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.

Turkey Day Protein Pancakes & Abs and Butt Bodyweight Workout from ML AThletics Boot Camp

Delicious Protein Pancakes Recipe

It's been a great year here at ML Athletics. And I'm very grateful for you being a part of that success. This week being Thanksgiving I want to make sure I'm showing you how grateful I am.
But before I do... Let's get serious for a moment. You're going to eat a LOT of food this Thursday. You know it. I know it. And that's ok. I'm sure you've been working out just a little bit harder to prepare for it, right? ;-)

And I know you're going to get a good workout in on Thursday before you chow down, right?

Now, besides that, I also want to remind you one thing you do NOT want to do on Thursday is skip meals so you can stuff yourself with one big one. That's a no-no.

You still need to start your day right by boosting your metabolism with a solid breakfast. So here's a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won't go crazy like it can just by eating a huge stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

You can get the Protein Pancakes recipe at
http://warriorstrengthcoach.getprograde.com/prograde-pancake-recipe.html

Be sure to let me know how you like it. I have tried it and it's pretty good

Now your Turkey Day Home Body Weight Workout to burn those extra calories before you chow down.....

Turkey Day Abs and Butt Bodyweight Workout

Make sure to keep your abs tight on each and every exercise below creating a strong mid-section.

Squats

Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle.

Start and End

Stationary Lunge Each Leg

Stand with 1 foot in front of the other making sure you have a good separation between both feet. If you front knee is over your toes you need more separation. Start in the up position and slowly bring your back knee dipping down toward the ground while keeping your back foot and heal straight.

Side View Front View

Jump Squats

Make sure to keep your abs tight and knees back. Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle and then jump up and brace yourself for impact while folding yourself down into another squat. Do not land on your knees as you do not want to injure yourself.

Start End

Frog Squats

Make sure to keep your abs tight and knees back. Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle. This is just like a regular squat with one important difference, do not go all the way up. Front the sitting position only come up with your butt about 6-10 inches while keeping your butt flexed. Keep your arms on your thighs.

Start End

Crunch to Double Leg Press Outs

Start in a normal crunch position and bring your legs up to a sitting position. Keep the abs tight and start to extend your feet and legs out all the way as pictured in the last photo. Repeat.

Start Mid End

Leg Raises

Start in a complete spread position as pictured in the first photo and hold your legs a few inches above the ground. Bring your legs all the way up while keeping tension on your mid-section and slowly lower your legs to the ground and tap those deals softly and raise back up again. Make sure to keep your legs as straight as possible the whole way up and down.

Start End

Jack Knife

This is just like the leg raise exercise but you are going to bring both your hands and feet together and then back down. Remember to do this slowly and controlled for an incredible burn.

Start End

Until Next Time

Your Fit Coach

Mike

PS - Seriously, have a nutritious breakfast this Thursday and your body will thank your for it on Friday. ;-)
http://warriorstrengthcoach.getprograde.com/prograde-pancake-recipe.html

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

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.

90 Day Body Transformation Workout 1

ML Athletics Boot Camp Instructor 90 Day Body Transformation

So here it is my 90 Day Body Transformation. When I was working a regular job which is the normal 9-5 but we all know that it’s really much more than that, I was able to really focus on myself since my days were very much routine, with breaks, lunches, a few minutes here and there for myself.

Well about 6 months ago my personal life and work life was completely rearranged and I went from working for someone to working for myself. My days are actually longer and the chaos has made it challenging to focus on myself. My days are very much normal in a certain sense, kids, house projects, long work hours, chaos. I am still eating well (should be better), working out (not as intense).

The last 6 months have been crazy and well the important thing is to get back on track as quickly as possible. It’s ok if you let yourself go but how quickly are you going to get yourself back on track.

So here is what I am doing, I am going to chronicle my 90 day transformation for you step by step, with workouts that I am doing, the types of foods I will be eating, nutrition tips and fitness tips to help you along in your own transformation.

You will get to see my transformation and how I get back into shape day by day. To stay connected and watch me go through my transformation you can follow me on http://twitter.com/mlathletics for up to the minute info about what I am doing, or friend me on facebook to get first look at my workouts as they get uploaded http://www.facebook.com/michael.locolle

We all get busy and the first thing to go is our workouts and taking care of ourselves. I am making my commitment to myself and to everyone out there. I have just put myself out there and made it so I can’t fail meaning I am now accountable to you!

