What is it? FOOD FOOD FOOD...... You eat like crap, you won't lose weight. Do you think you can just exercise those calories off?
NO CHANCE.
Please put your Body-bug down and listen.
EATING CLEAN IS NOT A DIET –IT’S A HEALTHY LIFESTYLE
You can workout everyday for 2 hours and if you're still eating processed food, starchy carbs, sugar, and drinking alcohol -Guess what? You're not going to reach your goals -SORRY.
YOU CAN'T OUT-TRAIN A POOR DIET!!!
Do you have to give up everything you enjoy --NO. It's portion control and eating clean 90% of the time.
There are other factors to consider:
How much weight do you have to lose?
What timeframe?
What are your goals?
Well, first thing what are your goals? If it’s fat loss then you need to find time to work out CORRECTLY and eat a good clean diet, NOT DEPRIVATION! It does take some effort. Before anything you have to make sure you’re eating correctly. You need to watch your diet when you’re unable to be as active. As you get older, your metabolism slows down, and this means you’ll put (fat) weight on more quickly and easily if you’re not focused. Try this tip…
My number one tip is keeping a Food Journal –sorry but it works, especially in the beginning of a fitness plan. Write down everything you eat and drink for a week, and we’ll analyze. Sometimes people are surprised when it’s written down and they see just how much they take in. I’ve seen it all. I had one client who claimed to be eating perfectly when we reviewed her journal I saw 4 bananas in one day ---yes it’s fruit, but a bit much for one day.
Remember the keys to getting lean.
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
It's not all about working out --it's the combination of Food, Exercise, Rest and enjoying your life!
Keep Training!
Thursday, April 29, 2010
Friday, April 16, 2010
Friday morning mayhem!
Friday Bootcamp --weather was not too great --but the rain stopped for an hour.
Great job ladies!
Here's circuit #2
Great job ladies!
Here's circuit #2
Wednesday, April 14, 2010
Outdoor Bootcamp 4/14
Weather was awesome today for Bootcamp. Today was Pink & Grey day --ladies looked great!
Friday will be yellow & green day!
Here's one of circuits done today ---30s work 15s rest.
Friday will be yellow & green day!
Here's one of circuits done today ---30s work 15s rest.
Sunday, April 4, 2010
MarkOne Fitness Outdoor Bootcamp Starts this week!
It's Easter weekend, great weather Spring is in the air!
Outdoor Bootcamp starts session 1 this week.
April 7 ----WED & FRI 9:15 - 10:00
Another time has been added starting April 28 7:00am - 7:45am WED & FRI
Spring Schedule
Session 1 Wed & Fri 9:15 -10:00am (FULL CLASS - 1 spot open)
April 7, 9, 14, 16, 28, 30, May 5, 7, 12, 14 ( week of 19th is school vacation NO Bootcamp)
Session 2 Wed & Fri 9:15 -10:00am
May 19, 21, 26, 28, June 2, 4, 9, 11, 16, 18
NEW CLASS ADDED
Spring / Summer Sessions: (5 WEEKS) 7:00 -7:45am Wed & Fri Starting April 28
Session 1 April 28, 30, May 5, 7, 12, 14, 19, 21, 26, 28
Session 2 June 2, 4, 9, 11, 16, 18, 23, 25, 30, July 2
MarkOne Fitness Outdoor Bootcamp
Bootcamp for fat loss doesn’t have to kill you or beat you up so you don’t want to come back. As a trainer I find the biggest obstacle is satisfying everyone. As you know, not everyone is at the same fitness level or have similar injury histories or likes and dislikes. I take that back, (everyone hates BURPEES!). My point is, some folks will claim it’s too difficult and hardcore folks may think it’s a piece of cake. That’s where exercise progressions come into play. Many exercises have several levels. If you’re participating in a Bootcamp your trainer should give you these options and you should take advantage of this……
Another issue I find is people generally push themselves harder in a group setting. Yes competitive folks hate to feel inferior and will push themselves to the edge and others will stop at the first sign of sweat on their foreheads. This can be good or bad. It’s great when clients push themselves out of their comfort zones and try to keep up and increase their intensity. That’s the idea for making positive changes to your body. On the other side of this, some beginners or folks not used to this pace try to keep up with Suzie Six-pack and eventually get injured. The key here –“Listen to your body first and your Instructor second.” Be SMART!
