“Let’s say we go to the gym and burn 3,500 calories every week… that’s 700 calories a session, five times a week. Since a pound of fat is equivalent to 3,500 calories, does that mean we’ll be a pound slimmer for every week we exercise? Come find out…

JOIN US FOR A NO BULL Q&A SEMINAR where you’ll learn disciplines that can be managed, monitored, measured, and enforced.

EAT and still BURN the FAT!! M2 CLEAN HOUSE 101 for maximum FAT LOSS, energy, strength and performance.

This is a FREE event and is limited to FIFTEEN people, based on first come-first serve “registration”… reserve your seat!!

This seminar is loaded with information and solutions to your weight loss… we’ll give you the secret to your BELLY FAT loss formula.

WEDNESDAY, JANUARY 20, 6:30PM (SOLD OUT)

SATURDAY, JANUARY 23, 3:00PM
@ the M2 STUDIO (LIMITED seats left)

“How can I lose fat fast?” That has to be the most common question we get asked at M2 Fitness Pros. What you put in your mouth dictates how you pack on the pounds.

Come discover “in just a few short minutes”… Your most Powerful Weapon, Knowledge!

Effective Programs that work to Guarantee your FAT LOSS success.

It’s all in what you eat!

 How to select the best fat burning power foods
 How to and when to eat carbs that actually aid in fat burning
 How to eat fats that make you burn the most fat off the belly
 How often you MUST have a “cheat meal”
 A “pennies” on the dollar approach to supplementation
 How to eat on the road… and more

PLUS “20 Ways Quick Start”

 How to measure the right cardio intensity for your body
 Impact vs. non-impact
 Extreme Calories per min.
 Training HR
 How to train Big for maximum Fat loss

We also Recommend:

The M2 Fitness Pros Assessment and evaluation as a starting and focal point for our clients that are entering into any of the M2 Fitness Pros programs. This is a useful tool in establishing each individual’s baseline fitness levels.

Once we determined your lean to fat ratio, we will then coach you on creating the right balance for you with a proper nutrition program. The ultimate goal is a smarter approach to a healthy mind and body. By knowing the right amount of calories to consume you’ll avoid over or under eating, fatigue, stress, and unnecessary overload to the body.

There are hundreds if not thousands of theories and diet plans, here’s a look at a few… fifty years of history on diets…
1950 The New York Times claims overweight is our number-one health
problem.
1959 The New York Times now reports that Americans suffer “a dieting
neurosis.” Gallup Poll finds 72 percent of dieters are women
1961 A Queens New York, housewife, Jean Nidetch, starts dieting
discussion group. Seventeen years later, sells her Weight
Watchers empire for $100 million.
1966 Atkins Diet published in Harper’s Bazaar.
1977 Liquid protein diets banned after three deaths
1982 John Hopkins University researchers calculate that Americans
have swallowed more than 29,068 “theories, treatments, and
outright schemes to lose weight.” NFL endorses Diet Coke for
men.
1990 Oprah Winfrey loses 67 pounds on Optifast; one year later, Oprah
gains back 67 pounds
1992 The National Institutes of Health champions moderation and
daily exercise as the best diet. Extreme obesity is declared a
disease.
2002 Atkins returns along with South Beach as they and other low-carb
diets become the new trend in weight-loss. Body Solutions,
another quick-fix diet pill, files bankruptcy.
2003 Ephedra-based products are banned in California and other states
as research points to overuse and abuse causing serious injury and
or death. Obesity reaches highest level in U.S. history.
2009 M2 Fitness Pros unleashes its most potent fat loss program…

Exercise and Nutrition continues to be the #1 healthy solution to fat loss

“M2-KB” KETTLEBELL FUNDAMENTALS DEMO

M2 Fitness Pros
With IKFF Level 1 Certified Kettlebell Trainer,
Chelsea Pereira

Saturday, January 9th 0800 @ M2 Studio

Why train with kettlebells?
Whether you’re an elite athlete looking for an edge, or you just like to stay involved in your favorite activity, CROSS-TRAINING with an effective kettlebell routine (appropriate to your level) will complement and enhance your strength and conditioning program by achieving MAXIMUM RESULTS with efficiency by training the entire body as a unit.

Fitness spokesperson for Women’s Health magazine agrees, “Kettlebells are one of the most difficult workouts to do because they involve the entire body to do the work, therefore it burns a lot of calories due to the metabolic demand. It mixes stabilization exercises, momentum and just plain strength.”

Benefits of Russian Kettlebell training:

1. CONCENTRATION
2. COORDINATION
3. BALANCE
4. MOVEMENT EFFICIENCY
5. FUNCTIONAL
6. FLEXIBILITY
7. CALORIC EXPENDITURE
8. AEROBIC CONDITIONING
9. POWER
10. MUSCULAR ENDURANCE
11. MUSCULAR STRENGTH
12. INJURY PREVENTION

Stuck in a rut and want to try something different?
“Bust out of it in a big way with a kettlebell workout. This old-school piece of equipment is a throwback to the dawn of strength training; many of you may not be familiar with it. After a brief introduction to its physique-building values, we feel confident you’ll soon give kettlebell-style training a try.”
—– Joe Weider, Editor of Muscle & Fitness Magazine

Do you want to challenge your mind and body?
“It’s challenging,” said Pavel Tsatsouline, a master kettlebell trainer and former instructor for the Russian Special Forces who helped introduce kettlebells to the United States. “It challenges the heart, the muscles, everything. You get a workout quickly. But you have to work. You can’t sit and watch CNN and do kettlebells. It feels very liberating. I think people are tired of sitting around like gerbils on machines. ”
—– New York Times, December 2008

The American Council on Exercise (ACE), America’s leading authority on fitness, included kettlebells among the top ten fitness trends for 2009:
“The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness… a great way to get a whole body workout in a relatively short period of time.”
—– Press Release, December 9, 2008

Are Kettlebells the only way to train?
Kettlebell training can be a great addition to any program. They can be just as effective as barbells and dumbbells for muscle building. However, nothing takes place of progressive weight training. If you have been weight training and are looking for a new stimulus then kettlebell training will prove to be a great fit. A combination approach is an excellent way to go.

