Tagged as: Billerica fitness

13 Fitness and Nutrition Tips For Your Best Body

You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.

Turn the following 13 simple tips into habits and watch as your body transforms.

1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.
If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3) Just Do It.
If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.

4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5) Cut Out Gluten.
Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9) Include Veggies at Every Meal.
Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

12) Forget Artificial Sweeteners.
Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.

13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.

If you haven’t joined one of our programs yet, now is a great time to start. Together we will get you focused on your goals with our results-driven method.

Call or email today to set up your first workout.

Fields marked with an * are required

We are BACK! #CCR15 was a success! Health and Wellness Retreat with Club Inhale / Exhale

We just got back from speaking at the Club Inhale / Exhale health and wellness retreat 2015 #CCR15, and as we reflect back on the weekend and new and old friends who attended the event, we’re reminded again that we are in the best and most fulfilling industry on this planet!

Look, there were plenty of people facilitating health, holistic wellness, fitness and adventures….
…but our job at the Cape Cod Health and Wellness retreat was to teach the audience the two most important things… how to change their strategies on health and wellness AND how to stick to it!
We took the “stage” and taught them how to change the game they play in their heads with themselves, how to balance nutrition for their lifestyles and how to jump out of their comfort zones….AND IT WORKED!

Mission accomplished! 

= = What’s NOT Working Now in Fitness = = 

1) go big or go home. There’s simply no better way to get intimidated with fitness!  Right?

In order to help our retreaters with this go big BS attitude, we offered 2 outdoor adventures, biking and kayaking.  Some were scared of one or the other or both.  By the end…they were all racing around, laughing and motivating each other.  We’ve never seen such big smiles!  So much fun!

These are the bikes we took out on the trail! club inhale exhale bike ride

JUST KIDDING!  Some folks brought their own and some rented.  What a gorgeous day, the wind was perfect, the sky was bright blue. We even saved a turtle crossing the path!
club inhale exhale arrowsWouldn’t this be great for someone like you?  How about a family member or friend, maybe a co-worker?  It really does work for A N Y O N E or shall we say any”body”!  Yup! It’s true!  We’ve proven it.


= = What’s NOT Working Now In Nutrition = = 

2) Having the “gotta’s”. There’s still no faster and more reliable way to screw up your nutrition plans.  We all get the “gotta’s” – right?  I gotta go here, there, take this, get that, be that, do this.  UGH!  YUCK.  Drop the gottas – they suck!  It’s an excuse to remove YOU from the picture.  Take time for you….

In order to help our retreaters with this priceless part of their – YOUR – lives we offered 4 workshops:

  • How to incorporate nutrition into your life,
  • How to keep your Macros balanced for life,
  • Coach Kelly’s trademarked B-Leef™ – 6 steps to complete confidence with your new lifestyle.

club inhale exhale arrowsWouldn’t this be great for someone like you?  How about a family member or friend, maybe a co-worker?  It really does work for A N Y O N E or again, shall we say any”body”!  Of course!
Think about it this way… if you got everyone in your community who was interested in wellness, fitness and fat loss to opt into our Health and Wellness retreats with you, would your world be a better place, would you trust your instincts more, would you be more confident?

We bet yes!  You better bet YES! LOL!

We are building the next Health and Wellness Retreat as we “speak”.  You have the confidence in you; let us help you find it.

Feeling confident already? Great!  Become a Club Inhale / Exhale pioneer among your peers and teach them to find their path to a better lifestyle.

It can only get better from here!

