12 Week Danvers, Billerica, Winchester, Malden, & Lynnfield Body Transformation Bootcamp Challenge

12 Week Danvers, Billerica, Winchester, Malden, & Lynnfield Body Transformation Bootcamp Challenge

Synergy 60™ Fitness is Offering A Fast and Effective Way to Lose Fat –

ML Athletics Fitness Programs & Lynnfield Bootcamp, North Shore’s fastest growing Fitness Boot Camp Providers, announces an exclusive 12 Week Body Transformation Challenge. With multiple locations: Danvers, Billerica, Winchester, and their Partner Location in Malden at the Malden YMCA as well as Rebecca's Lynnfield Bootcamp.



Michael LoColle has designed this program for those serious about getting back into shape. This intense challenge will deliver visible results in only 12 weeks. To achieve the best results, a 100% commitment is required. Michael understands that the only way to achieve your fitness goals is to fully commit to a program and one that has been proven to work.

Michael LoColle has over 2 decades of experience in the Fitness, Strength and Conditioning field as well as Nutrition Programming.

Michael & Rebecca are introducing a proven scientific approach to weight-loss using what they refer to as Synergy 60™ Fitness.

By integrating this system, which includes supportive eating and supplementation along with intense but fun workouts shows that you can lose weight.

Michael LoColle is incorporating this 12 week contest with their popular boot camps in Danvers, Winchester, Billerica, Partner locations with Rebecca LeSaffre in Lynnfield and Malden at the Malden YMCA. They are proud to be fitness professionals that offer a structured program with results.

“Synergy 60™ Fitness” is not like ordinary gyms, or other programs that offer an infomercial promotion to get you signed up, and then forget about you. They want to help you understand what works for you and your body. No gimmicks, no lies, just results."

Once you sign up you are eligible to participate in the 12 week contest and earn great prizes including a free 1 month membership to Boot camp.

The contest is being broken down into multiple categories and based on certain criteria such as: attendance, attitude, effort, improvement, weight loss, inches lost, endurance.
There will be 1 winner from each location.

Contest begins on Monday, January 10th and ends on Friday April 1st, this is a 12 week challenge and you must be willing to participate for the entire 12 weeks and adhere to all rules and guidelines. Rules & Guidelines are available here:

Danvers Bootcamp, Billerica Bootcamp, Malden Bootcamp, Winchester Bootcamp and Lynnfield Bootcamp Locations listed below:

Danvers BootCamp Morning held at the Danvers YMCA 6-7am Mon-Wed-Friday
Danvers BootCamp Evening held at the Danvers YMCA 7:15-8:15pm Monday and Thursday

Billerica BootCamp Morning held at Flip City Gymnastics 6-7am Tuesday and Thursday

Billerica BootCamp Evening held at Flip City Gymnastics 7:15-8:15pm Tuesday and Thursday

Billerica Saturday Morning Bootcamp held at Flip City Gymnastics 7:30-8:30am can be combined with either the morning or evening class for a 3 day program!

Winchester Bootcamp Morning held at USA Tumble Kids on River Street 6-7am Mon-Wed-Friday

Winchester Bootcamp Evening held at USA Tumble Kids on River Street 7-8pm Mon-Wed-Thursday

Malden BootCamp held at the Malden YMCA 6-7am Mon-Wed-Friday

Malden Bootcamp Evening held at the Malden YMCA 6-7pm
Mon-Wed Nutrition Class held on Monday Evenings and Bootcamp held on Wednesday Evenings

Lynfield Morning Bootcamp is held at the Centre Congregational Church, 5 Summer St, Lynnfield on Mon-Wed-Friday 5:45-6:45 am

To register for the “Synergy 60” 12 Week Body Transformation Challenge and these locations Danvers, Billerica, Winchester, & Malden Visit http://www.mlathletics.com/ and fill out the online form

You may also register by calling Michael at
978.269.4070 or emailing fitnesscoach.michael@gmail.com

Information regarding ML Athletics Boot Camp Program is available at
http://www.mlathletics.com/

To Register for Lynnfield Bootcamp or Malden Bootcamp visit: http://www.lynnfieldbootcamp.com/
You may also register for Lynnfield or Malden by calling Rebecca at 781-665-0343 or emailing rebecca@lynnfieldbootcamp.com

A Strong Body Creates A Strong Mind

Michael LoColle is the local Fitness Expert to Northshore area Danvers, Billerica, Malden, Winchester residents, ISSA Certified Personal Trainer and ASFA Group Fitness/Boot Camp Instructor.
You can contact him by email at fitnesscoach.michael@gmail.com or by phone at 978.269.4070.

Michael LoColle, Owner ML Athletics
Direct Phone: 978.269.4070
Email: fitnesscoach.michael@gmail.com
Website: http://www.mlathletics.com/

Rebecca LeSaffre is the owner of Lynnfield Boot Camp, and is an ACSM (American College of Sports Medicine) Certified Personal Trainer, a NESTA Certified Fitness Nutrition Coach, a SCW Outdoor Fitness Boot Camp Instructor, and a NESTA Certified Outdoor Fitness Trainer. In addition to her certifications, Rebecca will graduate in May from a Physical Therapist Assistant program.

You can contact her at 781-665-0343, via email: Rebecca@lynnfieldbootcamp.com or visit her web site http://www.lynnfieldbootcamp.com/



Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

ML Athletics and Lynnfield Boot Camp Join Forces and Launches New Location in the Greater Boston Area at the Malden YMCA in Malden, MA

ML Athletics and Lynnfield Boot Camp Join Forces and Launches New Location in the Greater Boston Area at the Malden YMCA in Malden, MA

ML Athletics and Lynnfield Boot Camp will be launching a new location in the greater Boston area on Monday, November 1st at the Malden YMCA located on Dartmouth Street in Malden, Ma.

The program helps busy people get into the best shape of their lives with Synergy 60 Boot Camp Workouts.

North Shore based fitness boot camps ML Athletics and Lynnfield Boot Camp will be launching a new location in the greater boston and surrounding areas on Monday, November 1st at the Malden YMCA in Malden, Ma. ML Athletics Boot Camp and Lynnfield Boot Camps help busy people get into the best shape of their lives with only three short 60-minute workouts that are called Synergy 60 Workouts™, per week at a third of the cost of personal training. Classes will run at the Malden YMCA in facility on Mondays, Wednesdays, and Fridays at 6-7am. ML Athletics and Lynnfield Boot Camp will be offering a free one-week trial to all interested residents in the greater Boston area.

ML Athletics and Lynnfield Boot Camp features 60-minute combo workouts for all fitness lifestyles and levels. The secret behind their training system is the cutting-edge concept of “Synergy60 Workouts™, which combine” boot camp-style workouts” and more for optimal results. According to ML Athletics Boot Camp owner Michael and Lynnfield Boot Camp owner Rebecca, “Synergy60 Workouts™ feature a total body workout in alternating set or circuit format. It combines the muscle building benefits of resistance training with the cardiovascular benefits of cardio training, while also incorporating, Boot camp, Yoga Style, Core foundation, and Stretching into one format. The result is a killer boot camp-style workout that will supercharge your metabolism for up to 48 hours post-workout, build lean muscle, burn belly fat, and get you into the best shape of your life with only three 60-minute Synergy workouts per week.”

ML Athletics currently offers classes in Danvers at the Danvers YMCA and Billerica at Flip City Gymnastics. Lynnfield Boot Camp currently offers classes in Lynnfield held at the Centre Congregational Church. Both have currently partnered up to offer classes in Melrose at Northshore Martial Arts on Main Street in Melrose and now their new location in Malden Ma at the Malden YMCA.

