How can you lose your mid-section???

19 Monday Mar 2012

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, Body Transformation, bodyfat, Boot camp Danvers ma, boot camp northshore, bootcamp Billerica, Bootcamp Danvers Ma, build muscle, caloric intake, calorie counting, Danvers bootcamp, danvers ma, danvers personal trainer, diet, diet pills, dieting, eating plan, fat burn, fat burners, fat loss, fitness, fitness goals, flab buster, goal weight, Healthy Living, meal planning, muscle building, muscle gains, nutrition, nutrition program, powdered vitamins, Uncategorized, weight loss, weight loss program

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billerica bootcamp, Billerica weight loss, burlington bootcamp, Burlington weight loss, calorie intake, calories per day, danvers bootcamp, Danvers weight loss, exercise, fat calories, healthy-living, malden bootcamp, Malden weight loss, Weight loss, Woburn Bootcamp

Hey all,

I have had so many people in the last two weeks or so asking me the same question over and over.

How can I lose my stomach? How do I slim down my mid-section?

Now I’m going to give you the answer and it’s a simple one.

Some of you might already know this!

Abs are made in the kitchen…. Pretty simple, right?

Yeah maybe not the answer you were looking for but before you stop reading let me explain what I mean. Everyone has abs, yeah they are there maybe jut not visible but they are there! You can have a strong mid-section but a layer of fat is covering them up.

Here’s the simple recipe for a cut mid-section:

A great meal plan designed just for you
A great 3-4x per week fat burning workouts.
And consistency!!! Yeah that’s it. It takes hard work, sweat, and some soreness.

You need a solid program that will keep you on track with simple tools that you can follow and with the support structure you need that will help you stay on track.

Let’s be honest is drinking every weekend helping you? How about those 1000 calorie drinks from starbucks. Are they helping you?

If your expecting a different result doing the same thing you are now then think again. That’s the definition of insane.

There is no magic pill. Sorry to disappoint, but all those commercials are selling is sales…..that’s it

Eat clean, workout with purpose, and results will follow. Want a program that will help you stay on track and deliver results? Click here and go to Bootcamp www.mlathletics.com Want a Meal Plan that gets results time and time again, click on the Nutrition Tab.

Do you think I have been flying by the seat of my pants and have been able to lose over 20lbs in 12 weeks? No way, I have a plan, a workout plan, a meal plan and dedication to get the job done. This doesn’t happen overnight but it will happen with all the right tools!

Until next time

Your fit coach

Mike

Michael LoColle is the Owner of ML Athletics Fitness with 5 Bootcamp Locations including Burlington Bootcamp, Billerica Bootcamp, Danvers Bootcamp, Malden Bootcamp which is a Partner Location with Lynnfield Bootcamp, and the Woburn Bootcamp Partner Location with Kelly LaCasse from Fitsique Body & Mind, offers Corporate Fitness Bootcamps. If you are looking to incorporate a bootcamp in your town or company please use the contact info below to discuss our options, we can run a bootcamp just about anywhere.

CONTACT INFO: Email-michael@mlathletics.com

Phone-978 269 4070

Website www.mlathletics.com & www.mlathleticsbootcamp.com

ML Athletics Fitness

The Fit Body Stop Studio 655 Boston Rd, Unit 5B Billerica, MA 0182

My Fat Loss Update 3-2-2012

03 Saturday Mar 2012

Posted by ML Athletics Fitness Programs in beverly bootcamp, Billerica Boot camp, Billerica Bootcamp, Billerica Fitness Studio, Bodybuilding, Boot camp Billerica, Boot camp Danvers ma, boot camp northshore, bootcamp Billerica, Bootcamp Danvers Ma, bootcamps, build muscle, caloric intake, calorie counting, Danvers bootcamp, danvers ma, danvers personal trainer, diet, dieting, fat burn, fat loss, Fitness Billerica, Fitness Bootcamp Danvers Ma, goal weight, malden bootcamp, meal planning, muscle gains, Northshore bootcamp, northshore ma bootcamp, nutrition, nutrition program, personal trainer beverly ma, personal trainer danvers ma, Personal Training Billerica, Uncategorized, weight loss, weight loss program, Winchester, Winchester best personal trainer, winchester boot camp, Winchester Bootcamp, Winchester personal training, Winchester women’s fitness boot camp

