Bodyweight Finisher

If you need a quicker workout this week or want to add a Finisher, try this!
Merry Christmas from MarkOne Fitness!

Your Mom was right about not skipping breakfast!

Yes mom was right, Breakfast is the most important meal of the day. Then why do so many people skip this meal.

Oh yes I forgot.

• I'm not hungry.
• I don't have time.
• I'll just have coffee.
• That way I'll have less calories, you know calories in calories out.
• I'll burn so much more fat on an empty stomach when I workout in the AM.
• I have 2 bigger meals later on.

It's endless, we've heard them all. Most likely these are the same people struggling with their weight and resist change. Well, we've tried for years to get the word out about not skipping breakfast. Researchers have been listening ---and it's not good news for those folks who still don't want to face the facts.......check out this study posted from the guardian .

Skipping breakfast primes brain to seek high-calorie food, study finds:
Brain scans show people who miss meal respond more positively to unhealthy foods than those who have eaten.

We are all told that breakfast is the most important meal of the day – and now neuroscientists are starting to understand why. Skipping the first meal of the day not only means you eat more at lunch, research has found, but also means your brain is primed to seek out unhealthier, higher-calorie foods.

Dieters who skip meals often end up gaining weight over the long term, but why this happens is not well understood. Tony Goldstone, of the MRC Clinical Science Centre at Imperial College London, scanned the brains of people who skipped meals and found mechanisms at work that could help explain the conundrum.

Prolonged fasting of any kind seemed to prime certain brain regions to gravitate towards higher-calorie foods when the person did eventually find a meal. "That makes evolutionary sense if you're in a negative energy-balance situation," he said. "You're not going to waste your time going for lettuce." He will present the results of his study on Wednesday at the annual meeting of the Society for Neuroscience in New Orleans.

In the experiment, Goldstone scanned the brains of 21 men and women, all around the age of 25, on two separate days while they were shown pictures of food and asked to rate how appealing they found everything from chocolate and pizzas to vegetables and fish. On one of the days, the volunteers skipped breakfast before their scans; on the other, they were given a 750-calorie breakfast of cereals, bread and jam an hour beforehand. After the scans on both days, the volunteers were given lunch, where they could eat as much as they liked.

"Not surprisingly, when they are fasted they are hungry and they rate the high-calorie foods as more appealing than when they are fed," said Goldstone. "For low-calorie foods, the effect is not as marked. When they come out of the scanner, they are given lunch and they eat more when they haven't had breakfast."

When the volunteers had skipped breakfast, they ate around 20% more at lunch, compared with days when they had eaten a normal breakfast. Their brain scans also showed that activity in the orbitofrontal cortex, which is just above the eyes, was especially responsive to high-calorie foods.

"We believe that bit encodes the value of rewards – how rewarding, how pleasant, how tasty something is. Not just food but other rewards seem to be signalled there in the brain," said Goldstone.
The more you like the food you're eating, the more active the orbitofrontal cortex becomes, and when people are asked to suppress their desire for tasty foods, its activity drops.

The changing activity in this brain region could also explain why different methods of weight-control surgery work to differing degrees.

Gastric bypass surgery, for example, involves sealing off parts of a person's gut so that they end up with a smaller stomach, and this produces an average of 20-25% weight loss. In gastric band surgery, doctors tie a band around the gut, which they gradually inflate over the course of a few weeks. This provides, on average, a 15-20% weight loss. "People describe to us that, after gastric bypass, they really don't crave high-calorie foods at all," said Goldstone. "The banding people say: 'I'm not hungry but I do still like those [high-calorie] foods.'"

His research team carried out brain-scanning studies on people who had undergone gastric surgery and found that the orbitofrontal cortex activity was less in the people who had had bypass surgery, compared with the banding. "One of the reasons we think people do better after bypass is that you alter the craving for high-calorie foods, which is mediated by the orbitofrontal cortex," said Goldstone. "We think that is possibly mediated by hormone changes and possibly also they get a little bit ill when they eat the high-calorie foods and they learn that they feel sick and so they avoid those foods."

There you have it-----please please have that first meal first thing in the morning!

New Fall Schedule

Here's the Oct- Nov schedule.   4 Locations!!!

Still Outdoors MarkOne Fitness
WED & FRI 7AM

Nashoba Tech Westford
MON 6:15PM
http://www.nashoba.tec.ma.us/education/components/scrapbook/default.php?sectiondetailid=366

Roudenbush Community Westford
FRI 915AM
New! METFIT TOTAL BODY CONDITIONING Instructor: Mark Hebert http://www.roudenbush.org/new/search.php?Search=metfit

Westford Regency
(Members Only)
Thurs 6:45am
http://westfordregency.com/wr-health-club/

Come try out a class!