Beginner KETTLEBELL CIRCUIT Training “M2-KB”
M2 Fitness Pros
With IKFF Level 1 Certified Kettlebell Trainer,
Chelsea Pereira

Want to give kettlebells a try?

• SIGN UP NOW for 4 weeks of Intro to KETTLEBELL CIRCUIT
  (max. 2 classes per week)
• Beginner classes will allow a maximum of 4 students
• Small Group Training CLASS SCHEDULE :   TBA
• Classes are subject to change depending on # of students signed up
• MUST sign up or call the M2 studio directly to confirm your spot in the class!

**PLEASE NOTE: Before signing up for any group Kettlebell classes, ALL students are required to complete a workshop and are encouraged to participate in ( 3 ) 60 minute One-on-One Kettlebell private sessions (one time only) with Chelsea Pereira to learn in-depth body alignment and safety techniques needed to correctly execute fundamental Kettlebell lifts and swings.

Kettlebells may pose a risk of injury if an individual is not properly trained. We will emphasize safety first. This class requires individualized attention for any beginner.

FYI:

1. Use Flat –Sole shoes such as “Converse All-stars” when training with Kettlebells instead of running shoes which have a raised heel and cushy sole which can cause instability of the foot/ankle during Kettlebell exercises. You want to be able to “grip” the floor with your feet.

2. I do not recommend the use of weight-lifting gloves while training with Kettlebells. Gloves interfere with your grip and do not allow for a smooth execution of certain Kettlebell movements. Just like with your feet “gripping” the floor, you want your bare hands to be in contact with the Kettlebell.

Beginner ”M2-KB” CIRCUIT Group Class OBJECTIVES:

1. Learn about the origins and uses of kettlebells and why the Russian Kettlebell is an effective training tool available for strength, conditioning, and fat loss.

A Kettlebell is a traditional Russian training tool that has been used since the turn of the century to develop full body conditioning and fitness; the goal being the development of a body that is strong yet lean and athletic.

2. Learn why the Russian Kettlebell is an effective training tool available for strength, conditioning, and fat loss.

• How to train effectively
• What joint mobility exercises to perform prior to a workout
• How to develop hip power to drive kettlebell
• What to do with your swings to protect your lower back
• How to avoid potential injury from improper execution
• Why 30-45 minute workouts are more effective and more…

3. Learn proper breathing for maximum performance, placement of the handle on one’s hand, form and safe KB training techniques to also maximize progressions and prevent injuries.

4. Learn how to incorporate maximum FAT LOSS with quick and effective kettlebell routines combined with basic body weight movements into your busy schedule.

5. Learn fundamental 1-kettlebell movements (in this order):

a. KB Deadlift
b. KB 2-handed swing: develop rapid hip flexors/accelerate fat loss
c. KB One-handed swing: develop rapid hip flexors/accelerate fat loss
d. KB 2-handed high pull
e. KB 1-handed high pull
f. KB Clean
g. KB Press
h. KB Push Press
i. KB Front Squat
j. KB Thruster
k. KB 1-arm bent-over row
l. KB Clean and Press
m. KB Clean/Squat/Press
n. KB Snatch

Fundamental 1-kettlebell movements:

a. KB Deadlift:  once you have mastered the body weight squat (air squat) it is time to progress to the deadlift which will primarily work your back, glutes, and hamstrings.
b. KB 2-handed swing:  this is the foundation of all ballistic Kettlebell movements. This is where we work on the hip snap that is used in all ballistic (explosive) movements. The swing is known for its ability to strengthen the body’s posterior chain (paraspinal muscles, glutes, and hamstrings).
c. KB One-handed swing:  this is not any harder than the two handed version. The one handed swing allows for more motion on the hike-back which will give you more elastic energy in your swing.
d. KB 2-handed high pull: this is a basic but effective movement that uses the same hip snap as the swing while placing extra focus on your upper back muscles (rhomboids and traps)
e. KB 1-handed high pull: this is the same movement performed with one hand. This will lead up to the clean.
f. KB Clean: the clean is a means of getting the Kettlebell safely to the “rack position.”  The rack position is where the Kettlebell is held at the shoulder. This is also an exercise in itself and is commonly difficult for many to master.  Although the clean is a great individual movement, it also sets the stage for many other movements and combinations that will help to super-charge your conditioning levels.
g. KB Press: now that we can get to the rack position, it’s time to press the bell overhead.  The press is a full body movement due to the nature of the tension throughout the entire body.
h. KB Push Press: this uses a dip from the knees to assist in the press and is a ballistic movement more conducive to a conditioning based workout.  The push press will elevate your heart rate due to the increased leg involvement and speed of the movement.
i. KB Front Squat: One of the most challenging movements of all.  It is crucial to learn the clean before the front squat.  The single handed version will compromise the midsection due to the nature of the off-balanced movement with one bell.
j. KB Thruster: Now that the squat and the press have been mastered, we can learn the Kettlebell thruster.  The Kettlebell thruster has several variations but always uses the same principle: squat and press combination.  This movement uses just about every muscle group in the body, elevating your heart rate very quickly.  Great exercise as part of a metabolic conditioning workout.
k. KB 1-arm bent-over row: This exercise is used as an accessory movement to help balance out the shoulder from all of the pressing we do.
l. KB Clean and Press: Great combination movement utilizing both your push and pull muscles.
m. KB Clean/Squat/Press: This combination movement gets your heart rate up quickly while working all your muscle groups.
n. KB Snatch: This movement takes some time to teach. First you will learn it from the dead position and then into the swing variation. The dead position makes it easier to tame the arc of the Kettlebell and does not all the bell to blast the forearm.