The partnership between both Boot Camps came as a result of Rebecca and Michael’s backgrounds and wanting to provide the best program possible for the fastest weight loss results. The launch of the new location at the Malden YMCA on Monday, November 1st in Malden will provide a great opportunity to get the Malden community involved.

The Malden YMCA is located in Malden Ma on Dartmouth and this is where the boot camp workouts will be taking place between the hours of 6-7am on Monday, Wednesday and Friday mornings.

ML Athletics Boot Camps and Lynnfield Boot Camps also provides Nutrition Consultations with done-for-you rapid weight loss meal plans with supplementation information to leave nothing to chance when it comes their members’ goals. They are a one stop shop for weight loss.

ML Athletics and Lynnfield Boot Camp will be launching the new greater Boston area location on Monday, November 1st 2010 at Malden YMCA, 99 Dartmouth St, Malden, MA 02148.

Registration is done by contacting Michael LoColle at fitnesscoach.micahel@gmail.com or calling 978 269 4070.

To get started please, email fitnesscoach.michael@gmail.com or call: 978-269-4070 by Friday, October 29th to reserve your spot.

You can visit their websites at http://www.mlathletics.com/ or www.lynnfieldbootcamp.com for more info.

Contact Info: Michael LoColle

Email- fitnesscoach.michael@gmail.com
Phone- 978-269-4070
Website- http://www.mlathletics.com/




mlathletics boot camps, Michael Locolle, Winchester personal training, Winchester women’s fitness boot camp, rapid weight loss workout boot camp, Winchester best personal trainer, USA tumble kids, north shore, Winchester, weight loss, fat loss, diets


Limits of Liability All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

ML Athletics Launches Bootcamp Location in Middlesex County at USA Tumble Kids Winchester MA.

ML Athletics Launches New Fitness Bootcamp Location in MIddlesex County at Tumble Kids USA in Winchester MA.

ML Athletics will be launching a new Bootcamp location in the Middlesex County area on Monday, January 10th at Tumble Kids USA in Winchester MA on River Street. The program helps busy people get into the best shape of their lives with Synergy 60 workouts.

January 10th, 2011 – Winchester Ma – North Shore based fitness boot camp ML Athletics will be launching a new fitness boot camp location in the Middlesex County area on Monday, January 10th, at Tumble Kids USA on River Street, Winchester, MA Middlesex County.

ML Athletics features 60-minute combo workouts for all fitness lifestyles and levels. The secret behind their training system is the cutting-edge concept of “Synergy60 Workouts, ™ which combine” boot camp-style workouts” and more for optimal results. According to ML Athletics Boot Camp owner Michael and Lynnfield Boot Camp owner Rebecca, “Synergy60 Workouts™ feature a total body workout in alternating set or circuit format. It combines the muscle building benefits of resistance training with the cardiovascular benefits of cardio training, while also incorporating, Boot camp, Yoga Style, Core foundation, and Stretching into one format. The result is a killer boot camp-style workout that will supercharge your metabolism for up to 48 hours post-workout, build lean muscle, burn belly fat, and get you into the best shape of your life with only three 60-minute Synergy workouts per week.”

ML Athletics currently offers classes in Danvers at the Danvers YMCA and Billerica at Flip City Gymnastics, a Partner Location with Rebecca LeSaffre in Malden at the Malden YMCA, and now will be offering our new Bootcamp Location in Winchester at Tumble Kids USA on River Street with Kelly LaCasse as the Boot Camp Instrutor!

ML Athletics Danvers Boot Camps, Winchester Bootcamps, Billerica Bootcamps, and Malden Bootcamps also provide Nutrition Consultations with done-for-you rapid weight loss meal plans with supplementation information to leave nothing to chance when it comes their members’ goals.

ML Athletics will be launching the new Middlesex County location on Monday, January 10th at Tumble Kids USA in Winchester on River Street. There is a mandatory 20 campers limit per class.

Michael has enlisted an experienced trainer to coach this Fitness and Nutrition Boot Camp, Kelly Lacasse, as he has stated she knows what it takes to reach those tough weight loss goals.

In 2006, Kelly was inspired to take on her own nutrition and fitness challenges. Kelly started with small steps: eating smaller portions, walking her dog and soon after small successes, joined a local gym. Realizing her ultimate goals and challenges were hard to attain on her own and the felt the need to supersede the small steps, Kelly decided to hire a Personal Trainer. When her time was up with her trainer she very soon realized that she had found her passion in becoming a Personal Trainer herself.

Kelly is ASFA certified and is also completing her ISSA CFT certification and has studied under two knowledgeable Personal Trainers for two years.

Kelly States: "I truly believe that we should all have a positive outlook on what today and tomorrow bring for us; a positive mind helps manifest positive health, nutrition and reduces lifestyle related diseases. I feel that with my own experiences and education, I can help all of my clients understand better nutrition along with increased mental & physical strength. Onward and Upward!”

Kelly’s philosophy goes right along with the ML Athletics saying of "A Strong Body Creates a Strong Mind."

This class is currently being launched and will coincide with our annual 12 Week Body Transformation Challenge. Use the link to get more information on this contest being held in Danvers, Billerica, and Winchester & Malden

To get started please, email fitnesscoach.michael@gmail.com or call 978 269 4070 to reserve your spot for registration. You can visit their website at http://www.mlathletics.com/ for more info.



CONTACT INFO:

Email- fitnesscoach.michael@gmail.com
Phone- 978-269-4070
Website- http://www.mlathletics.com



KEYWORDS:
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Zero to 5K Training for New Runners!

Hey ALL,

I want to thank Carolyn Yeshulas one of our Billerica Bootcamp Instructors for putting this together for you! She definetly knows her stuff when it comes to training for marathons... We have had so many bootcampers get into running and alot of you have had many questions on how to train if you have never run before.

Well here it is a 10 week guide on how to get up to 5K from a zero starting point! Have fun with it!

Week One

Workout 1:

5 minute warm up. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 2:

5 minute warm up. Then alternate 90 seconds of jogging and 60 seconds of walking for a total of 20 minutes.

Workout 3:

5 minute warm up. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Totals: 60 Minutes!

Week Two

Workout 1:

5 minute warm up. Then alternate 90 seconds of jogging and 60 seconds of walking for a total of 20 minutes.

Workout 2:

5 minute warm up. Then alternate 2 minutes of jogging and 60 seconds of walking for a total of 20 minutes.

Workout 3:

5 minute warm up. Then alternate 90 seconds of jogging and 60 seconds of walking for a total of 20 minutes.

Totals: 60 Minutes!

Week Three

Workout 1:

5 minute warm up, then, do two repetitions of the following:
• jog 90 seconds
• walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Workout 2:

5 minute warm up, then:

• jog 3 minutes
• walk 3 minutes
• jog 5 minutes
• walk 5 minutes
• jog 3 minutes
• walk 3 minutes

Workout 3:

5 minute warm up, then do two repetitions of the following:

• jog 90 seconds
• walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Week Four

Workout 1:

Warm up 5 minutes. Jog 1 mile, walk ½ mile, Jog ½ mile

Workout 2:

5 min, warm up, Jog ½ mile, walk ¼ mile, jog ½ mile, walk ¼ mile

Workout 3:

5 min, warm up, Jog 1 mile, walk ½ mile, jog ½ mile

Totals: 5.5 miles

Week Five

Workout 1:

5 min, warmup,Jog ½ mile, walk ¼ mile, jog ¾ mile Walk ¼ mile, jog ½ mile

Workout 2:

5 min warm up,Jog 1.5 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5 min, warm up,Jog ½ mile, walk ¼ mile, jog ¾ mile Walk ¼ mile, jog ½ mile

Totals: 6 miles

Week Six

Workout 1:

5 min. warm up, Jog 1 mile, walk ½ mile, jog 1 mile (try for no breaks during the jogs!)

