champion.

                                                                                  “Stick with it”