**Always master single Kettlebell drills before moving onto double KB drills.

Things to remember:

Progression: gradually increase your weight, volume, and intensity. Failure to do so will lead to overtraining and/or injury.

Master the basics:  Learn and repeatedly train/practice your basic KB exercises before moving to their advanced variations.

Awareness of body alignment and movement mechanics:  For each lift, make sure you are aware of the proper alignment, mechanics and groove (trajectory of the bell).

Hand Care: due to the friction and high repetitions associated with many of the lifts, utilize a nail file to keep calluses smooth and use hand lotion.

Different Kettlebell uses:
1. General fitness
2. KB sport (competitions)
3. KB juggling
4. KB for specific sports/activities

**Ability to participate: You may participate in physical activity that may be at times strenuous.

Ballistic exercises are not the only exercises that you can benefit from, kettlebell exercises such as: the Turkish get-up, Bent Press, and Windmill will develop a rock-hard midsection and increase shoulder flexibility and stability. (Phase II)

A balanced training program combined with a solid worth ethic and healthy nutrition plan is a sure-fire recipe for success.

Most people who are looking to lose fat don’t normally think about weight training (building lean muscle mass) as much as they think about performing long duration aerobic activities like running, swimming, or cycling to produce fat loss. They generally assume that all weightlifting workouts are designed for those who are looking to get incredibly huge muscles like those of a competitive bodybuilder.

This is a common misconception and as it turns out, the activity of weight training may be your best and most effective tool for burning and eliminating significant amounts of fat. However, training and preferably in the form of HIIT “high intensity interval training” will burn more calories in the twenty four hours following a workout.

Aerobic exercise alone does not increase your BMR (Basal Metabolic Rate) as much as weight training.

The reason that weight training, specifically “free-weight circuits” are so effective at burning fat is because of the extreme amount of calories also burned during the exercises themselves. When lifting heavy weight “substantial enough to create change” and doing so in a workout that is performed both consistently and to speed, the body will be burning hundreds and hundreds of calories per hour and can often be as effective at burning calories as a strenuous prolonged run on the treadmill.

One of the reasons why circuits can be so effective at burning calories and in turn burning fat is because of the large muscle groups that can be worked simultaneously. This type of training also requires fewer rest periods which will cause a greater release of testosterone during a workout… helps grow muscle- far superior to steady state exercises.

Let’s take the squat for instance. The squat is probably the most powerful exercise you can do for your body for both building muscle and losing fat. When you perform a squat, you are activating almost every muscle group in your body. You are certainly targeting the lower body utilizing huge muscles such as your thighs, your lower back, and your gluteus. As these huge muscle groups are put into action, they use up large amounts of calories in order to perform the work.

Now, as fitness athletes put on muscle as they become advanced in their efforts, they begin to burn fat automatically even when they are not exercising. This is because muscle itself speeds up the metabolism and will burn fat just simply by its existence on your body. When you are building muscle, you are actually building “burning ovens” all over your entire body that will help to speed up your metabolism and burn fat on a regular basis. So don’t just look at the increased muscle you will develop, but instead think about the decrease in fat your body will experience.

Another plus in performing these types of functional workouts lies in the time required to complete a circuit… you don’t have to spend hours in a gym!

Performing long aerobic sessions causes the body to release cortisol, otherwise referred to as the “stress hormone” that can be associated with muscle tissue break down.

Finally, let’s look at the diet of an aesthetically pleasing physique to uncover one more reason why weight training can be your answer to burning fat.

Those who aspire to maintain and develop an aesthetically and balanced physique require significant amounts of protein in order to maintain their muscle mass and build new muscle as well. This is true whether or not you are trying to compete for the Olympia or are just trying to maintain or build a lean physique for a particular sport or role that you are involved in.

Weight training is not necessarily about building huge muscles all the time or even at all, but maximizing the muscle you do have so that it is the most effective it can be for your body type. No matter what your goals, you want to increase your intake of protein to make sure that new muscle can be built and that the muscles you do have recover properly after strenuous workouts.

Bodybuilders for example often have diets that are heavy in protein and low in carbohydrates, this can result in their body beginning to burn existing stores of fat for fuel as their diets often lack the carbohydrates needed to fuel their intense workouts. As the body burns fat for fuel, your muscles will look more defined and your body fat percentage will significantly decrease.

So if the usual diets and fat burning workouts have NOT been working for you, you might want to give M2 A/X a try and see just how well picking up a few weights can do to burn that fat off your body.

A demon so strong that nothing short of your own death will stop you from achieving this or any goal you set out to do.                      

You know why military sounding product names seem to abound in the M2 Fitness Pros programs?

“Mr. Fat Loss” was conceived by M2 co-partner, a Navy Seals candidate and military veteran of nearly a decade.

From training military muscles shipboard to being a certified fitness professional for the last 31 years, he created programs from the secrets he learned on the job.

Traveling around the world on a floating city helped to forge the beginning philosophies that Mr. Fat Loss incorporates into this very difficult level of conditioning. Bringing together multiple disciplines and combining them into an advanced system that is challenging and more complete than any program anywhere in the world.