Workout 2:

5 min, warm up, Jog 1.5 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5 min. warm up Jog 1 mile, walk ½ mile, jog 1 mile (try for no breaks during the jogs!)

Totals: 6.5 Miles

Week Seven

Workout 1

5 min, warm up, Jog 1.5 miles, walk ½ mile, Jog ½ mile

Workout 2:

5 min, warm up, Jog 1 mile, walk ½ mile, Jog 1 mile

Workout 3:

5 min, warm up, Jog 1.5 miles, walk ½ mile, Jog ½ mile

Totals: 7.5 Miles

Week Eight

Workout 1:

5 min, warm up, Jog 1.5 miles, walk ½ mile, Jog ½ mile

Workout 2:

5 min, warm up, Jog 2 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5 min, warm up, Jog 1.5 miles, walk ½ mile, Jog ½ mile

Totals: 7 Miles

Week Nine

Workout 1:

5 min, warm up, Jog 2.5 miles (if need walking break, take 30 seconds, then jog again)

Workout 2:

5 min, warm up, Jog 2 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5 min, warm up, Jog 3 miles (if need walking break, take 30 seconds, then jog again)

Totals: 7 Miles

Week Ten Your 5K Week!

Workout 1:

5 min, warm up, Jog 2.5 miles (if need walking break, take 30 seconds, then jog again)

Workout 2:

5 min, warm up, Jog 2 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5K!!!!! Be sure to pace yourself and have fun! Congratulations!!!!

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

ML Athletics and Lynnfield BootCamp Join Forces and Launches New Location in North Shore at North Shore Martial Arts in Melrose MA

ML Athletics and Lynnfield BootCamp Join Forces and Launches New Location in North Shore at North Shore Martial Arts in Melrose MA

ML Athletics and Lynnfield BootCamp will be launching a new location in the North Shore area on Monday, September 13th at North Shore Martial Arts in Melrose Ma. The program helps busy people get into the best shape of their lives with Synergy 60 BootCamp Workouts.

North Shore based fitness bootcamps ML Athletics and Lynnfield BootCamp will be launching a new location in the North Shore area on Monday, September 13th at North Shore Martial Arts in Melrose. ML Athletics BootCamp and Lynnfield BootCamps help busy people get into the best shape of their lives with only three short 60-minute workouts that are called Synergy 60 Workouts™, per week at a third of the cost of personal training. Classes will run at North Shore Martial Arts in Melrose Ma facility on Mondays, Wednesdays, and Fridays at 9 am. ML Athletics and Lynnfield BootCamp will be offering a free one-week trial to all interested residents in the North Shore area.

ML Athletics and Lynnfield BootCamp features 60-minute combo workouts for all fitness lifestyles and levels. The secret behind their training system is the cutting-edge concept of “Synergy60 Workouts™, which combine” boot camp-style workouts” and more for optimal results. According to ML Athletics BootCamp owner Michael and Lynnfield BootCamp owner Rebecca, “Synergy60 Workouts™ feature a total body workout in alternating set or circuit format. It combines the muscle building benefits of resistance training with the cardiovascular benefits of cardio training, while also incorporating, Boot camp, Yoga Style, Core foundation, and Stretching into one format.

The result is a killer boot camp-style workout that will supercharge your metabolism for up to 48 hours post-workout, build lean muscle, burn belly fat, and get you into the best shape of your life with only three 60-minute Synergy workouts per week.”

ML Athletics currently offers classes in Danvers at the Danvers YMCA and Billerica at Flip City Gymnastics. Lynnfield BootCamp currently offers classes in Lynnfield held at the Centre Congregational Church.

The partnership between both BootCamps came as a result of Rebecca and Michael’s backgrounds and wanting to provide the best program possible for the fastest weight loss results. The launch of the new location at North Shore Martial Arts on Monday, September 13th in Melrose will provide a great opportunity to get the North Shore community involved. North Shore Martial Arts is located in Melrose Ma on Main Street and this is where the boot camp workouts will be taking place during non-peak hours.

ML Athletics Boot Camps and Lynnfield BootCamps also provides Nutrition Consultations with done-for-you rapid weight loss meal plans with supplementation information to leave nothing to chance when it comes their members’ goals.

ML Athletics and Lynnfield BootCamp will be launching the new North Shore location on Monday, September 13th at North Shore Martial Arts, 427 Main Street (Rear) in Melrose. There is a mandatory 20 campers limit per class. Registration will be held on Wednesday and Friday, September 8th and 10th from 9am to 11am. Get a 50% off your first month if you show up to registration. You must be present on the dates and times above to receive your 50% discount on your first month.

To get started please, email fitnesscoach.michael@gmail.com or call: 978-269-4070 by Friday, September 10th to reserve your spot for registration.

You can visit their websites at www.mlathletics.com or www.lynnfieldbootcamp.com for more info.

Contact Info:

Email- fitnesscoach.michael@gmail.com
Phone- 978-269-4070
Website- www.mlathletics.com



Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Liquid or Powered Vitamins VS Pill Vitamins

Liquid or Powered Vitamins VS Pill Vitamins

In this new age of Health and Wellness I have seen a lot of great products roll out to the market place and well seen a lot of crappy stuff as well. It’s my job to test these out and report to you, who made it my job well that would be me! And with that here’s my report on Vitamins….

This has been around for a while now and is not really new but it’s something I felt that I needed to address as I hear more and more what vitamin do I take? Or I’m taking the (&*&) store bought brand. Nothing wrong with these choices but if you had a better choice I am sure you would take it, right?

Well first off why take a multi-vitamin?

Vitamins and minerals help to support a healthy immune system, promote the conversion of food into energy, support a healthy cardiovascular system, support strong bones, promote mental clarity, maintain normal metabolic functioning, promote healthy growth and repair of tissues, help maintain normal blood pressure and help maintain water and electrolyte balance in the body. There is no substitute for a healthy, well-balanced diet; however, in today’s fast-paced lifestyles it is important to ensure the body is getting the fuel it needs.

A good quality vitamin and mineral supplement creates a sound micronutrient foundation to accompany a balanced diet. According to the World Health Organization (WHO), “Nutrition is the foundation for health and development. Better nutrition means stronger immune systems, less illness and better health.

Now which should you take? Is the next question…..

There are a couple of factors that come into play for me when I am choosing a supplement and one of those factors is the absorption rate or amount that is absorbed by the body.

Vitamins in general have always been out there and mostly in pill form or tablet form. Then gel caps have come around and now liquid as well as powdered.

So what’s the difference?

Tablets or pills have to pass through your liver twice before getting absorbed and even then a lot of that pill is left as waste.

Gel caps are pretty much the same with a higher absorption rate but still not all of it get’s absorbed.

Liquid and powdered forms have the highest absorption rate but the difference here is the shelf life, with liquid vitamins having a short shelf life and the powdered having a longer shelf life. This matters most when money is involved.

So what’s the best out on the market? For me it happens to be Isotonic:

Isotonic, which means “same pressure,” bears the same chemical resemblance of the body’s blood, plasma and tears. All fluids in the body have a certain concentration, referred to as osmotic pressure. The body’s common osmotic pressure, which is isotonic, allows a consistent maintenance of body tissues. In order for a substance to be absorbed and used in the body’s metabolism, it must be transported in an isotonic state.