Fat Loss Bodyweight Circuit

Don’t have enough time to workout? Are you stuck home with zero equipment, but want a workout? How about limited space? Hotel room? You get it, a NO EXCUSE WORKOUT. Try this bodyweight workout, it’s something that you can do anywhere, and quicker than anything else. That means no travel time to the gym, no messing around with equipment, and no excuses for not having enough time…

There’s several ways you can do this. You can set a specific time say 10-30 minutes and see how many rounds you can complete or just do 3-4 sets.

Here we go, this is a bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism into high gear for hours. You don’t need equipment or weights for this routine either. You can do this fat loss workout anywhere! Again, some of the video has LeeAnne uses a weight or Valslides –if you don’t have them it’s not a problem. You can do this anywhere!!!

 Fat Loss Circuit

1.    Bodyweight Prisoner squat (10-20 reps)

2.    Pushup (10-20 reps) – modified on knees is okay

3.    Swing Lunge (10 reps per leg)

4.    Plank (30 second hold)

5.    Pop Squats (30 seconds)

6.    Modified Turkish Getup (10-15 per side)

7.    Mountain Climber (20-30 seconds) just bring in a leg at a time

Do this entire circuit without any rest between the exercises. Rest for 1 full minute at the end of the circuit and repeat.

For the beginners out there I would suggest that you do fewer repetitions and take slightly longer rests until you adapt and are in better overall condition to step up the intensity levels.

There you have it. This is an example of a Fat Loss Circuit –give it a shot and let me know what you think!

Fifty Shades of Grey Workout........

Remember the 70’s? Yes some of you do. Back in 1974 I heard people were streaking everywhere (running naked in a public place). It was so popular Ray Stevens recorded a number 1 hit called “The Streak”. No I’m not making this up. What the heck am I getting at? Well, for some reason this summer is starting to remind me of those crazy summers back in the early 70’s. Why? Is it the cultural phenomenon and best-selling trash, I mean book,  Fifty Shades of Grey, the movie Magic Mike or Werewolf love on True Blood? I’m not sure, just an observation, but to make a long story short, everyone is getting naked, there are many more nude scenes on TV and films, is that a good thing? Maybe…… It’s the summer of “anything goes”, so grab your handcuffs and tie and join the party, NOT.

As a Country we’re always being told that we’re too uptight and we’re overly sensitive when it comes to sex and nudity. Really, are they actually watching our shows or movies? America is supposed to be all progressive and liberal, yet they freak out upon seeing a suckling infant. I don't get it either. Has that all changed?---why am I thinking Carrie Bradshaw from Sex in the City.

So if we’re going to show more or less, we might as well look good doing it. First off, don’t compare yourself to ladies in magazines, we don’t have the luxury of air-brushing. Don’t compare yourself to actors doing nude scenes. They are paid millions to work their asses off, literally. Just be yourself, the best YOU can be, your best body, feel good about yourself.

I went from this to a workout, yes strange. In the spirit of Fifty Shades of Grey and looking good however you want to dressed or un-dressed. I’m giving you the Fifty Shades of Grey workout. And don't read the damn book on the treadmill!

By the way I read 2 pages of the book and I turned Fifty Shades of Red……….

Try this workout, it's total body circuit style 
let me know what you think……

Fifty Shades of Grey Workout

Warmup (50 reps total)

Bodyweight Squats 25 reps

Pushups 9 reps

Reverse Lunge 8 each leg

Circuit 1   (50 reps each move)  see reps below

1A Squat & Press

1B DB Row

1C Reverse Lunge (reps 1 side)

1D Straight Leg Sit-up –hold hands in front –DON’T anchor feet

*Perform in circuit ---- Do 1A 1B 1C 1D rest 1 min (SET 1 20 REPS EA) (SET 2 20 REPS EA) (SET 3 10 REPS EA) –set 3 increase weight

Circuit 2   (50 seconds each)

2A  Alternate Front Lunges

2B Pushup

2C Get ups 25 seconds each side

2D 2 way Jacks (jumping jacks –hands out like lateral raise alt with hands like front raise)

2E 3 side Squat Jumps

*Perform in circuit ----  50 seconds each move Do 2A 2B 2C 2D 2E rest 1 min REPEAT 1 or 2 times

Finisher   (50 seconds each) (Optional)

3A  Crossover Dynamic Squats

3B Ski Hops

3C Prone Jacks or Squat Thrusts or Burpee

*Perform in circuit ----  50 seconds each move Do 3A 3B 3C rest 1 min REPEAT 1 or 2 times

Camping with LA.........A Friday Circuit!

Thanks Guys----great job today!

Summer Program Special

It’s almost that time of year! Schools out……..  Many kids are joining local gyms, which is great. The problem is for most of them they are left on their own to workout how they want and do whatever fits in that day. Not the way to go!

There’s more to an effective program than just Bench Pressing and bicep curls…….

