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.

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.

Billerica Bootcamp at Flip City Gymnastics

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

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

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

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

Billerica Bootcamp





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

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.

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.

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

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

Danvers Bootcamp Instructor shows you:


How to perform a Lunge correctly!


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


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


Located at the Danvers YMCA


Free Trial Period July 21st thru July 30th


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


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






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

Northshore Danvers Bootcamp ML Athletics Referral Winners

Northshore Danvers Bootcamp ML Athletics Referral Winners

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

There was a 4 way tie with 1 referral a piece

Bootcamp Winners:

Dina P
Karen M
Christine H
Kelly A

So what do they get?

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

Awesome Job!!!

PT Winners

Jennifer D 1st Place

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

Awesome Job!!!

Jessie E 2nd Place

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

Fantastic Job!!!

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

To all the winners, Great JOB!!!!

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

July 21st thru July 30th

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


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

MLAthletics Danvers Bootcamp Success Story

ML AThletics Danvers Bootcamp Success Story

It’s not often that I receive emails like this, but I had to share this with all of you since it has motivated and inspired me and I hope that it will do the same for you. Please read on as this comes from Danielle a New member to the ML Athletics Danvers Bootcamp group. Danielle just started 2 weeks ago and emailed this to me last night.

Hi Mike,

I just wanted to drop you a quick line...you know, last week, when I came to see you about joining Fat Blast Boot Camp, I was feeling hopeless and disgusted about my weight and myself.
My whole life I have dreamed of being healthy and, well, not fat, yet I have never been able to get there.

Although it has only been two weeks since my stint with boot camp has begun, I do feel better. Since I first got weighed last week, I have lost an unbelievable 11.5 pounds...if you had told me this when I first met with you, I would not have believed you.

While I realize achieving my goal will be no small feat, after these two weeks of boot camp, I also realize that this is achievable...something I never thought before. I have never, in these last two weeks said, "I can't do this".

This week, particularly, I needed to lose that weight because I was feeling especially dumpy...so, I just wanted to say thanks and I look forward to getting where I want to be, even if it does involve moving monster truck tires.

Danielle


Danielle,

I want to thank you for sharing this with me and also allowing me to share it with everyone else that might be feeling the same way. It’s takes a lot to bring these type of feelings out and you did it. Keep on taking 1 step every day and you’ll see that within just a short amount of time you can reach your goal.

Danielle has only been a member of the ML Athletics Danvers Bootcamp for 2 weeks and with the 11.5 lost already can you imagine what another 2 weeks will bring.

Let’s give Danielle a round of applause as she has accomplished a huge feat. Congrats on the 11.5 and there will be more to come.

See you soon

Your Fit Coach Mike

http://www.mlathletics.com/ ML AThetics Danvers Bootcamp

The next 2 free week trial begins on July 14th thru July 30th

Email me now to register and get your free bootcamp consult now!

fitnesscoach.michael@gmail.com


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

ML Athletics Danvers Bootcamp Goes to Danvers YMCA

ML Athletics Danvers Bootcamp Moves Locations. Going from the Danvers Fitness Studio to the Danvers YMCA.


This is a great move as the Boot camp is becoming a great success and that is a result of the dedicated boot campers that have joined the ML Athletics Danvers Bootcamps.

I have partnered up with the Danvers YMCA and the ML Athletics Boot Camps are moving to that Location starting June 30th.

I am pumped as we are going from an all indoor bootcamp to a Danvers Indoor/Outdoor Bootcamp. We are going to utilize the soccer field outside and if well the weather is extremely bad we will head indoors and use the basketball gym.


So if you’re looking for a great bootcamp on the Northshore area then you need to check out ML Athletics Danvers Bootcamp.


If you want in on this Awesome North Shore Danvers Bootcamp now Locating to the Danvers YMCA,



The next trial period will start: July 14th Thru July 30



You get 2 free weeks to try it out and if you want in book your Bootcamp Consult by visiting www.mlathletics.com/bootcamp.html and use the form to register for your free Consult. Once you do we will reserve a spot for you for that time frame.

Hurry before spots fillup!


Just check out some of the results these Danvers Bootcampers have had:

Jeff lost 13lbs in 5 weeks:







Congrats Jeff!


Nick 6lbs in 3 weeks







Awesome work!







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.

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.