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 Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathletics.com
Wednesday, November 10, 2010
Monday, August 9, 2010
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.
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.
Wednesday, June 2, 2010
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.
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.
Monday, May 24, 2010
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.
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.
Monday, May 17, 2010
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.
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.
Friday, May 14, 2010
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.
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.
Friday, May 7, 2010
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.
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.
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