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.

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.

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 :

Schedule Your No Cost Nutrition Consult Now!

Need More Results?! Set up a nutrition consult at no cost.

My nutrition plans are all based on the following areas:
-Body Type (each body type has a specific range of ratios for your macronutrients)
-Hormone Imbalance (regulate certain hormones through your food intake and eating schedule:leptin, ghrelin, inflammation, insulin and more)
-Activity and Training Schedule (daily caloric intake and macronutrient ratios adjusted accordingly)
-Timeline based on your goal (daily caloric deficit/surplus adjusted accordingly)
-Health and Doctors Orders (pre diabetic, high cholesterol, high triglycerides, weight reduction)
-Alkaline Balance (optimal wellness and increased sense of well being)

Request your no cost consult here:

If you like what I have to say we will review your options from there! Hurry space is limited in the schedule!

Body Upgrades Summer Fitness Makeover

Get on the pre-sale list for my Summer Fitness Makeover!

-4 weeks of unlimited access to my personalized fitness boot camp
-Personalized nutrition plan based on your body type and goal
-Posture evaluation with custom warm up based on deviations
-Unlimited coaching with me via text or email to answer your questions and get you through all the speed bumps

PLUS if you get the best overall results out of all the participants you will win over $1000 in prizes! (gift cards to restaurants like Fleming's and Zushi Sushi as well as beauty services- cut color and style, massage and more.)

When you get on the list you will receive updates on when registration begins. You will be guaranteed a spot in my schedule and you will be able to sign up for the lowest rate that will be offered.

Get on the pre-sale here before it ends: Get on the presale list for the summer fitness makeover

Looking to turn up your results? Check out these 7 at home workouts! They are fast, effective and you can do them anywhere.....enjoy!

Get the workouts for free here:

[07/05/16]   5 Myths About Strength Training....

If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.

Myth #1 Muscle Turns Into Fat
Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Myth #2 Strength Training Doesn’t Burn Fat
On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth #3 Lifting Weights Makes Women Bulk Up
Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

Myth #4 Strength Training Is For Young People Only
Ha, that’s a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

Myth #5 Use Light Weight and High Reps To Tone
This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-12 repetition range and push your muscles with each set.

[06/30/16]   Stressed? Time to Sweat It (Out)
Feeling stressed? You’re not alone.

Stress is an inevitable part of our modern existence. Whether you’re the CEO of a large company, a Kindergarten teacher or a construction worker, you have stress to deal with. We all have bills to pay, relationships to maintain and challenges to get through.

But you don’t have to let it get the best of you. How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

Every time you exercise, you increase your body’s production of endorphins.

In case you have forgotten, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)

Any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

Through the Brick Wall: If you are working out every day and not getting the stress relief you want then it’s time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you’re all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.

Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you’re not making progress may give you the confidence you need to put stress in its place and move on.

My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.

Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.

[06/30/16]   Not being very healthy? Your doctor wants you to read this...

Your doctor feels like a broken record.

That’s right—he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He’s tired of tallying your controllable risk factors that include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he’s seen exercise change lives.

1. Feel Great: The first thing that patients tell their doctor after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.

Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain.

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?
I know you’re tired…exercise gives you energy.
I know you’re in pain…exercise alleviates your muscle and joint pain.
I know you’d rather stay in bed…exercise makes your sleep more restful.v
I know you’re pressed for time…exercise improves your efficiency and extends your life.
I know you don’t know where to start…that’s where I come in.
Reply to this email or call me and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won’t give you a lecture.

He’ll congratulate you.

[06/30/16]   Your Flat Abs Plan
One of the most frequent questions that I’m asked is, “How can I get great abs?”

You may have pondered this question at some time or another.

Many people are frustrated by their stomachs, to the point of giving up after doing dozens of crunches with zero improvement.

It’s time to forget everything you’ve heard about how to sculpt your abs.

Quite simply, crunches alone won’t give you a six pack.

Doing crunches with the hope that it will transform your abs from flabby to muscular is to believe in one of the most widely held fitness myths. I’m talking about the spot reduction myth.

Training one area of your body will not specifically burn fat from that spot.

Are you training as if spot reduction worked? Doing dozens of crunches in the hopes that layers of fat will disappear?

Sit-ups, crunches and planks will not flatten your abs.

But a drop in overall body fat will do that for you.

So you want the secret to great abs?

The secret is a winning combination of fat burning cardio, resistance training and clean eating.

It is fully possible for you to dramatically shape up your waistline.

Yes, Y-O-U.

My clients routinely lose weight and transform their bodies. You can do it too.

Answer the following questions to see how your current routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and flat abs.

How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

Do you eat a clean diet? Diet is a big stumbling block for most people—especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches—while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.

Do you want to flatten and sculpt your waist once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.

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Videos (show all)

4 Full Body Exercises
A look inside a training session
Out Door Work Out
turning it on



12112 Boardwalk Dr
Austin, TX
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Take Back Your Belly Take Back Your Belly

Hi, I'm Debbie! My superpower is turning your favorite unhealthy dish into your new craving that actually heals your gut. To healing your gut one dishes dish at a time.