Micah and Lina McQuigg seen here in Orlando, Florida. Enjoying a long-deserved week off from their workouts.

Micah & Lina McQuigg
Fitness Advisory Team Members

Micah's Fitness Bio

My journey into fitness began in the seventh grade. A tall skinny kid who had trouble putting weight on. I was not genetically gifted in most power movements. But I never gave up and made significant gains throughout high school and college.

After college I continued to lift weights, but didn't do any cardio and ate everything in sight, some call it the see food diet. I got up to about 245 and by my standards I was fairly strong, but certainly wasn't healthy. It wasn't until the age of thirty I began to educate myself on the importance of cardio and nutrition.
    
I have come to the conclusion that, while you can lose weight leaving one of the three out, your progress and goals will be achieved much faster if you hit cardio, weights, and diet with sustained effort. A few last words of advice, whatever ones goals are, it is going to take time. Nobody has gained 40 pounds in a week, don't expect it to come off in a week. When at the gym, get after it and push yourself. 

Lina's Fitness Bio

I've been lifting weights for a little over two years now and like most women, I was never into lifting because I thought I was going to "bulk up". There is a huge difference in my before and after body. I have lost a total of 27 pounds by incorporating a healthy diet, doing cardio and strength training. My body has become more toned and not "bulky".
 
I have always been athletic, but I never lifted weights. My husband finally talked me into lifting with him and now I am hooked! I remember walking into the gym for the first time and not having a clue how to use the machines, let alone knowing what body parts they worked. I was also very intimidated by the "veteran" lifters. Having my husband by my side to show me the ropes has helped me tremendously. But if you are starting this journey on your own, don't be discouraged. I have found that the members of Pro Fitness USA are very kind and helpful. Don't be afraid to ask questions.
 
I like to change up my routine by working different body parts on different days. For example, on Monday's I hit my back and biceps, but on Tuesday, I will work my shoulders. I do this because it keeps my body guessing and it keeps me interested in lifting. I also do cardio after I lift weights. Some people prefer to do cardio before lifting and that is okay too.
 
For my cardio, I prefer running. I am training for my fourth 5k run. Pro Fitness USA offers many options for cardio, so find something that works for you. If you don't enjoy it, you won't do it. Listen to your body. We all have limits, but don't be afraid to push yourself. Getting in shape is a very rewarding lifestyle change. It takes a lot of hard work and determination, but I am living proof that it can be done.