ML Athletics Fitness Launches the ML Athletics Fitness Fit Body Stop Studio in Middlesex County in the town of Billerica MA The owner of the North shore, & Middlesex Area fitness boot camps program ML Athletics Fitness will be having a Grand Opening Celebration at their new fitness facility at Bradford Place in Billerica, MA called Fit Body Stop Studio by ML Athletics on Saturday, September 10^th.
Aug 15^th, 2011 – Billerica, Ma - The owner of the North Shore, & Middlesex Area fitness boot camps program ML Athletics Boot camps will be having a Grand Opening at their new private fitness facility at 655 Boston Rd, Unit 5B Bradford Place in Billerica, MA called Fit Body Stop Studio, by ML Athletics, on Saturday, September 10^th.

Tucked away in a hidden corner of Billerica is a place where fitness junkies will go to get their fix according to Owner and Certified Strength and Conditioning Specialist Michael LoColle. He says "We created this facility for people who really like to get after it when it comes to working out. This is NOT the place for you if you are a cardio queen, don't like to sweat, spend 45 minutes working on your bi's and tri's, like to read magazines during training, roll your eyes at people who are actually exerting themselves at the gym, or if you consider walking to be a real workout. However, if you're serious about your fitness, this truly is the place for you!"

The Fit Body Stop Studio will feature Specialty Fitness Classes, Small Group Training, Boot camps, Personal Training, TRX, KettleBell, Nutrition, Workout Workshops and so much more. Michael LoColle goes on to say that “the Fit Body Stop Studio will incorporate Personal Fitness Training, Nutrition Consultation, Small Group Training, adding New Style Fitness Classes utilizing training concepts such as, Plyo Workouts, Yoga Style Stretch, Pilates, and many other training circuits that will allow for a killer metabolic workout that combine the muscle-building benefits of strength training with the fat-burning benefits of cardiovascular exercise to allow you to get the biggest bang-for-your-fitness-buck”.  He goes onto to say “we have found the best and most skilled in these classes, such as Kelly LaCasse from Fitsique Body&Mind and Dina Wiroll that will be incorporating Nutrition Classes”.

It was created as the anti-gym. According to Owner and Certified Personal Trainer Michael LoColle “The Fit Body Stop Studio features cost-effective fitness classes and space-efficient functional training tools and leave the unnecessary frills endemic to most health clubs alone.”

LoColle says "Our goal is to provide something for everyone and create this tight-knit, hardcore community of fitness fanatics, unlike other smaller fitness studios we will not operate under the cookie cutter way of doing things, everyone is not created equal and therefore does not need the same style of training, we offer customized training for the individual. We believe in the potential of Billerica, MA and couldn't be more excited about being a part of its bright future!" 

The official Fit Body Stop Studio by ML Athletics opened its doors on June 1^st and will be holding a Grand Opening on September 10^th, at 655 Boston Rd, Unit 5B Billerica Ma 01821.  We have Deb Fubel from Massage Me & Bodyworks onsite doing quick 5-10 minute mini-massages, Food Psychology Coach Andrea Cohen,  Krisztina Perron from Motives Makeup doing mini-makeup consults, “Erika Wadman “ from Lia Sophia Jewelry, Dina Wiroll of Feed Your Soul Nutrition Consulting discussing the Nutrition Academy Classes, Kelly LaCasse from Fitsique Body & Mind to talk about her offerings such as Kettlebell and TRX.

This studio will operate by appointment only as it is not an open gym. If you would like to book an appointment for Personal Training, Nutrition Consultation or to take a class please use the contact info below.  LoColle has enlisted Dina Wiroll from Feed Your Soul Nutrition Consulting and will be offering the Nutrition Academy at The Fit Body Stop Studio: 

Description Below: 

The 7 session academy focuses on motivation, body composition, emotional eating and shopping strategies to help you change your nutritional lifestyle and achieve your weight loss goals. The Nutrition Academy will also examine grocery store layouts, menu building for you and your family and help break any unwanted behaviors and plateau problems. Conducted in the intimate setting of the studio, participants are encouraged to share their stories and triumphs surrounding nutrition and weight loss.  

The Nutrition Academy is offered on Monday and Wednesday nights at 6:30pm. Each session will be an hour long.  

Monday Night Nutrition Academy 

Starts September 12 and ends on October 24.  

Wednesday Night Academy 

Starts September 14 and ends on October 26

Grand Opening will be on September 10^th from 10-3pm and is open to the general public. ML Athletics Fitness will have refreshments and treats during this day.