Don’t learn the wrong way!!!!!!! Get the most from your workouts!

Fail to plan…….Plan to fail!!!!!

One of the most important things to remember when starting an exercise program is.. You can’t just WING IT……in order to get in shape and make changes. You need a planned structured approach…..

Or you are new to gym and you’re not sure what to do for a workout……….

Take advantage of the gym staff or Personal Trainer at your gym-make sure to use proper form to avoid injury and get the most out of your workout!

Want more of a one-on-one experience?  MarkOne Fitness is offering a Summer Program Special for you or your Child (12 & up).

2 – (1-on-1 )     qty 2 (1)  Hour Sessions & a written program ---3 days a week program.  

The (2) sessions will be used to go over exercise form and do the program itself. Full email or phone support if you have any questions during the time you are on the program.

Just let me know where you’ll be doing the workouts once you are on your own. If it’s at home just send me a list of the equipment you have -----it can just be Bodyweight ---

Want to get ready for the Fall Season? Now’s the time to think ahead.

We’re here to make that happen!                  info@mark1fitness.com

Yes we're Outside!!!!!

Markone Outdoor Fitness

With this weather we'll be out there soon!!!
Looking for 3 classes this spring.

AM CLASSES
7am WED &  FRI            STARTS April 4th
9:15am WED & FRI        STARTS April 6th

PM CLASS
6:15pm MON & WED   STARTS April 23rd

Are you afraid of joining a gym?

Hiring a personal training or joining a gym for the first time should be an uplifting experience. The gym or studio should be inviting and create a pleasant atmosphere. But guess what? Not everyone feels that way. Did you know many people are still intimidated at the gym and for some it’s the reason they stay away. 

That’s sad, but I know it continues to happen. For some, the hardest part of working out is not the cardio, the weight room or even the aerobic classes -- it's walking into the gym. It's very difficult to make the first trip to the gym when you're unsure whether you're doing things correctly or when you're conscious of your body and ability. Making the transition from working out in the privacy of your home and into the public eye is a big step for you and you’re not alone.

You should not let those fears hold you back. Overcoming this intimidation is key for fitness success. I think if you took a survey, you’d find that many of us have been there. We've all been beginners at one time or another at the gym. And I can almost guarantee you that every one of us felt the exact same feeling - pure intimidation.

Okay, so how do we get past this? First off, don’t be fooled by some of the marketing that goes out. You know what I’m talking about. Some of these health club ads only show the super-fit and most beautiful people. You almost never see overweight people sweating hard to lose a pound or two in gym ads. The Super Buff, that’s what sells. But in reality, you’re going to see all kinds of people -- young, old, skinny, heavy, male and female. Keep in mind, everyone at the gym is in the same situation, and not everyone is a 25-year-old Fitness Model. Think back to your first day of school (I can’t it was too long ago). It was tough, may not have liked it, it may have seemed strange and lots of people hate it. But you got through it and you will do fine.

Another reason I always hear is that everyone else will already be in great shape. So basically you’re saying we’re not 'in shape enough' to go to the gym! Think about that, does that make any sense? But I can see this happening, it’s unfortunate, but when folks are out of shape, especially when they are overweight, they feel self-conscious. The truth is no one's perfect. And everyone is at the gym for the same reason – to make changes and improve. In reality everyone there is as self conscious as you! When you are worrying about what THEY are thinking they are sitting there worrying about what YOU are thinking. So relax chill out. Nobody cares.

Go in with a plan. Knowing exactly what you're going to do and the equipment you plan to use gives you focus, which takes your mind off of what other people are thinking and eliminates those awkward moments of wandering all over the place.

Set yourself up. If you still can’t get past this, try exercising outside of the gym. Start out just walking or set up a small gym in your home. If you don’t want to buy anything, start doing push-ups, squats, sit-ups, dips, etc. at home every day. Once you feel more comfortable with yourself, get into the gym and get over your fear.

Grab a partner. Another way to ease into it, get a small group together or grab a partner. Working out with a friend or in a group also helps some people gain confidence at the gym. And it's another way to motivate you to show up for your workout.

Workout during off-peak hours. Most gyms are busy in the early morning, lunch time, and after work. To avoid the crowds, schedule your workouts for mid-morning, mid-afternoon, or late at night, which could make you feel more at ease. 

Change your perspective on size and weight. When you go to the gym, stop obsessing over the scale and concentrate more on better health and increased energy levels. Give yourself a break and enjoy your experiences at the gym – you’ll be much more likely to go back.

Don't worry about impressing anyone. You're there for one reason – you and you only. Don't worry about what anyone else thinks, says, is wearing, how they look at you, how much you lift, etc. It's all about you and this is just the place you go to get your health on track and reach those fitness goals.

Hire a personal trainer. Even just one session with a personal trainer can set you up with a full workout based on your individual goals. The trainer will also educate you on good form, teach you how to use the equipment, and support you as you learn new exercises.

