Sunday, March 19, 2017

First Day of Spring, Set Up Your New Fitness Goals

March 20, 2017 6:29 A.M. EDT Marks the beginning Spring...Spring is one of the four conventional temperate seasons, following winter and preceding summer. 

"Trees and bushes that lost their leaves over the winter begin to grow new leaves again and also flower in spring. This happens because the temperature of the air and soil starts to warm up and the hours of daylight increase as the days get longer with the coming of spring."

With the coming of the new season you have have new fitness goals. With winter behind us and the spring in full swing, now is a great time to revisit your fitness goals and try something new—especially if it involves Summer getting closer everyday. Here's what I'm doing this spring, plus a few more fitness ideas that are perfect for the season of rebirth. 

Spring is synonymous with rebirth. Take advantage of this lively season by injecting a little fun back into your fitness routine...Here is what I have planned for everyone at our Bootcamp in Miami Lakes 

http://smartfitproworkouts.com/bootcamp-periodization-system

This periodization program includes: 

  • Weeks 1-3 : Basic Build 
  • Weeks 4-6: Get Strong 
  • Weeks 7-9: Lean Out 
  • Weeks 10-12: Metabolic Drive 

Working out, exercising or training which ever way you like to call it, is about progress. In training terms: progressions. You want to get stronger or you want to go faster or you want better recuperation, not matter how you see it or what the goal...progress is what everyone has in common.
So step 1 is to have a  system, a system of workouts that can be used to progress, not just a random set of exercises, that is why I wrote The Bootcamp Periodization System

Why?

Because “if you fail to plan, you are planning to fail”

All of our bootcamp members are looking for progress and I'm sure you are too, but if you do not have a system in place how are you going to achieve that progress.

So no matter where someone is on their fitness journey, whether they are a beginner or they are an athlete, laying out a plan that has a systematic method to progress is the one universal factor that ties in everyone.

At our Miami Lakes Bootcamp, not only will we be using a systematic approach to all our workouts this Spring...we wrote the Book on it.

We will not be waiting till the last minute to figure out what to to, we have the next 12 weeks planned and mapped out for all our bootcamp members.

And the one goal we have in mind is PROGRESS.

Whatever goals you choose, share them with someone for accountability....at our Bootcamp in Miami Lakes, everyone comes to workout together with the goal of getting more out of their workout.


Have you set a new fitness goal this spring? 


Sunday, March 12, 2017

Kyani ALL NEW: Fleuresse Skin Care

Nourish your body—inside and out.



Based on cultured plant stem cells and other naturally occurring botanicals, the Fleuresse Skin Care System hydrates, nourishes, and accelerates skin cell regeneration to reveal brighter, more youthful looking skin.

Fleuresse Serum is a light and refreshing serum, derived from naturally occurring botanicals found in plant stem cells, that rejuvenates the skin, helps protect against fine lines and wrinkles, and reduces visible signs of aging.

Fleuresse Boosting Cleanser employs natural botanicals to clean your skin and enable it to absorb a rich infusion of vitamins, antioxidants, and amino acids.

Fleuresse Day Brightening Crème soothes, calms, and nourishes your skin by providing intense hydration to prevent fine lines and soften the look of existing lines and wrinkles.

Fleuresse Night Crème is rich in antioxidants, vitamins, and amino acids fighting against the inevitable signs of aging skin by hydrating, smoothing, and softening skin while you sleep.

YOU CAN ORDER YOUR SKIN CARE HERE: https://rafaelmoret.kyani.com/




Miami Lakes Bootcamp Coach Explains class and workout development

How to get multiple fitness levels in one bootcamp class by Rafael Moret

So you have done all the right things to promote your bootcamp, you are on all the platforms: Facebook, Instagram, YouTube and even Snapchat. There is a big buzz going around about your bootcamp and lots of people are excited. Monday is here and it’s time to workout and here come all the bootcampers and you see Joe a 35 year old man who realized his kids are out running him and needs to get in shape, you have Jill a 40 year old mom of 2 that has not made time to workout in years, Maria.. an avid exerciser that like 5K obstacle races and Robert that plays basketball 3 time per week and workouts out at the gym 4 times per week but want to kick it up a notch and a few more people...some at the same fitness level as other and some at opposite ranges...so what do you do? How can you train all these people effectively in the same workout?

