New Group Fitness Class Schedule

Mon 6:15pm  & Fri 9:15am    Roudenbush
 
Wed 6:15pm  Nashoba Tech Westford  

Wed & Fri 7am     33 Providence rd

Westford Regency (members)   4 classes Tues 6am    Thurs6:45am/6:35pm & Sat 9:30am

Mother's Day Make-over Final Results!

Body Transformation: Laurie Merrill Lost 26 Pounds, 18 Inches, 3 sizes and 9% Bodyfat in 10 weeks!

Let’s go back to Early May 2013. Westford Regency Health Club was going to be running a “Mother’s Day Make-Over” for its’ female Members. All our ladies were eligible and a “winner” would be selected based on their written essay and why they should be selected. We did get a great response and selecting the candidate was more difficult than I anticipated. The winner would receive a training program, 1on1 training sessions and a food plan to help them reach their goals. The program would be 10 weeks and you were required to workout 5-6 times a week with several on your own. We had many worthy candidates and after going back and forth on our final 3 we decided on Laurie Merrill and she turned out to be a great choice!
Laurie is a 33 year old mother of 2 young children. In her essay she explained she had been battling with losing the last twenty pounds that would get her back to her pre-baby weight.  Prior to the contest Laurie had taken that first Major step, joining a Health Club and then working out. After several months of working out 5-6 days a week she wasn’t really losing any weight and really needed the help. And I love when she wrote, “Not only do I want to lose the weight for myself, but I want to be healthy for my family”.

Lesson #1 ---Laurie was definitely getting in better shape by working out on her own.  But did she have a plan? Not really. I love this saying –“If you fail to plan, plan to fail”. Now don’t get me wrong. I think it’s great that folks get to the gym and move. That’s what it’s all about. But if you have a specific goal (and you should) it’s important you have a plan in place. I see too many times people just come to the gym and randomly do exercises and or do JUST CARDIO. If Body-transformation is your goal –this is NOT the way to go!

First Change –You’re going to lift weights and NOT the pink dumbbells. Yes you’re going to lift heavier weights and you’re NOT going to bulk-up ----(ladies it takes a lot to pack on muscle). I wouldn’t have called Laurie a “Cardio Queen” but if anything she may have been doing more “aerobic” activities than resistance training. Again, the science supports this –the best way to change your body and lose bodyfat is resistance training. This means lifting moderate weights and training large muscles like your legs, chest and back and not sitting on a cardio machine reading a magazine!

Laurie’s workout Plan.

The training plan was progressive, so we started out slow and built up off each week’s workouts. I wanted and she wanted to look and feel like an athlete. So we continuously monitored the response to her body and made appropriate changes to the plan to stay on track.  We changed up her routine all the time. It changed continuously as her strength and endurance improved. We started out with 3 full-body workouts a week and 2 steady state cardio sessions (30 min). She also did several Classes we have here at the Regency instead of a cardio session. After a solid month of training we introduced Metabolic circuit training and intervals to the mix.

A week could look like this:

Monday - Fullbody Workout

Tuesday - Cardio 40 minutes

Wednesday - Fullbody Workout

Thursday - Cardio 40 minutes

Friday - Fullbody Workout

Saturday - OFF

Sunday - OFF

 Sample workout:

Circuit #1    Squat & Press 15 reps   DB Row 12 reps   Mt Climber 30sesc    3 sets

Circuit # 2    Rev Lunge 15 reps  Chest Press 12 reps   Squat Jumps 15 reps  3 sets

Circuit #3     Deadlift 10 reps     Triceps Extensions 15 reps    3 sets

Circuit # 4    Jumping Jacks/Good Morning/ Skaters/Burpee  30sec/10sec rest ea.  

Food Plan

Most important change ---FOOD------ Another great quote: “You cannot out-train  a poor diet”. NEVER –(unless you’re 18)………..

