Holiday Calorie Control Tip #2

Yesterday we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today's tip is even more simple and expands on the premise.
Plan on staying away from the booze…..

Look, a drink or two isn't going to be the end of the world. But when two turns to three...

I'm not getting on my soap box here. I'm just telling you something you already know:
Booze leads to bad decisions.

And in this case, we're talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calorie’s from the cocktails is one thing. But really it's the extra calories you chew that start to add up.

One piece of cake turns to two...

A handful of chips turns into a bag...

The dip sitting in front of you mysteriously vanishes...into your belly...

You get the picture. ;-)

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making.

Until Next Time

Your Fit Coach
Mike

P.S. - Rememeber, Prograde Nutrition's HUGE Holiday Savings ends TONIGHT night. You definitely want to get over to http://warriorstrengthcoach.getprograde.com/specials.html right NOW and place you order to save 15% on all their killer products. It's my duty as a proud Prograde Partner to remind you ;-)

P.P.S. Don't forget to visit http://www.mlathletics.com Get ahead of the pack and sign up now!!! Space is becoming increasingly limited.


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

Holiday Calorie Control Tip #1

Holiday Calorie Control Tip #1

I know you know this.

You know you know this.

Fail to plan, plan to fail.

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

You have to plan your meals.

You have to plan your workouts.

You have to set your goals in stone.

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

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

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

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

Until Next Time

Your Fit Coach,
Mike

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

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

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

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

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

3 Fruits and Veggies Tips (Important)

It's recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2, Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy 'em pre-chopped

Look, I can be lazy, too ;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.

2) Carry 'em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries.

It's that simple!

Until Next Time!

Your Fit Coach
Mike

P.S. The end of the year is almost here! Soon you will have to make your New Years Resolution and most people promise to get back into shape. Did you know that 90% of people do not stay committed to goals when made as a New Years Resolution.

Don't wait until then start now and get in before the rush. You'll be that far ahead of everyone else and not to mention closer to a beach ready body!!! Hey it's New England and before you know it the snow will be gone but those love handles won't be.

Start NOW!!! Visit http://www.mlathletics.com to see how other's have been benefiting from this program!

Here are your Location, Days, and Times for the ML Athletics Bootcamp Programs:

Danvers YMCA
Danvers Boot Camp Days and Times are as follows:
Morning Danvers YMCA Indoor Boot Camp
Monday, Wednesday, and Friday Mornings at 6am – 7am

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

Billerica Bootcamp located at:
27 Cook Street at Flip City Gymnastics
Billerica Boot Camp Days and Times are as follows:
Tuesday & Thursday Mornings at 6-7am
Tuesday & Thursday Evenings at 7:15-8:15pm

Visit http://www.mlathletics.com to register for our upcoming session!

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

Protein and Fat Loss

Protein and Fat Loss

It takes about 25-27 calories to digest and utilize about 100 calories of protein, this means that your net consumption of calories is about 75 calories.

This is called the Thermic Effect of Food.

If you eat protein at every meal then you are forcing your body to work more and burn more calories basically burning fat!

Carbs take about 4-5 calories to digest and utilize about 100 calories of Carbs.

Don’t know what type of protein you need to use,

Well here is a list of some of the common proteins that you can add to your day:

Chicken
Lean Meat
Eggs, egg whites
Fish, Salmon, haddock
Beans

Protein Shakes: Some great shakes are listed here and I know most of my campers are really starting to utilize the benefits of what a protein shake can do for you.

Check out these sites for your protein sources if you’re looking for more protein for every dollar spent.

www.warriorstrengthcoach.getprograde.com and Supplements101 remember stick with the whey protein isolates for more protein absorption.

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.

Sugar Your Weight Loss Enemy

Sugar Your Weight Loss Enemy

Do you ever say to yourself I am doing everything possible to lose weight but I am not losing a pound? I can’t understand why I am eating right, drinking enough water, working out 4-5 days a week, why am I not losing anything.

Well the problem might be something that you overlook and for most that’s exactly what’s happening.

Have you taken a look at your sugar intake?

Did you know that only 10% of your calorie intake should come from sugar? At least that’s what the experts say. Did you know that alone sugar has absolutely no nutritional value at all.

Then why is it found in so many of the foods we eat? The answer is simple, Taste.

That’s it! It’s all about the taste of a food.

Here’s a statement you might not like, you don’t need any sugar in your daily calorie intake.

So what about your sugar in your coffee? Well I have listed below some of the things you can do in your day to avoid eating sugar and adding those extra empty calories that could be preventing you from losing those pounds.

But first let me list just a few of the things that sugar can do to upset the body:

• Sugar can contribute to hyperactivity, anxiety, depression, and concentration difficulties.
• Sugar can cause drowsiness and decreased activity.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause tooth decay, acidic stomach, speed up the aging process, causing wrinkles, and gray hair.

Sugar is at fault for all of the above and so much more but the list us too long to put here.

So how do you reduce your sugar intake?

• Learn to enjoy foods that are naturally sweet.
• When cooking and reading a recipe use less than what is recommended.
• Use spices and herbs that are natural.
• Use Stevia or Sweet Leaf.
• Buy fresh fruits or fruits packed in water instead of syrup.
• Pay close attention to food labels looking at the ingredients, most sugars will be listed as the following, brown sugar, fructose, fruit juice concentrate, palm sugar, corn syrup, maltose, lactose.

Are you getting the picture? Sugar sugar sugar sugar, not good for you and it isn’t needed in your diet. So eat the naturally sweet foods to get your fix for that sweet tooth.

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.

ML Athletics Bootcamp Body Transformation Tips

So the Holidays are officially upon us and well it is now more important than ever that we focus on our fitness goals. Did you know that we will gain an average of 4-8lbs a year if we sit around and do nothing.

Did you know that most of that weight is put on during the holiday's

I am officially a bit over 30 days into my 90 day transformation and I have had to re-evaluate my goals and how I will get to where I want to be in the next 60 days.

Here are some of the things that I am doing to speed up the process a bit and make sure that the Holiday's don't affect my weight loss goals.

Body Transformation Tips:

1. 45 minutes of cardio in the morning 5 days a week

2. 4 - 5 work outs per week focusing on strength training to reshape my body.

3. 6-8 meals per day with a higher ratio of protein to carbs to burn more calories

4. Use a nutrition log to record what you are eating everyday, this helps to stay away from the junk you don't need

5. 2 gallons of water per day to flush out my body of what it doesn't need. This is my intake amount

6. Every chance I get I am outside, riding my bike with my son or taking him to the park and running around.

Everything I now do is with my goal in mind.

Sacrafice is part of this process and you must be mentally ready to get there!

Keep an eye on this blog over the next couple of days as I will have workouts that you can do from the comfort of your home with no weight and help you burn some extra calories.

Until Next Time

Your Fit Coach

Mike

P.S. If you are not part of the ML AThletics Bootcamp Program but want to get ahead on your beach body goals then keep an eye out this Friday as I will be having my biggest sale offer yet..... 1 Day only so keep an eye out......

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