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Cape Cod Fitness and Nutrition Retreat

Fitness and Nutrition Health and Wellness Retreat

July 15th – 17th 2016 Cape Cod MA!

To successfully lose weight and keep it off you need accountability, structure, support, guidance, love, and understanding. Most of all, you need time for the good habits to become part of your life everyday.  Our 30 plus years of real-world experience has taught us that change – and the significant, even extreme weight loss that comes with it – requires a commitment.  Change requires you to know yourself, work on change within .  Our Fitness and Nutrition Retreat will spark a fire within you and help motivate you to focus on your overall well being.

  • Would you like to have the space and time to communicate about what you need to be your best self?
  • Wish you could give yourself time away?
  • Would you like to be clearer with your intentions?
  • Don’t you wish someone would just hear you?

Simply put – experiential travel is awe-inspiring, soul-stirring, heart-opening, fun, and above of all, life-changing. We know because we’ve heard your results over the last 9 months…look how things have changed, the confidence you have built and more!

You all traveled with us last year for our first annual Cape Cod Retreat and we are anxious to invite you back this year!  Join us on July 15th – 17th 2016 and stay with all the Club friends you already know and the new ones to come!

Early bird registration:  ends May 15th 

Invest In yourself

Remember these moments? 🙂 ….

The retreat will include a series of fitness activities and Mind/Body Workshops that will help you understand what it is that you are really looking for.

We’ve been given one body, mind, and soul, no one can take them away from you,  if you want to be happy and healthy as you age, you need to take care of YOU!

The Club Inhale/Exhale retreat is for people who want to act on what they have learned and want direct interaction with the nutrition and fitness coaches who have helped many people achieve their personal goals related to the following personal needs and desires.

Our testimonials from our 2015 Health and Wellness Retreat

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Here’s your chance to make the changes necessary to live a happier, healthier, and more empowering life! 

 

Only $495 per person

Early bird registration for the Club Inhale / Exhale Retreat weekend July 15th-17 starts today!  Save $50.00 per person until May 15th 2015, register for your spot here…

Invest In yourself

Includes your retreat, breakfast and lunch both days.  That’s a full weekend get away with lodging, food, & activities!

We have limited space available at our private retreat homes, first come first serve.

If you do not want to stay at one of the homes, no worries you can also find your own accommodations.  

NGA May 21st 2016 Danvers MA Bodybuilding Bikini and Physique Show

Amy is kicking some serious butt with her training for the bikini show for the NGA (National Gym Association) on May 21st 2016 in Danvers MA.

Her training started 3 months ago and she has made serious progress with a 2% decrease in bodyfat just in the last 4 weeks alone!  Mind you her weight has stayed the same over the last 4 weeks meaning that she is losing body fat but adding muscle.

Here is her latest picture!  She is ready to hit the stage come the 21st of May.

Make sure to call and purchase your tickets by contacting Paul Desimone at Gym Warriors (978) 766-6280

Support our competitors!

Amy Side Pic

Learn the 6 Key Mindsets you need to crush and forget your scale FOREVER!

Learn the 6 Key Mindsets you need to crush and forget your scale FOREVER!

If you have limiting or dis-empowering beliefs around how much you can actually change,

Beliefs such as:

“My family won’t want to change” (which is false, by the way. People always have the patience for what they really want)
“It’s WRONG to want to change for ME. (I feel guilty)”
“I need more time before I can work out and eat right”
“I don’t want to answer those same old weight loss questions from people around me – it’s embarrassing”
“It’s too much money”
“I don’t deserve to feel amazing, I’m not used to that feeling”

…are the biggest barriers to you and to your biggest successes.

NGA bodybuilding, bikini and physique show on May 21st Danvers MA

NGA (National Gym Association) Bodybuilding, Bikini, & Physique Show on May 21st Danvers MA

I’m chatting it up with Paul Desimone at Gym Warriors in Peabody MA about the upcoming show on May 21st.  We have 2 clients competing in the Bikini Class and looking forward to seeing their hard work on stage!

5 Flat Tummy Myths (and 3 Steps to Tight Abs)

Bathing suit season is right around the corner…are you ready?

Most people want to slim down before baring it all, so we’re here to warn you of the 5 Flat Tummy Myths that could waste your time:

Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #2: Take diet pills to speed results.

