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

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


4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Mountain Climbers and Leg Raises

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

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


4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

X Body Mountain Climbers and Reverse Crunches

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

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


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



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!


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

Sunday, February 12, 2017

MIAMI LAKES FITNESS BOOTCAMP 1000 Calorie Challenge Workout

Holidays are over and New Year Resolutions are 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....

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 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

You can see them here
FREE Truth about Fat Burning Seminar =>

Bootcamp After Dark 

THE next 99 Days!!!

Have you lost a little motivation or focus?
Maybe you would like a little more!!
Hope you and you and your family are having an AMAZING weekend.

I am already heading out to our NEW gym..I want to get a workout in before class and I wanted to share something I talked about in our 6 week transformation group...
"Have you ever hit a weight loss plateau?"
Fat was practically falling off your body just a few weeks ago, and now you’re wondering if your scale is broken because no matter what you do, your weight won’t budge.

What gives?

Why did your routine suddenly stop working, and what can you do to push through this weight loss plateau?


Another reason people lose focus is lack of target dates or goal dates

I am the 1st person to tell you..the your health and fitness should be #1 regardless of a vacation plan or party dress you want to fit into...but I am also here to Coach and that means finding the ways that work...You tend to focus better or work harder if you have a DATE!!!

Let me give you an example...I have 3 dates I am working toward
March 9th I have an Event in Texas
April 15th I have another Event
and May 22nd is my B-Day (Huge Event)
as of right now that is 99 Days away...

I have a target date and I have concrete goals laid out...and every day I will do what I need to do to reach those goals...

After that I already other shorter term and longer goals but that is the Next 99 Days.....

What about you?

Do you have some short term and longer term goals?

What can I do to help you reach them?

Think about it....

Today we start A New adventure.....remember you are all invited to come workout with us our new place...if you don;t make it..I will share pictures with you tomorrow

*ps...last day to lock in your members, past members, friends and family...

With the NEW adventure starting at our NEW is a GREAT day to get started or restart your adventure into better health and more energy....


Friday, December 30, 2016

Keep Your New Year's Resolution with Kyäni

Today's post by Dr. Abbas Qutab, Kyäni Scientific Advisory Board

It can be daunting when your list of new year’s resolutions is as long as your holiday to-do list. However, it is important to remember that the new year doesn't have to be a catalyst for dramatic changes. It’s a time for you to reflect on your past year’s behavior and make reasonable promises to yourself leading you toward a more positive lifestyle. By making your resolutions realistic, there is a greater chance that you will keep them throughout the year.

As you might guess, the number one resolution made every year is to go on a diet and start exercising to lose weight. But did you know that there are three other factors that significantly influence your ability to lose weight? They include your stress level, the amount of restful sleep you get each night, and the amount of antioxidants you consume daily.

A stressful lifestyle hinders weight loss by increasing your cravings for carbohydrates and junk food. In addition, hormones secreted due to stress, like cortisol, increase fat storage in our bodies. The most common stresses in life include financial instability, job dissatisfaction and marital/family issues. In order to help your body counteract the effect of stress, you can take Kyäni Sunrise. It provides specific vitamins and botanicals which help the body adapt to stress. Specifically, it provides B Vitamins and adaptogens like ashwagandha and panax ginseng root.

Sleep deprivation hinders weight loss by upsetting your hormonal balance. Specifically it decreases leptin, which is a hormone that makes you feel full after eating. This results in overeating. To help you get the best possible sleep, you can take Kyäni Sunset, which provides Omega 3s, along with a full spectrum of E vitamins, including tocotrienols.

A lack of antioxidants in the diet also hinders weight loss. As a matter of fact, it contributes to weight gain. Antioxidants are molecules that fight free radicals. Free radicals can damage the cells in the body that tell you you’re full. So if there aren’t enough antioxidants in the diet or supplements, you may overeat, resulting in weight gain. Kyäni Sunrise can help counter this. It’s loaded with antioxidants from superfoods, specifically the Wild Alaskan Blueberry, maqui berry, amla berry, acai berry, and wolfberry.

Once these lifestyle factors are addressed and corrected, you are much more likely to succeed as you set goals to moderate your diet and increase your physical activity. The last step is to increase the amount of Nitric Oxide your body produces, because Nitric Oxide helps the cells in the body to burn fat. It does this by improving the function of mitochondria, which are the powerhouses of the cell, generating energy for day-to-day living. Nitric Oxide, as a signaling molecule, helps the mitochondria to burn more fat, both dietary and stored. Kyäni Nitro Xtreme and Nitro FX generate Nitric Oxide in the body, which further helps to reduce body fat and gain lean muscle mass.

In conclusion, the three factors that need to be addressed to enable effective weight loss in 2017 are stress management, sleep quality, and increased daily intake of antioxidants. Increasing the body’s Nitric Oxide production further assists this process.

Let the Kyäni Triangle of Health be a foundational element for making positive changes in your life in 2017.

Thursday, December 29, 2016

6 Week Challenge (Almost Sold Out) - New Year Resolutions and YOU


During this mornings class we used 12 Exercises, for 29 Seconds and had 16 seconds to rotate...Get it 12-29-16.....ha ha ha ..I crack myself up :-)

I'm sure you know the New Year is coming and we all (yes me too) have New Year resolutions...Last week I shared that we were opening the doors to the 1st 6 week transformation challenge of 2017...and a lot of the spots are taken...if you have been around since September you have seen we have taken more than 20 people in every installment of the 6 week challenge ...a lot of people have repeated the program and they understand what you get with the program and sure enough a lot of them have already secured their spots in this one coming up.