Hard you ask? Absolutely! And it’s not for everyone. Except for the rare few that invite challenge and will put the time and dedication needed to become an “Elite” Commando. 

The word Commando is defined an individual soldier, a military unit, and a raid (a type of military operation). Contemporarily, commando identifies élite light infantry and Special Forces units specialized in parachuting, rappelling, and amphibious landings to conduct and affect attacks. In the militaries of some Commonwealth countries, the observed distinction is that commandos specialize in assault and Special Forces specialize in counter-terrorism, reconnaissance, and sabotage. Originally “a commando” was a type of combat unit; in other languages, commando and kommando denote a “command”, in the sense of a military unit.

Sounds pretty intense and it is.

That’s why this isn’t for the faint at heart. The workouts are heavy, aggressive and exhausting. There meant to push the absolute limit of an individual, male or female to a place that will prepare them for extreme physical and mental challenges to come in a “peaking” phase in pre-contest or a competitive season training for athletes.

Why is it part of a fat loss program?

Because there are a few individuals that believe in terms of their fitness goals and fat loss in particular, the need to push the extra mile and beyond is required in order to climb that mountain. Mild mannered effort will not yield superior results, period. A fever must possess you, like a demon (higher power or spirit for my “read into the words a person uses” psychological types).

A demon so strong that nothing short of your own death will stop you from achieving this or any goal you set out to do.

These individuals usually are competitive athletes, business professionals and some common everyday people that are just a cut above the average mortals.

What is Elite Commando then?

While on this journey the benefits of different physical activities became very apparent and having just one of the areas developed short changes the others. You will have strength and the endurance with that strength, which is crucial. Yes, you will build some strength, not huge size, but a strength that will allow you to carry your weight and someone else’s if need be.

Enough muscle to defend or suppress a situation. You will possess a strong heart and lungs with enough endurance from running fast, hard and long.

You will have the flexibility to prevent injuries and also increase recovery for the next assault on your body. Jumping, climbing, crawling, dragging, pushing, pulling a multitude of objects from body weight to free weight or machines day or night, in a hot or cold climate.

It is not easy to get to this level class if you are not mentally and physically prepared. It is a hard grind making your way into this elite school of commandos and few are selected from the regular personnel in the M2 Fitness Pros to undergo the rigorous training. Few pass the grueling test.

If you think you can’t, then you should not opt for it. It is for those who believe in YES, I CAN.

M2 Elite Commando is old school stuff with real high intensity-interval fitness training programs for the elite group of athletes ready to step up their game. If you aren’t up for a challenge, you shouldn’t be enrolling for the Elite Commando training.

Specially designed to take your fitness to the highest level, the training involves a great deal of mental strength to dominate the body and submit it to the grind.

The M2 Elite Commando program is meant to integrate body weight training and external loading along with cardio conditioning for building strength and muscles for those who think they are superhuman. But the qualities will be put to test soon as you join the program and there is no relenting.

If you think you are advanced physical fitness specimen, then you step up and come out a winner. It is a 45 minute grueling workout series, multiple times per day and multiple days per week where you will be tested to the limits. Free weights, body weight and machine training that would target the upper and the lower body muscle groups to develop strong defined muscles and toned bodies to bring out the animal lurking in you. 

It is a concentrated circuit of giant exercises that you would be performing intensely to ramp up your stamina and push yourself to the ultimate limit. If you can endure the highest limits of physical exercises, then you could easily enroll.

It is not how ordinary men/women build up muscles, but the way military men/women and commandos test themselves to perform the hardest of all tasks. You will not only be working out indoors, but doing lots of outdoor training as well.

It is a time tested mixture and follows the same level of training principles that is followed in the armed forces. M2 Fitness Pros has created for you to model the work ethic of an elite commando.

Once again, this is absolutely hard core and not for the weak minded. Even if you are strong and feel physically superior to many others and think you have to prove that you are, you may be beaten already and just don’t know it yet.

As the M2 Fitness team takes you through the paces making you rough it out, they keep your overall training and body in mind while they find the weakness, exploit them and then build them up.

Persistence is the root habit of a true Champion

I see it every day. First thing in the morning, people are running up and down the street, sweating it out.

Sun, rain or freezing cold temps, whatever, there are folks out there doing “road work.” I know all of them feel good about themselves, and why not? Taking such a consistent approach to staying in shape is something that should be heralded.

The one thing about all these people though, I’ll admit it drives me a little batty, is that while I see them run “every day” whether outdoors or indoor at the local gym, for some it’s been YEARS now, well, they all look just about the same– day in and day out.

Yes, they run every day, no question. They are obviously exercising, but their bodies still look the same. The couple who wear the jumpsuits and run ten to twelve miles a day still have their poochy bellies. The blond haired lady with the headphones who goes from a spin class to every cardio machine on the floor at the gym is still carrying a little extra in the “back”. And I know you’ve all seen the folks wrapped up in their sauna suits, drenched in sweat… How can this be? 

They are running and frequently exercising to stay in shape, so why don’t they look different?

They are so many myths about getting into shape, and one of them is that simply doing ANYTHING active for a certain period of time will get you into shape. This is simply not true. You see, your body is built to adapt. If you do something long enough, your body will get used to it. It will change for a time in order to make your body more efficient at doing the activity, but once you have done it long enough, your body will simply stop changing, it’s true!

The fact is you have to keep pushing your body to achieve results. This is known as PROGRESSIVE RESISTANCE training. Simply put, do something for awhile, increase the workload, do it some more. The key to this type of training is to continually make your workouts harder. If all you did was lift a 5lb weight, pretty soon, that weight will be too light for you. If you continue to lift it, you will not make progress. You have to keep lifting heavier and heavier weights to make progress.