Here is the important part of why Isotonix multi-vitamins work so well:

Isotonix dietary supplements are delivered in an isotonic solution. This means that the body has less work to do in obtaining maximum absorption. The isotonic state of the suspension allows nutrients to pass directly into the small intestine and be rapidly absorbed into the bloodstream. With Isotonix products, little nutritive value is lost, making the absorption of nutrients highly efficient while delivering maximum results.

Here’s the link for a product list of the Isotonix multi-vitamins: Isotonix click here.

As always any questions feel free to contact me at fitnesscoach.michael@gmail.com

Until Next Time

Your Fit Coach
Mike


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Saturday Night Flip Cup and The Price I Paid

Hey all,

the price I paid was a steep one but it didn't catch up to me until yesterday. Some of you if connected to my by facebook might have seen a video of me playing flipcup. It had been a long time since I played this and well let's just say the rest of the night was history.

Here's the deal, it's that season again and it comes up on us quick. You know BBQ time where the food is plentiful and the drinks are chilled. Grad parties and weekends in general are a time to socialize again. You know the season....

Well simply said I'm not here to tell anyone anything other than what I experienced and not on Saturday night but 2 days later. You see Sunday was fine no hangover nothing at all. But Monday was a different story. I woke up feeling lousy no energy, and just plain crappy. I train strongman on Mondays and I did go train and actually felt very strong. Yes it was all the extra carbs just not the good ones. So I was strong for the first hour and crashed very quickly losing my focus the whole time.

You see alchohol breaks down muscle proteins and starts to hypertrophy the muscle basically makes it smaller. Not good for what I'm doing. I literally felt like I lost a whole 3 days of training due to this 1 night.

Again not here to preach cause I think we all need a night like that sometimes but we have to be prepared to deal with the consequences. It's that simple. If you have a goal in mind then remember that you will hinder your progress by doing what I did. I hindered mine by about 5 days....

Here's a simple rule of thumb when setting a goal of losing weight, training for a show, or just wanting to be healthy in general. Figure out how long it will take you to get to your goal and sacrafice that time by not doing anything but focusing on your goal.

If we all followed this one simple rule, when we reach our goal we can maintain what we have by working out but adding those treat nights a bit now remember just a bit

I doubt I'll have another night like that for another year since I think the last time that happened was about a year ago. Guess I'm on a timeline or something.

Well that's it for today just a simple rule to follow......Sacrafice just a bit of time

Until Next Time

Your Fit Coach
Mike


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Calories Control VS Healthy Eating

Hey All,

It's an awesome day out there! Loving the day already!

So I hit one of the Northshore's oldest places to go to the Salem Willows this weekend. Took the little guy out with the wife. He loves the arcade and running around after the seagulls. I'm not a big fan of running after the seagulls since some of them look down right mean, I don't know if you have ever seen then but they look like they will pluck an eye out.... Too much.....

Years ago I used to go there probrably about once a week for the chinese food. Something about the taste. Hey we all have our little vices just happens to be one of mine......

Anyway I'm sitting in line waiting to order and I see all these people in front of me getting their food and well to see it first hand just blows my mind away. I saw this one gentlemen reach for his plate and it had 2 chop suey sandwiches on it.... I mean Whoa...

I then did some digging online and found this:
Chop Suey
Calories: 271
Total Fats: 19.8
Carbs: 4.4
Protein: 19.8
Per 1 cup

Now looking at that plate each sandwich had at least 2 cups in it and the above doesn't even include the bread.

That plate had somewhere between 1300 and 1600 calories easily. Now don't get me wrong if you are one of my training clients then you have heard me say a million times that treating yourself is a good thing but there should be a limit, the key word here is Limit.

Here's the thing, there are so many programs out on the market right now most of which focus on portion control and while that's a part of the problem it's not all of it.

Think of it this way: if you are controlling your portions but the food you are eating is still bad for you then how can you say that my eating is not that bad. If the food you take in makes you feel run down, slow, sluggish, moody which it can if you eat too many bad carbs, all that sugar can make you crazy.

Is it really that good for you? I just want to get you thinking about this.

By the way I did have a pupu platter for 1 but didn't get through the whole thing. I have chinese food about once every 2 months. That was it, but I'll tell you since my system is not used to eating that food it doesn't crave it like it did years ago when well I wasn't so health food aware.

We need to start thinking on the GI ( Glycemic Index Scale) If you are not familiar with this one it's how carbs affect your blood sugar levels. Eat food on the lower end of the scale and you'll start eating healthy.

Start making small changes in your eating habits,

1. Have more veggies for fiber so that you feel fuller for longer periods of time and you won't want get cravings for that crappy food.

2. Have more fruits for the natural sugar and you won't be craving those candy bars so much.

3. Drink more water throughout the day, your body mistakes dehydration for hunger. This is a big one are you drinking enough water?

These are simple things that we can do to change the way we eat as a society, I know that when I look at my son these are the things that ring in my head everyday wanting to make sure that he grows up in an environment that is healthy.....

Until Next Time

Your Fit Coach

Mike

P.S. We are holding our first ever Beauty from the Inside Out Event:

ML Athletics Presents
Beauty from the Inside Out Event
Wednesday, June 16th, 6pm to 8pm
Calvary Episcopal Church, Corner of Holten
and Cherry Streets Danvers, MA 01923

Come and taste, touch and try products that will make you look and feel your best from the inside out!

The event will feature the following:

Isotonix Drink your Vitamins for Rapid Absorption.
Transitions Lifestyle System The last weight management program you will ever need.
Motives Cosmetics by Loren Ridinger Customizable, hypoallergenic cosmetics infused with vitamins and antioxidants.
Anti-aging skincare featuring Cellular Laboratories, Timeless Prescription, VitaShield, Skintelligence
Giveaways, Product sampling, and Refreshments

RSVP to Mike LoColle at (978) 269-4070 or fitnesscoach.michael@gmail.com by 6/1/10 and get 2 raffle tickets toward the grand prize!


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

My Adventure with Fat Burners

Hey All,

It's Friday and the weekend is upon us and from what I hear things are looking good.

One of the most common questions I get from my clients and bootcampers is what's a good fat burner?

Well before I give you my opinion let me tell you about my encounters with the majority of fat burners out there and some that you haven't even heard of before...... I'm sure of it!

I got into bodybuilding at about 22 years old. This was after a 3 year lay off from lifting weights after high school. Well when I got into it, it was to lose about 30lbs that I had put on and I ended up losing 36lbs in a 6 month timeframe. I felt awesome needless to say but then I met him, I will leave names out of it but he was the big guy in the gym, he became somewhat of a mentor or when I look back not a great one but one none the less.

He got me into the bodybuilding and from the 36lbs I had lost in 6 months I had gained 45lbs in 3 years, now this was muscle and yes it was a natural muscle. Trust me it takes alot of food to hold onto that weight. Anyway bodybuilders have to be big but not only that they have to be super shredded.....

I call this my little adventure as the big guy at the gym suggested using fat burners. I had never tried them before but within a years time I had tried about a dozen different kinds. Yeah I know, that's alot but it wasn't because I was trying them out, I was actually searching for one that didn't make me feel like I was running around with my head but off.

I mean WOW, the very first one I tried was a yellow pill that is actually still on the market today and it rhymes with Packers and I made the mistake of taking 2 the first time around. I was up until 8am the next morning I called out of work that day and slept all day and when I woke up I felt like a train had hit me......