Find a smaller Training Facility. This is where I say try MarkOne Fitness! But seriously, there are many smaller studios that focus more on one-on-one training, where it’s just you and your trainer.

Schedule an orientation. Take advantage of free training sessions – these are great resources that will help you learn more about the equipment, classes and everything your gym has to offer. Getting familiar with the equipment and what’s available to you will make you feel more comfortable and you’ll have more confidence working out.

Once you’re in the gym. Don't be afraid to ask for help. They have staffs for a reason. If you’re not comfortable with someone at first, go to the next.

Remember that saying. A Journey of Thousand Miles Begins With a Single Step. Take that first step!

Always keep in mind that you have to start somewhere. You also have to start sometime, and what better time than now! Get yourself into a gym or hire that personal trainer and put your fears behind you!



Keep Training!

mh

Field of (Fitness) Dreams!

How many of us have seen Field of Dreams? If not, you better rent it. If you've seen it, who can forget that line, the Voice saying, “If you build it, he will come.” It’s a great line from a fantastic movie. I was just watching it on TV, and it got me thinking.  I know dangerous.... There were many messages and life lessons in this movie. I think of believing and visualization.

How does this relate to Fitness? If you think about fitness and body transformation, believing and visualizing become important factors once you set your goals.

Visualizing what you want in life and keeping that picture in your mind can do wonders and keep you on track and keep you going. A great way to start is by writing what you want down on paper and putting it in as many places as possible. Writing down what you hope to achieve and reading it throughout the day as a reminder will help keep your goals as a top priority in your life. Setting a date for a certain goal is also very helpful. Deciding you want to reach a weight by a certain date written on your calendar can act as a very powerful prompt to stay motivated. Keeping a journal also works great as an incentive. Seeing incremental improvements, whether it's in improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation, seeing how clean you’ve been eating can also help. Seeing it on paper is beneficial, if you see that you are improving it can only help your desire increase. Witnessing your own improvement through diet and a workout routine will not only increase your motivation to exercise but enhance your life and help you develop yourself into the best person you can be, and deserve to be!

You truly have to believe it to achieve it! Believe in yourself and realize that you can make a difference and then set out to achieve it. I believe whether you realize it or not, you have achieved exactly what you have believed was possible. If you don’t believe you can achieve a goal, then what do you think your chances are of reaching that goal?

All great feats and success stories begin from a single idea. It’s not just a magic wand waved over you, it takes work. Once you get that focus and create that idea that you can lose weight and transform your body, you then know it is possible to reach that goal. Sometimes what may be lacking is your belief in yourself. Do you believe that you have the qualities that it takes to succeed? Do you believe you can do this? Qualities like determination and commitment are required to lose weight and get yourself in better shape. But you have to believe in yourself.......

Now you’re going to be tested. And you're going to have ups and downs. Self-doubt can mess with your motivation and keep you from reaching your goals. One thing to always keep in mind, you have to be realistic. One of the biggest reasons for failure is that people often set unrealistic goals. You may need to start with goals that are easily achievable and then move on to the next level. Yes if you’re a beginner or someone who’s starting up after a long lay-off, you may have to take baby-steps. Since the mind plays such a big role in the success of any fitness program, sometimes you need to coax it along with small victories to keep it geared for greater success.

Believing in yourself starts with a clear understanding of what you want and your ability to achieve it. Keep this in mind, PLANNING is key, you imagine something for yourself and then create a plan to reach that goal. Having a fitness or weight loss goal are great examples of goals we often desire. A problem some of us run into is our past experiences, don’t let this hinder you. It may be something you tried years ago, forget it. Your goal now is not to win a trophy or make the cheer-leading squad -- you want to exercise to stay healthy, reach your desired goals and enjoy your life.

You can’t let past experiences or negative thoughts hold you back from going after a goal that you want to achieve. Keep believing, visualize what you want, and you’ll be on your way to achieving it.

“If you build it, he will come.”

Keep Training!!
MH

Check out these Cardio Myths

What do you guys think? This month I've seen more and more folks doing slow cardio---the gyms are packed, New Years, right?. Great if you're just starting out.
 
Check out this article on Cardio Myths
7 Popular Cardio Myths

Benefits of ANY type of cardio:

• Any movement is great for your system.
• Great heart health.
• Makes you feel good.
• Burns calories while you do the work.
• Clears your head after a tough day or gets you started in the morning.
• Builds Endurance.
• Helps coming back from a long layoff or injury.
• Great for beginners.
• Great for overweight   There are many more reasons to do your cardio --I never diss hard work.

Now for folks that want to reach that next level and folks that want body-fat loss and body transformation. Intervals are superior-----

You don't need equipment to do Intervals --check out some metabolic stuff with some "Fitness Toys"