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

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

Hey All,

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

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

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

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

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

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

The Biggest Loser winners are listed below:

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

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

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

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

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

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

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

Andrea Brancato-Walke receives the MOTIVATOR award

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

Dina Paskowski receives the WARRIOR award

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

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

*Prizes above differ with location.

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

Awesome Job to everyone!

Your Fit Coach
Mike

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

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.

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.

Sugar Your Weight Loss Enemy

Sugar Your Weight Loss Enemy

Do you ever say to yourself I am doing everything possible to lose weight but I am not losing a pound? I can’t understand why I am eating right, drinking enough water, working out 4-5 days a week, why am I not losing anything.

Well the problem might be something that you overlook and for most that’s exactly what’s happening.

Have you taken a look at your sugar intake?

Did you know that only 10% of your calorie intake should come from sugar? At least that’s what the experts say. Did you know that alone sugar has absolutely no nutritional value at all.

Then why is it found in so many of the foods we eat? The answer is simple, Taste.

That’s it! It’s all about the taste of a food.

Here’s a statement you might not like, you don’t need any sugar in your daily calorie intake.

So what about your sugar in your coffee? Well I have listed below some of the things you can do in your day to avoid eating sugar and adding those extra empty calories that could be preventing you from losing those pounds.

But first let me list just a few of the things that sugar can do to upset the body:

• Sugar can contribute to hyperactivity, anxiety, depression, and concentration difficulties.
• Sugar can cause drowsiness and decreased activity.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause tooth decay, acidic stomach, speed up the aging process, causing wrinkles, and gray hair.

Sugar is at fault for all of the above and so much more but the list us too long to put here.

So how do you reduce your sugar intake?

• Learn to enjoy foods that are naturally sweet.
• When cooking and reading a recipe use less than what is recommended.
• Use spices and herbs that are natural.
• Use Stevia or Sweet Leaf.
• Buy fresh fruits or fruits packed in water instead of syrup.
• Pay close attention to food labels looking at the ingredients, most sugars will be listed as the following, brown sugar, fructose, fruit juice concentrate, palm sugar, corn syrup, maltose, lactose.

Are you getting the picture? Sugar sugar sugar sugar, not good for you and it isn’t needed in your diet. So eat the naturally sweet foods to get your fix for that sweet tooth.

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.

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.

3 Tips to Using Protein Shakes

3 Tips to Using Protein Shakes

Here is a question I got last week regarding when, how, with what to use protein shakes.

I went out and bought the whey protein mix today. I was wondering a couple things:

1. When is the best time for me to be having this in order to get the most out of it?

2. It says to mix one scoop with 8 oz of water, that doesn't seem like much is that enough or should I be doubling it?

3. I find that I am usually crashing at 3:30 in the afternoon when I slow down, should I be having a second one at that time?

Here are your answers.

1. Best times to use the shakes to get the most out of them is Before and After your workouts and I prefer to have one as soon as I wake up as it's easy and it gets your blood sugar to rise quickly which is what you need after many hours of fasting.

2. The 8oz of water is up to you, it's all about consistency if you like it a bit thicker or a bit more watered down that is up to you. Try different amounts to see what you like better.

3. I would recommend a shake in the afternoon if you are crashing but that is usually due to a lack of sugar and I mean good sugar so have a shake with say a piece of fruit or a cup of mixed fruit.

Until Next Time

Your Fit Coach
Mike

P.S. Danvers Bootcamp evening class held at the Calvary Episcopal Church just about maxed out, space available for 2 more people and then we are closing it off. First 2 to fill out the form on the site get first dibs. http://www.mlathletics.com/bootcamp

We still have some spots available for the Morning Danvers YMCA Bootcamp and Billerica Bootcamps. Get in now before they fill up.

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.

5 Tips on Eating for a Busy Life Style

5 Tips on Eating for a Busy Life Style

I think the majority of us have a very active and busy lifestyle running from place to place, work, kids, gym, shopping, the list goes on and on. It makes it almost impossible to eat healthy and have a nutrition plan in place so that you reach your fitness goals.

I will be the first one to say that it isn’t easy eating right when you’re on the go but it can be made easier if you follow these simple tips below.

1. Prepare your foods for at least 2-3 days out: Cooked brown rice will last up to 3 days tops, Cut up green and red peppers will last a couple of days or more, you can even boil eggs for a couple of days out and it makes them easier to eat on the go.

