Body Upgrades Personal Training

Body Upgrades Personal Training

Year round solution to getting fit and saying fit. Your training sessions last all year. Train with a fitness pro every time you train.

Hey! My name is Mike Johnson. I am a personal trainer, corrective exercises specialist and nutrition specialist. I offer high level programs based on scientific rationale. I have 7 years experience as a trainer and have trained over 10,000 sessions. Based on the plethora of information on health, fitness and weight loss I make it my mission to educate and inform you as well as get you in amazing shape. I would like for you to try a free workout to see if we would be a good fit working together. Because my goal is to help as many people as possible I have different types of training programs that is sure to fit your budget.

Workout #1 of 4 for Rudy consisted of full body metabolic training! We ditched the scientific integrated training model we normally use and mixed it up (undulated periodization) with different types of training to try to get a boost in results, fast!

If you’re looking to give your results a boost try a few of these moves! Keep in mind this mini program was designed for...
+general fitness via circuit training
+caloric expenditure via high repetition (not working load-we do this because we DO NOT want to increase muscle mass-at all.)
+metabolism of carbs and fats via glycolysis and oxidative energy pathways

If your goals align with these 3 things-try these circuits!

Next up in our Client Series is Rudy! She is a stay at home mom and has been in the semi private training program for a while. She wants to cut water and enhance tone before her family vacation! So, we spruced up the workouts and hopped on to a special diet for just 10 days to see what we can do.

Normally 10 days isn’t enough time to achieve anything substantial....BUT Rudy has been training here for around 2 years and her body is responsive to exercise and diet. In other words her body is primed for faster results because she has already done the foundational work when she joined a long time ago.

Here she is for a quick interview before the workouts started.

Stay tuned for a peak into a few of the workouts!

Final Results are in! Over the last couple months, we have seen tremendous progress but it came with setbacks...overall these two have achieved a lot and it’s only getting better from here!
David: Down 18.2 lbs Down 1.6% body fat Waist down 3.3”

Lilian: Down 7.3 lbs Down 2.1% body fat Waist is the same

Additional Benefits
+learned a routine that works for their schedule and lifestyle
+learned and practiced healthier eating habits
+learned a daily routine for flexibility, mobility and preventative maintenance
+achieved a solid foundation in regards to fitness, endurance and balance

Be sure to catch the interview to hear first hand-what Lilian and David thought about their experience!

[09/23/19]   For our 16th and final session we had separate agendas!

Lilian- Rehab duty. Even with minor surgery and a couple minor injuries- Lilian’s fitness level has increased as well as achieving more muscle tone and shape!

David- Full Body fitness workout. David started off with a very poor diet and major lack of exercise. He has completely changed his weight and is well on the way to becoming fit!

Stay tuned for the final interview and results!

For session 15 Lilian and David had completely separate workouts...

For David’s workout we continued progressing and covered a total body workout!

One more workout left-stay tuned!!

For session 15 Lilian and David had completely separate workouts...

For Lilian’s workout we focused on mobility and some basic rehab!

One more workout left-stay tuned!!

This was a great workout for session 14!

Lilian is quickly progressing through rehab and will be back to full speed soon.

David is on a major upswing with progressions...we conquered a lot of core stabilization exercise and general fitness in this one.

The pressure is on with the final weigh in of the 6 weeks coming this Friday!! Stay tuned.

Week 5 Results are in!
David: Down 1LB Down 2% body fat Waist down 0.75”

Lilian: Up 1.4Lbs Down 1.4% body fat Waist up 0.15”

Results are slowing down a little bit at this point BUT are still moving along, nicely. The biggest success this week was with the body fat percentage reduction. It is VERY hard to get this number to go down and requires a trifecta of proper nutrition, resistance training, cardio exercise and rest.

Total Results
David: down 16.8Lbs down 8.6% body fat waist down 2.5”

Lilian: down 4.8Lbs down 2% body fat waist down 0.75”

Overall, things are going well-considering Lilian’s surgery and a 2 week break! We are expecting a LOT of movement in these numbers at next week’s weigh in!