To get started right away and for more info, email Michael@mlathletics.com or call 978 269 4070

Michael LoColle is the Owner of ML Athletics Fitness with 5 Bootcamp Locations including Billerica Bootcamp, Danvers Bootcamp, Malden Bootcamp which is a Partner Location with Lynnfield Bootcamp, and the Winchester Bootcamp Partner Location with Kelly LaCasse from Fitsique Body & Mind and has a Corporate Fitness Bootcamp partnered with Lynnfield Bootcamp for the Employees of Eastern Bank.  If you are looking to incorporate a bootcamp in your town or company please use the contact info below to discuss our options, we can run a bootcamp just about anywhere.

CONTACT INFO:
Email-michael@mlathletics.com
Phone-978 269 4070
Website-www.mlathletics.com
ML Athletics Fitness
The Fit Body Stop Studio
655 Boston Rd, Unit 5B
Billerica, MA 01821

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

8 Week Challenge Winner from our Billerica & Winchester Bootcamp!

Hey All,

What an incredible 8 weeks we had this summer! I have listed below the winners from our 8 week Bootcamp Challenge from our Winchester and Billerica Bootcamp!

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. We saw some incredible results this summer and this time of year is usually when people fall off their workout routines, so congrats on staying on track!

“A Challenge 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 pushed passed those limits. We talk about living the life through being Healthy and if that is done the side effect is weight loss.

The 8 Week Challenge winners are listed below:

Winners were chosen based on several criteria including % of Body Fat Lost, Strength Component and were also awarded points for keeping track of Nutrition Logs and Grocery Bills, and the Buddy System.

The Challenge Winner is Kelly Jo-Stratton Murphy from our Billerica & Winchester Bootcamp! She won the Strongest Bootcamper, on both a Mental and Physical level.

She pushed passed those limits, jumped over hurdles sometimes literally and really put the entire package together to get the results she did!

Kelly started at 25.2% BF, ended at 24.9%. Down .3%, Her starting weight:148, now 142

Just amazing in such a short amount of time!!!

Here is what Kelly receives!

- Gift Certificate to Massage Me & Bodyworks!
- T-shirts for both ML Athletics and Fitsique Body and Mind!
- Phase III Recovery Drinks

Janice Roberts won *Most Motiv8ed* from our Billerica Bootcamp! Janice got 80+ points of Motiv8's!!!

Katie Connors won *Health Nut* from our Winchester Bootcamp! She had the BEST grocery receipts!

Katie and Janice will Receive Trophies as well as a T-Shirt for Both ML Athletics and Fitsique Body&Mind!

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

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 Coaches
Kelly & Mike

ML Athletics Fitness Programs Specializing in Developing Boot Camp Programs for Groups, & Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition Programming, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding North of Boston, Middlesex, & Northshore Area Residents

Fit Body Stop Studio by ML AThletics is now open for Business, 655 Boston Rd, Billerica MA 01821
Classes include TRX, KettleBell, Personal Training, Nutrition Classes and Consultations, and so much more, visit http://www.mlathletics.com for more info.
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 Bootcamp 8 WEEK CHALLENGE Preview!

ML Athletics 8 WEEK CHALLENGE Preview!

Hello Boot Campers!! You are part of the 8 week challenge that is coming up.

Great weather is here! We will continue to do our workouts outside and continue to sweat with the best of them! 8 weeks until you see more results that you have all been looking for! 8 weeks until you begin to understand your body type! 8 weeks until you see where your strength continues to come from!

We will assess everyone at the beginning with Bodyfat, Weight and Strength Tests and again at the end of the 8 weeks.

Don’t forget that ML Athletics also offers a Nutritional Plan that can help assist you during the challenge.

We want to see everyone succeed so let's pick up the pace as REAL summer is not that far off!

Please let us know if you have any questions and we will look forward to speaking with you in the next couple of days at the Boot Camp meetings on Wednesday 6/1 and Thursday 6/2 both morning and evening classes.

PREVIEW OF WHAT TO EXPECT:

Part A: 60 days

% of Body Fat Loss

Part B:

a. – e. Heart Rate Recovery (HRR) (80% of Max Heart Rate)

f. – g. Max Heart Rate Timing

Part C:

a. – c. Buddy System; Once a week check in

d. – g. % of healthy food(s) on grocery bill (bimonthly)

Part D:

Strength; days 1/30/60 testing – Highest % of increase by BW

a. Push Ups

b. Pull Ups

c. Tricep Dips

Part E:

a. Completed Nutrition Log (weekly)

b. Completed Exercise Log (weekly)

Not so hard, right? It’s all S.M.A.R.T. training!