2. Pre-Plan you’re day the night before: Pack a cooler, and believe me if you’re days are long, the ice packs will keep your food fresh. I stress this one since if nothing is ready for you in the morning you are less likely to take time that morning to prepare. Take just 20-30 minutes the night before to plan your meals and snacks for the next day. If you have everything you need in one spot you are less likely to find yourself at your local burger joint down the road.

3. Bring a water bottle with you everywhere you go: Water is the key to everything we do. It carries nutrients into your blood stream and feeds your muscles. It helps us not retain water and one important note. Next time you feel extremely hungry ask yourself how much water have you had and I bet not enough. We often feel hunger when all we need is more water.

4. Snacks: Having snacks packed such as veggies , or nuts, or fruits already prepared in zip lock bags makes sure that you have something easy to grab when you’re out and about.

5. Eat every 3 hours: Eating every 3 hours ensures that you stay energized throughout the day while revving up your metabolism to help burn more calories.

Here is my meal plan that I use when I know I will be running around that day.

1. 5am Protein Shake with a Banana or instead of the banana I use a simple sugar mix from Power bar.

2. 7am Protein Bar

3. 9am Breakfast 6 boiled eggs with a low sugar oatmeal bar

4. 11am ¼ cup of trail mix

5. 1:30 or 2pm ½ cup of cottage cheese and a cup of diced up fruits.

6. 4:30pm Protein Shake

7. 6:30pm Dinner This one is usually at home for me and includes about 6oz of a meat and about a ½ cup of brown rice and lots of veggies. If you’re not home yet at this point a cup of cut up veggies to keep you going and you can just reach into that bag and pull them out. Easy to eat!

8. 8:30pm ½ cup of cottage cheese and a ¼ cup of cashews

Remember to adjust for workout days and non workout days and include those pre/post workout meals into your days if you are working out. Check out those pre/post meal choices here: http://mlathletics.blogspot.com/2009/10/danvers-bootcamp-prepost-workout-meal.html

Now remember this is my meal plan and is not for everyone but it gives you an idea of how to plan your day. I am a creature of habit and it might seem boring but it does make it easier to stay on track.

Until Next Time

Your Fit Coach

Mike

P.S. There are still a few open spots for our bootcamps:

Danvers Bootcamp Morning 6am Monday, Wednesday, Friday: Located at the Danvers YMCA

Danvers Bootcamp Evening 7:15pm Tuesday and Thursday: Located at the Danvers Calvary Episcopal Church

Billerica Bootcamp Morning 6am Tuesday and Thursday: Located at Flip City Gymnastics

Billerica Bootcamp Evening 7:15pm Tuesday and Thursday: Located at Flip City Gymnastics

Visit http://www.mlathletics.com for more info and to register!



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 Pre/Post Workout Meal Choices

Danvers Bootcamp Pre/Post Workout Meal Choices

Alrighty, so after my last post on how important it is to have a pre/post workout meal and the reasons why, I received a lot of emails asking what are good meals to have before and after their workouts.

I put together a list of good choices of pre/post workout meals. Remember there is a difference in what you eat before and after your workouts.

I'd suggest the bulk of the calories in the pre-workout meal come from carbohydrates. Because your body depends on glycogen stores to fuel your workout, you'll need something to fill those stores. As you'll be leaving some time before you workout, choose some low-GI carbohydrates to ensure a steady release of energy and avoid a crash before you’re workout .

Why Low GI Carbs? A low GI diet is based on foods with a lower ranking according to the glycemic index. The glycemic index (GI) is a system for rating carbs, according to how fast they raise our blood sugar levels. The higher the GI a food, the faster the rise in our blood glucose.

The glycemic index separates foods into three categories:

• High Glycemic Index Foods (GI 70+), cause a rapid rise in blood-glucose levels.
• Intermediate Glycemic Index Foods (GI 55-69) causing a medium rise in blood-glucose.
• Low Glycemic Index Foods (GI 54 or less), causing a slower rise in blood-sugar.
  

I listed below some of the lower GI foods:

Glycemic Index of Fruit:

Apple 38

Cherries 22

Grapefruit 25

Grapes 46

Kiwi 52

Orange 44

Pear 38

Plum 39

Glycemic Index of Vegetables:

Broccoli 10

Cabbage 10

Carrots 49

Green Peas 48

Lettuce 10

Mushrooms 10

Onions 10

Red Peppers 10

Sweet Potato 54

Good combo’s of fats are good to add to this meal as well if you choose such as cashews, almonds, Walnuts, Pecans, low or no salt peanuts as this will keep amino acids in your blood throughout and after your workout.