[09/13/19]   For David session 13 was more fitness progressions.
For Lilian session 13 was more rehab duty and some light movement.

There have been ups and downs BUT overall we are emerging successfully!

[09/11/19]   During session 12: Lilian was on rehab duty and David experienced a solid progression in general fitness exercises-This workout will definitely jumpstart your metabolism!

Session 11 for these two! You can definitely tell the fitness levels are going up!

We focused on compound movements, core stability and posture during this session!

Week 4 Results are in!
David: down 6.7lbs Up 2.8% body fat Waist-same

Lilian: down 3.8lbs Up 0.7% body fat Waist down 2.4”

These are not bad results for having a 2 week break. The weight is still the primary target...and they both lost a substantial amount. The body fat percentage is important but because neither one is close to the “danger zone” of obesity-there’s less focus, there.

Total Results
David: down 15.8lbs down 6.6% body fat waist down 1.75”

Lilian: down 6.2lbs down 0.6% body fat waist down 0.9”

Overall, we are doing well. Both fitness levels are definitely increasing. Now, the pressure to perform over the next 2 weeks is on! Stay tuned.

Session 10! Lilian and David’s workouts are starting to diverge based on what each person needs.

Lilian’s workouts are getting more precise as she needs more isolated training.

David’s workouts are getting harder through increasing difficulty with general fitness exercise.

Stay tuned for the Results Announcement tomorrow afternoon!

Session #9 for Lilian and David consisted of stabilization and endurance through compound movements plus some core work.

On Wednesday we will see their first workout back after a 2 week break- stay tuned!

Week 3 Results are here! (Last weigh in before Lilian’s surgery)
David: lost 2.3 lbs Lost 1.9% body fat Waist: No change

Lilian: Up 1.3lbs Up 1% body fat Up 0.25” on waist

A little bit of a stressful week with Lilian’s surgery coming up soon. We have one more training session next Monday before a 2 week recovery/holiday break.

Here are the Total Results with 3 weeks in the books.

David: down 9.1lbs down 3.8% body fat down 1.75” on waist

Lilian: down 2.4 lbs down 1.3% body fat up 1.5” on waist (we are still assessing what is going on here-losing everywhere but fluctuating with waist)

Overall we are reducing mass and getting much more fit. With 3 weeks to go, there is plenty of time to see huge changes and a lot more results!

Session #8 for Lilian and David was all about fitness And some light functional training!

Our focus points were:
-core work
-balance work
-posture work

Stay tuned for Friday’s Results Announcement!

[08/19/19]   EARLY morning session-it was so dark in the house we could barely make a video...apologies in advance.

Lilian and David’s 7th session consisted of...

-compound movement for metabolism building
-core training for better functionality, stability and strength
-general fitness exercise to increase conditioning and build better cardio

This was a fantastic workout- harder to see but VERY good. We have a short week this week. Session 7, session 8 and our weigh in results. Stay tuned!

Week 2 Results are in!
David: lost 2.4lbs Lost 1.5% body fat Lost 0.5” on waist

Lilian: lost 2.4lbs Lost 1.8% body fat Gained 0.25” on waist

The first 2 weeks have resulted in absolutely phenomenal changes. Here are the total results for the first 2 weeks.

-total: weight loss 6.8lbs
-total: 1.9% body fat down
-total: waist down 1.75”

-total: weight loss 3.7lbs
-total: 2.3% body fat down
-total: waist up 1.25” (there are additional factors at play, here that are skewing our measurement)

Overall this is exceptional work. Can you imagine getting these kind of results in just 2 weeks?!?

We use scientific rationale in every single step of program development. This is how we are able to guarantee success. Everything you do is for an exact reason.

[08/16/19]   Lilian and David’s 6th session is focusing on these 3 things...
1-Core Training
2-General Fitness
3-Coordination (at the end)

This is a great routine if you want a better core, want to be more fit and could use some work on balance and coordination.

Basic Weight Loss Checklist!
Here are the 5 areas you need to keep under control in order to successfully reduce weight.