Ok, so you now know why some of these runners are not making progress, but, is there anything else to the equation? You bet there is! Getting into shape is a process that really requires you have a program that is multi-tired. What I mean by that is, running alone is ok, but running, combined with some weight lifting, combined with eating nutritional foods to support your muscles and encourage fat loss is a MUCH better plan.

Who knows, maybe some of the people who regularly run in my neighborhood are starting each day with 3 donuts followed by a milkshake. Your diet is one of the most important elements of your plan to stay in shape. It is also one of the most neglected. Most people think that if they are doing SOME sort of physical exercise, they can eat whatever they want; sure, if you want to stay stagnant. Chances are you’ll continue to work harder at keeping the weight off.

So, while running will not necessarily get you into the shape you want, it IS a great start. Just about any exercise can be the foundation of a good program to get into shape. To be truly successful though, you must continually work to increase the amount of work you do, as well as couple your exercise with a healthy and well balanced diet.

SUPER CARDIO SUNDAY…

We just finished another blazing “Super Cardio Sunday.” While the rest of the country is still under freezing temperatures, we’re turning our ocean front playground into an invigorating and intense obstacle course. It’s a tough life, I know.

So would you like to know how to blast off that body fat and turn yourself into a high performance machine? Yeah? How about we throw in a chiseled six-pack to go with it?

Well then, have your power fuel and c’mon out to our backyard…

It’s an open shoreline without limits.

There are miles of terrain we can mold into the perfect training environment to really shake things up a bit.

Our fully equipped outdoor gym is stocked with all the amenities you’d expect from a world class training facility like the scenic fifty yard grass field used for conditioning, agility, and speed drills. On the lower level, you’ll find an array of terrains ranging from sand for firing up the stabilizers to hilly surfaces for building power and speed to rows of stairs for fat blasting butt-kicking workouts. You’ll get a chiseled beach body in just sixty minutes all while having some fun in the sun. You’ll love it!

We can always expect a great turnout from all the loyal weekend warriors, hi-5 troops! Showing up is half the battle. Got your vitamin D and you most definitely conquered.

Glen, Denise, Aries, Jasmine, Teresa – You’re all off to a great start. You are, officially, a part of the elite M2 crew! Welcome aboard.

Cynthia is another one of our promising newcomers and she’s showing no signs of slowing down as she heads into her fifth week. Way to go, Cynthia! Watch out for this lady – she’s a crowned cardio queen.

Another of the many prime performers in the fold is Tricia and believe me when I tell you, this young one is an absolute animal. Giving it her all at every session – her energy and work ethic is infectious, turning something grim for some into great fun. This young warrior will encourage you to raise the bar.

For today’s run, we started with a dynamic grass warm-up drill then followed that up with 100 meter inclined up-back-over sprints with a super set of stairs using sub to near max intensity intervals. We ended it all with a series of recovery exercises and cool down stretches.  This is one of our weekly high intensity MAX-OUT workouts. We’re talking 0 to 60!

As for me, the three month “off” season has come and gone and I’m finally being put to the test… one tough crowd! Hang tight folks. We’re at eighteen weeks out from the USA National Championships now, which means ”GAME TIME”, time to step it up all! I’m coming back strong so consider today’s workout the line in the sand. No more Nice Gal. From here on out, bring it! 

So, if you’re a determined, motivated fitness overachiever or a casual weekend warrior or if you’re just looking to put some steam in your engine, then come and get your heart charged up in the sun.

A hardcore fat-blaster is waiting for you – let’s do it!

M2 4 LIFE

“They overcome through sheer exertion of will, shattering the fallacy of the immovable object by becoming the unstoppable force”.

Feb 28

Amongst the early birds to check-in this morning was none other than M2’s female warrior athlete, Chelsea, who clocked in at 12%!!

 I look back at all of the hardships and tired days, feelings of exhaustion/soreness/fatigue, and I say to myself, “WOW, what a hard journey!” but my gosh was it worth it! ~Chelsea

Go ladies!! We’re on your team…
 “M2fitness Pros & Tight Curves 12 Week Body Transformation Challenge”
December 10th, 2008 to February 28, 2009
 
Chelsea Cho
Rebecca Lara
 Carol Cristobal

M2’s next generation of female warrior athletes is primed and ready for the challenges ahead. They are about to embark on a 12 week long journey that will change their lives forever. Under the coaching of M2’s very own, Bea Fox, these brave warrior athletes are going to relearn how to breathe, eat and train as they join hundreds of other motivated participants across the nation.

When their journey is complete and all there obstacles bested, you will bear witness to the remarkable transformation these determined women have undergone.

It was not until I was at my lowest (physically and emotionally) that I decided I needed to go back, I needed something to work towards a goal. ~ Carol

RECAP

To give our motivated M2 team members a firm foundation to build upon, and for some added enlightenment we teamed up with “Bodywell Nutrition” during an intense twelve week national body transformation campaign.

By instilling in them the ideals of living and thinking healthier, they will have the tools to help them reach the next level.

Would I be able to do it? … was a question that repeatedly went through my head. ~Rebecca

With just a number of weeks to modify and reverse years of self destructive patterns, the team set off on a real life journey to reach their physical peaks. They would know that there would be sacrifices to make and demands to live up to, doubting their own abilities but fueled with the burning flame of team spirit, these courageous batch of M2 female warrior athletes stepped up to battle for the ultimate challenge. 

“I still remember the first day I walked in and how reluctant I felt in terms of believing in myself and really believing that I would succeed and achieve my goals”. ~Chelsea

We didn’t try. We combined each other’s strengths; dove in whole hearted and set the plan into action.