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Woburn Bootcamp

Hey All,

Whoa what a week it’s been. My update below is pretty awesome and numbers just don’t lie! Let me take you through my Thursday morning when I weighed in. First I did walk in to Kelly that morning after her sending me an email that was very cryptic as she mentioned in her blog. Lol. It was humorous but I was laughing cause I knew where she was mentally, she just looked at me and said I’m not working out ummmm ok then, I see, I said. She was already in the restructure her meal plan mode. So I said alright let me weigh in and see what’s up.

This is a road that has many turns and if you miss one you could set yourself back and that leads to frustration and that’s the difference a week or two weeks can make, I have seen many people now wait that last couple of weeks out and those are what makes all the difference between seeing results and quiting……

So, I took a few minutes like I do to gather myself for the scale. I then stepped on the scale and well found that I gained .6lbs.

Uhhhh yeah what???

I was caught off guard but I took a moment to think and said self what the hell?? After that I said why don’t I check my bodyfat percentage well cause I talk to myself and ask myself questions more than you know.

Well this spoke volumes I lost 1.4 percent in a week of body fat. Now that’s huge! I was pleased very pleased!! In a 5 week period I lost a total of 2.4 percent.

The .6lbs could only be a gain of pure muscle. I have been feeling the difference.

Now let me back up a bit. My body over the last week has felt very off in a weird way couldn’t really explain it until I hit Tuesday and Wednesday where I couldn’t get enough to eat. Holy crap I couldn’t get enough to eat, I had to stop myself from doing the open the fridge, look, close the door and repeat over and over……

I was starving!!! Well Thursday morning was the moment where all those numbers told me why and some of you might say holy crap here, but I was already taking in about 2660 in calories per day and well I needed to re calculate that figure to include my new numbers as muscle burns more energy.

A pound of muscle burns roughly 30-100 extra calories. Now this is a huge difference but there are so many factors that figure into such as age, weight, fitness level, sex and more as well. So, in any case I know that my calories needed an increase but not just calories my protein intake too!

So I took the next 30 or so minutes to redo my meal plan and came up with a new intake of 2950 in calories per day. I increases my protein from 270 to 320 grams per day!! Ohhhh I so love food…..

Now this is a science and looking at this above might make you say I can’t do that and here is my answer to that: YOU CAN!

Keeping track of your food with a journal or an app like lose it is a piece of it,

Tracking your weight every week is another, and checking your bodyfat is yet another piece to this puzzle.

Without these tools I would be flying blind and wouldn’t know which way to go with my calorie intake and my weight training.

So where do I go from here?

With the updated calories and increased protein it might take my body another couple of weeks to respond to this change and it needs time to adjust.

Kelly and I have decided that heavy is best for our training and I’m all for it!

Don’t be afraid of heavy weights this is where results happen. Your muscles have no choice but to respond to that type of training. They feel awesome nice and full, there just something so powerful about the PUMP!!!

So stay tuned as the next few weeks or so will definetly be a ride here and yes photos are being taken, this is just another way to keep yourself accountable and see if there is a change taking place! Pictures speak a 1000 words……

Until Next Time

Your Fit Coach

Mike

CONTACT INFO: Email-michael@mlathletics.com

Phone-978 269 4070

Website-www.mlathletics.com

ML Athletics Fitness

The Fit Body Stop Studio 655 Boston Rd, Unit 5B Billerica, MA 0182

Home Lower Body Workout Routine

29 Thursday Sep 2011

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, Billerica Fitness Studio, Boot camp Billerica, Boot camp Danvers ma, boot camp northshore, Bootcamp Danvers Ma, Danvers bootcamp, danvers ma, danvers personal trainer, Fitness Billerica, Fitness Bootcamp Danvers Ma, home workouts, malden bootcamp, Northshore bootcamp, northshore ma bootcamp, Uncategorized, Winchester, Winchester best personal trainer, winchester boot camp, Winchester Bootcamp, Winchester personal training, Winchester women’s fitness boot camp

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Lower Body Home Work out Routine

Hey All,

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

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

You can either use a method of timing the exercise for 30 seconds or using a repetition method and counting how many you are doing. Usually a good rep count would be between 15-20 reps or if your advanced do 35 or more reps.