Bootcamps should include warm-ups and a cool-down. The circuit part of "boot camp" is designed to disrupt your metabolism and elevate your EPOC (Elevated Post-Oxygen Consumption -which is the most important aspect to losing weight and fat). Circuits may range from 20 seconds of work to 1 minute, with rests from 10 seconds to 1 minute between stations.
Not only will you lose weight and get in great shape. You should start to move more efficiently, feel better, strengthen your core so your back stops hurting and be able to do everyday activities with ease.
Again Bootcamps can be part of a good fitness plan. A good eating plan and a smart strength training plan MUST be part of the entire program. THAT’S HOW YOU CHANGE YOUR BODY!
EACH CLASS IS LIMITED TO 12 BOOT CAMPERS SO ACT FAST!
How do I sign-up?
Step 1: Send confirmation email to markjhebert@mark1fitness.com
Step 2: A registration and release form will be forwarded to you –print out and bring to 1st class
Note: All payments are due before 1st camp class begins. To ensure your spot is secure we recommend mailing your payment to address below.
MarkOne Fitness Boot Camp is a recurring five week group fitness program of exercise, nutritional consulting and fun. You will be inspired and led by your certified personal trainer through your daily training and nutritional education. This is NOT a military style "boot camp" in any form. We offer a supervised group based fitness boot camp that focuses on substantially increasing your fitness level and assisting you in achieving your desired fitness goals.
Will I be able to participate if I'm not in good shape?
Absolutely. All fitness levels are welcome to participate. Your safety is paramount, so you'll never be asked to perform more than you're capable of doing. We have a wide range of fitness levels that attend, from very athletic to sedentary and everyone in between. You'll never feel out of place because camp is uniquely structured so that all participants work at their own pace. But they're all expected to work hard!
Are there any pre-requisites?
All of our exercises are scalable to most fitness levels. With that said, you should be able to jog for 30-60 second periods. Slow jogging is fine. We perform very short runs and in order for you to participate with the entire group, a minimum of slow jogging is necessary.
What should I bring to Bootcamp? Most important thing is water, you have to stay hydrated. We’re outside, so gloves (you will have hands on grass) and maybe a hat. I do provide mats, (and I do clean them) but if you’re a germ-a-phob like me you may want to bring your own. Oh yea, bring a great attitude and you’ll reward yourself with great results! We'll provide all additional equipment, motivation, and accountability you'll need. Oh, and make sure NOT to come on an empty stomach. We don't want you to get light headed during our fun and energizing workouts!
Will other times be available in the future? That depends. We would love to accommodate everyone. If you have suggestions or have a group of people that are interested in other days or times let us know we'll work to make that happen.
Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, Valslides and exercise tubing and other body weight exercises...the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.
Boot camp workouts are:
• A great way to burn lots of calories.
• Efficient - you work your whole body in a short period of time.
• Fun - each exercise is different so you don't get bored.
• Easy to fit in to a busy schedule - You can do it anywhere with little equipment.
• As challenging as you want them to be.
Outdoor Bootcamp starts session 1 this week.
April 7 ----WED & FRI 9:15 - 10:00
Another time has been added starting April 28 7:00am - 7:45am WED & FRI
Spring Schedule
Session 1 Wed & Fri 9:15 -10:00am (FULL CLASS - 1 spot open)
April 7, 9, 14, 16, 28, 30, May 5, 7, 12, 14 ( week of 19th is school vacation NO Bootcamp)
Session 2 Wed & Fri 9:15 -10:00am
May 19, 21, 26, 28, June 2, 4, 9, 11, 16, 18
NEW CLASS ADDED
Spring / Summer Sessions: (5 WEEKS) 7:00 -7:45am Wed & Fri Starting April 28
Session 1 April 28, 30, May 5, 7, 12, 14, 19, 21, 26, 28
Session 2 June 2, 4, 9, 11, 16, 18, 23, 25, 30, July 2
MarkOne Fitness Outdoor Bootcamp
Bootcamp for fat loss doesn’t have to kill you or beat you up so you don’t want to come back. As a trainer I find the biggest obstacle is satisfying everyone. As you know, not everyone is at the same fitness level or have similar injury histories or likes and dislikes. I take that back, (everyone hates BURPEES!). My point is, some folks will claim it’s too difficult and hardcore folks may think it’s a piece of cake. That’s where exercise progressions come into play. Many exercises have several levels. If you’re participating in a Bootcamp your trainer should give you these options and you should take advantage of this……
Another issue I find is people generally push themselves harder in a group setting. Yes competitive folks hate to feel inferior and will push themselves to the edge and others will stop at the first sign of sweat on their foreheads. This can be good or bad. It’s great when clients push themselves out of their comfort zones and try to keep up and increase their intensity. That’s the idea for making positive changes to your body. On the other side of this, some beginners or folks not used to this pace try to keep up with Suzie Six-pack and eventually get injured. The key here –“Listen to your body first and your Instructor second.” Be SMART!