“Then I did the unthinkable… I started doing two hours of Cardio a day and had to get up at 4:45 am to do my first hour of Cardio… by then I knew I had it in me. I was a different person…  I said it… I believed it… and then I just did it.” ~Rebecca

Conditioning the mind is the first step towards completion of a real life goal. We prepared to battle and triumph by any means necessary.

What did it take?

Organization to mentally shift gears and diligently map out a three month strategy with the discipline to stick to a schedule- commitment to follow through, accountability to show up and perform the task each day, and even going as far as changing their immediate surroundings to suit their new lifestyle. 

Changing my life style, my priorities, my friends and my mind has at times made me want to break down. ~Rebecca

 “Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory.”

On top of that, we organized a proven menu plan along with a series of training methods and systems specific to those of a figure athlete in pre contest mode.

I accomplished the biggest feat of my life and I’ve overcome the one thing in my life that has negatively affected me the most. ~Chelsea

During that 12 week stretch, we forged an alliance. Each team member acted as each other’s conscious holding each accountable for their commitment and performance. We provided a week by week 5-6 day work schedule, starting off with an early- to-rise sixty minute cardio session. The training included a combination of aggressive weight circuits with a mixture of HIIT calisthenics and agility type drills focusing on their individual strengths and weaknesses, followed by another sub to near max PM Cardio session.

On Sundays, we took their routine to the great outdoors for an invigorating and rigorous Super Cardio HIIT obstacle course.  Utilizing a mind-over-matter approach for a support system, the ladies managed to keep each other sharp and focused even during their moments of breakdown.

To achieve any significant success we need to learn from others in order to learn more about ourselves.

If it were not for my fellow competitors and coach, I probably would have quit. ~ Carol

Staying in the moment and not getting too far ahead of themselves proved to be vital in understanding their own strengths and limitations.

We have instilled a variety of healthy values by creating a state of mind that has allowed the team to fulfill their physical transformation and gain new found knowledge, wisdom, understanding, self-awareness, and inner strength to continue to conquer and pursue their successes.

I’m stronger, more confident and I have to admit… I LOOK DAM GOOD! And no one can take that away from me because I earned it! ~Rebecca

Will this be their final destination? 

Q&A’s & Results coming up next…

Twelve weeks ago you had an ultimatum… “ALL or nothing”!  I salute you for never giving up the fight…  You are warriors of life.

Although Jon’s training techniques may slightly vary from ours, our language is indistinguishable.

 
BELIEF by Jon Gilson

As a child, you can do anything.  The future is an unwritten story, unencumbered by the fetters of harsh reality.  Belief is easy to come by, as simple as hearing or seeing.  Potential is infinite, and always given its due.

As we get older, living is no longer an exercise in blind faith.  Doubt creeps in, and skepticism finds its way into our minds. The world gives us our knocks, and with each blow, the bounds of reality narrow.  The vernacular of the impossible impregnates our speech and infects our actions, until we stay with the safe, the pleasant, and the known, afraid to push back against the unfamiliar and the difficult.

This unfortunate evolution leaves us unsure of our abilities, scared to display incompetence and unwilling to attempt the unknown.  Terrified of another hard knock, we display only those traits with known rewards and certain payoffs.  We become small and weak as the chains of doubt weave themselves into our lives.
We cannot conquer frustration by quitting, nor defeat the unknown with doubt.

Every time you grab a barbell or strap on a weight vest, you have the opportunity to reverse this disastrous course.  Instead of succumbing to the gravity of your misgivings, you can take heart in your potential.   You can push back against the pain, secure in the knowledge that every failure can be remedied, every misstep righted.  With a piece of cold rolled steel, you can crush the virus of inadequacy beneath your heel.

We don’t trade in exercise.  We trade in the idea that your potential is exactly what you believe it to be.  Squats, pull-ups and levers are merely tools, a chance to show the world that it is wrong, its lessons flawed.  We cannot conquer frustration by quitting, nor defeat the unknown with doubt.  Meekness can never be rewarded, and with every clash, we scream this message.

I’ve seen athletes perform the impossible, heaving against every fiber of their being, a living war cry in the face of adversity.  They overcome through sheer exertion of will, shattering the fallacy of the immovable object by becoming the unstoppable force.  These athletes come from a thousand different places, unique only in their refusal to accept the world’s false constraints.  They choose to believe in their own capacity for greatness, and they are rewarded.

Belief is a place where the irrational exuberance of childhood finds new life, where the burden of the past is shed in favor of the promise of the future.  Belief is a chance to give all the hard knocks back, to free ourselves to become anything.  Stop wondering if you can, and know that achievement is as simple as trying, over and over again.

INCH BY INCH… STEP BY STEP

I had this queasy feeling in my stomach this morning. One week off from my cardio or training routine can feel like an eternity in my world.

However after all the tremendous physiological and psychological efforts that go into months of a competitive season as a figure athlete, we’re often times left with a mess of adrenal stressors to sort through such as the exhausted feelings that can often leave one feeling lifeless. This in turn can be a detriment to one’s ability to train as hard or follow the required dietary strategies.

I’m often asked “what drives me to do what I do?”  Or better yet, “why do I continue to pursue something that seems so out of reach?” oh, wait! It gets better… at my “age”–ARE YOU KIDDING!? or are you challenging me? Let’s get this straight… first off, I don’t ever see anything as out of my reach and age has nothing to do with desire, commitment, will power and or success. Personally, I find this very easy to answer, but when I pose the question in return it appears to be a difficult one for most to even acknowledge.

This brings me to ask the question, “what compels you to pursue your highest value or interests?”