Keep in mind this is quite basic. If you have any advanced questions feel free to DM.

[08/14/19]   Session 5 for Lilian and David: Basic Couples Fitness Training!

This is a great full body workout for beginners interested in weight loss and fitness!
Hint: if you haven’t been in the gym in more than a few months....this is probably just what you need!

[08/12/19]   Lilian and David’s 4th session was based on 2 things...

1- Burning calories through aerobic super sets (boost overall fitness and expend more calories from fat)

2- Increase cardio conditioning (necessary to progress to more advanced training sessions in pursuit of goals)

This is a beginner workout but is challenging.

First week’s results are in!
David: lost 4.4lbs Lost 0.4% body fat Lost 1.25” on waist

Lilian: lost 1.3lbs Lost 0.5% body fat Gained 1” on waist

David’s results are typical for someone who is brand new to exercise and healthy diet. This is exactly what we wanted to see.

Lilian’s results are not bad coming in with weight loss and body fat loss. The gain on the waist could be from multiple factors.
-mismatch or miscalculation of macros
-poor digestive health (fix w/ healthy food and probiotics)
-long term lack of fiber (fix w/ a lot of fiber through diet)
-food allergies (dairy-everyone is allergic to some extent)
Or could be a handful of other possible reasons.

Overall Week 1 was a GREAT SUCCESS!

[08/09/19]   David and Lilian’s Maximum caloric expenditure workout! (Basic cardio and core for beginners)

For our 3rd session we focused on cardio and core conditioning. Normally we wouldn’t spend an entire session on this but if your conditioning is poor you will never get in shape due to your wimpy VO2 it had to be done!

If you missed Monday’s video here is a recap:

Lilian and David want to...
-lose weight and inches
-get healthy before anymore time goes by
-get generally fit

So, over the next 6 weeks, we will follow along to see what it takes to achieve success in weight loss and fitness!

Here is a recap at what their first full training session looks like.... and Keep in mind all the workouts they do are SPECIFICALLY designed for beginners who want weight loss and general fitness.

[08/05/19]   Ever wonder what it takes to reach your fitness goals?

Our new client series follows participants taking the journey and gives you an inside peak of the process!

Meet Lilian and David- They are looking to get in shape over 6 weeks before their summer vacation!

Here is the initial client interview and a brief look into their first session...which was all flexibility.

Be sure to follow alongside their journey! A new update will be posted about every Monday, Wednesday, Friday over the next 6 weeks!

Are sports drinks hurting your weight loss or helping? Do you need the electrolytes in them?If you want to lose weight, sugar is your enemy....and sports drinks are full of sugar. BUT if you eat a reduced carbohydrate diet you might be able to make it work. For example if you are about to hit a hard workout and you are on lower carbs you could drink it right before or during the workout to actually boost your metabolism. However, if you are not cutting carbs this will not help your weight loss.As for the electrolytes just eat sweet potatoes! Sweet potatoes are PACKED with electrolytes and vitamins.

#1 Easiest Weight Loss Tip you can implement immediately...and you don't even have to do anything extra!

Simply, stop eating any carbohydrates 4 hours before bed time and start seeing the scale drop down a little bit everyday. (Assuming the rest of your diet is clean)

A fringe benefit is better insulin sensitivity, too. This means your body can handle carbs more efficiently. You can also expect a little boost in energy when you eat them instead of getting tired. Plus less water retention!

Crunchy Tuna Wrap: 382 calories!

Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would without the extra fat and cholesterol.

Calorie breakdown: 1 whole wheat wrap 130 calories, half a 6 ounce can of tuna 90 calories, 1/4 cup non fat Greek yogurt 30 calories, half a chopped celery stalk 5 calories, 3 slices roasted red peppers 30 calories, handful baby spinach 5 calories, 1 squeeze of lemon juice.

Add a side of 1 cup cherries 90 calories

Need help getting going? Get a free 30 day trial pass to our indoor group training program! We focus on fitness, weight loss and corrective exercise...And don't worry, if you haven't worked out in a while our expert trainers will modify the tough exercises for you.