Every fat burner I tried after that just left me with the same feeling, a crazy high and then an extremly crazy low and if it you took it long enought say about a month like I did when you came off of it, your body just couldn't get up and going by it self it felt like you were missing something.

I mean hey don't get me wrong, you want to lose weight but do you have to feel like an addict in the process?

I even tried one called napalm death yes true story, I shopped at this little place in burlington and the guy working the counter that day recommended it to me so me being me had to try it and when I opened the bottle the pills were dark gray and there was that powder coming off of it almost like smoke. I should have stopped there and closed it up and said no way but I didn't and well same deal just another crazy high followed by a crazy low.

I did this over the course of about 5-6 years and then I all together said forget it I'm done with burners I don't care what comes out on the marker I'm not trying it.

and I didn't, for the next 5 years I treated my body with plenty of good food, good supplementation and exercise and called it a day.

Well about 6 months ago I was introduced to another product from a freind of mine and I just looked at him and said all set. I have had my share of crap and I'm all done with it.

He asked me why and I gave him the short answer and just said they all leave you feeling crazy and when you come off of them you feel like you need them. He went on to tell me about the natural ingredients and that the reason for the crazy highs and lows on the other stuff was that most of the ingredients in those were un-natural.

Well after about 20 minutes of conversation I said you know I haven't tried them in over 5 years and well maybe, just maybe this could be different. I ordered the sample pack that way if I didn't like it I wasn't out a more money. I started with half the dose since I am also a bit caffeine sensitive and well the first day went by just fine no jitters either, the next day was a workout day and took another half dose and my workout felt intesified!

I basically saying yeah ok this can't be, but what I decided to do was stick with the half dose for a month and then come off for 2 weeks to see how my body handled the off period and see if I would crash which I thought I would most certainly do.

To my surprise yeah nothing I didn't crash, it didn't even feel like I was missing anything. That was during December and January that I decided to stick with it and now well I use it more for my workouts to get a boost of energy than anything else. But it is a great weight loss product.

It was actually out of stock for almost 2 months but it's back in now.

Here some of the info on it and a great video to it as well:

Thermachrome

View the product video on that page as well for more info on how it's made.

I'm now back on the burner kick but only because of this product....

Until next time

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Basic 5 Recipe for Weight Loss Success Part 2

Hey All

Before we get into it, I want to wish all the Mom’s and Mom’s to be a Happy Mother’s Day!

Basic 5 for a Successful Workout Program. Part 2

Well I am in my 6th week of training for Strongman and this week was a light week with an extra day off for recovery purposes. My body is feeling better today for it and well so is my mental state of mind as well.

Last week I brought up the recipe for success that is needed to achieve weight loss, muscle growth, power, speed and all of the above… I covered the first 2 on the list and today I will hit upon the rest of them.

Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance

Strength Training:

Strength training is such an important part of any program, be it weight loss, body building, overall athletic strength and speed needed. Now when I discuss strength training I am talking about incorporating weights into your routine at least 2-3 times per week. I am going to list a few benefits for Women and Men:

1) Increased Metabolic Rate – Women you are always looking for that secret to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.

2) Restoring Bone Density - Strength training prevents and fights osteoporosis. This is a big one for women….

3) Increased Lean Muscle Mass – Super Important!!!! You will not Look like the guy on FLEX magazine by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! Let’s do the numbers:

If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day!
These are just 3 but there are so many I couldn’t list them all. Do the research it’s intense.

Interval Training is our next topic:

What is it? It’s an exercise strategy that is intended to improve performance with short training sessions. HIIT High Intensity Interval Training is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.

Personal Assistance:

The more customized your program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible changes.

It is the job of your Fitness Professional to give you the right amount and type of work for your goal and ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and/or external conditions or circumstances. Science is still unable to predict when a person will plateau, but one thing is for certain – it will happen..

Doing the same type of exercise without variation or failing to increase the challenge when your body "adapts" to the present workload, are just two examples of conditions that will steer your results to a complete halt. In order to avoid a plateau during your transformation, your Fitness Professional will make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of the routine.

Even though your Fitness Professional individualizes each of the components necessary to begin the journey toward your goal, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. Your Fitness Professional will help you avoid plateaus by keeping your body in a caloric deficit (adaptation period) until you look the way you want. This can only be accomplished by following all 5 Components and correctly.

Here's your Weekend Workout! 45 Minutes and you'll be sweating it up....

Full Body Tri-Set Circuit Fat Blast Workout

Each Exercise will be completed for 1 minute.
Upper Body Bootcamp Workout

Leg Workout
• Prisoner Squats
• Reverse Lunge
• Jump Lunges

Repeat 2 more time and take a 2 minute break

Abs
• Leg Raises
• Crunch To Leg Raise
• Mountain Climber

Repeat 2 more time and take a 2 minute break

Upper Body
• Military Pushups
• Decline Pushups
• Shoulder Pike Press

Repeat 2 more time and take a 2 minute break

Abs
• V-Crunch
• V-Bicycle
• Double Leg Press Outs

Repeat 2 more time and take a 2 minute break

Until Next Time

Your Fit Coach
Mike

Don't forget to visit: www.shopmlathletics.com and get your Mother's Day Presents in while earning cash back.....

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

ML Athletics Fat Blast Boot Camp Basic 5 Part 1 with a Mini-Boot Camp Workout

Hey All,

It's Friday and I have been hitting the weights really hard over the last month or more now! If you haven't seen some of the new vids on my training routine check them out here: http://www.youtube.com/fitnesscoachmichael I am in the process of training for strongman and an event that I think I will enter in August. Even though it's a few months away the training to get there is tough and it's what's required.

Anyway I thought that I would put together for you the recipe for success when it comes to any workout program when it comes to either losing weight, building muscle, strongman training, athletics training. No matter the basics are always the same across the board regardless of your fitness goals.

Basic 5 for a Successful Workout Program. Part 1

I am going to go over the first 2 today with you and send you the next 3 on Monday so that you can start with the basics and not get overwhelmed. Focus on a couple of areas at a time and then get the rest in place. Yes it's a process.

Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance

Supportive Nutrition:

Nutrition is by far the key to success when it comes to your fitness goals. Eating properly will not only allow you to improve your health and energy, it also give your body the ideal environment for an incredible transformation - maintain lean muscle while reducing unwanted fat.

If your goal is to lose body fat, you have to eat fewer calories than you burn. This sounds simple, but when your drop your caloric intake, the body becomes feels it and gets out of balance. It is the body’s job to restore balance, and it does by either reducing the amount of calories it burns for energy ( by using muscle instead of fat) or by forcing you to eat more.

This is one of the main reasons why fad diets don't have long term results.

If you want to lose weight take your goal weight multiply it by 10 and this is your caloric intake each day. Is it that easy well yes and no. You will start with that number and either work down or up based on your activity level through the course of 4 weeks. There is an adjustment period your body needs to go through. It's very common to gain a few pounds within the first few weeks of a new nutrition program, but don't get discouraged once your body realizes that you are eating enough it will then start to shed what it doesn't need, FAT!

Eat foods that are higher in fiber to keep you feeling fuller longer. More Veggies, more fruits, balanced meals, each brown carbs instead of the white starchy carbs. Brown rice, sweet potato, oatmeal. Don't be afraid of fat as your body needs it. Things like, all natural Peanut Butter, Turkey Bacon, and olive oils. Eat Healthy and the side effect is weight loss. Get rid of the number and start living heathly. You'll notice a difference.