Laurie was typical of many mothers. Skipping breakfast and eating off her children’s plates. So we changed all of this –Eating Clean. Laurie already had an understanding of what healthy eating was. She may have been inconsistent with her food plan and wasn’t getting enough protein but she was aware of all this and was willing to make the necessary adjustments. Once we made the change to eating clean I think Laurie was surprised at how much food you can eat with this plan and the pounds were just coming off. As we got closer to the end of the program we cut back on starchy carbs towards the end of the day and increased her vegetable intake –this helped to burn off those last 5 pounds.

Summary

1. Weight training is what really makes a difference. No amount of cardio can do what weights do to your body.
2. You don’t become big and bulky by lifting weights and you can really sculpt your body with weights.
3. Eating clean is a lifestyle. It is not a diet. And you can exercise all you want but if you don’t watch your portions, even if what you are eating is totally healthy it eventually gets stored as extra fat.

More from Laurie

Were there any unique challenges or circumstances that made your transformation particularly difficult? The biggest challenge I faced was myself. Being a mom of 2 young boys I had to work around school/playroom schedules and sick children. If I wasn't able to make it to the gym one day, I was sure to work out at home.

How are you currently training, and has your training changed since the completion of your transformation?    I am still working out and using the training program. As well as following the nutrition plan.

Did you allow yourself cheat meals?                                                                                                                 There were a couple instances where I fell off of the nutrition plan when in public situations and had to get creative with what I chose to eat. Because Laurie was losing the 1-2 pounds each week we allowed the once a week higher carb meal ---the Eat Clean Plan encourages a once a week “cheat” meal if it doesn’t trigger a cheat weekend.

What supplements did you use during your transformation?   I took a multivitamin and protein powder for shakes. 

What are your best tips for someone looking to make their own transformation?    Make sure that you are starting this program at a time when you are able to give 100% to it. The more hard work and dedication you put into it the better the results. I thoroughly enjoyed working out and challenging myself.

How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?  It was easy for me to stay motivated. I was not happy and knew I wanted a change. The more I worked out, the more results I saw and it kept me going. My advice to someone else is when you are losing your motivation or are thinking of quitting, just remember what it was that got you to start the program in the first place. For me, it was my kids and wanting to be healthy for them.

What is your life like now that you’ve made a transformation? AMAZING! I have my self-confidence back. I'm fitting into clothes that have been sitting in the back if my closet for years. Not only am I thinner but I'm stronger too! When I started the program I couldn't even do a push up, now I'm in the best shape of my life.

You seem to be motivating a lot of women at the gym lately. I just get really excited and happy when people approach me and tell me that I am motivating to them! I never thought that I would motivate and inspire other people and it’s such a great feeling when people in my gym come up to me and tell me that I do inspire them! It’s fabulous!

Here are some things to remember if you’re ready to take a similar journey:

• You need to be mentally prepared with how you will handle your accomplished goals, challenges and negativity.  

• Keep healthy foods around and something with you in the car.  Be prepared and try to keep junk foods out of your home. Especially at the beginning of this process. I know it’s tough with kids. This way you create a no fail situation
•  Have a small support group, even if it’s just one person.  But that person is someone you can vent to, cry to and share your accomplishments with.  Not everyone will understand why and that is ok.  Just make sure someone does so you can share your joy! Laurie’s husband was fantastic and super-supportive. Without that help it would have been a more difficult journey.
•  You aren’t in competition with anyone else but yourself. Focus on becoming the best YOU and being happy in your own skin first and foremost! Master that, and everything else will fall into place naturally. That competition with yourself could mean a better time, 1 more pushup……..
•  Never underestimate the power of eating ENOUGH. Make sure you’re getting enough calories. Never going below 1200. Make sure you get enough food during the day to fuel your body in order to lose that weight!
•  Set those goals. Give yourself a deadline. Laurie set her goals and I gave her a deadline. It wasn’t done to add pressure. It’s always best mentally to have something you’re striving for.
•  Consistency is the Key!

 Okay there it is in a nutshell. 10 weeks for a total transformation, both mind and body. Laurie did a fantastic job. She came in with many questions and maybe a lack of confidence. By the end of this she had that confidence back and got in the best shape of her life. As a trainer these are things that make it all worth it. I saw a young woman come to us looking for a change and not knowing the best way to get it done. She got it done in a big way. She is a joy to train and never quit or made any excuses. She followed the plan and never complained when the workouts got tougher. Two young children and working around that schedule. Through sickness, a vacation smack through the middle of summer. There was NO stopping her!  She killed it! Pictures speak for themselves. Laurie you made me proud. Thanks for your hard work and dedication. There’s no stopping you!

