Hey All
Before we get into it, I want to wish all the Mom’s and Mom’s to be a Happy Mother’s Day!
Basic 5 for a Successful Workout Program. Part 2
Well I am in my 6th week of training for Strongman and this week was a light week with an extra day off for recovery purposes. My body is feeling better today for it and well so is my mental state of mind as well.
Last week I brought up the recipe for success that is needed to achieve weight loss, muscle growth, power, speed and all of the above… I covered the first 2 on the list and today I will hit upon the rest of them.
Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance
Strength Training:
Strength training is such an important part of any program, be it weight loss, body building, overall athletic strength and speed needed. Now when I discuss strength training I am talking about incorporating weights into your routine at least 2-3 times per week. I am going to list a few benefits for Women and Men:
1) Increased Metabolic Rate – Women you are always looking for that secret to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.
2) Restoring Bone Density - Strength training prevents and fights osteoporosis. This is a big one for women….
3) Increased Lean Muscle Mass – Super Important!!!! You will not Look like the guy on FLEX magazine by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! Let’s do the numbers:
If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day!
These are just 3 but there are so many I couldn’t list them all. Do the research it’s intense.
Interval Training is our next topic:
What is it? It’s an exercise strategy that is intended to improve performance with short training sessions. HIIT High Intensity Interval Training is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.
Personal Assistance:
The more customized your program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible changes.
It is the job of your Fitness Professional to give you the right amount and type of work for your goal and ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and/or external conditions or circumstances. Science is still unable to predict when a person will plateau, but one thing is for certain – it will happen..
Doing the same type of exercise without variation or failing to increase the challenge when your body "adapts" to the present workload, are just two examples of conditions that will steer your results to a complete halt. In order to avoid a plateau during your transformation, your Fitness Professional will make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of the routine.
Even though your Fitness Professional individualizes each of the components necessary to begin the journey toward your goal, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. Your Fitness Professional will help you avoid plateaus by keeping your body in a caloric deficit (adaptation period) until you look the way you want. This can only be accomplished by following all 5 Components and correctly.
Here's your Weekend Workout! 45 Minutes and you'll be sweating it up....
Full Body Tri-Set Circuit Fat Blast Workout
Each Exercise will be completed for 1 minute.
Upper Body Bootcamp Workout
Leg Workout
• Prisoner Squats
• Reverse Lunge
• Jump Lunges
Repeat 2 more time and take a 2 minute break
Abs
• Leg Raises
• Crunch To Leg Raise
• Mountain Climber
Repeat 2 more time and take a 2 minute break
Upper Body
• Military Pushups
• Decline Pushups
• Shoulder Pike Press
Repeat 2 more time and take a 2 minute break
Abs
• V-Crunch
• V-Bicycle
• Double Leg Press Outs
Repeat 2 more time and take a 2 minute break
Until Next Time
Your Fit Coach
Mike
Don't forget to visit: www.shopmlathletics.com and get your Mother's Day Presents in while earning cash back.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
ML Athletics Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathletics.com
Showing posts with label Fitness Bootcamp Danvers Ma. Show all posts
Showing posts with label Fitness Bootcamp Danvers Ma. Show all posts
Friday, May 7, 2010
Friday, April 30, 2010
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.
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.
Tuesday, April 13, 2010
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.
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.
Saturday, January 2, 2010
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.
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.
Wednesday, December 30, 2009
The Most Critical Part Of Your Workout
I know I stress this all the time this is just a quick reminder of how important it is……
Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.
That's great!
It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...
Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?
I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.
Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!
Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.
In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.
Here are two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I'm pumped to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.
2) On the link below you can also learn more about the research study on post-workout nutrition.
Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.
Just click this special link right here and find out for yourself how you can try it for FREE:
http://warriorstrengthcoach.getprograde.com/workout-free-trial.html
Until Next Time
Your Fit Coach
Mike
PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.
http://warriorstrengthcoach.getprograde.com/workout-free-trial.html
PPS - Don't forget that January 8th is the cutoff for the 12 Week Fat Blast Body Transformation Challenge. This Challenge is for Both the Danvers Bootcamp at the YMCA and Calvary Episcopal Church as well as both classes for the Billerica Bootcamp held at Flip City Gymnastics.
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
I know I stress this all the time this is just a quick reminder of how important it is……
Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.
That's great!
It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...
Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?
I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.
Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!
Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.
In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.
Here are two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I'm pumped to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.
2) On the link below you can also learn more about the research study on post-workout nutrition.
Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.