Sensible Supplementation:

Now this one needs a great nutrition program first. The question I get mosted often is do you have a magic pill that I can take and the answer is simple. I answer it with a question. Do you have a great nutrition plan in place. This does not work with out the other, they work hand and hand.

Here are my recommendations for certain supplements:

Protein Shakes I get mine here as the cost to serving ratio is great and they have some great deals and many flavors to choose from: Supplements101

Multi-Vitamin Isotonix:

•Supports a healthy immune system
•Contains 100 percent or more of the recommended daily value of essential vitamins and minerals
•Promotes the conversion of food into energy
•Supports a healthy cardiovascular system
•Supports strong bones
•Promotes skin health
•May promote mental clarity
•Helps maintain normal blood pressure
•Supports a healthy thyroid
•Promotes normal healing
•Helps maintain normal metabolic functioning
•Supplements deficiencies in diet
•Promotes healthy growth and repair of tissue
•Helps maintains water and electrolyte balance in the body

OPC-3

•Combats free radicals
•Demonstrates anti-inflammatory activity
•Helps maintain healthy cholesterol levels
•Helps maintain healthy circulation by strengthening capillaries, arteries and veins
•Helps maintain joint flexibility
•Helps promote cardiovascular health
•Helps reduce mild menstrual cramping and abdominal pain
•Helps support visual health/visual acuity
•Potent free radical scavenger
•Promotes healthy blood vessel dilation
•Promotes healthy nitric oxide levels
•Supports a healthy complexion
•Supports healthy blood glucose levels

Carb Blocker:

Now I don't recommed this one to everyone as not everyone is the so-called Carboholic! Yes, ask yourself this questions: Do I need to have my pasta, bread, potatos, white rice, can I live without these... If you answer if I can live without these then you skip ahead you'll be good. But if your answer was no I am not going to sacrafice my eating so that I can lose a few extra pounds then read on here:

•Helps maintain healthy blood sugar levels
•Reduces the effects of high glycemic index foods on blood sugar levels
•Reduces the effects of food on blood sugar levels
•Helps inhibit carbohydrate absorption in the body
•Helps inhibit the absorption of starch and maltodextrin
•Works on salivary and pancreatic enzymes to inhibit the breakdown of starch into glucose
•Works to inhibit the breakdown of starch into glucose
•Promotes overall reduction in BMI
•Helps promote weight loss

Thermachrome:

•Increases energy
•Helps to alleviate occasional fatigue
•Promotes thermogenesis and lipolysis
•Promotes weight loss
•May suppress appetite
•Helps maintain normal blood sugar levels
•Contains key ingredients that support normal metabolic functions

Now normally I will not promote or endorse a fat burner but, and this is a huge but for me. This one works. I know I'm taking it. You see most fat burners are made with Caffienne and I am not a huge fan of it since well I crash and burn and instead of feeling energized I get ancy, anxious and just plan drive my wife up the wall at times. If the product has un-natural ingredients then you will feel un-natural.

Thermachrome is made with the real stuff. Don't take it from me each one of the headings is a link that take you to a page with real product video demo's and it lists all of the ingredients and it has nothing to hide. By the way this one is sold out yes it's that good and it's that real..... They still have the sample packs for purchase though.

I take each one of the above except the carb blocker as I am not a bad carb eater but the rest combined with my nutrition program and I am able to do the things I can in the gym when I train. If you want to push yourself to the point where results are had then you need a plan in place.

By the way here is a quick boot camp workout challenge. We use it in our Danvers and Billerica Bootcamps as part of a Challenge workout. Workouts don't have to be complicated to be efficient. Some of my best workouts have only been with 4-5 exercises.

ML Athletics Mini-BootCamp Workout Challenge

200 Reps with cardio sprints

25 Pushup
25 Jump Squats
25 Tri-Cep Dips
25 Lunges

Short Distance Sprints back and forth for 60 seconds

25 Pushup
25 Jump Squats
25 Tri-Cep Dips
25 Lunges

Short Distance Sprints back and forth for 60 seconds

That's it, this workout should take about 20 minutes or so and the intensity is high. Just push through it and you'll better at the end.

Well that's it and as always I am here for questions or comments. Just leave them below.

I'll be back next week to talk to you about Strength training, Interval training, and Personal assistance. I'll also have another 20 minutes workout routine for you as well.

Talk to you soon

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

12 Week Body Transformation Fat Loss Challenge ML Athletics Danvers & Billerica Boot Camp Ending Results

12 Week Body Transformation Fat Loss Challenge ML Athletics Danvers & Billerica Boot Camp Ending Results

Hey All,

What an incredible 12 weeks we had with harder than normal workouts, boosted intensity levels, and just plain old sweat….

It certainly isn’t easy to choose the winner of any competition. It’s especially difficult when everybody puts their heart and soul into it- something that specifically typifies a body transformation contest. It’s important for everyone to realize that no matter who is the official winner of the contest, everybody who participated wins.

“A transformation contest gives that extra boost that many people need to push out of their comfort zone to finally make the complete commitment to change their bodies, and to change their lives. Sure, not everybody can win a prize. But certainly everybody wins because of the fact that the contest made everybody step up their game. The fact of the matter is that the group as a whole achieved better results than they would have without the friendly competition that constantly pushed them to get better.

I want to say thank you to everyone who participated as you all Killed it in my book and we saw some incredible results over a very small period of time. Remember we talk about living the life through being Healthy and if that is done the side effect is weight loss.

I can’t wait to see what the next 12 weeks hold for you as we are going to push you harded than ever before.

With over 121 inches and over 87lbs lost in just 12 weeks you can see how incredible these results are!

The Biggest Loser winners are listed below:

Winners were chosen based on percentage of Body Fat Lost and Inches Lost. We had a winner from each class.

Kristin Powderly lost 9.8lbs and 5 inches total
Andrea Dutile lost 15lbs and 19 inches total
Jean Treacy lost 5.8lbs and 11.75 inches total
Christine Cronin lost over 5lbs and 6.50 inches total

Please help me in congratulating them as they have done an outstanding job!

I also want to take a moment and announce the first ever ML Athletics Award Winners:

The KILLZ IT award which is awarded to the person that drives through each and every Danvers or Billerica Boot Camp workout with intensity.

Jeff Carlton from Danvers receives the KILLZ IT award
Christine Cronin from Danvers receives the KILLZ IT award
Janice Roberts from Billerica receives the KILLZ IT award
Heather Murphy from Billerica receives the KILLZ IT award

The Motivator award which is awarded to the person who helps to inspire and encourage others to push through each workout, giving it their all.

Andrea Brancato-Walke receives the MOTIVATOR award

The Warrior award is awarded to the person who 1. Has the best attendance in more than a year being with ML Athletics and 2. Pushes through each day even when they are hurt, sore, and feeling just plain lousy but still manage to bring it in and give it their all.

Dina Paskowski receives the WARRIOR award

Here are some of the prizes being awarded to the winners. Winners also receive a Biggest Loser Award!

- $25 Gift Certificate 9 Elm American Bistro Danvers
- Ultimate Makeover by Jamie Calorusso Salon ($100 value) Services Only
- 3 Months FREE Boot Camps for YOU ($315 value)
- 1 One-Month FREE Boot Camps Pass for NEW Friend or Family ($115 value)
- Full Body Massage with Denise V. McGarry ($100 value) Boston Location
- Jeannie Capiello Free Angelic Intuitive Reading & pair of earrings from the Ciao Bella Studio Angel collection ($95 value)
- Transitions Supplements, ranging from Carb Blockers to Weight Management tools ($40 or more in value)

*Prizes above differ with location.