 

Final weigh-in --Mother's Day Make-over

Great job Laurie!!

Week 8 Update (20 lbs Lost)

Laurie is doing a tremendous job. Normally with this type of program you may plateau somewhere along the line. She's been consistent with her weight loss. We're trying for 1-2 lbs a week while she keeps her strength up.

This week I want to cycle her carbs ---2 high days and the rest of the week increasing her veggies. So far so good...she's had a boost of energy!

2 weeks to go --Before & After pictures! She's already reached her goal of 20 POUNDS LOST! She wants 5 more......Great job Laurie!!

This week she worked out with her friend Katie ---thanks for joining us!

Week 7 Update -Make-over Mom

Quick update ---Week 7 ---My little Rock Star Laurie --Down 15 lbs.
We're working 2 full-body workouts and 1 Metabolic workout each week.
We've added 2 interval sessions each week ---
Most important clean eating -NO ALCOHOL during the week --sorry.

You don't have to gain weight on Vacation....Keep Moving!!

Yes, summer is in full swing, and the 4th of July is just days away! Some of you are lucky enough to be on vacation this week. Hope the weather is better than what we’re getting here!

Even my little make-over Mom Laurie is on vacation this week. Now I couldn’t give her the entire week off. I know I’m mean, right? No, not at all. She’s lost over 8lbs this first month and she wants to keep this momentum going. And yes, she’ll still have a great time. She has a workout and food plan and she will do her best to stick to it.

Summer in general can be a difficult time to get your workouts in. It shouldn’t be, there’s too many things we can do outdoors. But when we go away on vacation it can be easy to let our fitness plans fall to the wayside.

Doesn’t matter where you’re going, it’s always possible to find a way to get a good workout in. A vacation week doesn’t have to be as intense as you normally workout. Some of you may not have missed a workout in months, so maybe just walking would suffice.

Keep on top of things with these quick tips for fitting a good workout into your vacation schedule.  

Cardio is the best way to ensure that you stay in shape on your vacation. There are so many different varieties that it won’t seem like “work” at all. Now the beach can be great cardio. I love to walk the beach several times during the day. Especially after I eat some gummie bears……….Yes take advantage of the soft sand. Play it safe and think power walk. The thing about taking a brisk walk in sand it can burn twice as many calories as walking on a flat surface. When you’re on the beach have fun and move. If you’re lucky enough to find a volleyball game, join in. Yes, you’ll burn calories. Surfing, swimming and tossing the football are all good ways to not only have fun, but burn additional calories.  And yes running, if that’s your thing.  Go for it! So put down the Kindle and get out there!  

Not at the beach? Try some bike riding. This low-intensity exercise burns calories without you even thinking about exercise. Yes even Golf and be some exercise. But please no cart, walk the course and carry those clubs! Tennis anyone? Another great choice.

Now if you’re in the mountains hiking can be a great experience. Not only can you enjoy the sites, but it can be quite a challenging cardio workout. Does your hotel have a gym?  Be sure and make full use of it. See if they have any exercise classes running. Check out the fitness center. Lifting weights or body weight exercises combined with some of the machines will keep you in shape until you return home to your usual workout routine.

Now you don't have to be extreme. It is vacation, but that doesn't mean you throw everything out the window. Have fun! But you don't want to come back home step on the scale and scream........so be smart!!!!!

Whatever you do just keep moving!

Make-over winner Weeks 3 results!

After 3 weeks I'm happy to report Laurie is down 7.2lbs Great Job!

How about a Fitness Goal or Feat?