OH, and by the way- We just got off the phone with a #CCR15 retreater…one of their feedback comments…

“I wanted more!”  True story!
Here’s to “When you change your mind, you CAN change your body”

Coach Mike and Coach Kelly

Club Inhale / Exhale

530 Boston Rd, Billerica MA

888 707 1102


Fitness Class added in Billerica – TurboKICK

New Saturday Class Added to Schedule!
Starting Saturday, June 13, Turbo Kick will be added to Club Inhale / Exhale Saturday group fitness schedule. Join Coach Jackie every other Saturday at 9 AM for an hour’s worth of cardio that includes punches, kicks and high intensity intervals!
Start your Saturday wGetHookedTurboPoster_fotor at Club Inhale Exhaleith a great workout, set to fun music to get your weekend going. Turbo Kick is appropriate for intermediate to advanced fitness levels and includes modified movements. Come try it out!
Turbo Kick the fat-blasting, ab-defining cardio workout that is sweeping the nations health clubs and allows you to burn up to 1,000 calories an hour! A mix of kickboxing and simple dance grooves set to heart pounding dance music that will have you looking forward to your next workout!


Functional Fitness with Pilates at Club Inhale Exhale

Join the best Pilates class in the Merrimack Valley!

Join the best Pilates class in the Merrimack Valley!

Functional Fitness is the specific training for the particular sport called ‘living’!

Pilates is functional fitness in the respect that it allows you to function normally in your Activities of Daily Living (ADL)!  Functional exercise refers to exercises or activities that mimic movements similar to those required to perform ADL.  Most exercises/activities in a typical pilates class are not things you would do on a daily basis; however, the movements/exercises/activities done in class allow your body to function in the way that is needed to survive a typical day with little- to no- pain.

In order for the body to work properly you must start at the foundation…(even beyond the core) the spine!  When you re-align your spine your body will be able to move pain-free in the way it was meant to move.  Obviously after any trauma full range of motion or function may not be possible, but you will find you can achieve the best possible outcome by getting your vertebrae in their proper place.

Creating the space between vertebrae to allow the discs to function properly is one of the main focuses in my Mat Pilates classes.  Lengthening the spine through gentle stretches and exercises will decompresses the vertebrae and ultimately allow you to move with greater flexibility and range of motion.  At the same time, you are strengthening muscles of the lower back, abdominals, legs, and multiple stabilizer muscles that are needed to keep your spine in the correct form.  You will find that you are able to stand for longer periods of time without lower back pain once your body learns how to keep the spine in the correct position to support your body weight while standing.

Stronger core muscles allow you to be able to walk longer, carry heavier things, get down on the floor to play with your grandchildren (and get back up), and generally get more life out of your day because you are no longer in pain… you get to participate in the game of ‘life’ rather than watching from the sidelines.

Club Inhale / Exhale is at 530 Boston Rd Billerica, MA

888 707 1102

Register for your COMPLIMENTARY WEEK at www.ClubInhaleExhale.com, click the green registry button, select your class and GO!






Personal Trainer: Good or bad choice? Part 3

How well do you really know your “trainer”?  Is working with a personal trainer a good or bad choice?Find out more in this article:

  • Do you know there are several different forms of exercises for the same muscles?
  • Do you know that there are 5 basic principles of exercise?
  • Do you have a clear, concise program for you from your trainer?
  • Do they follow up with you when you are not with them?
  • How personal is your personal trainer?

Do you know the answers to all of these questions and more about your personal trainer?  If not, run for the hills and find a new fitness expert!

Is working with a personal trainer a good or bad choice?

Well, let’s ask more questions to find out.  Does your personal trainer educate you on form and technique?  Do they explain the difference of form and technique to you?  Do you feel frustrated when you leave your trainer and are you getting the best possible workout?

If not, run for the hills and find a new fitness expert!

Part three of three in the series of how much do you know about personal trainers?  Is it a good or bad choice for you.  I’m going to educate you on what your personal trainer should be teaching you!

Part three:


  • The “FITT Principle” outlines the variables of fitness training, frequency, intensity, time and type
  • The “Overload Principle” says that you must subject the body to more work than it is accustomed to for change to occur
  • The “Specificity Principle” states that physical change is specific to the training stimulus. For example, training for swimming will not prepare you to run a marathon
  • The “Principle of Regularity” states that you must be consistent in your exercise to retain the effects of training
  • The “Principle of Variability” refers to the necessity of varying your workout to continue to improve performance, facilitate muscle recovery and avoid boredom

Club Inhale Exhale you get stronger

Personal trainer: Good or bad choice? Here is what we discussed in Part 2

Find out more in this article:

  • Why do you want to work with a personal trainer?
  • Have you tested their expertise?
  • Do they offer you a background check on them?
  • Do they have references?
  • Are your goals their goals?