Check out my first video in the series:

ML Athletics Boot Camp Instructor 90 Day Body Transformation Video 1



Until Next Workout

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.

5 Tips on Eating for a Busy Life Style

5 Tips on Eating for a Busy Life Style

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

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

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

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

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

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

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

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

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

2. 7am Protein Bar

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

4. 11am ¼ cup of trail mix

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

6. 4:30pm Protein Shake

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

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

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

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

Until Next Time

Your Fit Coach

Mike

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

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

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

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

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

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



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

Danvers Bootcamp Pre/Post Workout Meal Choices

Danvers Bootcamp Pre/Post Workout Meal Choices

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

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

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

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

The glycemic index separates foods into three categories:

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

I listed below some of the lower GI foods:

Glycemic Index of Fruit:

Apple 38

Cherries 22

Grapefruit 25

Grapes 46

Kiwi 52

Orange 44

Pear 38

Plum 39

Glycemic Index of Vegetables:

Broccoli 10

Cabbage 10

Carrots 49

Green Peas 48

Lettuce 10

Mushrooms 10

Onions 10

Red Peppers 10

Sweet Potato 54

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

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

Check out the GI on the following Fats:

Glycemic Index of Nuts:

Cashews 22

Peanuts 14

Walnuts 15

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

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

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

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

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

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

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

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

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

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

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

Until Next Time
Your Fit Coach,
Mike

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

ML Athletics Bootcamp Pre/Post Workout Meal Importance

ML Athletics Bootcamp Pre/Post Workout Meal Importance

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

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

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

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

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

- Are you working out that day?

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

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

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

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

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

Why Re-fuel after a workout? Two reasons:

Your energy levels are depleted and have to be replenished.

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

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

Until Next Time

Your Fit Coach,
Mike

P.S.

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

We now offer 2 Locations:

Danvers Bootcamp located at the Danvers YMCA and Calvary Episcopal Church

Billerica Bootcamp at Flip City Gymnastics on Cook Street

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


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

ML Athletics Danvers & Billerica Bootcamp Referral Winners!!!

ML Athletics Danvers & Billerica Bootcamp Referral Winners!!!

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

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

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

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

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

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

Now onto the Referral winners this month

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

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

Congrats to the following people!!!

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

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

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

Dina P Danvers had one for September!!!

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

Have a great weekend!!!

Mike

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

Days Tuesday and Thursday

Times 7:15-8:15pm


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

Danvers Bootcamp Full Body Workout

MLAthletics Danvers/Billerica Bootcamp Workout

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

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

Warm up

Jumping Jacks for 2 minutes























Jumping Jacks

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

Workout 1

Start with Squats

Bodyweight (BW) Squat

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


Lunge























Forward Lunge/Walking Lunge

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


High Knees











Run in Place/High Knees

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


Side to Side Squat Jumps



























Side to Side Jumps


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

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


Low Plank to High Plank Push up
















Plank-to-Pushup

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


Push Up















Push-up

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


Jumping Jacks







Jumping Jacks

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



Side Plank




Side Plank

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


Pike Press






















Pike Pushup or Shoulder-Press Pushup

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

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



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



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



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



Your Fit Coach
Mike

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

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.

ML Athletics Danvers Bootcamp and the Big Race!

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

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

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

For everyone else check it out!




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

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

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

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

See you all soon
Mike

Danvers Bootcamp Workout Obstacle Course

Danvers Bootcamp Workout Obstacle Course

The Northshore area residents are kicking butt!

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




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

1 Week Free Trial Period Starts

7/28 - 7/30

Commitment programs and No-Commitment Programs Available!

See ya soon

Your Fit Coach
Mike

Danvers Bootcamp Instructor Hands you a Upper Body Resistance Band Workout

Danvers Bootcamp Instructor Hands you a
Upper Body Resistance Band Workout

I use these same exercise routines in my Danvers Bootcamps.

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

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

Location held at the Danvers YMCA



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

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

Danvers Bootcamp Instructor shows you:


How to perform a Lunge correctly!


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


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


Located at the Danvers YMCA


Free Trial Period July 21st thru July 30th


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


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






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

Northshore Danvers Bootcamp ML Athletics Referral Winners

Northshore Danvers Bootcamp ML Athletics Referral Winners

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

There was a 4 way tie with 1 referral a piece

Bootcamp Winners:

Dina P
Karen M
Christine H
Kelly A

So what do they get?

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

Awesome Job!!!