Bootcamps should include warm-ups and a cool-down. The circuit part of "boot camp" is designed to disrupt your metabolism and elevate your EPOC (Elevated Post-Oxygen Consumption -which is the most important aspect to losing weight and fat). Circuits may range from 20 seconds of work to 1 minute, with rests from 10 seconds to 1 minute between stations.
Not only will you lose weight and get in great shape. You should start to move more efficiently, feel better, strengthen your core so your back stops hurting and be able to do everyday activities with ease.
Again Bootcamps can be part of a good fitness plan. A good eating plan and a smart strength training plan MUST be part of the entire program. THAT’S HOW YOU CHANGE YOUR BODY!
EACH CLASS IS LIMITED TO 12 BOOT CAMPERS SO ACT FAST!
How do I sign-up?
Step 1: Send confirmation email to markjhebert@mark1fitness.com
Step 2: A registration and release form will be forwarded to you –print out and bring to 1st class
Note: All payments are due before 1st camp class begins. To ensure your spot is secure we recommend mailing your payment to address below.
MarkOne Fitness Boot Camp is a recurring five week group fitness program of exercise, nutritional consulting and fun. You will be inspired and led by your certified personal trainer through your daily training and nutritional education. This is NOT a military style "boot camp" in any form. We offer a supervised group based fitness boot camp that focuses on substantially increasing your fitness level and assisting you in achieving your desired fitness goals.
Will I be able to participate if I'm not in good shape?
Absolutely. All fitness levels are welcome to participate. Your safety is paramount, so you'll never be asked to perform more than you're capable of doing. We have a wide range of fitness levels that attend, from very athletic to sedentary and everyone in between. You'll never feel out of place because camp is uniquely structured so that all participants work at their own pace. But they're all expected to work hard!
Are there any pre-requisites?
All of our exercises are scalable to most fitness levels. With that said, you should be able to jog for 30-60 second periods. Slow jogging is fine. We perform very short runs and in order for you to participate with the entire group, a minimum of slow jogging is necessary.
What should I bring to Bootcamp? Most important thing is water, you have to stay hydrated. We’re outside, so gloves (you will have hands on grass) and maybe a hat. I do provide mats, (and I do clean them) but if you’re a germ-a-phob like me you may want to bring your own. Oh yea, bring a great attitude and you’ll reward yourself with great results! We'll provide all additional equipment, motivation, and accountability you'll need. Oh, and make sure NOT to come on an empty stomach. We don't want you to get light headed during our fun and energizing workouts!
Will other times be available in the future? That depends. We would love to accommodate everyone. If you have suggestions or have a group of people that are interested in other days or times let us know we'll work to make that happen.
Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, Valslides and exercise tubing and other body weight exercises...the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.
Boot camp workouts are:
• A great way to burn lots of calories.
• Efficient - you work your whole body in a short period of time.
• Fun - each exercise is different so you don't get bored.
• Easy to fit in to a busy schedule - You can do it anywhere with little equipment.
• As challenging as you want them to be.
Wednesday, March 24, 2010
For women, fighting flab requires an hour a day
Just what we suspected, the guidelines were a little understated.
A new study suggests that current U.S. exercise guidelines won’t stop weight gain. Even if you eat the same amount of calories, unless you exercise at a moderate intensity for at least 1 hour a day, you will gain weight as you age!
http://www.kitv.com/health/22922245/detail.html
What’s that sound? I just heard millions of treadmills being punched or hopefully turned back on to do some interval work! Seriously, this has been known for a while. Not enough emphasis was put on the correct exercise duration combined with eating a balanced clean diet. I’m hoping women reading that article don’t look at the amount of work needed to get results and just end up becoming more frustrated and quit.
There’s a lesson here. Healthy weight loss is all about balance and consistency. We’re not talking about starving yourself, its healthy food, portion control and eliminating processed foods and sugar. Not deprivation and giving up everything you enjoy. And we’re not talking about working out 2-3 hours a day. If you eat correctly, then 45 minutes 5-6 days a week will work for fat loss.
Exercise alone won't stop weight gain while getting older without cutting calories!