Well, let’s start with the basics. Working out, exercising or training which ever way you like to call it, is about progress. In training terms: progressions. You want to get stronger or you want to go faster or you want better recuperation, not matter how you see it or what the goal...progress is what everyone has in common. So step 1 is to have a  system, a system of workouts that can be used to progress, not just a random set of exercises. Why? Because “if you fail to plan, you are planning to fail” All of your bootcamp members are looking for progress and if you do not have a system in place how are you going to help them achieve that progress. So no matter where someone is on their fitness journey, whether they are a beginner or they are an athlete, laying out a plan that has a systematic method to progress is the one universal factor that ties in all of these people.

What about the workout? How can they all come to the same class and benefit?
The truth is that it would be impossible to figure out the right resistance and rep range for multiple fitness levels in one workout, but all these people showed up and they want to workout and as a Coach, you need to deliver. The solution is timed circuits and timed exercisers. I have been personal training for more than 20 years and running bootcamps for more than 10 years and there is one thing I know for sure...Day 1, I can’t tell you if are squatting or performing some pushups, if 10 reps with be right or 15 reps or even 20...I can assure you it will be different for everyone, but I know if I set my timer for 30 seconds and my instructions are for everyone to squat for 30 seconds, it won’t matter. Because Joe, Jill, Maria and Robert will all move at different tempos, and different ranges of motion and all have a different number of repetitions, but I will get their lower body to fire and the 30 seconds will be the same for all of them.

Now you have a universal key that will allow all of them to participate in the same workout. You can add elements of resistance and variety using the timed sets and reps approach. You can control work and rest times and you can incorporate a system of progressions into this format even though everyone may be starting in different levels.



You can lay out a week’s plan if your bootcampers were participating 3 times per week  to look like this:

Day 1
WARM UP

Jumping Jack
Push ups
Plank to Pushup

30 seconds of each back to back
30 second break at the end
repeat for 3 rounds

Chest Back and Shoulders

Perform 30 seconds of each move and allow 20 seconds to “ROTATE” in between
stations or moves for 2 Rounds
Break for 90 seconds
Repeat 2 More Rounds

Chest Flyes with Bands

Chest Press with Dumbbells

HIGH BAND ROWS

DB Rows

DB Shoulder Press

DB Side Laterals


Day 2
WARM UP

Jumping Jack
Push ups
Plank to Pushup

30 seconds of each back to back
30 second break at the end
repeat for 3 rounds

Biceps, Triceps and Core
Perform 30 seconds of each move and allow 20 seconds to “ROTATE” in between
stations or moves for 2 Rounds
Break for 90 seconds
Repeat 2 More Rounds

Curls with DB’s

Bench DIPS

Band Curls

Reverse Grip Triceps Ext

Leg Raises

Bicycle Crunches


Day 3

WARM UP

Jumping Jack

Push ups

Plank to Pushup

30 seconds of each back to back

30 second break at the end

repeat for 3 rounds

LEG
WORKOUT
Perform 30 seconds of each move and allow 20 seconds to”ROTATE” in between
stations or moves for 2 Rounds
Break for 90 seconds
Repeat 2 More Rounds

Forward Lunges with DB’s

DB Sumo Squats

Step Ups

DB Narrow Squats

DB Single Leg Stiff Leg Deadlift Right

DB Single Leg Stiff Leg Deadlift Left


Now in week 2 you can add some progressions, more resistance for individuals, more work time, less rest time but the goal is to create progress.

To add variety you do not need to be excessive, 5 more seconds of work or 5 less seconds of rest is variety

These 2 elements would allow multiple fitness levels to not only participate at the same time but also benefit from your bootcamp while all attending the same class.

Sunday, February 26, 2017

Local Miami Lakes Trainer Writes The Book on Bootcamps

"Unless you’ve been living under a rock for the last few days, then you’ve probably been hearing the buzz about the 12 month Done for YOU Bootcamp Workout System."

Feb. 26, 2017 / Miami Lakes, Fl. Bootcamps and Small Group Fitness workouts have been popular for a while now, but down in South Florida 10 years ago a Bootcamp started that would change the industry forever. Rafael Moret, who’s been training people professionally since 1995, moved down to South Florida in late 2006 and quickly became part of the the circle of fitness professionals from Brickell to West Palm Beach…but in mid 2007 he launch what would be the 1st Bootcamp of many over the next decade. Since then thousands of people have had an opportunity to experience why Moret says “It’s Not Just Bootcamp” and now thousands all over the world will have the same chance South Floridaians have enjoyed. Rafael has literally written the book on bootcamps and bootcamp workouts with the launch of the Bootcamp Periodization System, a series of 4 books giving people access to a years worth of bootcamp workouts
“Trainers and fitness bootcamp instructors are raving about this system. They’re loving it and their clients are loving it.”
So what makes this system so awesome?
1.You Get A Full Year Of “Done For You” Periodization Workout Programs
Ever notice that your clients have specific needs that change? This package includes 4-twelve-week bootcamp programs for Winter, Spring, Summer and Fall. With each season change you can change up your programming to meet your clients’ needs.