Do you know the answers to all of these questions and more about your personal trainer?  If not, run for the hills and find a new fitness expert!

Is working with a personal trainer a good or bad choice?

Well, let’s ask more questions to find out.  Does your personal trainer educate you on the terms/words of what your body is actually doing?  Do they give you tactile cues?  Do they stop you in the middle of an exercise to help you with form?

If not, run for the hills and find a new fitness expert!

Part two of three in the series of how much do you know about personal trainers?  Is it a good or bad choice for you.  I’m going to educate you on what your personal trainer should be teaching you!

Part two:

  • Did you know that there is more than one type of muscle fiber, there are actually 3!
  • Did you know there are 2 types of muscle fiber?  White and red!  Think of a Thanksgiving turkey: the first question asked is invariably, “Do you want white or dark meat?” These correspond to white and red muscle tissue, respectively. Think of where the white and dark meat are found: dark meat is found in the legs and other constantly-used posture muscles, while white meat is found in the “breast,” or flight muscles.

MUSCLE ACTIONS AND ANATOMY with our fitness designers:

“Concentric” contraction refers to muscle shortening

“Eccentric” contraction is muscle lengthening

“Isometric” resistance like a yoga plank, tension is present in the muscle but the muscle length does not change

“Slow-twitch” muscle fiber is used for aerobic activity

“fast-twitch” is used for high-intensity anaerobic activity

Club Inhale Exhale muscle movement


Personal trainer: Good or bad choice? Here is what we discussed in Part 1

Muscle movement


  • “Flexion” is synonymous with “bend” and decreases the angle at the joint.
  • “Extension” means “straighten” and increases the angle to anatomical position
  • “Hyperextension” takes the joint beyond anatomical position as in a backbend.
  •  “Rotate” replaces the term “twist” and takes place in the trunk and ball-and-socket joints of the hips and shoulders
  • “Supination” turns the palms upward, as if cradling a bowl of soup
  • “Pronation” turns palms downward
  • “Abduction” moves an appendage away from the mid-line
  • “Adduction” moves an appendage toward the midline

This is the correct, scientific definition of what your body is actually doing with the right personal trainer for you.  It is up to your education to decide if a personal trainer is a good or bad choice vs the Club Inhale / Exhale Fitness Designers!  We always use the correct terms to teach you the BEST way to move your body in 3-D, not 2-D like a typical box gym or typical personal trainer.

Give your personal trainer a pop quiz, see how many they can answer.  Less than 5? Run for the hills and find the best white glove treatment in town at Club Inhale / Exhale with our Fitness Designers!

Club Inhale / Exhale wants the best members with the best attitudes!  This is how they’ve built their strong community in Billerica, Burlington, Chelmsford, Danvers, Lexington, Bedford, Carlisle, Woburn, Northshore & Middlesex County are over the last four years.  Come join in the excitement of it all!  “Their serious members are seriously involved!”

Do You Know What Your Putting In Your Body? Nutrition is key!

What are you putting in your body by Coach Anna!

Today, I came across an interesting article about 2,5-dichlorophenol relationship with allergies and obesity.  Do you know what 2,5-dichlorophenol is? It’s a chemical that forms in waste water treatment plants. It is found in moth balls, room and toilet deodorizers, and previously used as an insecticidal fumigant.

There have been studies that show a possible relationship between this chemical to obesity and allergies. People who have more concentration of this chemical in their urine have shown a larger waist circumference and a higher BMI. This particular chemical can also cause the following cancer: non-Hodgkin lymphoma, multiple myeloma, and kidney cancer. So what does that tell you???



