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
Showing posts with label Body Transformation. Show all posts
Showing posts with label Body Transformation. Show all posts
Tuesday, April 13, 2010
Tuesday, March 2, 2010
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.
Saturday, December 5, 2009
Protein and Fat Loss
Protein and Fat Loss
It takes about 25-27 calories to digest and utilize about 100 calories of protein, this means that your net consumption of calories is about 75 calories.
This is called the Thermic Effect of Food.
If you eat protein at every meal then you are forcing your body to work more and burn more calories basically burning fat!
Carbs take about 4-5 calories to digest and utilize about 100 calories of Carbs.
Don’t know what type of protein you need to use,
Well here is a list of some of the common proteins that you can add to your day:
Chicken
Lean Meat
Eggs, egg whites
Fish, Salmon, haddock
Beans
Protein Shakes: Some great shakes are listed here and I know most of my campers are really starting to utilize the benefits of what a protein shake can do for you.
Check out these sites for your protein sources if you’re looking for more protein for every dollar spent.
www.warriorstrengthcoach.getprograde.com and Supplements101 remember stick with the whey protein isolates for more protein absorption.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
It takes about 25-27 calories to digest and utilize about 100 calories of protein, this means that your net consumption of calories is about 75 calories.
This is called the Thermic Effect of Food.
If you eat protein at every meal then you are forcing your body to work more and burn more calories basically burning fat!
Carbs take about 4-5 calories to digest and utilize about 100 calories of Carbs.
Don’t know what type of protein you need to use,
Well here is a list of some of the common proteins that you can add to your day:
Chicken
Lean Meat
Eggs, egg whites
Fish, Salmon, haddock
Beans
Protein Shakes: Some great shakes are listed here and I know most of my campers are really starting to utilize the benefits of what a protein shake can do for you.
Check out these sites for your protein sources if you’re looking for more protein for every dollar spent.
www.warriorstrengthcoach.getprograde.com and Supplements101 remember stick with the whey protein isolates for more protein absorption.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Monday, November 23, 2009
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.
Tuesday, October 27, 2009
90 Day Body Transformation Workout #2
ML Athletics Bootcamp Instructor Transformation Workout #2
Hey All,
The video above is from Saturday's workout. I was working out on my shoulders, bi's and abs. I'm nursing a sore elbow so you will notice that I am using a controlled motion and alot of focus on the muscle.
There are many ways to workout and when you are nursing an injury stay slow and controlled and focus on the muscle taking the hurt area out of the equation.
Stay tuned for your the next video!
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.
Hey All,
The video above is from Saturday's workout. I was working out on my shoulders, bi's and abs. I'm nursing a sore elbow so you will notice that I am using a controlled motion and alot of focus on the muscle.
There are many ways to workout and when you are nursing an injury stay slow and controlled and focus on the muscle taking the hurt area out of the equation.
Stay tuned for your the next video!
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Saturday, October 24, 2009
90 Day Body Transformation Workout 1
ML Athletics Boot Camp Instructor 90 Day Body Transformation
So here it is my 90 Day Body Transformation. When I was working a regular job which is the normal 9-5 but we all know that it’s really much more than that, I was able to really focus on myself since my days were very much routine, with breaks, lunches, a few minutes here and there for myself.
Well about 6 months ago my personal life and work life was completely rearranged and I went from working for someone to working for myself. My days are actually longer and the chaos has made it challenging to focus on myself. My days are very much normal in a certain sense, kids, house projects, long work hours, chaos. I am still eating well (should be better), working out (not as intense).
The last 6 months have been crazy and well the important thing is to get back on track as quickly as possible. It’s ok if you let yourself go but how quickly are you going to get yourself back on track.
So here is what I am doing, I am going to chronicle my 90 day transformation for you step by step, with workouts that I am doing, the types of foods I will be eating, nutrition tips and fitness tips to help you along in your own transformation.
You will get to see my transformation and how I get back into shape day by day. To stay connected and watch me go through my transformation you can follow me on http://twitter.com/mlathletics for up to the minute info about what I am doing, or friend me on facebook to get first look at my workouts as they get uploaded http://www.facebook.com/michael.locolle
We all get busy and the first thing to go is our workouts and taking care of ourselves. I am making my commitment to myself and to everyone out there. I have just put myself out there and made it so I can’t fail meaning I am now accountable to you!
Check out my first video in the series:
ML Athletics Boot Camp Instructor 90 Day Body Transformation Video 1
Until Next Workout
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.
So here it is my 90 Day Body Transformation. When I was working a regular job which is the normal 9-5 but we all know that it’s really much more than that, I was able to really focus on myself since my days were very much routine, with breaks, lunches, a few minutes here and there for myself.
Well about 6 months ago my personal life and work life was completely rearranged and I went from working for someone to working for myself. My days are actually longer and the chaos has made it challenging to focus on myself. My days are very much normal in a certain sense, kids, house projects, long work hours, chaos. I am still eating well (should be better), working out (not as intense).
The last 6 months have been crazy and well the important thing is to get back on track as quickly as possible. It’s ok if you let yourself go but how quickly are you going to get yourself back on track.
So here is what I am doing, I am going to chronicle my 90 day transformation for you step by step, with workouts that I am doing, the types of foods I will be eating, nutrition tips and fitness tips to help you along in your own transformation.
You will get to see my transformation and how I get back into shape day by day. To stay connected and watch me go through my transformation you can follow me on http://twitter.com/mlathletics for up to the minute info about what I am doing, or friend me on facebook to get first look at my workouts as they get uploaded http://www.facebook.com/michael.locolle
We all get busy and the first thing to go is our workouts and taking care of ourselves. I am making my commitment to myself and to everyone out there. I have just put myself out there and made it so I can’t fail meaning I am now accountable to you!
Check out my first video in the series:
ML Athletics Boot Camp Instructor 90 Day Body Transformation Video 1
Until Next Workout
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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