They’re gonna love their results! You’re going to love their repeat business!

That’s 1 full year of bootcamp training programs done for you!!

2.These Are Scientifically Based Workout Programs
Your goal isn’t to wear your clients out. Your goal is to get them really good results. And these four carefully planned periodization programs are proven to help your clients get lean, get strong, and build endurance.
Quality Bootcamp Workout PROGRAMS…proven,in the trenches programs that work..period!

The author is Rafael Moret, who is the owner of the South Florida Fitness Bootcamp. He’s been training and coaching a wide variety of people — from moms to athletes to fitness models — since 1995. Today he’s sharing his expertise in creating shorter workouts that produce great results in strength, power, muscular development and maximum fat loss.

This book is backed by publisher Georgette Pann, who is a world-renowned bootcamp expert. She has over two decades of experience helping clients get great results, as well as helping fitness pros just like you grow thriving, profitable bootcamp businesses.

Together, Rafael and Georgette bring a combined 40+ years of expertise into one package. If you’re looking for one programming package to buy this year, this group of four periodization program manuals is just what you need!
Rafael Moret is the founder, president, and chief fitness officer of It’s Not Just Bootcamp in Miami Lakes, Fl. He is also the creator of It’s Not Just Donuts, protein donuts and an Independent Kyani Distributor. Rafael holds multiple specialty certifications and has helped clients achieve their health and fitness goals since 1995.

Monday, February 20, 2017

A WORKOUT A DAY WILL KEEP DISEASES AWAY

Miami Lakes-- We’ve all heard the saying that “an ounce of prevention is worth a pound of cure.” Scientific evidence does indicate that precautionary measures such as regular exercise and sensible eating habits could protect us from some of the most serious and potentially fatal diseases.

“Numerous research studies have shown that a regular, brisk physical activity together with a healthy diet based on fruits, vegetables, grains, low-fat dairy and lean protein, cut the risk of many deadly diseases,” says Rafael Moret of It's Not Just Bootcamp. “Combine these measures with cigarette-free life and you’re getting a very powerful health boost.”

Virtually every medical condition can benefit from a healthy lifestyle, including ailments that claim the largest number of victims: Heart disease, cancer, and diabetes.

“World Health Organization reports that sedentary lifestyle and lack of physical activity is the main cause of about 25 percent of breast and colon cancers, 27 percent of diabetes cases, and 30 percent of heart disease cases worldwide,” Rafael says. “This finding, on top of all the other research, is a compelling reason to get off the couch and start moving!”

Cardiovascular disease continues to be the leading cause of death in this country, with about 30 percent of all Americans suffering from some form of it, including heart failure, stroke, high blood pressure, coronary disease, and other serious conditions.

“However, regular exercise - at least 30 to 60 minutes of moderately intense physical activity most days of the week - helps the heart muscle work more efficiently by lowering blood pressure, raising “good” HDL cholesterol, and helping maintain a healthy weight, since obesity is a well-known risk factor for cardiovascular disease,” Rafael says.

Cancer. Studies show that about a third of all common cancers in the United States could be prevented each year through healthy lifestyle.

“Here’s a real eye opener: According to World Cancer Research Fund, exercise and other healthy lifestyle measures could reduce breast cancer cases by 38 percent, stomach cancer by 47 percent, and colon cancer by 45 percent,” Moret says. “Several studies also reported links between physical activity and a lowered risk of other cancers.”

Diabetes now affects nearly 26 million Americans and the numbers are expected to climb in the future decades.

“There is no doubt that rates of diabetes are linked to the increase in cases of obesity,” Moret notes. “Along with appropriate diet and any medication prescribed by a doctor, exercise can help control weight and lower blood sugar level. It can also– as shown above - reduce the risk of heart disease, a condition that is common in people who have diabetes and / or are overweight.”

Rafael adds that exercise has also been proven beneficial in preventing and relieving a variety of other medical conditions as well, including osteoporosis, arthritis, and depression.

“The bottom line is that regular workouts will help keep you physically and mentally healthy,” Rafael adds.