Specific, Measurable, Attainable, Realistic, Timely…

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

12 Week ML AThletics Billerica, Winchester, Malden, & Danvers Bootcamp Body Transformation Contest!

12 Week ML AThletics Billerica, Winchester, Malden, & Danvers Bootcamp Body Transformation Contest!

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

“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, 12 Weeks.

With 10 Participants that competed who lost over 49.5 inches and over 40lbs lost, and over 14% Body Fat reduction combined! That’s in just 12 weeks you can see how incredible these results are!



The Biggest Loser winner is listed below:

Winners were chosen based on percentage of Body Fat, Inches, and Weight Lost. We also included Weekly Nutrition Journaling, Attitude, Commitment and Overall Transformation!

But First what does the 1st place winner get?

The winner was from our Billerica Bootcamp and will be receiving the Ultimate ML Athletics Bootcamp 1st Place Gift Package.

- $50 Gift Certificate 9 Elm American Bistro Danvers
- $50 Gift Certificate Hair Salon
- 1 Months FREE Boot Camp for YOU
- 1 2 Week FREE Boot Camp Pass for NEW Friend or Family ($75 value) 2 days per week pass
- Massage from Massage Me and Bodyworks ($50 value)
- Isotonix Vitamin Supplements worth well over a ($100 value)

The Winner is KELLY STEAD!!!

1st Place Goes to Kelly Stead!


11.9lbs lost!

Down 2% in Body Fat

Total of 6.75 inches lost!

I also want to mention the following people as well with these incredible results:

2nd Place Goes to Christine Gualtieri


11lbs lost!

Down 3.7% in bodyfat

Total of 11 inches lost!

3rd Plan Goes to Naomi Gonzalez

9.4lbs lost!

Down 2.4% in bodyfat

Total of 8.5 inches lost!

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

I also want to take a moment and announce the 2nd Annual ML Athletics Killz It, Motivator, Most Improved & Warrior Award Winners:

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

Lisa Desimone from our Danvers Bootcamp receives the KILLZ IT award



Naomi Gonzalez from our Billerica Bootcamp receives the KILLZ IT award

Katie Baron from our Winchester Bootcamp 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

Kelly Stead from our Billerica Bootcamp 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.

Janice Roberts from our Billerica Bootcamp receives the WARRIOR award



This Year we included the first ever ML Athletics Fitness Bootcamp Most Improved Award

The MOST IMPROVED award is given out to the person who has taken hold of their fitness goals and made changes in their life to achieve these goals, they have shown the biggest change in class!

Sharon Patton from our Winchester Morning Bootcamp receives the Most Improved Award



Marcie Rizzo from our Billerica Evening Bootcamp receives the Most Improved Award

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…Awards and Prizes will be given out during the following classes Tuesday Morning during our Billerica Bootcamp and again on Tuesday Evening during our Billerica Bootcamp.

Awesome Job to everyone!

I want to thank Kelly Lacasse, Carolyn Yeshulas, and Liza Cassen for their support in making the workouts intense but fun!

Your Fit Coach
Mike

ML Athletics Fitness Programs Specialize in Developing Boot Camp Programs for Groups, & Corporate Companies, Personal Training, Small Group Training, Boot Camps, Nutrition Programming, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester, Lynn and All Surrounding North of Boston, Middlesex, & North Shore Area Residents

Our Current Locations Include
Danvers Bootcamp, Danvers YMCA
Billerica Bootcamp, Flip City Gymnastics
Malden Bootcamp, Malden YMCa
Winchester Bootcamp, Tumble Kids USA

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

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A Strong Body Creates A Strong Mind

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

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

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

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



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

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

Hey All,

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

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

Basic 5 for a Successful Workout Program. Part 1

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

Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance

Supportive Nutrition:

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

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

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

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

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

Sensible Supplementation:

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

Here are my recommendations for certain supplements:

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

Multi-Vitamin Isotonix:

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

OPC-3

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

Carb Blocker:

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

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

Thermachrome:

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

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

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

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

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

ML Athletics Mini-BootCamp Workout Challenge

200 Reps with cardio sprints

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

Short Distance Sprints back and forth for 60 seconds

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

Short Distance Sprints back and forth for 60 seconds

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

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

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

Talk to you soon

Your Fit Coach
Mike

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

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.

