Mark's Blog

Where do vegans get their protein?

I’ve been vegan since January,and it really hasn’t been hard. I haven’t lost any weight,just some body fat. I am not weaker in the gym and I do NOT have a hard time eating enough protein. In fact,the amount of protein that normal people and athletes need is not as much as the media leads you to believe. Read this article that sums it all up for you from my friend Giacomo Marches,a vegan body builder and owner of

Giacomo is always available to me and anyone else with questions on the subject.

Here is his article.

A weekend class in Michigan brought new friends and knowledge.

I spent last Saturday in Brighton Michigan at Funk Fitness. I was there attending 2 fitness classes being given by WCW Heavyweight Champion and WWE wrestler Diamond Dallas Page,or DDP for short . Now I’ve been to quite a few weekend courses that cost a lot more money and lasted more than one day. I have to say this past weekends class was one of the best I’ve ever been to. DDP didn’t try to sell DVDs or t shirts or anything for that matter. He was there to talk about his philosophy on exercise ,DDP Yoga ,and nutrition,and he really did know what he was talking about. DDP was very knowledgeable on both subjects,which to be honest,impressed me. I wasn’t sure what to expect from a professional wrestler other than a good workout. Well I was pleasantly surprised,not only did we get a great workout in both classes but it was also awesome  to hear another person (other than myself) speak the truth about nutrition. Without going into details on nutrition,DDP was a huge proponent of eating whole foods and no processed garbage. I will touch on the subject of nutrition in a later blog post.

Craig Funk,the owner of Funk Fitness was a great host and even opened his home to me that day and invited me to come back to his house for lunch with DDP and the rest of his family. Criag can be seen behind me in the mirror taking our photo! Thanks again Craig.

Here I am with the champ,DDP. 


A Mark Campana original gem of wisdom.

If you spent quality time washing and waxing your car to make it shine like it was new, would you then immediately drive it through a giant mud puddle after all of that work?

When you exercise to be healthier, and to look and feel better about yourself, why would you then go out and eat a bunch of food that you know is garbage? I’m talking about acting like exercise is your free pass to eat like crap. Exercise is not a free pass to eat bad, fast, fatty, processed foods. Exercise is just the beginning of the journey, and fueling your body properly is just as important as staying active.

Don’t drive your shiny car through the mud after working hard to keep it clean.

M Campana Fitness LLC Receives 2012 Best of Akron Award

Press Release


Campana, Mark Owner – M Campana Fitness LLC Receives 2012 Best of Akron Award

Akron Award Program Honors the Achievement

July 12, 2012 — Campana, Mark Owner – M Campana Fitness LLC has been selected for the 2012 Best of Akron Award in the Fitness category by the Akron Award Program.

Each year, the Akron Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Akron area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2012 Akron Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Akron Award Program and data provided by third parties.

About Akron Award Program

The Akron Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Akron area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The Akron Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community’s contributions to the U.S. economy.

SOURCE: Akron Award Program

Coach Campana via Michelob Ultra Light Beer give you tips to build your training team.

I was approached a little while ago to answer some questions for an article featured on Michelob Ultra’s website. Below is the link to the article. You will have to provide your date of birth to read the article. The article link needs to be cut and pasted into your browsers window.

Back in Africa. Cape Of Good Hope.

Eric was back in Africa for some judo training. While he was there he planted the M Campana Fitness Flag. From the top of Kilimanjaro to the southern tip of Africa. M Campana Fitness is everywhere.

Personal training career perks.

It may not seem like a big deal to some people, but having the ability to touch ones toes is an accomplishment to others. Its not about comparing yourself to everyone else, its about reaching,literally, your own personal goals.

This ,un-named client, has NEVER been able to touch their toes while standing and bending over at their waist. This past week it happened, and it was very exciting.

Yes! The below photo was taken moments after the first successful attempt.

Being able to touch your toes, put on socks while standing on one leg and not losing your balance, the ability to catch yourself mid-slip on the ice and not fall down. These are all examples of accomplishments some of my clients relate to me after they happen. Not everything is about body fat, how much you can bench, or how many box jumps you can do in a minute. Its things like the previous examples, that i hear about or witness, that brighten up my day, a trainers day. One goal at a time.

8 week program! 12 week program! 90 days to a new you!

We have all seen the advertising buzz words and ploys for 8 week, 12 week, and 90 day programs. How many of those people featured in the ads aren’t fitness models? What percentage of people that do these programs reach the Adonis like body’s portrayed in the ads? What happens after the 8 weeks or 90 days when the program is over? Can you realistically keep eating the way the programs call for? How do you continue with your exercise program? What do you do next? ANSWERS WITHIN!

I’m going to share something with my readers that I really think, deep down, they already know…….There is NO quick fix for your health and fitness. There also is no quick fix for someone’s appearance, other than plastic surgery of course, and even that has no guarantee.