Wednesday, February 15, 2017

Bootcamp Workouts in Miami Lakes: Raising the Bar

Have you ever watched a cable commercial where they offer this incredible offer for NEW customers? I always watched those and wonder…”What about me?…I have been a loyal subscriber for years and I’m paying more than someone who has never done business with you.”

I wonder if members of the gym or members of my bootcamp in Miami Lakes feel the same when all the new year resolution people come in to start their fitness journey, I ask that every time we put together an offer to help new members get started in our program. I also think about that at this time of the year when we have so many new people participating in a fitness program that is not necessarily new to everyone , but it’s new to them.

How do we continue to serve our members that have been training all year, and for many years and still manage to serve all of the people that are joining us for the first time.

Simple or at least the idea is simple, Create a plan where people of all fitness levels are starting a new fitness adventure no matter where in their personal journey they are. A plan that can be laid out weeks, months and even a full year ahead of time so that the person going on this adventure knew what was ahead of them and so that a coach had a map that could take them there

Everyone starts the year with a goal in mind. Maybe it’s to make improvements on everything they did the prior year, maybe it’s to finally make it happen for the first time. What ever the goal is mapping and planning out workouts in advance ensures that the goal will be achieved..

What if you knew ahead of time that your workouts would look like this for example:

Day 1

Warm Up


Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break

Day 1: Push – EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as
soon as they complete the remaining time is used to rest, recover, rotate and
hydrate

Push Ups (15-20 Reps)

Dips (15-20 Reps)

Dumbbell Floor Chest Press (15-20 Reps)

Band or Dumbbell Over Head triceps extensions (15-20 Reps)

Dumbbell Shoulder Press (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher


4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Mountain Climbers and Leg Raises

—————————————————————————-
DAY 2
Warm Up


Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break
Day 2: Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as
soon as they complete the remaining time is used to rest, recover, rotate and
hydrate

Single Arm Rows Right Arms (15-20 Reps)

Single Arm Rows Left Arms (15-20 Reps)

Band Bicep Curls (15-20 Reps)

Band or Dumbbell Bilateral Rows (15-20 Reps)

Dumbbell Upright Rows (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher


4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

X Body Mountain Climbers and Reverse Crunches


——————————————————————-
DAY 3
Warm Up


Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break
Day 3 Squat EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as
soon as they complete the remaining time is used to rest, recover, rotate and
hydrate

Alternating Leg Lunges (15-20 Reps)

Squat Jumps (15-20 Reps)

Dumbbell Sumo Squats (15-20 Reps)

Dumbbell Stiff Leg Deadlifts (15-20 Reps)

KettleBell Swings (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher


4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Spiderman Mountain Climbers and Bicycle Crunches


…and that the following week the goal was to progress with these workouts. And that after making progress for 3 weeks with this you already have the next set of workout mapped out.

It’s one less thing to think about and it takes the guess work out of the equation
A truly successful bootcamp achieves at least two critical goals:
1.- Gets your clients the physique results they want, while simultaneously 
2.- Giving them what you know their body needs.
When you program with structural balance in mind, you give your clients the best of both worlds.
————————
Introducing The NEW  Bootcamp Periodization System

XL

 

You Get Four Twelve-Week Programming Guides – A FULL YEAR Of Done For You Periodization Programs!

Each manual includes a 12-week periodization system. Programs are designed for three hard workouts per week. Each workout includes:

  • A set of warm-up exercises that are designed specifically for each workout. This reduces injury and gets your campers pumped about the workout! 
  • The main workout, which includes a variety of bodyweight exercises, endurance exercises, bodyweight exercises, and exercises using dumbbells, bands and kettlebells. Each workout is designed around a specific goal, such as building endurance, leaning out, getting strong, etc. 
  • A closer/finisher. Depending on the workout goals, these closers may give your campers a metabolic boost and help them cool down. 
Here’s what you get when you order now… 

Manual #1: Winter Bootcamp Program—Done For You 12 Week Periodization Program

Use the Winter Program to build strong bodies. Workouts focus on exercises such as bodyweight exercises, compound lifts, and targeted lifts to build muscle and strength. 
This periodization program includes: 
  • Chapter 1: Basic Build (Weeks 1-3) 
  • Chapter 2: Get Strong (Weeks 4-6) 
  • Chapter 3: Get Stronger (Weeks 7-9) 
  • Chapter 4: Super Sets (Weeks 10-12) 