I know you bootcampers out there love hearing those numbers!

Here’s your home work out routine:

1. Start with Chair Squats and then a pause at the bottom position just above the chair (not sitting) for 10 seconds or 5 if you are a first timer and then repeat one more time for another 10 and another pause for 10 seconds.

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

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

1. Jump squats are next for 10-15 reps

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

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

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

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

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

3. Jumping jacks 20 reps

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

1. Jump Switch Squats

2. Repeat these 1 more time

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

Until Next Time

Your Fit Coach

Mike

ML Athletics Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathleticsbootcamps.com or http://www.mlathletics.com for more info on these programs!

8 Week Challenge Winner from our Billerica & Winchester Bootcamp!

15 Monday Aug 2011

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, winchester boot camp, Winchester Bootcamp, Winchester women’s fitness boot camp

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Hey All,

What an incredible 8 weeks we had this summer! I have listed below the winners from our 8 week Bootcamp Challenge from our Winchester and Billerica Bootcamp!

It certainly isn’t easy to choose the winner of any competition. It’s especially difficult when everybody puts their heart and soul into it- something that specifically typifies a body transformation contest. It’s important for everyone to realize that no matter who is the official winner of the contest, everybody who participated wins. We saw some incredible results this summer and this time of year is usually when people fall off their workout routines, so congrats on staying on track!

“A Challenge gives that extra boost that many people need to push out of their comfort zone to finally make the complete commitment to change their bodies, and to change their lives. Sure, not everybody can win a prize. But certainly everybody wins because of the fact that the contest made everybody step up their game. The fact of the matter is that the group as a whole achieved better results than they would have without the friendly competition that constantly pushed them to get better.

I want to say thank you to everyone who participated as you all pushed passed those limits. We talk about living the life through being Healthy and if that is done the side effect is weight loss.

The 8 Week Challenge winners are listed below:

Winners were chosen based on several criteria including % of Body Fat Lost, Strength Component and were also awarded points for keeping track of Nutrition Logs and Grocery Bills, and the Buddy System.

The Challenge Winner is Kelly Jo-Stratton Murphy from our Billerica & Winchester Bootcamp! She won the Strongest Bootcamper, on both a Mental and Physical level.

She pushed passed those limits, jumped over hurdles sometimes literally and really put the entire package together to get the results she did!

Kelly started at 25.2% BF, ended at 24.9%. Down .3%, Her starting weight:148, now 142

Just amazing in such a short amount of time!!!

Here is what Kelly receives!

- Gift Certificate to Massage Me & Bodyworks!
- T-shirts for both ML Athletics and Fitsique Body and Mind!
- Phase III Recovery Drinks

Janice Roberts won *Most Motiv8ed* from our Billerica Bootcamp! Janice got 80+ points of Motiv8′s!!!

Katie Connors won *Health Nut* from our Winchester Bootcamp! She had the BEST grocery receipts!

Katie and Janice will Receive Trophies as well as a T-Shirt for Both ML Athletics and Fitsique Body&Mind!

Please help me in congratulating them as they have done an outstanding job!

Thank you all for making this a success and each one of you have pushed your individual limits and with that inspire others saying it can be done…

Awesome Job to everyone!

Your Fit Coaches
Kelly & Mike

ML Athletics Fitness Programs Specializing in Developing Boot Camp Programs for Groups, & Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition Programming, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding North of Boston, Middlesex, & Northshore Area Residents

Fit Body Stop Studio by ML AThletics is now open for Business, 655 Boston Rd, Billerica MA 01821
Classes include TRX, KettleBell, Personal Training, Nutrition Classes and Consultations, and so much more, visit http://www.mlathletics.com for more info.
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.