Thank you all for making this a success and each one of you have pushed your individual limits and with that inspire others saying it can be done…

Awesome Job to everyone!

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

"The 3 Requirements of Fat Loss"

"The 3 Requirements of Fat Loss".

Requirement #1) Use Combo/Resistance training

Now this doesn't mean lifting heavy weights...it could also
mean doing difficult bodyweight exercises or even explosive exercises:

Example exercises would be, Burpees, Jump Squats, Spiderman Pushups

These exercises use more muscle groups in turn requiring more calorie expenditure…

Requirement #2) Switch from slow boring cardio to Dynamic Interval Training.

Research shows that interval training is more effective for burning
belly fat.

Interval training builds "everyday fitness" that is more practical in life.

For example, how often are you going to run a marathon? I’m guessing close to never!

But how many times do you need to climb a few flights of stairs or chase
around after one of your kids? I have a 4 year old son and believe me when I tell you that if it wasn't for my training I wouldn't be able to keep up after him.

This type of everyday activity will be easier for you if you incorporate interval training into your routine.

Requirement #3) Get away from the old school training.

If you do 2 exercises back to back that are for completely different body parts, you'll avoid
muscle fatigue and get more work done in less time.

Include total body workouts into this style of training, and incorporate many different styles of training into your routine.

This helps to avoid hitting the plateau with weight loss and also helps with muscle confusion so that they continue to grow!

Also change your workout routine at least every 4-6 weeks to keep things fresh, if you do this you’ll be more likely to stick with it for the long haul as opposed to hitting that 6 week January 1st curse that I talked about the other day……

If you want to burn more calories and add lean muscle, follow these steps for Fat Loss Success.

Until Next Time

Your Fit Coach
Mike

PS. Don't forget to check out this quick get it done video of our Danvers Boot Camp held at the Danvers YMCA on Mon, Wed, Fri mornings at 6am.



Limits of Liability All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Metabolism and Weight Loss

The main reason people are overweight is that what is called (BMR) is lower than it should be. BMR stands for Basal Metabolic Rate. BMR is the rate at which your body burns calories to perform your regular everyday functions of the digestive system, circulation, breathing, Etc….

Your body requires a base number of calories to do these normal functions. How do we get that number? Take your current weight and multiply that number by 10 and you’ll get your Calorie intake.

It’s gets pretty simple here: your body ‘senses’ that it is not getting enough calories and it will start slowing down all its functions so that it does not burn up as many calories. This is your body’s protective defense and survival mechanism.

Now by going on the so called yo-yo diet you are actually working against your weight loss goals. Why you ask?

During the diet your body is not getting enough calories so it actually starts storing the calories for a so called self induced famine. Have you noticed a gain in weight during your diet? This is why!

Tips to speed up your metabolism so that you don’t have to crash diet since that will only work against you.

1. Workout 3 or more times per week on cardio type workouts switching up between types of workouts such as interval cardio training.

2. Work on strength training. Muscle takes more energy to keep supercharging your metabolism.
3. Do not skip meals! Always eat breakfast, have more snacks that consist of veggies and fruits, and keep your starchy meals at bay. These include foods such as pasta, white rice, white potato, stick with the brown slower burning carbs.

4. Look for ways outside of your workout to be active. Park a bit further than usual away from a store so that you have to walk a bit more. Use the stairs at work, Take more walks at the park weather permitting.

There you go! Make sure that you follow those tips and you’ll start living healthier!

Until Next Time

Your Fit Coach
Mike


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Start Living Healthy and Start Seeing Results

This post is about the Energy and Effort Required to Make it Happen!

Simply stated it’s about the amount of energy and effort you put into anything that you do…

The saying is “you get out what you put in” and this is so true on so many levels and areas of your life.

The area of life that I am speaking of is Fitness and Nutrition. I haven’t put out a post in about a few weeks as I have been working with a lot of my campers 1 on 1 to assist with making sure they are on the right path for weight loss. We are implementing a great Nutrition program to complement the Boot Camp Program and keep everyone on the right track, more about that a bit later.

Over the past few weeks I have seen people really take what we have been teaching and go head on and make it happen and they are seeing the results of it now! So to those that are making it happen keep it up cause it only gets better from here.

On the other side of things I have seen other’s say that what they are doing is not working or they are just not ready to give up certain things they are eating to achieve the weight loss. Here is the deal I get it I completely understand the mentality there.

Look, I will be the first one to say to you “I know it’s not easy to say I am going to have a piece of fruit instead of that piece of cake or bowl of ice cream.” This comes with time and changing behavior.

Here are some questions you really need to ask yourself and quick because I have seen the frustration level on those faces and I have seen the discouragement that comes along with it……

1. Am I ready to give 110% and be consistent for 3 months? 3 Months is the amount of time it takes the mind to adapt to any new program and start working.

2. If what I am currently doing isn’t working am I willing to change what I am doing? You must be willing to try something different if what you are currently doing isn’t working.

3. Will I keep track of my meals and calories each day for the next 3 months? Again the 3 month timeframe is the amount of time it takes your mind to adapt and get you into an everyday routine that you won’t have to think about, and you will just do it.

4. I am willing to give up those alcoholic beverages from time to time so I can get the results I am looking for and get to a point where then I can treat myself from time to time?

These 4 questions are the root of achieving success in the weight loss game. Now above in those questions I talked a lot about the mind and the time it takes to adapt to a new way of life, I say that because our program is not a get thin quick and then gain it all back once you stop the program.

It’s a lifestyle that you start to live and carry through with you for the long haul. It’s about incorporating a Healthy Eating Plan into your day and a great exercise regime into your weekly routine.

It starts with your mind and changing your behavior each day. This process takes a while but once you change your behavior you will start to change:

- The way you shop for foods
- The way you eat
- The way you think
- Ultimately the way you live

If you get into this with the mindset of getting healthy then the weight will come off because you will be doing everything that was just said in the above paragraph.

I know that this will hit some of you harder than others and this wasn’t to be a soft touch post but one that will hopefully get you thinking and on the right track to success.

Here’s a quick quote to get you thinking if this hasn’t already “Instead of giving myself reasons why I can't, I give myself reasons why I can.”

Start living healthy and you’ll start seeing results……

That’s it for now!

Until Next Time

Your Fit Coach
Mike

PS: if you want to see a Nutrition Program that teaches you how to eat rather than telling you to eat there stuff then just send me an email at fitnesscoach.michael@gmail.com and I'll give you the online tour personally.....

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Danvers Bootcamp and Billerica Bootcamp 12 Week Fat Blast Boot Camp Body Transformation Challenge!

Danvers and Billerica Bootcamp 12 Week Fat Blast Boot Camp Body Transformation Challenge!

We have hit the end of our 2nd week in our Body Transformation Challenge and we are seeing the scale fall!

A total of 20lbs between all competitors has been lost! This is incredible since we want to average a loss of 1-2lbs per week.

Here are our leaders this week for the 12 Week Fat Blast Boot Camp Body Transformation

Danvers Boot Camp

Jeff C. has lost 2lbs

Elaine H lost 1lb

Denise Da lost 2lbs

Billerica Boot Camp

Andrea D. has lost an awesome 5lbs

Kristin P. lost 1lb

Cindi L. lost 1lb

Jill C. lost 1lb

Please help me in applauding there loss this week! Post your comments and congrats to them below....

Awesome job everyone!