8 Tips to Ensure your Weight Loss Goals

8 Tips to Ensure your Weight Loss Goals

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Until Next Time,

Your Fit Coach
Mike

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

The Most Critical Part Of Your Workout

I know I stress this all the time this is just a quick reminder of how important it is……
Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That's great!

It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here are two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I'm pumped to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:
http://warriorstrengthcoach.getprograde.com/workout-free-trial.html

Until Next Time

Your Fit Coach
Mike

PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.

http://warriorstrengthcoach.getprograde.com/workout-free-trial.html

PPS - Don't forget that January 8th is the cutoff for the 12 Week Fat Blast Body Transformation Challenge. This Challenge is for Both the Danvers Bootcamp at the YMCA and Calvary Episcopal Church as well as both classes for the Billerica Bootcamp held at Flip City Gymnastics.


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.

Holiday Calorie Control Tip #3

Holiday Calorie Control Tip #3 (Last Day to Save)

So far we've talked about creating a PLAN to control your calorie intake during the holidays. And part of that plan was really watching your alcohol intake because it can lead to bad eating decisions.

Now let's talk more about enjoyment. Yes, you CAN enjoy your favorite foods. But enjoy them by savoring them, not devouring them.

Chew your food slowly.

That might not seem it, but that is a BIG TIME tip.

Enjoy your favorites by taking your time eating them. That may mean finding a quiet space to eat when at a loud party. But it will be worth the little bit of extra effort.

And it's going to take about 20 minutes for your stomach to signal your brain that you are full. So take your time. Enjoy every bite with zero guilt.

Again, this might seem too simple, but it's not. It really can be this easy if you stay focused on your plan.

http://warriorstrengthcoach.getprograde.com/specials.html

Your Fit Coach,
Mike

PS - Again, Prograde Nutrition's HUGE Holiday Savings ends TONIGHT. As a Prograde Partner I really cannot recommend their products enough.
http://warriorstrengthcoach.getprograde.com/specials.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.

Holiday Calorie Control Tip #2

Yesterday we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today's tip is even more simple and expands on the premise.
Plan on staying away from the booze…..

Look, a drink or two isn't going to be the end of the world. But when two turns to three...

I'm not getting on my soap box here. I'm just telling you something you already know:
Booze leads to bad decisions.

And in this case, we're talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calorie’s from the cocktails is one thing. But really it's the extra calories you chew that start to add up.

One piece of cake turns to two...

A handful of chips turns into a bag...

The dip sitting in front of you mysteriously vanishes...into your belly...

You get the picture. ;-)

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making.

Until Next Time

Your Fit Coach
Mike

P.S. - Rememeber, Prograde Nutrition's HUGE Holiday Savings ends TONIGHT night. You definitely want to get over to http://warriorstrengthcoach.getprograde.com/specials.html right NOW and place you order to save 15% on all their killer products. It's my duty as a proud Prograde Partner to remind you ;-)

P.P.S. Don't forget to visit http://www.mlathletics.com Get ahead of the pack and sign up now!!! Space is becoming increasingly limited.


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

3 Fruits and Veggies Tips (Important)

It's recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2, Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy 'em pre-chopped

Look, I can be lazy, too ;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.

2) Carry 'em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries.

It's that simple!

Until Next Time!

Your Fit Coach
Mike

P.S. The end of the year is almost here! Soon you will have to make your New Years Resolution and most people promise to get back into shape. Did you know that 90% of people do not stay committed to goals when made as a New Years Resolution.

Don't wait until then start now and get in before the rush. You'll be that far ahead of everyone else and not to mention closer to a beach ready body!!! Hey it's New England and before you know it the snow will be gone but those love handles won't be.

Start NOW!!! Visit http://www.mlathletics.com to see how other's have been benefiting from this program!

Here are your Location, Days, and Times for the ML Athletics Bootcamp Programs:

Danvers YMCA
Danvers Boot Camp Days and Times are as follows:
Morning Danvers YMCA Indoor Boot Camp
Monday, Wednesday, and Friday Mornings at 6am – 7am

Danvers Calvary Episcopal Church
Tuesday & Thursday Evening 7:15pm-8:15pm

Billerica Bootcamp located at:
27 Cook Street at Flip City Gymnastics
Billerica Boot Camp Days and Times are as follows:
Tuesday & Thursday Mornings at 6-7am
Tuesday & Thursday Evenings at 7:15-8:15pm

Visit http://www.mlathletics.com to register for our upcoming session!

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.