Workout sessions start at 6am, 630am, 7am, 730am, 8am and 830am! All workouts are indoors at 12112 Boardwalk dr Austin, Tx 78729.

Message us to claim your 30 day free trial!

Trying to burn fat? Learn the times of day it's safe to eat carbs without hindering your fat loss results!

Protein Pancakes! Low carb and delicious! Eat pancakes whenever you want with this healthy recipe. It makes 6 servings.

Here’s what you need...

½ cup high quality protein powder
½ cup almond flour (or oats)
½ teaspoon baking soda
¼ teaspoon sea salt
10 drops liquid stevia (or half a banana)
4 eggs
1 cup cottage cheese
½ cup low fat milk
1 Tablespoon coconut oil

Combine the protein powder, almond flour, baking soda and salt in a medium bowl. Mix until fully combined.
In a food processor combine the stevia, eggs, cottage cheese and milk. Add the dry ingredients and pulse to combine.
Heat a pancake griddle over medium heat. Grease with the coconut oil, cook the batter by ¼ cup scoops until bubbles form, then flip and cook the other side until golden. Serve with grass fed butter. Enjoy!

Nutritional Analysis: One serving equals: 311 calories, 12g fat, 11g carbohydrate, 2g fiber, and 37g protein.

Hope you get to try these this week!

Fast and Healthy Fish Tacos!

Who says that fish tacos have to be fried? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Here's the recipe!

Servings: 2

Here’s what you need...

1 pound Fresh Skinless Cod
1 Tablespoon Butter
¼ teaspoon Cumin
1/8 teaspoon Garlic powder
½ cup Nonfat Plain Yogurt
1 Tablespoon Apple Cider Vinegar
2 Tablespoons Honey
3 cups Shredded Cabbage Mix
4 Whole Wheat Tortillas
Lime or Lemon to taste

Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree F oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy!

Nutritional Analysis: One serving equals: 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

Enter To Win a $1,200 six month membership to our personalized fitness boot camp! The winner will be announced this Friday!

If you want to get in amazing shape and transform your lifestyle enter now. The drawing is being held this Friday August 26th.

The winner will be notified via email and announced on our page. Be sure to like our page so you see the post with the winner this Friday! For the next few days we will be doing a drawing for a 6 month FREE membership to our location! Sign up TODAY!

Eat Your Spinach Frittata!
The key to making a low fat, high protein frittata is to replace most of the eggs with egg whites, as this recipe calls for. Here is the recipe!

Servings: 4

Here’s what you need...
1 teaspoon olive oil
1 teaspoon minced garlic
4 cups baby spinach leaves
3 whole eggs, plus 4 egg whites
½ teaspoon salt
¼ teaspoon pepper
½ sweet onion, chopped
¼ cup red bell pepper, minced
2 red potatoes, peeled and shredded
¼ cup shredded low fat mozzarella

Preheat the broiler and position the rack about 4 inches from the top. In a large nonstick frying pan (with a flameproof handle, since this is going in the oven) heat ½ teaspoon of oil on medium heat. Add the garlic and sauté until soft, about 1 minute. Stir in the spinach and cook until it is wilted, about 2 minutes. Transfer to a bowl and set the frying pan aside.
In a bowl whisk together the eggs and egg whites, salt and pepper. Set aside.
Put the frying pan back on medium heat and add the remaining ½ teaspoon of oil. Add the onion and sauté until soft, about 4 minutes. Stir in the bell pepper and potatoes and cook until the potatoes are browned, about 5 minutes.
Spread the potato mixture to an even layer in the pan. Spread the spinach over it, then pour the eggs on and sprinkle with the cheese. Cook until slightly set, about 3 minutes.
Place the pan under the broiler until the frittata is browned and completely set, about 3 minutes. Cut into wedges and serve immediately.
Nutritional Analysis: 176 calories, 6g fat, 16g carbohydrate, 2g fiber, and 12g protein.

If you like this recipe download my recipe book for free!

42 Healthy Fat Burning Meal Recipes :

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