Manual #2: Spring Bootcamp Program—Done For You 12 Week Periodization Program

This program starts by building muscle and strength, and then it turns to leaning your clients out and sending their metabolism into overdrive. Right in time for beach season! This periodization program includes: 
This periodization program includes: 
  • Chapter 1: Basic Build (Weeks 1-3)
  • Chapter 2: Get Strong (Weeks 4-6)
  • Chapter 3: Lean Out (Weeks 7-9)
  • Chapter 4: Metabolic Drive (Weeks 10-12) 



Manual #3: Summer Bootcamp Program—Done For You 12 Week Periodization Program

It’s summer, and your bootcampers are thinking about baring themselves on the beach. Use this 12 week periodization program to get them lean, get them sexy and build their confidence! Your clients will look good and feel great! 
This periodization program includes:
  • Chapter 1: Sexy Build (Weeks 1-3) 
  • Chapter 2: Get Tight (Weeks 4-6) 
  • Chapter 3: HIIT Weeks (Weeks 7-9) 
  • Chapter 4: Beach Ready (Weeks 10-12) 



Manual #4: Fall Bootcamp Program—Done For You 12 Week Periodization Program

You’ve been pushing your campers hard all year to build their strength and lean them out. The Fall program starts with a short recovery period of lighter work, followed by building strength, mobility and endurance. 
This periodization program includes: 
  • Chapter 1: Recover (Weeks 1-3) 
  • Chapter 2: Get Strong (Weeks 4-6) 
  • Chapter 3: Mobility (Weeks 7-9) 
  • Chapter 4: Endurance (Weeks 10-12) 
Bottom line: you get a full year of carefully planned periodization programming across four manuals. These programs and workouts are designed to grow strength, endurance, and mobility, plus get your clients lean and beach-body ready in time for summer! 
And that’s not all…

Plus You’ll Get These Two Bonus Guides for FREE!

Bonus #1: The Beach Bootcamp Workout Program

Bonus #2: Krazy Klosers: 52 Krazy Finishers, A New One For Every Week Of The Year!



XL


Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .
.To learn more about The NEW  Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system


Sunday, February 12, 2017

MIAMI LAKES FITNESS BOOTCAMP 1000 Calorie Challenge Workout

Holidays are over and New Year Resolutions are done...now life starts for real here in Miami Lakes...Spring is coming, Summer is coming and so are vacations

Here is the TRUTH

You're busy with....

Groceries
Cooking
Cleaning up
Cleaning the house
Dropping off from practice
Picking up from practice
Dirty Laundry
Folding clean laundry
Take the dog out
 
And now you have a pile of other stuff on top of your
normal hectic schedule.
 
Oh, and eat. Almost forgot about that, might as well grab something with some carbs in it because carbs give you energy, right? You remember reading that somewhere…
 
The list could go on for pages, but this is what a lot of busy moms and dads and business owners and just honestly....everyone, have to do for every other person in the household. Not that this comes as a surprise to any of them, because this is their daily routine.
 
But as time passes, and kids grow up, jobs change and life happens, the years leave their mark on a busy people's bodies. A little extra on top of the jeans, a little big hanging out in front, things that used to be tight, just wobble a little more than they should. 
 
But what can a busy person do about it? Your time is never their own. And forget about unrealistic gym hours. Why pay for a membership when you can never make it during the week because your schedule doesn’t allow it or even our bootcamp in Miami Lakes..with all the classes we have..they still might not work
 
Well, that is exactly why we are presenting the 10:00am (you guessed it) Weekend Fat Blasting 1000 Calorie Fat Loss program.
 
Saturday and Sunday morning at 10:00am, we are going to help you burn 1000 calories on each day of the weekend, and help you lose a dress size or a pant size. 
 
Each workout will be tough, but structured to get the most out of you in the least amount of time. 
 
Best of all, we’ll be doing it on weekend mornings, before you need to get your kids ready, or run errands, or go to church and so it doesn’t take time away from your already packed day of activities and whatever else you do. 
 
Now you don’t have to choose between your family and your health. You can have both, and join other motivated busy moms and dads and business owners and just everyone like yourself to kick some butt and get their own butts back into shape.
 
We will be starting this as part of all the NEW things coming to our NEW location in Miami Lakes...so if you are interested in something like this...a weekend membership that will burn 1,000 calories Saturday and 1,000 calories on Sunday...let me know


For everyone else...waiting...let me repeat...the time will pass anyway...workout or no workout, diet or no diet...workout with us or not...the time will pass...Summer will be here, beach time, shorts and tank tops....don't wait


YESTERDAY I ANNOUNCE 2 EVENTS:
You can see them here
FREE Truth about Fat Burning Seminar => https://www.facebook.com/events/405335846466155/

Bootcamp After Dark 

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