PT Winners

Jennifer D 1st Place

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

Awesome Job!!!

Jessie E 2nd Place

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

Fantastic Job!!!

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

To all the winners, Great JOB!!!!

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

July 21st thru July 30th

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


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

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.

Northshore Danvers Bootcamp Instructor Shows You how to Meal Plan

Okay so I talk about meal planning all the time. Do you really have time to prepare your meals every day?

It’s as simple as this:

I decided to share with you my meal plan for the day and what I eat.

First thing when I wake up: Prograde Protein Shake with a banana.

Depending on weather I am running a my Danvers bootcamp or not here is what is next and this is what I mean when I say adjust your calorie intake for what you are doing that day.

Northshore Danvers Bootcamp Day: Another Prograde Protein Shake about an hour and a half after the first shake. You have to understand that I am consuming about 300 grams of protein a day, so I get it in different forms.

Non-bootcamp day: After my morning Protein Shake I wait about an hour or so and then make breakfast:

Breakfast: 5 Eggs scrambled with low fat cheese, serving of oatmeal with a packet of equal, and 4 slices of Turkey Bacon. If you have never had turkey bacon it cooks really quickly so keep an eye on it.

Snack: either a quarter cup of trail mix or 2 rice cakes with 2 tablespoons of peanut butter.

Lunch: about 5-6oz of either Chicken or Lean Steak with brown rice. I usually use 2 tablespoons of salsa to spice up the rice.

Snack: Whatever I didn’t eat for my first snack I will eat for this snack.

Dinner: Here is where it can change again, if I am working out then I will have a Prograde protein shake and right after the workout, another Prograde protein shake.

Non-workout Day Dinner: Again 5-6oz of Chicken or Lean Steak with Brown Rice with the salsa.

My snack before night time is usually a half cup of cottage cheese with a quarter cup of cashews.

Now my snacks do change from time to time as I might have 3 sticks of low-fat string cheese, or a high protein yogurt with walnuts added.

So there you have it my meal plan for the day. Now how do I put all of this together? Simple, I take 20 minutes the night before and prepare all of these meals so that I can just stick my hands in the gym and take what I need right there and then making it super easy for me to stay on track. I am on the go most of the time so I don't complicate my life with not being prepared.

It’s easy when you plan.

Fail to plan, plan to lose.

See ya next time.

Your Fit Coach, Mike

P.S. Remember ML Athletics Northshore Bootcamp just teamed up with the Danvers YMCA. We will now be there Starting June 30th. Email me for more info: fitnesscoach.michael@gmail.com

Get in now for your free weeks starting July 14th thru July 30th. But you must schedule your Northshore Bootcamp Consult prior to then.



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 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.

Northshore Fat Blast Boot Camp Offers Beach Ready Body In 4 Weeks

WHO ELSE DO YOU KNOW WHO WOULD LIKE TO HAVE A "BEACH READY BODY"?

Summer is right around the corner so it’s time make sure that you’re swimsuit ready. To help you get in ‘Beach shape’ I’ve come up with a special Beach Body Offer. What is the Beach Body Offer? Well simply it is the same program that the following people have had great success with and well I know you will too, the hardest part is saying yes after that it's all about the fat loss.

Check out the following testimonials to see how these people have done with this program. Awesome Stories

Would getting ‘beach ready’ increase your confidence when you’re by the pool, on vacation or shopping for the right outfit? Would it make you happier and enable you to enjoy this summer even more? Enhance your love life? It might very well do all of those things!

By the way, be wary of those gimmicks from late night TV. In virtually all cases they’ll leave you disappointed when it comes to Beach season. What's funny is that I have tried some of those things years ago and was left feeling disappointed with no results and what to do next.

The 2 free tryout weeks for my bootcamps are scheduled to start next week on the 16th thru the 25th but I have decided to offer a special. I am taking the first 2 people that email me first and have them start this week June 9th which gives you an extra free week of bootcamp class and a week closer to your beach body.

If you haven't already check out what my campers are doing already
http://www.youtube.com/user/fitnesscoachmichael

Remember if you want to get in now be the first 2 to email me back and you get in this week starting Tuesday which will add an extra week to your bootcamp tryouts for FREE. No obligation.

Why not come in yourself or send a family member or close friend and see just how easy and painless it can be to have a Beach Ready Body this summer?

Sincerely,
Mike
ML Athletics Boot Camps
http://www.mlathletics.com/


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