Just click this special link right here and find out for yourself how you can try it for FREE:
http://warriorstrengthcoach.getprograde.com/workout-free-trial.html
Until Next Time
Your Fit Coach
Mike
PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.
http://warriorstrengthcoach.getprograde.com/workout-free-trial.html
PPS - Don't forget that January 8th is the cutoff for the 12 Week Fat Blast Body Transformation Challenge. This Challenge is for Both the Danvers Bootcamp at the YMCA and Calvary Episcopal Church as well as both classes for the Billerica Bootcamp held at Flip City Gymnastics.
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tuesday, December 8, 2009
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.
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.
Monday, November 23, 2009
ML Athletics Bootcamp Body Transformation Tips
So the Holidays are officially upon us and well it is now more important than ever that we focus on our fitness goals. Did you know that we will gain an average of 4-8lbs a year if we sit around and do nothing.
Did you know that most of that weight is put on during the holiday's
I am officially a bit over 30 days into my 90 day transformation and I have had to re-evaluate my goals and how I will get to where I want to be in the next 60 days.
Here are some of the things that I am doing to speed up the process a bit and make sure that the Holiday's don't affect my weight loss goals.
Body Transformation Tips:
1. 45 minutes of cardio in the morning 5 days a week
2. 4 - 5 work outs per week focusing on strength training to reshape my body.
3. 6-8 meals per day with a higher ratio of protein to carbs to burn more calories
4. Use a nutrition log to record what you are eating everyday, this helps to stay away from the junk you don't need
5. 2 gallons of water per day to flush out my body of what it doesn't need. This is my intake amount
6. Every chance I get I am outside, riding my bike with my son or taking him to the park and running around.
Everything I now do is with my goal in mind.
Sacrafice is part of this process and you must be mentally ready to get there!
Keep an eye on this blog over the next couple of days as I will have workouts that you can do from the comfort of your home with no weight and help you burn some extra calories.
Until Next Time
Your Fit Coach
Mike
P.S. If you are not part of the ML AThletics Bootcamp Program but want to get ahead on your beach body goals then keep an eye out this Friday as I will be having my biggest sale offer yet..... 1 Day only so keep an eye out......
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tuesday, November 10, 2009
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.
Monday, November 9, 2009
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.
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.
Friday, November 6, 2009
Muscle Gain and Body Fat Loss
Muscle Gain and Body Fat Loss
A lot of people really don’t associate the two together. The question that I get a lot though is can I do both at the same time. The answer is…..well I am not going to totally answer it just yet.
You see depending on who you talked to your going to get different answers. Some say yes it’s possible, other’s say no it’s not possible. WHY?
Well I need to first break this question down.
Fat loss = Fewer calories taken in/more calories burned/higher interval cardio output.
Muscle Gain = More calories taken in/less calories burned/less interval cardio output.
Now those above are on opposite ends of the scale. So how can you burn fat and build muscle, the answer is simply by combining the two training styles into your weekly routine and adjusting your calorie intake for the given day based on what you are doing that day.
Now I think that the reason that this question has many different answers is simple: Most people when thinking about gaining muscle revert back to the old school thought process of guys putting on muscle and size for sports or just to look super big.
When thought about fat loss the old school thought process is to do more cardio, running, treadmill, boring at least for me…. And to take in less calories
Well, these days, people want slim sexy arms, combined with a trim stomach and lean thighs. Basically they want both!
If you want to do one more than the other then yes you will have to pick which side you want to be on, and adjust your calorie intake for that and expect that you will either gain more muscle or burn more fat the choice is yours and nutrition has everything to do with that choice.
Ladies this statement is especially for you: You want to have muscle on your body, since muscle burns more calories while not active. On average and this is just an average and does differ from person to person depending on a lot of factor’s but that’s a subject for a different post.
1 LB of muscle burns an average of 50 calories meaning that this will help you reach your fat loss goals that much quicker. So next time you see men lifting weight don’t be scared, give it a shot and start building some muscle to help in your quest for fat loss.
So is it possible to do both at the same time? Yes….You can build muscle while losing fat. Just like you can build muscle without gaining weight. Or gain weight without gaining fat.
You can lose fat, gain muscle but not see a reduction in weight. WHY? Your body reshapes itself and that’s where it’s important to take measurements every 3 months or so.
It all depends on your calorie intake. Leave all the other old school thought process of doing one more than the other to the bodybuilders as they are the ones that go through those cycles more than the person who is just looking to get healthy and get back into shape.
Concern yourself with eating healthy, doing a variety of training and you will have both!
Until Next Time
Your Fit Coach
Mike
P.S.
Check out my workout from yesterday with legs, lots of circuits with the same exercises. My legs are beat today!
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
A lot of people really don’t associate the two together. The question that I get a lot though is can I do both at the same time. The answer is…..well I am not going to totally answer it just yet.
You see depending on who you talked to your going to get different answers. Some say yes it’s possible, other’s say no it’s not possible. WHY?