12 Week ML AThletics Billerica, Winchester, Malden, & Danvers Bootcamp Body Transformation Contest!

12 Tuesday Apr 2011

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, Danvers bootcamp, malden bootcamp, winchester boot camp, Winchester Bootcamp

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12 Week ML AThletics Billerica, Winchester, Malden, & Danvers Bootcamp Body Transformation Contest!

What an incredible 12 weeks we had with harder than normal workouts, boosted intensity levels, and just plain old sweat….

“A transformation contest gives that extra boost that many people need to push out of their comfort zone to finally make the complete commitment to change their bodies, and to change their lives. Sure, not everybody can win a prize. But certainly everybody wins because of the fact that the contest made everybody step up their game. The fact of the matter is that the group as a whole achieved better results than they would have without the friendly competition that constantly pushed them to get better.

I want to say thank you to everyone who participated as you all Killed it in my book and we saw some incredible results over a very small period of time, 12 Weeks.

With 10 Participants that competed who lost over 49.5 inches and over 40lbs lost, and over 14% Body Fat reduction combined! That’s in just 12 weeks you can see how incredible these results are!

The Biggest Loser winner is listed below:

Winners were chosen based on percentage of Body Fat, Inches, and Weight Lost. We also included Weekly Nutrition Journaling, Attitude, Commitment and Overall Transformation!

But First what does the 1st place winner get?

The winner was from our Billerica Bootcamp and will be receiving the Ultimate ML Athletics Bootcamp 1st Place Gift Package.

- $50 Gift Certificate 9 Elm American Bistro Danvers
- $50 Gift Certificate Hair Salon
- 1 Months FREE Boot Camp for YOU
- 1 2 Week FREE Boot Camp Pass for NEW Friend or Family ($75 value) 2 days per week pass
- Massage from Massage Me and Bodyworks ($50 value)
- Isotonix Vitamin Supplements worth well over a ($100 value)

The Winner is KELLY STEAD!!!

1st Place Goes to Kelly Stead!

11.9lbs lost!

Down 2% in Body Fat

Total of 6.75 inches lost!

I also want to mention the following people as well with these incredible results:

2nd Place Goes to Christine Gualtieri

11lbs lost!

Down 3.7% in bodyfat

Total of 11 inches lost!

3rd Plan Goes to Naomi Gonzalez

9.4lbs lost!

Down 2.4% in bodyfat

Total of 8.5 inches lost!

Please help me in congratulating them as they have done an outstanding job!

I also want to take a moment and announce the 2nd Annual ML Athletics Killz It, Motivator, Most Improved & Warrior Award Winners:

The KILLZ IT award which is awarded to the person that drives through each and every workout with intensity.

Lisa Desimone from our Danvers Bootcamp receives the KILLZ IT award

Naomi Gonzalez from our Billerica Bootcamp receives the KILLZ IT award

Katie Baron from our Winchester Bootcamp receives the KILLZ IT award

The Motivator award which is awarded to the person who helps to inspire and encourage others to push through each workout, giving it their all

Kelly Stead from our Billerica Bootcamp receives the MOTIVATOR award

The Warrior award is awarded to the person who 1. Has the best attendance in more than a year being with ML Athletics and 2. Pushes through each day even when they are hurt, sore, and feeling just plain lousy but still manage to bring it in and give it their all.

Janice Roberts from our Billerica Bootcamp receives the WARRIOR award

This Year we included the first ever ML Athletics Fitness Bootcamp Most Improved Award

The MOST IMPROVED award is given out to the person who has taken hold of their fitness goals and made changes in their life to achieve these goals, they have shown the biggest change in class!

Sharon Patton from our Winchester Morning Bootcamp receives the Most Improved Award

Marcie Rizzo from our Billerica Evening Bootcamp receives the Most Improved Award

Thank you all for making this a success and each one of you have pushed your individual limits and with that inspire others saying it can be done…Awards and Prizes will be given out during the following classes Tuesday Morning during our Billerica Bootcamp and again on Tuesday Evening during our Billerica Bootcamp.