I was watching G.I. Jane the other night. You know the one with Demi Moore as a Navy Seal. I forgot how ripped she was for that movie, holy crap. But seeing her train was very inspirational, but it got me thinking of Fitness feats or goals we can go for. And remember, establishing goals is one of the most important things to use when trying to lose weight or transform your body. In fact, goal-setting in general is very important in reaching any of our dreams. See Goal Setting

For the most part we’ll have a goal of dropping a few pounds or eating better or a goal of getting to the gym every day.  Not a bad start, I was thinking of something more exciting, something that you’ll have to push yourself to get. And yes, it should be doing something within reason. If you just started working out and your goal is to do a Fitness show by Labor Day, or you just started running and you want to do a marathon by October may be a little lofty….you get the picture.

Okay what then?

Training for an Event 

It’s that time of year where there’s a ton of races going on. The last couple years we’ve seen a new breed of race, like Mudder’s or a Warrior Dash. If that’s your thing, then go for it. If you want traditional then try a 5k or Sprint Race or any other race in your area. If you’re a beginner how about the application you can do on your own “Couch to 5k”. The key to all of this is making that commitment is one of the best ways to get motivated and moving.  Choose something that you think may interest you even if you’re stepping out of your comfort zone. Also, be sure to choose a race that is appropriate for your fitness level but still a challenge.

 

Do a full Pull Up or Chin up

Yes these are tough for all of us especially beginners and females—doing an unassisted pull up is one big audacious goal. If this is a goal a good training strategy would be to make sure you’re getting in your back and bicep training during the week. Keep your reps lower (6-12) and hit the weights with Rows and Lat Pull-down and practice just hanging on the bar. (no not happy hour –chinning bar).

Be a Pushup King or Queen
We all do them (I hope). And many of us do some form of a push-up. But a good goal if you can’t do a standard pushup on your toes is to shoot for the full version or get to that next level. Another idea is number of pushups. Can you do 100 by the end of summer? I just had this conversation with a lovely lady she can do 20 pushups---can she do 25? How about 30 by the end of summer? What do you think Beth?  

Get that Bike Out

Great form of exercise. Something you can do on your own or with a group. You can sign up for races or clubs or increase your mileage or distance. Or how about picking a destination? I did this in my younger days. My goal was riding my bike to Hampton Beach NH. I think it was over 80 miles, but it was fun…just make sure you have a ride home:)

Beat Your Time or Distance 
How about an exercise you’re already doing. Do you want to increase your bench, deadlift or squat? Maybe something timed like a plank? Can you plank for a minute yet? How about 2 minutes? How about a cardio machine? Rowing for distance……I think the list is endless and it can be fun. Keep in mind, if you pick something you have to train for it. Keep going with your usual workouts, but practice and increase your exercise several times per week and increase your time spent in each exercise a little each week. Before you know it, you’ll be surpassing your goals and looking better doing it!  Yes win-win.

Me,

Getting down to 200lbs and doubling my chin-ups. If I do the math that’s……

Mother's Day Make-over Winner!

Thanks Laurie --great job today! Week 2

Westford Regency Bootcamp Class

If you're not a member... What are you waiting for? You’ll find a cardiovascular workout area, Nautilus and free weight rooms, a Jacuzzi, and an aerobic studio. Compete in one of our two racquetball courts. Sharpen your swimming strokes in the 50 foot indoor swimming pool.

I'll be doing 4 Bootcamp Classes for members & Teen Bootcamp





CLUB HOURS
Monday-Thursday: 5:00 a.m. to 9:30 p.m.
Friday: 5:00 a.m. to 8:00 p.m.
Saturday and Sunday: 7:00 a.m. to 6:00 p.m.
TELEPHONE NUMBERS:
Regency Health Club Desk: 978-692-0532
Regency Playroom: 978-692-0772
E-MAIL
Health Club Director-Sue Coombes: scoombes@westfordregency.com

Outdoors -Finally Nice Weather........

3 Class times ---Let's Roll!!

Spring Bootcamp Schedule

NEW Schedule

We're finally Outdoors!!!

Mon/Wed 6:15pm

Wed/Fri 7am

33 Providence Rd Westford

see you then!!!

It's that time of year.........

All right, the peeps are finally gone…….NO more Easter Candy……..