Your health, physical fitness, and quality of life are all intertwined together. Why would you want to take short cuts to goals that will most likely only end up being a short term success and not turn into a life long habit? Do not get caught up in hype! Hard work and conditioning your brain is the answer. Our brains have already been conditioned – conditioned by slick advertising and by society. Conditioned to look for the quick way out, the easy way to reach our goals, and more often than not, those avenues that appear to be quick and easy will not produce long lasting success.

So what do you do if you aren’t going to try some quick fix 8 week, 12 week or 90 program? Start using your head and cut out the fast food, eat out less often, start packing your lunch for work, don’t buy so many prepared foods, stop drinking soda, cook more for yourself, eat breakfast every day, cut down on the alcohol consumption, take the stairs, don’t look for the closest parking space, and exercise on a regular basis.

Your money will be better spent finding a local trainer to develop a personalized program for YOU. A trainer that you can check in with occasionally if you choose not to see him or her on a regular basis, a trainer that will have a new program waiting for you at the end of the program you are currently doing. But don’t solely rely on a trainer either – read and research fitness instead of watching hours of TV at night after work. If you don’t want to join a gym, get a group of friends and or co-workers together and form a team for local intramural sports. Walk your dog every day for at least an hour and a bonus is your dog will stay in shape too!

My main point with this whole article is that quick fixes aren’t long lasting, otherwise they wouldn’t be categorized as quick fixes. How many people would sign up for 50 year program? Well, that’s what we all need to do – the lifelong, evolving program to truly be successful and healthy.

Just an example of what you can find if you just look.

Client quote of the day. “What is the definition of fitness?”

“Fitness is the ability to be able to do what you love.”

Whether “what you love” is riding your motorcycle or looking for Sasquatch and everything in between,being physically fit makes those activities that much easier and more enjoyable. Fitness will also ensure that you can do all of those things you love no matter what your age may be.

Peri-operative Massage: Physician, Heal Thyself

“Stress kills.”

We’ve all heard it so many times that, anymore, we really don’t hear it. But I can help with that if you give me a minute. See, there’s not one, but two people inside of us (some folks, way more!).

One of the two is driven to run through our health budget like a teenager with Mom & Dad’s credit cards. The other lives only to pay off those cards: to remain solvent –and healthy.

These are the “Autonomic Twins.” The first is named the Sympathetic Nervous System (SNS). The second is the Parasympathetic Nervous System (PNS).

Under SNS dominance, we are in what we experience as our “fight or flight” mode of being. It’s what empowers us to temporary superhuman strength and oblivion to pain.

In the extreme, this condition exists to ensure our survival …or die trying. But living in unabated sympathetic dominance -pretty much our way of life these days- leads to the compromise and demise of many vital organs: Think strokes, heart attacks, kidney failure, immune deficiency, etc. (three or four “et ceteras” would be unseemly, but not an overstatement).

This is why we hear that stress and its offspring, fear and anxiety, kill: They can and do. So, if whatever stresses us doesn’t kill us, our response to it can finish the job! But….

With our PNS running the show, legions of cells and an array of metabolic processes hop to the business of fixing all the damage, rebuilding & restoring us, and letting us feel things like safety and love. Can we control it? True believers rail on either side of the Autonomic Nervous System argument. But believe this: It’s like you’ve got two guard dogs inside – YOU decide which to unleash.

I see a hand in the back of the room…? Oh, yes: about pre-operative massage!

Consider how our “guard dogs” view an upcoming surgery: Strangers dressed against the mess in overalls, hats, masks, and gloves; menacing machines and lights, tubes and wires, needles and knives; and the first order of business is to paralyze us via a partial death!!!

This is not the time to tell your SNS “fight or flee” dog to heel. Too late. He’s already crashing about inside, already causing damage to tissues and organs and systems you‘re going to be counting on for recovery!

It IS the time to have your PNS cuddle-pup nuzzling your hip, calmly watching everything and faithfully reminding you with those big brown eyes that everything’s OK.

Here’s where, again, I come to the question of “Why Massage” (please see previous column for more).

A long, slow, soothing massage via trustworthy hands, atop a comfortable bed, swathed in warm linens, with soft lighting and music and the occasional reminder, “Let it go; Just breathe,” is the gold standard procedure for bringing body and mind into Parasympathetic Dominance.

We cannot serve two masters; we cannot walk both dogs.

Massage is an elegant and dependable trigger of the profound physiological and emotional relaxation response. And THIS is the way to enter the operative suite or clinic:

Ready to Heal.

Paul Royer RN LMT can be seen in Akron at 1101 W Portage Trail Ext (rear offices at Coach Campana’s) … and at Paul’s home office 10 minutes south of Montrose, just off S.R. 21 outside of Doylestown. He may be reached by:

Phone 330.608.0490