Though in small doses, it is harmless for humans, since we excrete it through urination. However, when we are exposed to it in large quantities, it can be quite lethal because there is no antidote.

So how do we protect ourselves? Buy foods that are sourced through pesticide-free environment, make sure your water filtration system is up to date, and make sure you open windows when you’re using a disinfectant so the air can circulate to decrease the inhalation amount.


To read more about it, here are some links:

Fact Sheet on Phenols… Read more…

2,5-DICHLOROPHENOL..  Read more…

This Blog was provided to us by our resident Piloxing & Pound Rockout Workout Instructor Anna Lam.

Both of these classes are held at 530 Boston Rd, Billerica Ma 01821 Club Inhale/Exhale is a private fitness & nutritional design studio with services that include: Fitness Classes, Nutrition Coaching, Nutrition Programs, Personal Training, Food Psychology Coaching, Online Training & Online Coaching and so much more!  Contact us @ info@clubinhaleexhale.com or call 888 707 1102

Personal Training in Billerica, MA

Our personal training in Billerica, MA tops all box gyms and cookie cutter studios!  Here are the top ten reasons why our personal training goes beyond just one on one:

We actually call it what IT IS!

Fitness Design (Personal Training)

  • Our one on one fitness training or as society knows it, personal training, at Club Inhale/Exhale in Billerica at 530 Boston Rd, is taken in a very literal sense.  Here our fitness designers, or what some might think of as personal trainers, are a well-rounded, intelligent, open-minded and supportive people.
  • Our personal trainers are actually EXPERTS and make your goal their goal, and then empower you to surpass yours! Our experts and co-owners Mike and Kelly, can take anyone from frumpy to fabulous!
  • Why do we call ourselves Fitness Designers?  Because we are more than just your average personal trainer. We don’t just give you a plan; we help design the plan that’s right for you. We are coaches. Coaching you through the process, educating you on what it takes to succeed and helping you understand why the plan will work for you, on a personal level. We are walking with you, holding your hand, making sure that it’s easy!!!  No one wants to work hard at this, we make it become you!  Find out how with these simple ideas…
  • How does a session with one of our fitness designers work? Our fitness designers will begin with a complete fitness analysis.  This initial assessment will provide us with the fundamental information necessary for developing a custom program.
  • Our clients are then continually re-evaluated every 4 weeks so that our progress can be tracked and adjustments can be made when needed.
  • Take a look at our Personal Training offered by our Fitness Designers. If you’re unsure if a fitness designer is for you, then give us a call!  All initial consultations are free, email us at INFO@CLUBINHALEEXHALE.COM for the best personal training in a 20 mile radius!
  • You have the benefit of working with the owners of the company, a private fitness and nutrition design studio.  Private so you get all of our attention!  We are really a Health Investment Club – personal training but soooo much better
  • We teach you how to use your body in 3-D!!!  Want to find out what that means?  Call us 888 707 1102 or email us info@ClubInhaleExhale.com.
  • Wouldn’t you rather DESIGN the body you want..or do you want someone to tell you to pick things up 20 times and put it down 20 times?  Boring…Not us!
  • BONUS POINT:  Want to look like our featured picture in this blog?  It’s easy…that’s Coach Kelly McCormack!  She was almost 200 lbs in 2006/2007, believe it, believe in you, she did and still does.  Join us now to go beyond personal training and get into Club Inhale / Exhale Fitness Design!
  • EXTRA BONUS POINT: We also meet you at your home, office, etc!  Serving the following communities, Billerica, Burlington, Wilmington, Tewksbury, Chelmsford, Bedford, Lexington, Danvers, Topsfield, Boxford, Peabody, and more all for Personal Training!  We travel to you, even out of town!  Save money and time!

Pilates in Billerica, MA – everybody can do it!

Everybody Can Do Pilates!

What keeps you from trying something new?  Fear of the unknown!