With exercise it’s the same deal; DON’T be overwhelmed by the amount of work. Again, it’s consistency. Yes as we get older our bodies may work against us, but a GOOD program goes a long way. Even if you don’t get the amount of exercise that’s recommended there’s other major benefits.
Even a little exercise is good for your health even if it won't make you thin.
Some of the benefits of exercise:
I think most of us already knew this but not everyone faced facts. It does take some work and proper planning. Your food plan will always be the best tool for fat loss. Exercise is not the primary tool for losing fat and thinking it is will cause more frustration than what its’ worth.
What does work?
Eating clean with an occasional treat and working out with a good plan. Eat great 90% of the time, workout 3 resistance days and 3 interval days and you’ll get to where you want to go! No BS!
Think about getting back to eating real food and proper portions. I see too many folks just going through the motions when it comes to food. Be aware, sit down to eat, not driving in your car and eating. Don’t eat more because you don’t want to throw it away or eating off of your child’s plate. Yes, leftovers are okay. Don’t eat or drink while you’re standing in front of your fridge. When you eat you should recognize that you’re eating and you acknowledge the food you are taking in. EATING CAN NOT BE MINDLESS. It serves a purpose. And that purpose is your health and well-being!
A new study suggests that current U.S. exercise guidelines won’t stop weight gain. Even if you eat the same amount of calories, unless you exercise at a moderate intensity for at least 1 hour a day, you will gain weight as you age!
http://www.kitv.com/health/22922245/detail.html
What’s that sound? I just heard millions of treadmills being punched or hopefully turned back on to do some interval work! Seriously, this has been known for a while. Not enough emphasis was put on the correct exercise duration combined with eating a balanced clean diet. I’m hoping women reading that article don’t look at the amount of work needed to get results and just end up becoming more frustrated and quit.
There’s a lesson here. Healthy weight loss is all about balance and consistency. We’re not talking about starving yourself, its healthy food, portion control and eliminating processed foods and sugar. Not deprivation and giving up everything you enjoy. And we’re not talking about working out 2-3 hours a day. If you eat correctly, then 45 minutes 5-6 days a week will work for fat loss.
Exercise alone won't stop weight gain while getting older without cutting calories!
With exercise it’s the same deal; DON’T be overwhelmed by the amount of work. Again, it’s consistency. Yes as we get older our bodies may work against us, but a GOOD program goes a long way. Even if you don’t get the amount of exercise that’s recommended there’s other major benefits.
Even a little exercise is good for your health even if it won't make you thin.
Some of the benefits of exercise:
- Gain More Energy
- Improves your Mood
- Combat Chronic Diseases
- Improves your Cardiovascular Health
- Reduces the Risk of Cancer
- Improves your Self-Esteem
- Stronger Muscles
- Better Looking Skin
- Increased Brain Power
- Less Sick Days
I think most of us already knew this but not everyone faced facts. It does take some work and proper planning. Your food plan will always be the best tool for fat loss. Exercise is not the primary tool for losing fat and thinking it is will cause more frustration than what its’ worth.
What does work?
Eating clean with an occasional treat and working out with a good plan. Eat great 90% of the time, workout 3 resistance days and 3 interval days and you’ll get to where you want to go! No BS!
Think about getting back to eating real food and proper portions. I see too many folks just going through the motions when it comes to food. Be aware, sit down to eat, not driving in your car and eating. Don’t eat more because you don’t want to throw it away or eating off of your child’s plate. Yes, leftovers are okay. Don’t eat or drink while you’re standing in front of your fridge. When you eat you should recognize that you’re eating and you acknowledge the food you are taking in. EATING CAN NOT BE MINDLESS. It serves a purpose. And that purpose is your health and well-being!
Tuesday, March 9, 2010
Interval Training -maybe people are catching on!
One of my clients passed this article along. I'm so happy that some of the research is finally getting out there. I'm hoping folks are starting to realize how effective Interval Training is for fat loss and conditioning. Please check this article out interval training cuts hours.
GOOD STUFF
“High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill that works twice as well. ... We should immediately throw out the old way of exercising."
Here's another example of someone doing Interval work --NOT SLOW RUNNING!
keep training!!
Saturday, March 6, 2010
Home workouts can be great -Get your Valslides on!
I’m not a salesperson so I apologize if this sounds like a commercial, but I want folks to have great products at home to help them reach their fitness goals. Sitting at an expensive machine counting reps doesn’t ensure anything – in fact it may slow your progress. Think movements like standing, squatting, lunging, rowing and pushing –it’s basic movement patterns with resistance that strengthen you and change your body.