We know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #3: Turn to packaged diet products to boost results.

Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

Myth #5: Starve the chub away.

Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with US.
This is the most obvious step. You’re ready to get into great shape and we are in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.

We have 3 amazing programs specifically designed to get you in the best shape of your life!

Best Personal Training in Burlington

What can a personal trainer do for me, or better yet, a Fitness Designer from Club Inhale / Exhale?

There are so many advantages to working with a Personal Trainer, especially one of our Higher Level Fitness Design Coaches!  We serve Billerica, Burlington, Wilmington, Tewksbury, Chelmsford and all surrounding communities with In Home Personal Training or in our Private Personal Training Studio.

Customized Personal Training Programming – A knowledgeable Personal Trainer at Club Inhale / Exhale will create a customized workout program for you, designed to help you reach your fitness and nutritional goals.  Our Personal Trainer will also take into account special considerations (e.g. existing medical condition, pregnancy, post-rehabilitation, medications taken, etc) when creating a workout program exclusively for you.

Correct technique & form – When exercising safety is the number one priority. As experts in our field of fitness, we will teach you the proper mechanics of each exercise and will ensure that you are performing each with correct form, making sure that you are making your body your machine.

Motivation – You Need It and we can help! The Personal Trainers at Club Inhale / Exhale promote accountability, and can coach you with your journey and make exercise a regular part of your day. We help you with setting small short term goals to help you reach your long term results!

Exercise can be fun and Club Inhale / Exhale demystifies all those myths that society leads you to believe.  Yes, hard work will go into getting you to your results, but the journey can be a rich and rewarding one!

What should I expect during my initial Fitness Assessment?

During your initial meeting with our Burlington Personal Trainer, he or she will begin the process of getting to know you in terms of your Fitness and Nutritional goals, your health and exercise history, as well as what you like and don’t like. It is this information along with your trainer’s expertise and experience that will assist them in developing a customized program for you. Depending on your fitness goals, you’re personal trainer will decide which assessment will be right for you. These are used to track your progress over time, and completed on a 4 week basis. They are great for gauging where you are now and where you will be.  Examples of assessments that may be conducted include Body Composition Assessments, Strength And Cardio Assessment, And Flexibility Assessments.

How will I know if a Personal Trainer is right for me?

It is important to understand that not all trainers are created equal.  When it comes to choosing the right personal trainer do some research and don’t be afraid to ask questions. Remember that it is your body and also your time and money. Choosing the right personal trainer ensures that you will receive the most from your training sessions. Keep in mind that this is an investment in your success and health.

The transformation below doesn’t happen without the guidance of a skilled and experienced Personal Training Specialist in Burlington and Billerica

Fitness Design Weight Loss

Take a moment to fill out the form below, we will contact you to discuss your Fitness & Nutritional Goals.

The consult is free and there is no obligation.

Free Personal Training Consultation

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#1 Personal Training Billerica MA

5 Habits for Rapid Fat Loss serving Personal Training Clients in Billerica MA

pilates class in a gym

The best kind of fat loss is steady fat loss. And while a slow-and-steady approach to weight loss will ensure that you keep the weight off for good, we have a few tricks to help you burn fat as fast as possible.  We work with client in our Private Training Studio located in Billerica MA or in Home Personal Training Services serving Billerica, Bedford, Chelmsford, Wilmington, Burlington and more!

 

So if you’re ready to speed up your fat loss (and are willing to do the work necessary!) keep reading… and don’t forget to contact us for your free personal training consultation, in home personal training or at our private personal training studio located in Billerica.

Rapid Fat Loss Habit #1: Bottoms Up! It’s not always easy to get to the water cooler or the sink. But if you’re going to shred pounds, you’re going to have to keep a tall glass of water nearby. There are many perks to drinking down plenty of water. Doing this helps you feel fuller, which keeps you from overeating or thinking you’re hungry when you’re actually thirsty.

Drinking water instead of other drinks also keeps you from ingesting additional, unnecessary, and worthless calories. And finally, if your body is going to perform at its peak, it needs to be well hydrated. Drinking plenty of water helps all your bodily functions operate well, which prevents you from holding onto water weight and suffering avoid constipation, while also giving you what you need to push through the final stages of a difficult workout.