  • ‘I can’t do that’
  • ‘It’s too hard’
  • ‘I won’t be able to keep up’
  • ‘I have bad knees (or other body part)’

These are not reasons to avoid trying something new, they are excuses and justifications!  Pilates, everybody can do it! You’ll never be able to do something if you don’t at least try it.  Join Club Inhale / Exhale for Pilates in Billerica on Monday nights at 7:00om! 530 Boston Rd…

One great thing about Pilates is that it can be done by everyone!!!  Each exercise can be modified for any issue that is presented.  We have clients with arthritis, past knee surgeries, neck issues, and spinal disc fusions.  In most cases, as you get stronger and more flexible you will be doing the full version without modifications in no time.  Some issues may never allow you to get to the full version which is okay too.  You have to listen to your body and work to the best of your ability of that particular day.  See how easy it is?  Pilates, everybody can do it!

Being able to adjust the intensity of an exercise is helpful even to the advanced student… On the days you are just not feeling it, kicking it down a notch allows you to still get a workout without over-stressing your body or skipping the workout altogether.

Give it a try, I think you will be pleasantly surprised with the fact that YOU CAN DO PILATES!!  Join us at Club Inhale / Exhale 530 Boston Rd, Billerica MA

See you there!  We offer drop in classes, pilates packages for as low as $40 per month and unlimited fitness class packages for 100+ classes per week all in Billerica!  Find out more here…

Catch owners Mike LoColle and Kelly LaCasse on WCAP 980am Radio every Wednesday morning at 10!  Their live radio show is hilarious and educational at the same time.  Tune in 980am  for the Green Chocolate Bar by Club Inhale / Exhale!

Jill-Bagni-Pic-88x95  Coach Jill Bagni



Keep calm and radiate positivity

Do you know that you perpetrate yourself? Do you know how to change your justification; how about your natural rhythms? Can you be sure that you are aware of the changes you need to make to enhance your lifestyle and truly enroll in yourself?

When we learn that our belief is that of someone else’s and not quite what we really truly believe or want, we may not get to our goals the way we had originally envisioned.

When you are guided by our team of experts at Club Inhale / Exhale you begin to understand how fitness, nutrition and lifestyle goals really do start with a decision, each and every one of them. We have been educated to use powerful words like perpetration, justification, rhythm, enhancement and enrollment. These words, when used in the right way, reflect what your thoughts really are and has nothing to do with weight loss or the scale or mirror. That’s all residual!  This all comes from within!

We have all these answers and more through at our private fitness and nutrition Club.  We are really a Private Health Investment Club!

-Coach Kelly

Club Inhale Exhale positivity

Club Inhale / Exhale Upcoming Events 2015

Club Inhale Exhale upcoming events

Subscribe and Download Podcasts of our Radio Show the “Green Chocolate Bar” on iTunes.  Visit your iTunes store and search:

Club Inhale / Exhale or Green Chocolate Bar – they’re complimentary!

WCAP 980 AM Radio Show
*Listen LIVE every Wednesday to the “Green Chocolate Bar” on 980AM WCAP for great nutrition and fitness information


Transformation Challenge

Mary Kay Fit and Fab Events

Come get your workout on and a makeover with Wendi Giuliano from Mary Kay. You’ll get the girl treatment getting you all dolled up!

Register: www.ClubInhaleExhale.com , click the Green “Fitness Registry and Retail Therapy” button, visit the EVENTS page, select your events, follow the registry steps.

Billerica-Thursday, January 8, 2015 7pm-8:00pm

New YOU Face Event


Register here…

Yoga Year long Retreat:

Yoga Seasons

  • Spring Equinox 2015 8-9pm Monday, March 23

During the equinox the length of day and night is nearly equal.  Come to this special evening yoga flow class and align your energy with the earth’s energy.

  • Summer Solstice 2015 8-9pm June 22

Summer Solstice marks the longest day and shortest night of the year.  We celebrate the completion of the cycle that began on the Winter Solstice.  We can connect to this day by taking a moment to be still and reflect on our achievements since the Winter Solstice.

Read more…

Networking Events!