Fats contain 9 calories per gram of fat and that makes them a great source of high sustaining energy for a workout!

Check out the GI on the following Fats:

Glycemic Index of Nuts:

Cashews 22

Peanuts 14

Walnuts 15

I was asked the question is there a difference between peanuts and the rest and yes there is. It comes down to the way they are processed. Peanuts are usually processed with a high amount of salt and those are the ones you want to stay away from. That is really the only difference worth mentioning but I prefer to go with the other choices of nuts rather than peanuts.

You'll also want to include protein in your pre-workout meal. Why? Because protein contains amino acids, the building blocks of muscle.

Choose a slow-digesting protein, such as meats, cottage cheese, Yogurt the high protein kind such as Chobani, protein shakes such as a slow burning casein.

So basically, you want a combo of the above to create a great pre-workout formula for sustaining an intense workout!

Your post workout meal should be just as important as this is where you are going to give back to your body everything that was just depleted.

For Post-workout you can use the combo of the Protein sources above, as well as, fish, chicken, lean meat that is 93% lean.

For your Carbohydrate source: choose a simple sugar that will replenish your vitamin and mineral stores. After an intense workout you will have depleted all of your energy stores. This is such an important meal to make sure your body doesn’t start to eat away at your amino acids in your muscles.

Apples, Blackberries, Cherry, Cranberries, I think you get where your simple sugars come from. A lot of fruits have what you need to get that body replenished.

Stay away from the sugars that are known as table sugars:

Candy, chocolate, muffins, oh I think you get the idea. Stay clear of these as all they will do is spike your insulin and this will just cause you to store fat and not release it for energy….

I hope this answers those questions that came in and I want to thank you for asking them. If you have any questions on this post you know what to do…. Comment below and I’ll answer them as they come in.

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.

ML Athletics Bootcamp Pre/Post Workout Meal Importance

ML Athletics Bootcamp Pre/Post Workout Meal Importance

Ok, here it is, everyone tells you to eat 5-6 times per day. Easy, Right? Well maybe, but you’ll have to adjust for what you have going on that day.

- Are you working out?
- Do you have a busy day of running around ahead of you?
- Are you planning on taking the day off from work and curling up under the blankets?

You really have to think about what you are doing so you can make sure you are not taking in more than you need in calories per day. You have to be in a calorie deficit to lose weight.

Once you figure this out and pre-plan your meals around that, you will start to get results.

The focus of this post though is the very first bullet point above.

- Are you working out that day?

If you are working out then you better fuel up for your pre-workout and your post-workout meals. Going into a workout you want to make sure you have the proper nutrition so that you can last a good 45-60 minutes.

There are important reasons as to why you want to fuel up for a workout and refuel after a workout.

You want to fuel up before your workout so that your body is not pulling energy from your muscle protein stores. Breaking down your muscles for energy will not help you burn more calories.

If you fuel up your body will use a combination of the carbohydrates from the food you eat and pull energy from your fat stores which means you burn calories efficiently = fat loss.
How long before a workout should you eat?

Roughly about 60-90 minutes before so that you’re not keeling over and well getting sick….

Why Re-fuel after a workout? Two reasons:

Your energy levels are depleted and have to be replenished.

A proper meal about 30-45 minutes after a workout will help you recover and heal quicker. Your muscle tissue needs to be repaired for muscle growth. Ultimately this is an important one since muscle burns more calories than fat does, but that’s a topic for another post…..

So make sure you are getting what you need for your pre and post workout meals. This will make all the difference in how much fat you burn and ultimately how fast you want to reach your goals!

Until Next Time

Your Fit Coach,
Mike

P.S.

Don't forget that the Danvers Bootcamp Evening Location was moved and we have 5 more spots left. The Danvers Bootcamp Evening Class is now located at the Calvary Episcopal Church on the corner of Cherry and Holten right across from the Danvers Town Hall.

We now offer 2 Locations:

Danvers Bootcamp located at the Danvers YMCA and Calvary Episcopal Church

Billerica Bootcamp at Flip City Gymnastics on Cook Street

Check out www.mlathletics.com for more class times and locations.


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 Danvers & Billerica Bootcamp Referral Winners!!!

ML Athletics Danvers & Billerica Bootcamp Referral Winners!!!