Turkey Day Protein Pancakes & Abs and Butt Bodyweight Workout from ML AThletics Boot Camp

Delicious Protein Pancakes Recipe

It's been a great year here at ML Athletics. And I'm very grateful for you being a part of that success. This week being Thanksgiving I want to make sure I'm showing you how grateful I am.
But before I do... Let's get serious for a moment. You're going to eat a LOT of food this Thursday. You know it. I know it. And that's ok. I'm sure you've been working out just a little bit harder to prepare for it, right? ;-)

And I know you're going to get a good workout in on Thursday before you chow down, right?

Now, besides that, I also want to remind you one thing you do NOT want to do on Thursday is skip meals so you can stuff yourself with one big one. That's a no-no.

You still need to start your day right by boosting your metabolism with a solid breakfast. So here's a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won't go crazy like it can just by eating a huge stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

You can get the Protein Pancakes recipe at
http://warriorstrengthcoach.getprograde.com/prograde-pancake-recipe.html

Be sure to let me know how you like it. I have tried it and it's pretty good

Now your Turkey Day Home Body Weight Workout to burn those extra calories before you chow down.....

Turkey Day Abs and Butt Bodyweight Workout

Make sure to keep your abs tight on each and every exercise below creating a strong mid-section.

Squats

Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle.

Start and End

Stationary Lunge Each Leg

Stand with 1 foot in front of the other making sure you have a good separation between both feet. If you front knee is over your toes you need more separation. Start in the up position and slowly bring your back knee dipping down toward the ground while keeping your back foot and heal straight.

Side View Front View

Jump Squats

Make sure to keep your abs tight and knees back. Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle and then jump up and brace yourself for impact while folding yourself down into another squat. Do not land on your knees as you do not want to injure yourself.

Start End

Frog Squats

Make sure to keep your abs tight and knees back. Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle. This is just like a regular squat with one important difference, do not go all the way up. Front the sitting position only come up with your butt about 6-10 inches while keeping your butt flexed. Keep your arms on your thighs.

Start End

Crunch to Double Leg Press Outs

Start in a normal crunch position and bring your legs up to a sitting position. Keep the abs tight and start to extend your feet and legs out all the way as pictured in the last photo. Repeat.

Start Mid End

Leg Raises

Start in a complete spread position as pictured in the first photo and hold your legs a few inches above the ground. Bring your legs all the way up while keeping tension on your mid-section and slowly lower your legs to the ground and tap those deals softly and raise back up again. Make sure to keep your legs as straight as possible the whole way up and down.

Start End

Jack Knife

This is just like the leg raise exercise but you are going to bring both your hands and feet together and then back down. Remember to do this slowly and controlled for an incredible burn.

Start End

Until Next Time

Your Fit Coach

Mike

PS - Seriously, have a nutritious breakfast this Thursday and your body will thank your for it on Friday. ;-)
http://warriorstrengthcoach.getprograde.com/prograde-pancake-recipe.html

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

ML Athletics Bootcamp Body Transformation Tips

So the Holidays are officially upon us and well it is now more important than ever that we focus on our fitness goals. Did you know that we will gain an average of 4-8lbs a year if we sit around and do nothing.

Did you know that most of that weight is put on during the holiday's

I am officially a bit over 30 days into my 90 day transformation and I have had to re-evaluate my goals and how I will get to where I want to be in the next 60 days.

Here are some of the things that I am doing to speed up the process a bit and make sure that the Holiday's don't affect my weight loss goals.

Body Transformation Tips:

1. 45 minutes of cardio in the morning 5 days a week

2. 4 - 5 work outs per week focusing on strength training to reshape my body.

3. 6-8 meals per day with a higher ratio of protein to carbs to burn more calories

4. Use a nutrition log to record what you are eating everyday, this helps to stay away from the junk you don't need

5. 2 gallons of water per day to flush out my body of what it doesn't need. This is my intake amount

6. Every chance I get I am outside, riding my bike with my son or taking him to the park and running around.

Everything I now do is with my goal in mind.

Sacrafice is part of this process and you must be mentally ready to get there!

Keep an eye on this blog over the next couple of days as I will have workouts that you can do from the comfort of your home with no weight and help you burn some extra calories.

Until Next Time

Your Fit Coach

Mike

P.S. If you are not part of the ML AThletics Bootcamp Program but want to get ahead on your beach body goals then keep an eye out this Friday as I will be having my biggest sale offer yet..... 1 Day only so keep an eye out......