Awesome Job to everyone!

I want to thank Kelly Lacasse, Carolyn Yeshulas, and Liza Cassen for their support in making the workouts intense but fun!

Your Fit Coach
Mike

ML Athletics Fitness Programs Specialize in Developing Boot Camp Programs for Groups, & Corporate Companies, Personal Training, Small Group Training, Boot Camps, Nutrition Programming, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester, Lynn and All Surrounding North of Boston, Middlesex, & North Shore Area Residents

Our Current Locations Include
Danvers Bootcamp, Danvers YMCA
Billerica Bootcamp, Flip City Gymnastics
Malden Bootcamp, Malden YMCa
Winchester Bootcamp, Tumble Kids USA

12 Week Danvers, Billerica, Winchester, Malden, & Lynnfield Body Transformation Bootcamp Challenge

24 Friday Dec 2010

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, Boot camp Billerica, Bootcamp Danvers Ma, lynnfield bootcamp, Winchester best personal trainer, Winchester Bootcamp, Winchester personal training

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12 Week Danvers, Billerica, Winchester, Malden, & Lynnfield Body Transformation Bootcamp Challenge

Synergy 60™ Fitness is Offering A Fast and Effective Way to Lose Fat –

ML Athletics Fitness Programs & Lynnfield Bootcamp, North Shore’s fastest growing Fitness Boot Camp Providers, announces an exclusive 12 Week Body Transformation Challenge. With multiple locations: Danvers, Billerica, Winchester, and their Partner Location in Malden at the Malden YMCA as well as Rebecca’s Lynnfield Bootcamp.

Michael LoColle has designed this program for those serious about getting back into shape. This intense challenge will deliver visible results in only 12 weeks. To achieve the best results, a 100% commitment is required. Michael understands that the only way to achieve your fitness goals is to fully commit to a program and one that has been proven to work.

Michael LoColle has over 2 decades of experience in the Fitness, Strength and Conditioning field as well as Nutrition Programming.

Michael & Rebecca are introducing a proven scientific approach to weight-loss using what they refer to as Synergy 60™ Fitness.

By integrating this system, which includes supportive eating and supplementation along with intense but fun workouts shows that you can lose weight.

Michael LoColle is incorporating this 12 week contest with their popular boot camps in Danvers, Winchester, Billerica, Partner locations with Rebecca LeSaffre in Lynnfield and Malden at the Malden YMCA. They are proud to be fitness professionals that offer a structured program with results.

“Synergy 60™ Fitness” is not like ordinary gyms, or other programs that offer an infomercial promotion to get you signed up, and then forget about you. They want to help you understand what works for you and your body. No gimmicks, no lies, just results.”

Once you sign up you are eligible to participate in the 12 week contest and earn great prizes including a free 1 month membership to Boot camp.

The contest is being broken down into multiple categories and based on certain criteria such as: attendance, attitude, effort, improvement, weight loss, inches lost, endurance.
There will be 1 winner from each location.

Contest begins on Monday, January 10th and ends on Friday April 1st, this is a 12 week challenge and you must be willing to participate for the entire 12 weeks and adhere to all rules and guidelines. Rules & Guidelines are available here:

Danvers Bootcamp, Billerica Bootcamp, Malden Bootcamp, Winchester Bootcamp and Lynnfield Bootcamp Locations listed below:

Danvers BootCamp Morning held at the Danvers YMCA 6-7am Mon-Wed-Friday
Danvers BootCamp Evening held at the Danvers YMCA 7:15-8:15pm Monday and Thursday

Billerica BootCamp Morning held at Flip City Gymnastics 6-7am Tuesday and Thursday

Billerica BootCamp Evening held at Flip City Gymnastics 7:15-8:15pm Tuesday and Thursday

Billerica Saturday Morning Bootcamp held at Flip City Gymnastics 7:30-8:30am can be combined with either the morning or evening class for a 3 day program!