Before we get to the Winner's I want to mention that over the next couple of weeks those that started about 3 months or so ago will be getting a re-assesment done.

Our first bootcamp re-assessment was FANTASTIC with 4.25 inches lost from all over.

This is why inches rule over the scale! Congrats to Denise in Danvers!!!!!

Also Congrats to Jenn in Danvers, She is one on my PT clients!!!
She lost a total of 10lbs and 5.5 inches!!!!!

Help me Congratulate both of them!!!! Just comment at the bottom of the page and help me say AWESOME JOB!!!

Pics will be up on the site in the next week!!!

Now onto the Referral winners this month

Remember refer 1 person that signs up and get the next month half off!

Refer 2 people that sign up and get the next month for FREE!!!

Congrats to the following people!!!

Christine A Billerica Has 2 for the month of October!!!

Christine C Danvers Had 3 for the month of September!!!

Janice R Billerica has 2 for the month of October!!!

Dina P Danvers had one for September!!!

I want to thank you for trusting me in referring your freinds.

Have a great weekend!!!

Mike

P.S. Don't forget that our evening class in Danvers will move locations next Tuesday night. The all indoor bootcamp in Danvers will be located at the Calvary Episopal Church on the corner of Cherry and Holten Street, across from the Danvers Town Hall.

Days Tuesday and Thursday

Times 7:15-8:15pm


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 Killer Fat Loss Workout of using a Tri-Set

The Muscle Pump Of a Tri-Set

Life is a rush around the clock. We are always rushing from here and there and always telling ourselves that we don't have enough time. Well I am here to tell you and will always tell you that we do have the time, we just need to know how to utilize the little time we have.

I have a 3 and a half year old son, I run my own business and don't have a secretary, I have a million home projects and well life happens. I believe that most everyone out there reading this has the same things in life going on.

And yes there are times when we feel that we just don't have anytime to workout and stay in shape. WE DO!!!

I made the video below with the intention of showing you that working out doesn't have to be a process of getting ready for the gym where you have to head home and get changed maybe have something to eat whatever it is we do have about 20-30 minutes of our day that we can a an awesome workout in. If you want to have those shapely thighs, firm buns, toned mid-section, I think you see what I mean then you have to start using exercises in a quick but effective way.

By the way these are circuits that we use in our Danvers Bootcamp workouts.

Here are some details on the Danvers Bootcamp

Danvers Morning Bootcamp: Danvers YMCA Monday - Friday 6-7am

2 Day Program on Tuesday and Thursday and

3 Day Program on Monday, Wednesday, Friday

Danvers Evening Bootcamp: Danvers YMCA Tuesday and Thursday 7:15-8:15pm

Enjoy the Video





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

Danvers and Billerica Back to School Half Off Bootcamp Sale

Before I get to the sale I want to make sure that you get your ML Athletics Bootcamp Workout of the Week.....

Here it is:



Now onto the Back to School Sale only happening this month!

Danvers & Billerica Fitness Bootcamp Half Off Back to School Sale (New Members Only)

To Celebrate the opening of my new location in September at the Billerica Flip City Gymanstics Studio and the going back to school of all the little kiddies. I am offering Half Off your First month of bootcamp.

Either Location Danvers or Billerica gets half off their first month for the month of September only. The Sale ends on August 31st.

Why should you join the Danvers Bootcamp or the Billerica Bootcamp?

Here are a few reasons:

Bootcamp is...

...for everyone, regardless of your fitness level. Our instructors focus on
you to insure that you get the personal attention you deserve.

...combines compound movements and interval cardio routines so you burn
more fat calories in a shorter amount of time than in traditional workouts.

...can help you burn up to 600 calories in any given workout!

...puts the fun back into your stale workout with ever-changing routines, small class sizes, and a true sense of community

If you are looking to get in shape then now is the time to do it. Too many of us say that tomorrow is another day to start or maybe next week or maybe when things slow down. Let's face it life is fast paced these days but that doesn't mean that you let yourself go in the process.

Remember August 31st ends this deal and if you want in all you have to do is fill out the form on my website at mlathletics and click on Register.