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 Bootcamp Shares 2 Little Known Fat Burning Facts

2 Little Known Fat Burning Facts

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?
Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"

Now THAT is the right question.

You see, Protein is where it's at. Check out these two little known facts about protein:

1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients.
Pretty sneaky, huh?

2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein.

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry, lean beef...

But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

Over the last couple of days since my last blog post 3 Tips to Using Protein Shakes I was asked what brands are good when it comes to protein shakes.

Well truthfully there are a million different kinds of protein on the market and making a decision about which one is the best is somewhat difficult with so many to choose from.

Different proteins have different benefits:

Casein Protein - Slow digesting protein powders.

Egg Protein - Proteins that contain 100% egg protein.

Low Carb Protein - Proteins with under 10g of carbs per serving.

Milk Protein Isolate - Proteins that contain 100% milk protein concentrate.

Night-Time Protein - Formulated to be consumed just before sleep with slow-release / absorption being emphasized.

Soy Protein - Healthy protein source.

Whey Protein Blends - A blend of both Whey Protein Concentrate and Whey Protein Isolate.

Whey Protein Concentrate - Concentrates typically contain 75 to 80% protein and are less expensive than Isolates.

Whey Protein Isolate - Isolates supply the highest percentage of protein (typically 90% or greater) and are filtered to remove nearly

My opinion is to stick with the proteins that offer the highest percentage of protein which is Whey Protein Isolate and here is one that I have used that is pretty good mixed up:

I use some of the different proteins mentioned above throughout the day, here is where I get my proteins as buying them in a store can be a bit more pricy I take my time to shop online where you get a better bargain and more protein for the money spent. That’s always a good thing!

Here is a link to some of the proteins I use: Supplements101 as an online store to purchase my proteins and some of my other supplements I use. Whey Gold Standard by Optimum Nutrition is a protein product that I have used from their site.

I have also used Prograde Nutrition’s Protein as well: Prograde Protein

The choice is yours when it comes to taste as there are different flavors to choose from, but remember one thing, you get what you pay for. So just because something is cheap doesn’t mean it’s the best and has the highest quality. Your body is worth it!

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.

Muscle Gain and Body Fat Loss

Muscle Gain and Body Fat Loss

A lot of people really don’t associate the two together. The question that I get a lot though is can I do both at the same time. The answer is…..well I am not going to totally answer it just yet.

You see depending on who you talked to your going to get different answers. Some say yes it’s possible, other’s say no it’s not possible. WHY?

Well I need to first break this question down.

Fat loss = Fewer calories taken in/more calories burned/higher interval cardio output.

Muscle Gain = More calories taken in/less calories burned/less interval cardio output.

Now those above are on opposite ends of the scale. So how can you burn fat and build muscle, the answer is simply by combining the two training styles into your weekly routine and adjusting your calorie intake for the given day based on what you are doing that day.

Now I think that the reason that this question has many different answers is simple: Most people when thinking about gaining muscle revert back to the old school thought process of guys putting on muscle and size for sports or just to look super big.

When thought about fat loss the old school thought process is to do more cardio, running, treadmill, boring at least for me…. And to take in less calories

Well, these days, people want slim sexy arms, combined with a trim stomach and lean thighs. Basically they want both!

If you want to do one more than the other then yes you will have to pick which side you want to be on, and adjust your calorie intake for that and expect that you will either gain more muscle or burn more fat the choice is yours and nutrition has everything to do with that choice.

Ladies this statement is especially for you: You want to have muscle on your body, since muscle burns more calories while not active. On average and this is just an average and does differ from person to person depending on a lot of factor’s but that’s a subject for a different post.

1 LB of muscle burns an average of 50 calories meaning that this will help you reach your fat loss goals that much quicker. So next time you see men lifting weight don’t be scared, give it a shot and start building some muscle to help in your quest for fat loss.

So is it possible to do both at the same time? Yes….You can build muscle while losing fat. Just like you can build muscle without gaining weight. Or gain weight without gaining fat.

You can lose fat, gain muscle but not see a reduction in weight. WHY? Your body reshapes itself and that’s where it’s important to take measurements every 3 months or so.

It all depends on your calorie intake. Leave all the other old school thought process of doing one more than the other to the bodybuilders as they are the ones that go through those cycles more than the person who is just looking to get healthy and get back into shape.

Concern yourself with eating healthy, doing a variety of training and you will have both!

Until Next Time

Your Fit Coach

Mike

P.S.

Check out my workout from yesterday with legs, lots of circuits with the same exercises. My legs are beat today!





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.