Rapid Fat Loss Habit #2: Be a Planner

Like flying by the seat of your pants? Then you’re going to struggle to shave off pounds in a fast or even slow manner. Burning fat fast requires you to be disciplined.

The beginning of discipline is a good plan. Know when you’re going to the gym, how many calories you’re going to eat and what foods the calories will come from, and how you are going to avoid giving in to that tempting piece of chocolate cake. Once you have your plan, you’ve got to do the hard part: stick with it. If you’re willing to do this, your fat stores will burn away in no time.

Rapid Fat Loss Habit #3: Get Intense with Your Routine

Maintaining a steady pace on the treadmill will help you improve your overall health, but it isn’t the best tool for burning fat quickly. To speed up your fat-burning process, you’ll want to add some HIIT into your exercise regimen. During a HIIT (high-intensity interval training) workout, you mingle bursts of intense exercise with lighter exercise.

This could involve running, cycling, swimming, or other aerobic exercises. Whatever exercise you choose to do, do it hard for 30 seconds, take it easy for 60 to 90 seconds, and then go full force again for 30 seconds, repeating the cycle for 30 minutes. You’ll be exhausted when it’s all said and done, a sure sign that you’re burning fat!  Contact us for a free consult and we can help you with your workout plan!  888 707 1102

Check out what we’ve done for our clients here:

Rapid Fat Loss Habit #4: Lift Weights

Think you can burn fat fast by doing nothing but aerobic exercises? You can. But you can do it faster and better by mixing in some weight-lifting sessions. In fact, if you don’t add weight lifting into your regular routine, you may begin to lose muscle. The scale may go down, but if you’re dropping muscle mass, you’re setting yourself up for disaster.

When shooting to burn off fat, nothing helps more than extra muscle. Added muscle helps you feel better and perform tasks of daily living with greater ease, while improving your metabolism and ultimately helping you burn more of that pesky fat!

Rapid Fat Loss Habit #5: Eat Right

You know that what you put in your mouth is either going to fuel you to get through the day or simply add some pudgy inches to your waistline. So choose wisely! Fresh fruits, vegetables, lean proteins, and healthy fats all give you the upper hand on burning fat.

But it’s not just the foods you eat. It’s how you eat them. Chew slowly, use a smaller plate, and leave the food dishes in the kitchen. When you’re finished with your plate of food, relax and give your brain time to figure out that your stomach is full. Then take the cue and stop eating. These small steps may seem significant, but they will boost your fat-burning potential exponentially.

I’d love to give you more of my expert, fat burning tips – call or email today and let’s get you started on my best exercise program that will get you to your ideal, toned body faster than you thought possible. I look forward to hearing from you!

Your Coaches Mike and Kelly

 

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I just did this today at 9:20am! (Picture proof inside)

Hi Team,

I’ve been really sick for the last couple days, I slept  ALL day yesterday to the point of where those around me were getting concerned!  Apparently I needed the rest because I feel so much better today aside from a little stuffiness.

As I contemplated what to have for breakfast (late breakfast) feeling so nutrient depleted it was tough to even concentrate or figure out what I had the strength to pull together.  Much to my surprise I pulled out:

  • 1/2 pint of blueberries
  • 1 medium apple
  • 1.5 c loose packed  kale
  • 4 oz (ish) of coconut water
  • about 7 ice cubes

Whirred it all up and tada!  A power packed “Brunch” with of course a colorful twisty-type straw.  I mean who doesn’t want a colorful twisty-type straw when recovering from being sick in their delicious mocktail.  🙂

  • If you’re thinking, that doesn’t look so great – you’ve gotta try it!  Super fresh and light.
  • Don’t have coconut water?  OK, regular water would do just fine but the coconut water acts as a replenisher and is packed with nutrients.
  • Maybe kale isn’t your thing?  “No problem!” (says Coach!)  Use another green: Spinach, Collards, etc….
  • try it with BANANAS.  Trust me, you know me and bananas  🙂

Check it out, just made it, I tried to get the time and date in the background for you 🙂

-Love, Coach  (sorry it’s sideways, go ahead tilt…your head, not the computer screen!)

brunch