Winchester Bootcamp Morning held at USA Tumble Kids on River Street 6-7am Mon-Wed-Friday

Winchester Bootcamp Evening held at USA Tumble Kids on River Street 7-8pm Mon-Wed-Thursday

Malden BootCamp held at the Malden YMCA 6-7am Mon-Wed-Friday

Malden Bootcamp Evening held at the Malden YMCA 6-7pm
Mon-Wed Nutrition Class held on Monday Evenings and Bootcamp held on Wednesday Evenings

Lynfield Morning Bootcamp is held at the Centre Congregational Church, 5 Summer St, Lynnfield on Mon-Wed-Friday 5:45-6:45 am

To register for the “Synergy 60” 12 Week Body Transformation Challenge and these locations Danvers, Billerica, Winchester, & Malden Visit http://www.mlathletics.com/ and fill out the online form

You may also register by calling Michael at
978.269.4070 or emailing fitnesscoach.michael@gmail.com

Information regarding ML Athletics Boot Camp Program is available at
http://www.mlathletics.com/

To Register for Lynnfield Bootcamp or Malden Bootcamp visit: http://www.lynnfieldbootcamp.com/
You may also register for Lynnfield or Malden by calling Rebecca at 781-665-0343 or emailing rebecca@lynnfieldbootcamp.com

A Strong Body Creates A Strong Mind

Michael LoColle is the local Fitness Expert to Northshore area Danvers, Billerica, Malden, Winchester residents, ISSA Certified Personal Trainer and ASFA Group Fitness/Boot Camp Instructor.
You can contact him by email at fitnesscoach.michael@gmail.com or by phone at 978.269.4070.

Michael LoColle, Owner ML Athletics
Direct Phone: 978.269.4070
Email: fitnesscoach.michael@gmail.com
Website: http://www.mlathletics.com/

Rebecca LeSaffre is the owner of Lynnfield Boot Camp, and is an ACSM (American College of Sports Medicine) Certified Personal Trainer, a NESTA Certified Fitness Nutrition Coach, a SCW Outdoor Fitness Boot Camp Instructor, and a NESTA Certified Outdoor Fitness Trainer. In addition to her certifications, Rebecca will graduate in May from a Physical Therapist Assistant program.

You can contact her at 781-665-0343, via email: Rebecca@lynnfieldbootcamp.com or visit her web site http://www.lynnfieldbootcamp.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.

30 Wednesday Dec 2009

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, bootcamp Billerica, Bootcamp Danvers Ma, Fitness Bootcamp Danvers Ma, Northshore bootcamp, protein powder, Protein Shakes

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The Most Critical Part Of Your Workout

I know I stress this all the time this is just a quick reminder of how important it is……
Ok, so you’re working your butt off. You’re sweating. You’re hustling. You’re getting that exercise “high.” Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That’s great!

It never ceases to amaze me how most people don’t give their bodies a second thought. They think they just go to the gym…walk on the treadmill…throw some weights around…go home and eat whatever…

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there’s ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it’s just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it’s a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a “sports drink” after your workout doesn’t cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here are two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I’m pumped to let you know that Prograde Workout is now available on a FREE trial basis. There’s just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:
http://warriorstrengthcoach.getprograde.com/workout-free-trial.html

Until Next Time

Your Fit Coach
Mike

PS – If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.

http://warriorstrengthcoach.getprograde.com/workout-free-trial.html

PPS – Don’t forget that January 8th is the cutoff for the 12 Week Fat Blast Body Transformation Challenge. This Challenge is for Both the Danvers Bootcamp at the YMCA and Calvary Episcopal Church as well as both classes for the Billerica Bootcamp held at Flip City Gymnastics.

11 Friday Dec 2009

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, Boot camp Danvers ma, Bootcamp Danvers Ma, Danvers bootcamp

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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.

08 Tuesday Dec 2009

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, Boot camp Billerica, Boot camp Danvers ma, Bootcamp Danvers Ma, bootcamps, Danvers bootcamp, Fitness Bootcamp Danvers Ma

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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!

Sugar Your Weight Loss Enemy

28 Saturday Nov 2009

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Boot camp Danvers ma, fat burn, less sugar, Sugar intake, supplements, weight loss, weight loss program

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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

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