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

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.

ML Athletics 90 Day Body Transformation Tips

Hey There,

We are off to a killer week this week with our first ever 12 Week Fat Blast Body Transformation Challenge and it's awesome!

We have a few topics this week so here they are.

Nutrition Tips of the Week

Our ML Athletics Prograde Maximize Your Metabolism Program is a 12 week nutrition program designed to help you make a lifestyle change. Eating Healthy is not a short term goal it's a way of life....

First up 3 Tips to Get Your Body Transformation off to a great start:



Here it is in text if you don't have time to watch the video:

3 Tips to Get Your Body Transformation off to a Great Start:

1. Progress Tracking. Print out a calendar for January, February, and March and each day write down in the square what your nutrition was like for that day.... Example: Write down Poor, Fair, Good, Great. This will help you in realizing that you need to make changes along the way if your nutrition is always poor or fair. Go one step further by having a nutrition journal and write down everything you eat down to the last little detail. This is the only way you will really know if you have to make changes and what those changes need to be.

Also write down what you did for a workout that day. Example: 30M Cardio Tread, or Bootcamp, or 20M Resistance, things like that. This will help with seeing if you are getting enough exercise in your week or not.

2. Motivation and Inspiration

What do I mean by these well simple, I use things like DVD's of my favorite bodybuilder's powerlifters, I use youtube to find some of these videos and watch them prior to a workout. Post inspiration messages around the house or awesome photos in your home office. Something that gets you going and keeps you inspired to keep going and reaching your goals.

3. Nutrition Reading Labels

Read Labels get used to reading the back of those foods you buy. The more you read the more you know and see that you might not be taking in the best foods to help you get fit and trim. It takes 3 extra seconds to turn the food around and find out what's in it. Stay away from extra high sugary foods!


Supplement of the Week

http://www.warriorstrengthcoach.getprograde.com

for more info on top quality supplementation. Supplementation is not the end all to burning fat and building muscle but it's the gap filler for a great nutrition plan.....

The Protein Shake: The Protein Shake is by far one of the best tools in a meal plans arsenol. Why? Simple, it's easy to prepare, you can drink it on the go.

Here are just a few things that Protein Shakes are great for:

1. Protein requires more calories to be digested, meaning that you burn calories with a higher protein diet.

2. Protein Shakes are great for before and after workouts. They aid in preserving muscle and helping you to recover from a killer workout.

3. Protein Shakes contain essential BCAA's (Branch Chain Amino Acids) which aid in Building Muscle.

These are just a few of the benefits from Protein Shakes. Remember if you want a high quality Protein Shake visit:

http://www.warriorstrengthcoach.getprograde.com


Until Next Time

Your Fit Coach
Mike

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

3 Tips for Eating for Success # 2

3 Tips for Eating for Success # 2

Tip #1 - Fill in that Bad Diet gap.

Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.

So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.

After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.

Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.

Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.

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.

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.

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.

Holiday Calorie Control Tip #1

Holiday Calorie Control Tip #1

I know you know this.

You know you know this.

Fail to plan, plan to fail.

You can't just HOPE you're going to behave yourself at holiday parties. You can't just do the same old things you've been doing. You can't just miss breakfast, have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-)

You have to plan your meals.

You have to plan your workouts.

You have to set your goals in stone.

You don't want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?

If you don't plan your strategy from preventing it, well, you can PLAN on getting some new clothes that fit your new size. This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time. But what you can't do is just free-for-all it and stuff your face with everything put in front of you. You know that.

Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be, and when you get back home, put it on paper and commit to it.
And think about how great you'll feel about yourself when January comes after you've followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself.

Always treat yourself when you know you’ve been good all week!

Until Next Time

Your Fit Coach,
Mike

PS - As a proud Prograde Nutrition partner I have to remind you Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here:

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

Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

P.S. - Don't forget to jump in and secure your spot for January's ML Athletics Billerica or Danvers Bootcamps. Free Trial last week of January Visit: http://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.

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 Transformation End of Week #2

So I’m into the tail end of my second week and it’s taken about 2 weeks to get things together with my workouts and diet and I feel that I can now start to push my body to the next level.

I attached the video from my workout today with a bit more intensity than I had from my previous couple of transformation videos. Your body takes about 2-4 weeks to adjust to a new routine and you have to take into account your lifestyle as well and how quickly you can get things together.

You will see that I am using a heavier weight combined with cardio interval training using a tri-set/superset combo.

What does that mean? A tri-set is 3 exercises back to back for 3 different body parts. A superset is a combo of two or more exercises for the same body part.

Here is my workout broken down for 11/3/09

1. Dumbbell Chest Press X as many as I can do
2. Dumbbell Chest Fly X as many as I can do
3. Dumbbell Shoulder Press X as many as I can do
4. Dumbbell Side Lateral Raise X as many as I can do
5. One Arm Dumbbell Row X as many as I can do
6. Double Arm Dumbbell Back Fly X as many as I can do

Transformation video from end of week #2



Until Next Time
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.

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.

Billerica Bootcamp at Flip City Gymnastics

This Is It, Cut The Fat, Butt Firming, Body Toning, Indoor Bootcamp In Danvers and Billerica You've Been Looking For

You're Going To Get 1 Free WeekTo Test It Out For Yourself!