Extreme is the very nature of the sport- although some may argue it’s not a sport, fitness is a way of life for us and the torment we face when we make the decision to push ourselves  to a higher level-competitive.

Nevertheless, I know that there are only a select few that have the discipline to endure and carry out such an extreme sacrifice- to tough it out and restructure any of our creature comforts requires a tremendous amount of will power.  Enough to scare the masses.

What kind of person would put themselves through such extremes? Well, all walks of life really– building a competitive physique requires similar disciplines from both male and female. How you decide to live your lifestyle is an individual choice. Whether you’re a male or a female, you have to ask yourself, “am I satisfied with how I look and feel, do I settle? or do I want to push beyond my limits?

I’ll take push anyday, but I’ve also chosen this type of lifestyle for many reasons. A person of my character lives for extremes-the edge. I’m also known for having an addictive personality, which requires a disciplined structure. What does that mean? Perhaps a healthier outlet– ultimately, I believe all the women on a competitive circuit participate for various reasons alike.  Improve all aspects of life– health, mental and physical strength.

It is empowering. Nothing- and I mean nothing compares to the mental focus that competition prep requires.

This forces us to stay humble. If you’ve ever lost everything you know what I mean. It reminds one to never forget how from one day you can taste victory and the next defeat. It reminds one to never get lazy– no shortcuts. There is no easy way out. It reminds me that I am determined to succeed by whatever means necessary. Therefore, for me it represents staying committed to my promises. Being a woman of my word. Fighting till the end– whatever it takes.

Looking back at the huge responsibilities of maintaining a stable business, supporting a family and catering to each of our client’s independent needs, I’ve have to say “yes” being a professional is about knowing when to adjust.

One of the toughest decisions for any athlete to do is to sit the game out. Which is why I no longer take anything for granted. I walk away with a new found gratitude each season- becoming more humble, more mindful and more patient than I had been before.

I work hard and train hard, but my job, now, is to stay healthy and in order ensure positive gains sometimes we’re forced to let go and take a few steps back. This applies to anything in life and it’s ok. At this point, my goal now is not focused solely on my competitive career per se, but my willingness to care for others remains a high priority in my life, especially during these uncertain times when I find myself fortunate enough to have these next month’s to continue providing my full support and commitment to our M2 Fitness Pros family and team of ambitious athletes and clients.

When it comes to dedication, our efforts are first and foremost to you.

From the bottom of my heart, thank you all for your continued loyalty. None of my competitive endeavors would have been possible without you.

Over the course of the next few months, I’ll be conducting interviews with the sports most inspirational and fierce competitive female figure athletes, who are willing to share their life stories, pearls of wisdom and business endeavors.

As the financial crisis continues to blow in our faces we can neglect to put up a fight or we can make it “easy to” by doing the things we all find “easy not to” and continue on the fight.

The most critical asset to neglect is our health. Exercise is the simplest “easiest to” and most cost effective measures for regulating mental and physical stress. It is our lifeblood. Yet it’s the one vital component most seem to take for granted during these trying times. To maintain a strong level head in the face of crisis is one of the most crucial elements of survival which forms as a result of a healthy lifestyle.

This guy is one of M2’s favorite motivational experts. He’s the same man that taught Anthony Robbins his craft. He’ll get you thinking a plane higher…

People often ask me how I became successful in that six-year period of time while many of the people I knew did not.

The answer is simple: The things I found to be easy to do, they found to be easy not to do. I found it easy to set the goals that could change my life. They found it easy not to. I found it easy to read the books that could affect my thinking and my ideas. They found that easy not to. I found it easy to attend the classes and the seminars, and to get around other successful people. They said it probably really wouldn’t matter. If I had to sum it up, I would say what I found to be easy to do, they found to be easy not to do. Six years later, I’m a millionaire and they are all still blaming the economy, the government, and company policies, yet they neglected to do the basic, easy things.

In fact, the primary reason most people are not doing as well as they could and should, can be summed up in a single word: neglect.

It is not the lack of money – banks are full of money. It is not the lack of opportunity – America, and much of the free World, continues to offer the most unprecedented and abundant opportunities in the last six thousand years of recorded history. It is not the lack of books – libraries are full of books – and they are free! It is not the schools – the classrooms are full of good teachers. We have plenty of ministers, leaders, counselors and advisors.

Everything we would ever need to become rich and powerful and sophisticated is within our reach. The major reason that so few take advantage of all that we have is simply neglect.

Neglect is like an infection. Left unchecked it will spread throughout our entire system of disciplines and eventually lead to a complete breakdown of a potentially joy-filled and prosperous human life.

Not doing the things we know we should do causes us to feel guilty and guilt leads to an erosion of self-confidence. As our self-confidence diminishes, so does the level of our activity. And as our activity diminishes, our results inevitably decline. And as our results suffer, our attitude begins to weaken. And as our attitude begins the slow shift from positive to negative, our self-confidence diminishes even more… and on and on it goes.

So my suggestion is that when giving the choice of “easy to” and “easy not to” that you do not neglect to do the simple, basic, “easy”; but potentially life-changing activities and disciplines.

To Your Success,
Jim Rohn

You aren’t the only one asking the most common question. So how can I rid the fat FAST?

After all, you do want to look better naked, right?

It’s the time of year when we all start our fat and weight loss programs. And yet it discourages even the most motivated individual from sticking to their fat loss routine when their results don’t quite match the expectations. They set these unrealistic goals for themselves hoping to be one of those “overnight success” stories, ending up disappointed and disinterested. Because of the last minute nature of the demands placed on their customary lifestyle and schedule, these weight losers may only setting themselves up for failure. 