Half Off Both Locations:

Bootcamp Locations and Times

Danvers Morning Bootcamp: Danvers YMCA Monday - Friday 6-7am 2 Day Program on Tuesday and
Thursday and 3 Day Program on Monday, Wednesday, Friday

Danvers Evening Bootcamp: Danvers YMCA Tuesday and Thursday 7:15-8:15pm

Billerica Morning Bootcamp: Billerica Flip City Gymnastics Monday - Friday 6-7am and 7-8am 2 Day
Program on Tuesday and Thursday and 3 Day Program on Monday, Wednesday, Friday

Billerica Evening Bootcamp: Billerica Flip City Gymnastics Tuesday and Thursday 7:15pm - 8:15pm

Check out our Calendar of Events for more info.

See ya soon

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 Danvers Bootcamp and the Big Race!

It's been a little bit since I have written a post on here but it's been a bit busy as well. I have just recently taken the ML Athletics Fitness Bootcamp Program and opened up a second location in Billerica.

I'll get back to that in a minute though. I wanted to share a quick and funny video with you below. We do work hard in bootcamp but at the end everyone is there for the same reason. The classroom at the Danvers YMCA we had last night was just by chance and happened to have a few kiddie toys in it.

So we took advantage of the oportunity and had the big race last night. If you weren't there last night as a regular ML Athletics Danvers Bootcamper then you missed it.

For everyone else check it out!




Now onto the second topic. The bootcamp program in Danvers has gotten alot of good feedback so we decided to open up a second location in Billerica at Flip City Gymnastics on Cook Street.

The program is going to be a replica of the Danvers bootcamp with all the same attributes. We have worked hard on making sure that not only are we getting everyone into great shape but that we are developing a sense of community and working together as a team for one common goal. Getting Fit!

If you want to learn more about the programs or to check out the calendar of when the program will begin then here you go: Bootcamp Program

Remember that working out is hard no if's and's or but's, But it can be fun too!

See you all soon
Mike

Danvers Bootcamp Workout Obstacle Course

Danvers Bootcamp Workout Obstacle Course

The Northshore area residents are kicking butt!

Here is your first ML Athletics Bootcamp Workout of the week!




1 Week Free Trial Going on NOW!!! Email me for your Free Danvers Bootcamp Consult and to sign up for the month of August.

1 Week Free Trial Period Starts

7/28 - 7/30

Commitment programs and No-Commitment Programs Available!

See ya soon

Your Fit Coach
Mike

Danvers Bootcamp Instructor Hands you a Upper Body Resistance Band Workout

Danvers Bootcamp Instructor Hands you a
Upper Body Resistance Band Workout

I use these same exercise routines in my Danvers Bootcamps.

They are extremely easy to follow and very effective at building muscle and burning fat!

Don't forget there is still time to jump into the danvers bootcamp program for August!

Location held at the Danvers YMCA



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

Northshore Danvers Bootcamp Instructor Shows you how to correctly do a lunge

Danvers Bootcamp Instructor shows you:


How to perform a Lunge correctly!


I break this exercise down step by step, angle by angle.


Don't forget that next week starts a free 2 week trial to the ML Athletics Northshore Danvers Bootcamp.


Located at the Danvers YMCA


Free Trial Period July 21st thru July 30th


Danvers Bootcamp Instructor Michael LoColle shows you how to do a Lunge correctly broken down step by step to help you out.


This is not the easiest of exercises but once mastered extremely effective!






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.

Northshore Danvers Bootcamp ML Athletics Referral Winners

Northshore Danvers Bootcamp ML Athletics Referral Winners

Here is the contest update for the top referrals for the ML Athletics Danvers Bootcamp month of June:

There was a 4 way tie with 1 referral a piece

Bootcamp Winners:

Dina P
Karen M
Christine H
Kelly A

So what do they get?

They get half off the their next Danvers Bootcamp month of July for each refferring 1 person who signed up in June. They also get 6 bars each of Prograde Cravers. These will be in within the next week.

Awesome Job!!!

PT Winners

Jennifer D 1st Place

Jenn sent 2 referrals who signed up in the month of June. She gets 6 bars of Prograde Cravers and a full 30 days of free Personal Training!

Awesome Job!!!

Jessie E 2nd Place

Jessie sent 1 referral who signed up in the month of June. She also gets 6 bars of Prograde Cravers and 2 weeks of free Personal Training!!!

Fantastic Job!!!

Get ready for details to another Danvers Bootcamp referral contest starting within the next couple of days.

To all the winners, Great JOB!!!!

P.S. Northshore Danvers Bootcamp free 2 week trial period starts:

July 21st thru July 30th

If you haven’t registered yet for ML Athletics Danvers Bootcamp fillout your bootcamp consult for at www.mlathletics.com/bootcamp


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.