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.

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.

ML Athletics Danvers Bootcamp and the Big Race!

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

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

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

For everyone else check it out!




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

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

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

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

See you all soon
Mike

Danvers Bootcamp 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

Danvers Ma Bootcamp Instructor Shows you How to Perform a Lunge, Squat and Pushup Correctly

Here a quick video from Danvers Ma Bootcamp Instructor on how to perform 3 basic exercises.

Take a minute and make sure that you are doing each one correctly. Don't rush as most people make that mistake when they first start working out. If you learn how to do them correctly first then you will get the most out of the exercise.

These are 3 Basic exercises that I incorporate into my Danvers Ma bootcamp classes.




Until Next Time

Mike


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

Danvers Ma Bootcamp Instructor Gives you an Easy Home Lower Body Workout

Danvers Ma Bootcamp Instructor Give you an Easy Home Lower Body Workout:

I was extremely exhausted last night since I was trying to make sure to pack everything for my road trip to NJ for Business. I knew I hadn’t worked out since Monday and I knew the chances were that I would not work out Thursday night after the drive down.

So I put together a quick 30 minute workout that was effective but not overwhelming on my body. Now this was an all lower body workout without any equipment meaning you can do this right from the comfort of your living room.

I use some of these very same exercises for my Fast Blast Bootcamp in Danvers.

Each Exercise can be done a couple of different ways and it’s all in your preference.

You can either use a method of timing the exercise for 30 seconds or using a repetition method and counting how many you are doing. Usually a good rep count would be between 10-20 reps.

I put it together as follows:

1. Start with Standard Squats and then a pause at the bottom position for 10 seconds or 5 if you are a first timer and then repeat one more time for another 10 and another pause for 10 seconds.

2. Move to in place lunges using either the Timed or Rep Method of counting your reps.

Repeat the above 1 more time before moving on to the next mini-circuit.

1. Jump squats are next for 10-15 reps

2. Followed by wide pray squats for 10-15 reps

Repeat the above 1 more time before moving on to the next mini-circuit.

For the Mini-Circuit below you will start at one wall in your house where you have enough room and doing the exercise to the other wall and then back.

1. Walking lunge up, down, up, down.

2. Jump Squats across the floor up, and then down.

3. Jumping jacks 20 reps

Repeat the above 1 more time before moving on to the next mini-circuit.

1. Jump Switch Squats

2. Repeat these 1 more time

Check it out live on video for a quick tutorial on how to do these exercises.

Lower Body Home Workout

There you have it doing these mini-circuits back to back with a 1-2 minute rest in between will have you sweating and have your legs feeling like they have never been worked before.

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.

Davners Ma Bootcamp Instructor Talks about Training For Intensity

Danvers Bootcamp Instructor Talks about Training for Intensity

I got to thinking about this over the last couple of weeks. You see I have been working out with a couple of good friends of mine who want to get back into shape and I basically invited them into my training sessions 3 times per week.

I will say that they are making incredible progress and I am pumped about that. During these sessions though I am all business.

My workouts are only about 45 -50 minutes long but they are extremely intense. My buddies have said to me several times during these sessions:

Your Crazy, wow man when you gonna stop, is it always 5 more. I tell them the only way I know how to train is with INTENSITY. I go all out and I don't stop for 45 minutes.

Why well that's what feels right for me and it is the time frame when 95% of us who train know that we are coming to the end of a workout that is if we are giving it our all.

You see most of us go to the gym in hopes of losing weight, building muscle, obtaining six pack abs, whatever the reason you go to the gym you know that the goals above are not easy to reach.

I use intensity in everyone one of my ML Athletics Bootcamps which are held in Danvers.

They are possible though and that is what I am here to tell you. You need to take a look at how you train, meaning how hard you train when you are at the gym. Take a look at the people on the biggest loser, now take a look at the trainers on that show and how hard they push those people.

Do you push yourself as hard as those trainers push the biggest loser trainees?

You need to train for maximum intensity when you're in the gym, think about it you're only there for what, say maybe an hour or so. What if I told you that you could take the hour and a half that you're normally working out and turn that into a 45 minute intense training session that would burn more calories than what you would in your hour and a half.

Maybe you're the type of person that likes spending that amount of time in the gym, talking it up, and not getting anything done. I bet you still look the same as when you purchased that gym membership.

Sorry for the blunt words but take a look at how you train and the next time you say to yourself, I'm not losing any weight and I can't figure out why well I think you'll know why.

I hope you take action because sitting around and lying to yourself about how hard you train just won't do.

Until Next Time

Mike

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

Danvers Bootcamp MLAthletics Mini-Ab Circuit Workout

Danvers Bootcamp ML Athletics Mini-Ab Circuit Workout

Here is a mini-ab circuit that you can do anywhere. No weights required. I incorporate these into my Danvers Bootcamp program.

As a personal trainer/ bootcamp instructor I am always designing quick and intense workouts that help my clients lose the most amount of fat in the shortest amount of time. Most people think that having a lean mid-section comes with just working them out and while this is half true the other half has to do with nutrition.

