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.
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
Tuesday, April 13, 2010
Friday, March 12, 2010
"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.
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.
Tuesday, March 2, 2010
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.
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.
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.
Friday, January 22, 2010
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.
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.
Monday, January 11, 2010
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.
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.
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