Well I need to first break this question down.
Fat loss = Fewer calories taken in/more calories burned/higher interval cardio output.
Muscle Gain = More calories taken in/less calories burned/less interval cardio output.
Now those above are on opposite ends of the scale. So how can you burn fat and build muscle, the answer is simply by combining the two training styles into your weekly routine and adjusting your calorie intake for the given day based on what you are doing that day.
Now I think that the reason that this question has many different answers is simple: Most people when thinking about gaining muscle revert back to the old school thought process of guys putting on muscle and size for sports or just to look super big.
When thought about fat loss the old school thought process is to do more cardio, running, treadmill, boring at least for me…. And to take in less calories
Well, these days, people want slim sexy arms, combined with a trim stomach and lean thighs. Basically they want both!
If you want to do one more than the other then yes you will have to pick which side you want to be on, and adjust your calorie intake for that and expect that you will either gain more muscle or burn more fat the choice is yours and nutrition has everything to do with that choice.
Ladies this statement is especially for you: You want to have muscle on your body, since muscle burns more calories while not active. On average and this is just an average and does differ from person to person depending on a lot of factor’s but that’s a subject for a different post.
1 LB of muscle burns an average of 50 calories meaning that this will help you reach your fat loss goals that much quicker. So next time you see men lifting weight don’t be scared, give it a shot and start building some muscle to help in your quest for fat loss.
So is it possible to do both at the same time? Yes….You can build muscle while losing fat. Just like you can build muscle without gaining weight. Or gain weight without gaining fat.
You can lose fat, gain muscle but not see a reduction in weight. WHY? Your body reshapes itself and that’s where it’s important to take measurements every 3 months or so.
It all depends on your calorie intake. Leave all the other old school thought process of doing one more than the other to the bodybuilders as they are the ones that go through those cycles more than the person who is just looking to get healthy and get back into shape.
Concern yourself with eating healthy, doing a variety of training and you will have both!
Until Next Time
Your Fit Coach
Mike
P.S.
Check out my workout from yesterday with legs, lots of circuits with the same exercises. My legs are beat today!
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tuesday, November 3, 2009
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.
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.
Tuesday, October 27, 2009
90 Day Body Transformation Workout #2
ML Athletics Bootcamp Instructor Transformation Workout #2
Hey All,
The video above is from Saturday's workout. I was working out on my shoulders, bi's and abs. I'm nursing a sore elbow so you will notice that I am using a controlled motion and alot of focus on the muscle.
There are many ways to workout and when you are nursing an injury stay slow and controlled and focus on the muscle taking the hurt area out of the equation.
Stay tuned for your the next video!
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Hey All,
The video above is from Saturday's workout. I was working out on my shoulders, bi's and abs. I'm nursing a sore elbow so you will notice that I am using a controlled motion and alot of focus on the muscle.
There are many ways to workout and when you are nursing an injury stay slow and controlled and focus on the muscle taking the hurt area out of the equation.
Stay tuned for your the next video!
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Friday, October 2, 2009
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.
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.
Tuesday, September 29, 2009
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.
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.
Sunday, August 30, 2009
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.
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.
Thursday, August 27, 2009
Nutrition is Key to your Fitness Goals
Nutrition is Key to your Fitness Goals
Here's a quick video that I put together so that you can start putting your nutrition together.
Here is the nutrition info from the last part of the slide:
My Calories Breakdown
3500 Calories Per Day Roughly
Breakfast is my largest meal of the day
6 Meals Per Day = 583 Calories Per Meal
8 Meals Per Day = 437 Calories Per Meal
The Above is a rough per meal estimate since breakfast has more calories, so the others will have a bit less.
Hope this helps!
Bootcamp Locations and Times
Danvers Morning Bootcamp: Danvers YMCA
Monday - Friday 6-7am 2 Day Program on Tuesday Thursday
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
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
Calendar
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.
Here's a quick video that I put together so that you can start putting your nutrition together.
Here is the nutrition info from the last part of the slide:
My Calories Breakdown
3500 Calories Per Day Roughly
Breakfast is my largest meal of the day
6 Meals Per Day = 583 Calories Per Meal
8 Meals Per Day = 437 Calories Per Meal
The Above is a rough per meal estimate since breakfast has more calories, so the others will have a bit less.
Hope this helps!
Bootcamp Locations and Times
Danvers Morning Bootcamp: Danvers YMCA
Monday - Friday 6-7am 2 Day Program on Tuesday Thursday
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
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
Calendar
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tuesday, August 11, 2009
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.
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.
Friday, July 31, 2009
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
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
Thursday, July 23, 2009
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
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
Monday, July 20, 2009
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
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
Subscribe to:
Posts (Atom)