For those of you who train with me know I’m a huge fan of the Valslide. For the money you can’t beat this product. And please, don’t confuse the Valslide with Paper plates or Furniture sliders. I know the economy is tough, and please don’t take this the wrong way, it’s just people that lift water bottles instead of dumbbells or slide on paper plates eventually need to increase the load to make changes to their bodies –so picking up a few pieces of inexpensive equipment will not only help with your goals, the products will last a lifetime – are you worth it? Yes you know the answer!
If your goal is firming up and lifting your backside, firming thighs or strengthening abs then think about adding a pair of Valslides to your toolbox.
For my Personal Training clients that travel and worried about jeopardizing their workout plan, the Valslide did the trick. It fit easily in their bag and NO WORKOUTS MISSED.
MarkOne Fitness clients are getting an added bonus. To ensure you’re getting a great workout on your own, I’ve added a special bonus. All new clients signing up for a MarkOne Fitness Personal Training Package get a FREE pair of VALSLIDES!
You don’t need fancy expensive equipment to change your body. As far as the workout goes, you can make great strides with several inexpensive items. The least expensive is your own body –yes your bodyweight. Bodyweight exercises can be great for beginners to advanced athletes. The variety of exercises is endless and very effective.
A great starter home gym for less than $100.00
Valslides
Stability Ball 55cm
8lb or 10lb Vinyl Covered Dumbbells
Resistance Tubing
If you’re ready for the next step –Kettlebells are a great product if used correctly- note: DON’T FOLLOW BIGGEST LOSER to learn how to use.
Perform Better is also offering several special packages for inexpensive home gyms. Check the link for Perform Better on this page for information to purchase.
Belly Off! Jumpstart Kit
Women's Package Includes:
• 1 x All Purpose Exercise Band Light
• 1 x First Place Elite Medicine Ball 4 lb.
• 1 x First Place Elite 1' Long, 3" Round Foam Roller
• 1 x Mini Band Medium
• 1 x Gymnic Plus 55cm Stability Ball
Men's Health Home Gym Package
This package includes:
1 x Valslide
1 x 65cm Gymnic Plus Stability Ball
Great Valslide workout Outdoors! Look out Westford !! MarkOne Fitness Bootcamp coming this Spring!
For those of you who train with me know I’m a huge fan of the Valslide. For the money you can’t beat this product. And please, don’t confuse the Valslide with Paper plates or Furniture sliders. I know the economy is tough, and please don’t take this the wrong way, it’s just people that lift water bottles instead of dumbbells or slide on paper plates eventually need to increase the load to make changes to their bodies –so picking up a few pieces of inexpensive equipment will not only help with your goals, the products will last a lifetime – are you worth it? Yes you know the answer!
If your goal is firming up and lifting your backside, firming thighs or strengthening abs then think about adding a pair of Valslides to your toolbox.
For my Personal Training clients that travel and worried about jeopardizing their workout plan, the Valslide did the trick. It fit easily in their bag and NO WORKOUTS MISSED.
MarkOne Fitness clients are getting an added bonus. To ensure you’re getting a great workout on your own, I’ve added a special bonus. All new clients signing up for a MarkOne Fitness Personal Training Package get a FREE pair of VALSLIDES!
You don’t need fancy expensive equipment to change your body. As far as the workout goes, you can make great strides with several inexpensive items. The least expensive is your own body –yes your bodyweight. Bodyweight exercises can be great for beginners to advanced athletes. The variety of exercises is endless and very effective.
A great starter home gym for less than $100.00
Valslides
Stability Ball 55cm
8lb or 10lb Vinyl Covered Dumbbells
Resistance Tubing
If you’re ready for the next step –Kettlebells are a great product if used correctly- note: DON’T FOLLOW BIGGEST LOSER to learn how to use.
Perform Better is also offering several special packages for inexpensive home gyms. Check the link for Perform Better on this page for information to purchase.
Belly Off! Jumpstart Kit
Women's Package Includes:
• 1 x All Purpose Exercise Band Light
• 1 x First Place Elite Medicine Ball 4 lb.
• 1 x First Place Elite 1' Long, 3" Round Foam Roller
• 1 x Mini Band Medium
• 1 x Gymnic Plus 55cm Stability Ball
Men's Health Home Gym Package
1 x Valslide
1 x 65cm Gymnic Plus Stability Ball
Great Valslide workout Outdoors! Look out Westford !! MarkOne Fitness Bootcamp coming this Spring!
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