Your Fit Coach
Mike

PS. Sunday Morning Bootcamp Starts this Sunday in Both Locations: Calendar for Times here: www.mlathletics.com/calendar.html

Purchase your Punch Cards here: www.mlathletics.com/store.html


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

ML Athletics 90 Day Body Transformation Tips

Hey There,

We are off to a killer week this week with our first ever 12 Week Fat Blast Body Transformation Challenge and it's awesome!

We have a few topics this week so here they are.

Nutrition Tips of the Week

Our ML Athletics Prograde Maximize Your Metabolism Program is a 12 week nutrition program designed to help you make a lifestyle change. Eating Healthy is not a short term goal it's a way of life....

First up 3 Tips to Get Your Body Transformation off to a great start:



Here it is in text if you don't have time to watch the video:

3 Tips to Get Your Body Transformation off to a Great Start:

1. Progress Tracking. Print out a calendar for January, February, and March and each day write down in the square what your nutrition was like for that day.... Example: Write down Poor, Fair, Good, Great. This will help you in realizing that you need to make changes along the way if your nutrition is always poor or fair. Go one step further by having a nutrition journal and write down everything you eat down to the last little detail. This is the only way you will really know if you have to make changes and what those changes need to be.

Also write down what you did for a workout that day. Example: 30M Cardio Tread, or Bootcamp, or 20M Resistance, things like that. This will help with seeing if you are getting enough exercise in your week or not.

2. Motivation and Inspiration

What do I mean by these well simple, I use things like DVD's of my favorite bodybuilder's powerlifters, I use youtube to find some of these videos and watch them prior to a workout. Post inspiration messages around the house or awesome photos in your home office. Something that gets you going and keeps you inspired to keep going and reaching your goals.

3. Nutrition Reading Labels

Read Labels get used to reading the back of those foods you buy. The more you read the more you know and see that you might not be taking in the best foods to help you get fit and trim. It takes 3 extra seconds to turn the food around and find out what's in it. Stay away from extra high sugary foods!


Supplement of the Week

http://www.warriorstrengthcoach.getprograde.com

for more info on top quality supplementation. Supplementation is not the end all to burning fat and building muscle but it's the gap filler for a great nutrition plan.....

The Protein Shake: The Protein Shake is by far one of the best tools in a meal plans arsenol. Why? Simple, it's easy to prepare, you can drink it on the go.

Here are just a few things that Protein Shakes are great for:

1. Protein requires more calories to be digested, meaning that you burn calories with a higher protein diet.

2. Protein Shakes are great for before and after workouts. They aid in preserving muscle and helping you to recover from a killer workout.

3. Protein Shakes contain essential BCAA's (Branch Chain Amino Acids) which aid in Building Muscle.

These are just a few of the benefits from Protein Shakes. Remember if you want a high quality Protein Shake visit:

http://www.warriorstrengthcoach.getprograde.com


Until Next Time

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

3 Tips for Eating for Success # 2

3 Tips for Eating for Success # 2

Tip #1 - Fill in that Bad Diet gap.

Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.

So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.

After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.

Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.

Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.

Until Next Time

Your Fit Coach
Mike


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

3 Tips on Eating for Success!

3 Tips on Eating for Success!

A question was brought up today at bootcamp about how to keep track of your calories. Well first off it shouldn’t become a challenge for you. We want this process to be as simple as possible so that you see success from it. Success is you reaching your weight loss goals!

Here is a quick calculation you can use to figure out the number of calories you need approximately each day.

1. Take your Goal Weight (the weight you want to be at not current) and multiply that by 10. You find your goals weight. For example, you currently weigh 160 but you want to be 140. 140 X 10 = 1400. 1400 is the number of calories you need to eat each day if you want to lose those 20lbs.

2. Let’s take it a step further. How many calories do I need in each meal? Take 1400 and divide by 6 and you will find the number of calories you need to eat in each meal. In this example it is: 233. You will each about 6 times per day and if you eat 5 times per day then you need to divide 1400 by 5.

3. Here is a sample day as to what it might look like:

Breakfast

1 egg/2 egg white omelet w/ spinach
Oatmeal
Blackberries

Snack

Cottage cheese w/ carrot sticks
Pear

Lunch

Fish or a lean protein like Chicken or Lean Beef
Yam
Asparagus
Orange

Snack

Prograde Workout Drink

Dinner

Lean beef or chicken
Chickpeas
Green beans
Apple

Snack

Cottage cheese & strawberries

1) Your nutrition program doesn't need to be crazy.

Don’t get crazy or obsessed when starting a new eating plan.
Simple changes each day go a lot farther than you might think.

Start with eating more fruits and vegetables. Have about 8-9 servings a day.
Don’t try and go with a diet that is low-carb since these always fail to be the long term eating plan of choice.

2) By By Junk Food!

Look I know that we all have our vices and mine is Chocolate probably like many of yours. But do you really need all that junk food, chips, cookies, candy, Etc….. I didn’t think so, think of your sweets as a treat and I don’t mean an everyday treat. If you have been good 90% of the week then reward yourself.

Yes It’s That Easy!

Until Next Time

Your Fit Coach
Mike



Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

8 Tips to Ensure your Weight Loss Goals

8 Tips to Ensure your Weight Loss Goals

It’s the New Year and you’re ready to make that same resolution that you made last year and even maybe the year before. Lose Weight!

Well why is that the same resolution that keeps popping up each year? How come you haven’t hit your goal of losing weight last year? Well I have a list of tips that you need to follow and write down to make sure that you are not making the same New Year’s Resolution.

You need to set Weight Loss Goals: So how do you create weight-loss goals that will help, not hinder your weight-loss efforts? These 8 tips can get you started:

• Individualize your goals. Set goals that are within you reach and be aware of your limitations. Take into consideration your personal fitness level, health concerns, available time and motivation. If you follow this simple step you will be that more likely to hit your goals.

• Set realistic weight-loss goals. A good steady weight to lose each week is about 1-2lbs per week. To accomplish this, you need to burn or subtract 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise.

• Focus on the process. Forget about the I want to lose 50lbs goal, think of this as a lifestyle change and make a goal of exercising on a regular basis and eating healthier and the weight will naturally come off.

• Short Term Goals Vs Long Term Goals. You need a short term goal that will keep you motivated throughout the course of say 3 months. This will make sure that you can reach your goal and not get discouraged. If you follow this one you will be that much closer to your long term goal.

• Put it on paper. This is such a simple tip, but people that put their goals on paper are much more likely to reach those goals. Write down everything including details of what time will you workout, where will you workout.

• Set a deadline. You need to set a start date for your new lifestyle change. There are things that hold all of us back so plan for those and settle those and make sure that you are able to start your weight loss plan and not keep putting it off.

• Life’s Obstacle’s. Life gets in the way and we all know that. We have kids, work, family, friends, etc…. Well plan for these and allow time in your plan that says it’s ok for a small setback and then make sure that you get back on track quickly.

• Reassess where you are. You need to review your progress, did you reach your goal last week, last month if not, what do you need to do to make sure you will next week or next month. You might need to adjust your goals based on what you have going on. Be willing to do this, if you’re flexible then you will stick with your first goal: Losing weight!

If you have gone at this alone and failed then don't be afraid to ask for help or find a trainer, or group atmosphere that will assist you in reaching your goals. How bad do you want it? Accountability is the key to your success.

Over 90% of people that make this one New Years Resolution of losing weight fail to hit their goal and quit. Don't quit this time!

ML Athletics has a killer 12 Week Challenge that will ensure that you reach your goals. Check it out here: http://www.mlathletics.com/

Until Next Time,

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.