Don’t forget to eat right so that you get the most out of your ab workouts. That layer of fat above your abs is there and you won’t get rid of it just by working out.

For more on eating right check out Nutrition 101.

Here is your Danvers Bootcamp Ab Circuit workout for a chiseled mid-section.

Start with a low plank and hold here for 10-30 seconds then without bringing your knees to the floor move into a high plank for another 10-30 seconds.

Take a 30 second break if you need to but if you don’t then go into a Low Plank to High Plank for reps about 20 reps.

Take a 30 second break if you need to but if you don’t move into an in place mountain climber for 20 reps each leg and then move into a Cross Mountain Climber for another 20 reps each leg.

Repeat workout 2x’s for a total of 3 circuits. Click on this link to view the circuit done live by me at Ab Circuit Workout that way you can see the exercises done one by one.

That is the Danvers Bootcamp workout and should take you no more than 10-15 minutes to complete 3 circuits of it. You will need to rest of course during the middle of it at first but as you get stronger and have more stamina you won’t need any rest.

Remember nutrition is the key to reaching your fitness goals. Weight loss is how are bodies are defined in society.

Keep Burning Fat

Your Personal Trainer / Bootcamp Instructor

Michael LoColle

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.

Beverly Ma Personal Trainer Offers a 10 Minute Circuit Workout for Getting a Lean and Flat Stomach

Beverly Ma Personal Trainer Offers a 10 Minute Circuit Workout for Getting a Lean and Flat Stomach

As we get closer to summer here on the North Shore we all start to change the way we eat, drink, and take care of our bodies.

The truth is everyone wants to look better naked which means looking better on the beach.

If you want that ultimate Lean Six Pack then you need to pay attention to this ab circuit workout below.

Start with the following and do them in a row then repeat.

Warm Up Ab Routine:

Static Leg Holds heals 6 Inches off the ground.

Lie flat on your back keeping your head relaxed at all times. Take your feet and put them straight out in front of you together. Your heals will be about 6 inches off the ground. The exercise is meant to work your lower abs.

Hold these for about 20-30 seconds to start of with and you will gradually work your way up to 60 seconds.

Plank:

Turn onto your stomach. Go into a pushup position where you are up on your toes. The difference here is that you will be on your forearms with your fists touching each other making a triangle with your arms.

Your body will be as stiff as a board making sure that you do not let your mid-section fall into the floor. Tighten your abs the whole time.

Hold this again for 20-30 seconds to start with working your way up to a minute.

Superman:

This one is pretty easy to explain. Lie flat on your stomach and bring your chest and thighs off the floor like superman.

Hold this again for 20-30 seconds working your way up to a minute.

Repeat this one more time.

Here is the workout you will move into after the initial warm up.

Static Leg Holds Heals 6 inches off the ground:

I love this exercise as when you incorporate it with an active ab exercise it will work wonders.

Hold these for 30 seconds then move into Leg Raises

So basically here is what it would look like.

Hold legs out for 30 seconds then do a set of 10 holding your legs together and raising them until your feet are parallel to the ceiling.

Repeat this workout 3 times.

This is a simple 10-15 minute ab routine that you can do anywhere. I incorporate these into my Danvers BootCamp Program as well as with my one on one clients.

Look for more ab routines from your Beverly Personal Trainer

Until Next Time

Mike

Danvers Ma Bootcamp Instructor Talks about Weird Reason Breakfast is Boring

Danvers Ma Bootcamp Instructor Talks about Weird Reason Breakfast is Boring

This morning I was sitting in front of my computer struggling to come up with a catchy title for this. I was thinking - yet again - about stressing the importance of breakfast to you.

So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."

And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.

You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet as a fitness professional in Danvers that, DO NOT eat breakfast?

A lot.

And do you have any idea how many of those people that don't eat breakfast are overweight?

Pretty much all of them.

Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.

So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.

My Danvers Bootcamp clients are eating breakfast and they now have the energy they need to go through one of my Danvers Bootcamp Programs

Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.

Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.

Until Next Time

Mike

PS - Prograde Lean http://warriorstrengthcoach.getprograde.com/lean is a DELICIOUS chocolate meal replacement shake that I recommend. It's the perfect solution to breakfast.

Northshore Bootcamp Instructor Talks to you about a Fast Fat Loss Plan

Northshore Bootcamp Instructor Talks to you about a Fast Fat Loss Plan

There is a reason few people reach their goals and make their dreams come true.

Do you know what that reason is?

It's because they actually HAVE goals written down. The vast majority of people on this planet do not.

And not only do people that achieve goals actually set goals, they also create a plan to make sure they make things happen.

So where does that leave you?

Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them? I talk to so many people from the northshore area that say they are ready to take the next step and lose weight but for some reason they don't.

Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?

Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?

This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy or whatever your goal is, you, MUST have written goals and a plan to achieve them.

Until Next Time

Mike Danvers Bootcamp Instructor

PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.


If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? http://warriorstrengthcoach.getprograde.com/lean


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.