It’s that time of year, if you noticed the stores are gearing up for warmer weather. They are showing more bikinis and short pants. Yes, it’s supposed to be spring, someone should have told us here in New England. Yes, spring is just around the corner……

Some of you have been on a plan for a while and have dropped some weight, but still feel you could drop a few more. Here’s the thing, some of you started out on a new plan and the pounds were dropping, you’re sticking to your plan and getting in all your workouts, but you feel like you’ve crashed. DO NOT GIVE UP!

Warning Warning!!! You hit the dreaded plateau!

The scale won’t budge. Measurements stay the same, no change to how your clothes are fitting. In fact, you may even start to GAIN weight. Noooooooooo………..

This is where we start to panic, this can make a grown man weep……..this is not the time to quit or try another plan. If you’re following a good plan and have everything in place, stay on course…..

Please do not panic. This is where some folks, especially you ladies, think you can just do MORE cardio to try to burn it off. Please off the treadmill…………

 
 
No need to panic…….

First thing, review your goals and make sure you have everything in place.

Number 1.  Do not replace your weight training with cardio. Again, science backs this up –Resistance training is your BEST option when trying to lose body fat and transforming your body. Not the pink dumbbells and not small muscles like biceps or triceps. Think legs, back and chest. Working full-body will burn a tremendous amount of calories. Especially ladies, get stronger. You will not bulk up. Building lean sexy muscle will not only look good and make you appear thinner. It will burn calories at a higher rate WHEN YOU ARE AT REST.

Here are a few ways to get you on your way……helping you bust through any plateau and keep you shedding off unwanted fat.

If you’ve been eating clean for a while –you may have to mix things up.

Plan, Plan , Plan

First thing, take a look at your goals and make sure your plan is still in place.  Write them down. To succeed you have to have an end goal. Don’t just wing it.

Cycle Your Carbs

Not saying going zero carbs –never a good idea. Some folks make things worse when they hit a plateau. That is, they start cutting them out completely. It might work for a day or two, but it’s going to catch up with you. Your body is smart and it will give out the wrong signals and will instantly start slowing down your metabolic rate. This will make fat loss next to impossible, not to mention it’s way too tough following a zero carb diet…………..

A better strategy may be to cycle your carbs. It’s never a good idea to follow a food plan where you’re consuming the exact same number of calories every day. Again, that smart body of yours has to be fooled. An example of carb cycling you could have one day with a very low carb intake and the next you increase your carbs. This will keep the metabolism guessing as to what’s coming next and help keep it revved up higher than it ever was. What that means you lose fat and you have a better chance of holding on to your lean muscle. The added benefit…we enjoy good carbs and kill some of those cravings. As a general rule, have the higher carb intake on days you weight train, and a lower intake on cardio days or rest days. You should increase your fat intake when you reduce your carbs – your body still requires energy.

Often cycling your carbs is all that’s needed to reignite your metabolism and get your fat loss moving again. Now remember, think GOOD carbs, rice, whole grain pasta and quinoa and one of the best Sweet potatoes. If you want more information on carb cycling, a great read is by Chris Powell (ABC’s Extreme Make-over).  Choose to Lose

Cut down the long slow cardio or running and Add High Intensity Interval Training

 

If you’re not fighting injuries and you want to try something new.  That works! Try Interval Training.  Now I have to be honest, it’s not easy, but if fat loss is your goal. Interval training is the most effective form of cardio to boost your metabolism to see increased rates of fat loss. Plus, you’ll see accelerated fitness gains as well.

Intervals can be as easy as just alternating between a run and a walk for 30 minutes. The idea is to push yourself for 15 seconds to 1 minute then rest or SLOW walk for 1 minute. The rest is to allow your heart rate to get back to a normal rate, for exercise(120 beats. or so)

My favorite is sprinting at the High School track. But the options are limitless –any piece of equipment can be used. Just make sure you are still allowing time for sufficient recovery between workouts so that you don’t over train.  And more is not necessarily better. Allow yourself enough time to recover.

Here is an example of interval training Workout

 
So, we still have plenty of time to get ready for the Beach…..let’s go!!!!

Keep Training!!