So while everyone is still HOT on their resolutions kick, here is a quick list of tips that may help you survive the typical “drop-off” and keep your SEXY on track during these shaky first months. They’re sure to get you ripped, lean and toned in no time.

1. Re-focus on your goal 

Take the time to sit down and really put some thought into what you are trying to accomplish. Reevaluate your fat loss goals and determine whether they are feasible. Ask yourself and be honest, “What is my motivation?” Set up some milestones towards your ultimate goal with a deadline in mind. Do you want to decrease your body fat or are you looking for a slimmer waist line? Are you looking for more definition in your legs or are you aiming for a chiseled upper body? Do you want to tighten, shape or build some rock solid glutes?

Keep in mind that you cannot “spot reduce” or choose to lose the fat from one specific area of the body. Be patient.

2. Measure it all and record

Get a body fat scale or hire a personal trainer to perform a proper assessment and body composition analysis. Stepping on a standard, run of the mill floor scale only displays your total weight and does not indicate your total lean to fat ratio. Having the proper balance is very important. Low percentages can cause a great deal of physiological challenges on the body. On the other hand, a high percentage can also be harmful. This knowledge will prove useful when establishing your baseline fitness level.

Take some “before” and “after” photos from every different profile perspective- frontal, rear and side shots. Seeing is believing. Being able to have a visual reference point is enough to keep most people motivated and focused. With each photo op, take accurate measurements of the circumference of all your major muscle groups. By collecting this data every now and then, you can actually plot your progress on a chart to gauge your progress – invaluable when you are trying to fuel your desire to move smarter and faster towards the finish line.

This is also helpful in determining whether you’re on or off course, so if need be, corrections can be made to get you back on track. An increase or decrease to your food intake or work output through strength and cardio training may be suggested here if not on course.

3. Sleep and recovery strategies

Most fitness newbs can also wash out from their quest to shed those pounds because of drastic drops in energy levels. Late night channel surfing in front of your TV is, often, a common cause for not getting enough rest. Staving off sleep for another hour beyond your normal shut eye to find out “who dunnit” will not make stripping that fat off your body any easier. By depriving yourself of sleep, you are not allowing your body to develop those fat burning muscle tissues necessary to accomplishing your goal. With a lack of sleep comes a lack of desire to push hard. No push=No change.

There is such a thing as “too much of a good thing.” Overtraining, in an attempt to cancel out all those days of not exercising, will only lead to you overworking yourself to the point of adrenal fatigue. That fatigue will only eat away at your intentions and kill any notion of making it a point of hitting the gym.

Aim for eight hours of sleep a night to keep your fitness program realistic. If need be, seek the help of a coach to assist you when assessing possible stumbling blocks on your way to success.

4. Assertiveness training

While your intentions may be wholehearted, keep in mind that results take time. Everyone in the world is extremely busy, elbow deep with commitments. Sometimes an over commitment of time is a challenge and this is when learning to say “NO” becomes essential to your success. It’s not selfishness we’re talking about here, but more about being realistic and committed to the goals we have set.

Making time for follow through should take priority over all those so called “personal obligations” that always seem to pop up at the most inopportune times. Don’t let that distract you from your target. If a situation comes up demanding you volunteer your personal time, pass on it. Stress management is learning how to say “NO”. You should’nt feel guilty about saying “no”. Your decision should be respected. Ask yourself where these feelings of guilt come from. Rid yourself of that unnecessary emotional baggage.

Life coaches and business advisors are helpful guides for those who need help identifying their strong points and weaknesses. They’ll help you work around your foibles and get you working optimally.

5. How to add 2 hours to a 24 hour day

Root out all the menial tasks in your daily routine and figure out a way to outsource them. Any thing from car maintenance to lawn work to grocery shopping can be delegated to someone with less responsibility, more free time and perhaps a vocation towards that particular task. By dishing off these errands, not only are you saving time, but you are also freeing up time in your schedule to perhaps “de-stress” with a relaxing massage or even some yoga.

6. Pick a time, gym or workout that fits your needs first, not someone else’s

For the many of us out there with all kinds of time restraints, finding time to hit the gym proves to be the hardest challenge. Workouts that reduce your stress levels are ideal. Unfortunately, during the first few months of resolution chasing when everyone is at their fiercest, it is common to find yourself in jammed conditions. Long commutes to and from the gym, crowded parking lots and rush hour gym crowds at the cardio machines can do damage to a person’s desire.

Start by joining a gym that is no more than fifteen minutes away from your home or work. Then get yourself a personal trainer to help you as your buffer when you get that urge to speed through or cut short your work out. That personal trainer will keep you focused and away from those chit chats with acquaintances that eat up more time than you had anticipated.

Personal trainers can also function as life coaches or mentors by passing onto you their knowledge and experiences. They are the ones, who are going to make it their mission to keep you focused and accountable every step of the way. They’ll be that voice of reason in your head telling you to snap out of your laziness- where you’ll be less likely to procrastinate and talk yourself out of the workouts.

Training in a private facility or in the great outdoors at a Naked Commando boot camp or a Super cardio maxed out session or even at home using bodyweight exercises can be viable option. Staying committed with a plan and being dutiful with your approach will make for a successful training session. Go at your own speed.

However, if you rather team up with a likeminded friend- try to avoid partnering up with someone that may be at a more advanced fitness level. You may be benefitting from the partnership, but, more than likely, they will not see enough benefits from the workouts to make it worth their time and effort. Adversely, pushing yourself to their limits may result in overtraining which could lead to serious injury or discouragement from unfair comparisons. Stick to your fitness routine long enough and you will naturally meet other likeminded training partners.

Less than five percent will stick to their fitness commitments—will you beat the odds?

What’s the RETURN of you investment? HEALTH IS WEALTH.