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.

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.

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.

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.

The Killer Fat Loss Workout of using a Tri-Set

The Muscle Pump Of a Tri-Set

Life is a rush around the clock. We are always rushing from here and there and always telling ourselves that we don't have enough time. Well I am here to tell you and will always tell you that we do have the time, we just need to know how to utilize the little time we have.

I have a 3 and a half year old son, I run my own business and don't have a secretary, I have a million home projects and well life happens. I believe that most everyone out there reading this has the same things in life going on.

And yes there are times when we feel that we just don't have anytime to workout and stay in shape. WE DO!!!

I made the video below with the intention of showing you that working out doesn't have to be a process of getting ready for the gym where you have to head home and get changed maybe have something to eat whatever it is we do have about 20-30 minutes of our day that we can a an awesome workout in. If you want to have those shapely thighs, firm buns, toned mid-section, I think you see what I mean then you have to start using exercises in a quick but effective way.

By the way these are circuits that we use in our Danvers Bootcamp workouts.

Here are some details on the Danvers Bootcamp

Danvers Morning Bootcamp: Danvers YMCA Monday - Friday 6-7am

2 Day Program on Tuesday and Thursday and

3 Day Program on Monday, Wednesday, Friday

Danvers Evening Bootcamp: Danvers YMCA Tuesday and Thursday 7:15-8:15pm

Enjoy the Video





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