Tuesday, November 23, 2010



- 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.


$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

Thursday, April 22, 2010

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

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.

Friday, April 9, 2010

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

- 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:


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

Wednesday, March 24, 2010

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.

Sunday, March 14, 2010

Grand Opening-Class Schedule-Celebration

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.
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.
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:

Friday, February 12, 2010


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!


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.


Ricky Cain

Trained By Cain Studio

419 Cherry St.

Macon, Ga. 31201


Monday, February 1, 2010

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

- 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!