This is our newest location in Billerica at Flip City Gymnastics on Cook Street!

Check out our site at http://www.mlathletics.com for more info and to register!

Billerica 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.

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.

5 Nutrition Tips to Help You Lose Weight

Hey Everyone,

I have some new updates regarding the Danvers Boot Camp Location for the evening class.

We are moving indoors starting the week of October 5th. The location for the indoor boot camp for the evening class will be at the Calvary Episcopal Church.

ML ATHLETICS FAT BLAST BOOT CAMP OFFERS FREE 1 WEEK TRYOUT PRIOR TO EVERY BOOTCAMP!

Visit http://www.mlathletics.com/ TO SIGN UP!

ML Athletics believes that these boot camps are not for everyone and believes that you should test drive your fitness program just as you do a purchase for a new car. But we guarantee that when you’re done test driving you won't want to walk away!

Danvers Boot Camp Date and Time are as follows:

Monday, Wednesday, and Friday Mornings at 6am – 7am Danvers YMCA Indoor Boot Camp

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

Second location is now starting in Billerica located at:

27 Cook Street at Flip City Gymnastics

Billerica Boot Camp Date and Times are as follows:

Tuesday & Thursday Mornings at 6-7am Begins Week of 10/5

Tuesday & Thursday Evenings at 7:15-8:15pm Begins 9/29

These boot camps are designed for all fitness levels. To register or for more info go to http://www.mlathletics.com/

Now on to your 5 Nutrition TIPS for the week!

1. Write down what you eat every day for the next 30 days. The only way you know what type of changes to make is to find out what you have to change.

2. Take the time out to prepare your meals for the next 2-3 days out. Cook foods that stay good for that amount of time.

- Mix up some Tuna
- Hard Boil eggs for the next couple of days
- Steam Veggies
- Cook Chicken or Lean Meat.
-
I think you get the idea. If it’s already made then you can easily take what you need from it.

3. Stay away from these foods:

- White Breads
- Potatoes
- Foods High In Sodium
- Vending Machine Snacks, yes they are easy but not good for you.

4. Include plenty of protein into your day.
- Protein builds muscle and the more muscle we have the more calories we burn.

5. Include Plenty of Fruits and Veggies into your day = Water Soluble Foods

- These foods are filled with water and the more of this you can have the fuller you will feel throughout the day and the less you will crave salty or sugary foods.

Stick with it for 30 days and these will become routine for you.

Until Next Time

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 Full Body Workout

MLAthletics Danvers/Billerica Bootcamp Workout

This is one of the workouts that we put together for our Danvers bootcamp when we started them about a year ago. We decided to roll it out to you so that you can give it a go and get an incredible workout in just 45 minutes.

You always want to start with 1 or 2 exercises to warm up exercises to get the blood flowing followed by the workout.

Warm up

Jumping Jacks for 2 minutes























Jumping Jacks

• Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
• Jump your feet out to your sides and raise your hands overhead at the same time.
Now that you’re warmed up we can start the workout

Workout 1

Start with Squats

Bodyweight (BW) Squat

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.


Lunge























Forward Lunge/Walking Lunge

• Stand with your feet shoulder-width apart holding dumbbells at arm’s length.
• Step forward with one leg, taking a slightly larger than normal step.
• Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• For the forward lunge, drive off the front leg to return to the standing position.
• Fore the walking lunge, walk forward for all repetitions, alternating sides. Pull with lead leg to return to standing position, one step ahead of where you started.


High Knees











Run in Place/High Knees

• Stand with your feet shoulder-width apart.
• Run in place driving your knees up as high as possible.
• Your other arm will naturally swing forward. Keep a bend in the elbow.
• Run in place at an interval pace.


Side to Side Squat Jumps



























Side to Side Jumps


• Stand with your knees bent, abs braced, and hips back.
• Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles.
• Repeat to the other side with as little rest as possible between jumps.
• Always land with your knees bent.

Repeat this Circuit 1 more time. The combination of both Legs and Interval Cardio Training will be extremely effective at burning calories.


Low Plank to High Plank Push up
















Plank-to-Pushup

• Start in the top of the pushup position.
• Drop one forearm down and then the other.
• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
• Slowly shift your body into the top of the pushup position. That’s one rep.


Push Up















Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.


Jumping Jacks







Jumping Jacks

• Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
• Jump your feet out to your sides and raise your hands overhead at the same time.



Side Plank




Side Plank

• Raise your body in a straight line so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.


Pike Press






















Pike Pushup or Shoulder-Press Pushup

• Place your hands on the floor slightly wider than shoulder-width.
• Pike your hips up in the air as much as possible, so you are as vertical as can be.
• Slowly lower your head to the floor.
• Pause, and push with your shoulders and triceps back to the start position.

Repeat this Circuit 1 more time. The combination of both Upper Body and Interval Cardio Training will be extremely effective at burning calories.



Have a great weekend!!! Keep Burning those Calories!!!



There is still room for the next October sessions of bootcamp in Both Danvers and Billerica.



Just go to http://www.mlathletics.com/bootcamp.html to sign up



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.