We also have a few new people joining this New 6 week for those on the is not starting until Monday January 9th..Orientation is Sunday January 8th and we are almost sold out...the word is spreading fast on Facebook and a lot of people are reaching out to get going...all the details are here: if you have questions let me know

Not all of you are looking for something like that but you are looking to rock and roll in 2017...let me know how we can help you get going again or for the first time....

It's going to be an EPIC year, I hope we are a part of yours..




Sunday, December 18, 2016

My High Blood Pressure

Had a follow up visit yesterday with my Doctor
So while I was in the hospital and after I left a few months ago...they said I had High Blood Pressure...real when I was in, they had me taking norvasc and metoprolol and they wanted me to keep taking it when I left...and since I'm a good patient I did for a full 3 days (not a fan of meds)....I just don't think medication is the answer to something that can be fixed with a little patience and a little time...My eating is very good, I know a guy that knows a thing or 2 about nutrition...I exercise regularly, I know a guy that helps with that too...and I take my Kyani Supplements EVERYDAY...
My blood work is GREAT, everything is rockin the house!!! Now I bring this to your attention for 2 reasons...#1 Your health is one of my top priorities and it should be yours too...yes yes yes everyone wants to burn fat, and get tight and tone, but if you are not giving your body the nutrients it needs it won't give you what you want.
I want to live a long time and in order to do that I need to take care of myself in the best way possible...and I know that supportive eating and exercise are key and making sure I get my vitamins is critical so I choose Kyani.
#2 I find it very interesting how when someone is sick and the Dr gives them a prescription for meds, people go out do what the Dr said, no questions asked...if your loved ones are sick you jump and go pick up their meds (price is no object) ...yet when It's time to take care of better, exercise, and take the supplements your body needs to function better...We don't have time, we can't right now, and we don't have $$$
If this year has taught me anything (and I hope it taught all of you through my experience) it's that we don't have time...we don't have time not to make the right decisions...your health is the most precious thing you own...without it you can't go to work, you can't take care of the people you care for, you can't go on vacations, you can't go to school and you can live the full life you were meant to live...
As we close our 2016 and get ready for a New Year....I hope you take a moment to invest in that you can keep moving forward..

Wednesday, December 14, 2016

Do Vitamins Make You Fat?

Do Vitamins Make You Gain Weight?
You have NO idea how many times in the last 20 years people have said this or at least asked it...and of course it came up this weekend when we brought Kyani to Puerto Rico
So here is the answer...Please make sure you read it 2 or 3 times and feel free to share it
If you're overweight or obese, you're consuming too many calories — extra fuel that your body can't use and stores away as body fat. There are six essential nutrients that you need for optimal health and nutrition, however, only three of these nutrients provide calories. Vitamins don't deliver calories that contribute to excess fat; each vitamin you get from the food you eat serves a different purpose in your body.
There are six nutrients your body needs: carbohydrates, fat, proteins, vitamins, minerals and water. Only three of these nutrients — carbohydrates, fat and proteins — provide calories, the fuel that gives you energy. Carbohydrates and proteins give you four calories per gram, and fat gives you nine calories per gram. Carbohydrates come from foods such as rice, pasta, vegetables, fruits, beans, peas and grain-based foods, such as bread. You get proteins from foods such as meat, chicken and other poultry, eggs, beans, and milk and other dairy foods, such as cheese. Fat is present in numerous foods, such as meat, butter, cheese, shortening, nuts and vegetable oils. The vitamins in the foods you eat are noncaloric; however, they are vital for growth, development and cell function.
Thirteen vitamins are essential for human health. These vitamins are vitamins A, C, D, E, K, and the eight B vitamins, which consists of vitamin B-1, or thiamine; B-2, or riboflavin; B-3, or niacin; vitamin B-5, or pantothenic acid; B-6; B-7, or biotin; B-12 and folic acid. Each vitamin serves a specific function to keep you in good health. For example, vitamin C is essential for the health of your teeth and gums; it also promotes the absorption of the mineral iron and helps you heal when your body is wounded. Vitamin D helps you absorb the mineral calcium, which is required for strong teeth and bones. Vitamin deficiency leads to poor health and puts you at risk for cancer, heart disease and osteoporosis.
A sluggish metabolism is sometimes blamed for weight gain; however, according to Mayo Clinic preventive medicine specialist Dr. Donald Hensrud, most of the time weight gain is the result of consuming more food and beverages than you need and not getting enough physical activity to burn surplus calories. Other factors that contribute to weight gain include your genetics, family history, taking certain drugs, skipping meals and inadequate sleep. Another thing to consider is that as you get older, the number of daily calories you need decreases. If you've set weight loss as your goal, reduce the number of calories you consume each day. Eat a varied diet rich in all of the essential vitamins and minerals you need. Regular aerobic exercise and strength training also helps with weight loss.
Other Information
Some people take vitamin supplements to make sure that they get their daily dose of essential nutrients. However, the American Association of Family Physicians indicates that it's best to get vitamins and minerals from the food you eat, as they're more readily absorbed by your body. Vitamins and other dietary supplements aren't an adequate substitute for a healthy diet. However, states that vitamin supplements may be appropriate for certain populations, such as vegans and vegetarians, people who consume less than 1,600 calories a day, pregnant women and those who have health complications that prevent the absorption of certain nutrients.
SO...Even though I have said it over and over...YOU MUST TAKE VITAMINS...AND NO THEY DO NOT MAKE YOU GAIN WEIGHT
Why do I recommend Kyani?
If we could feed our bodies the most remarkable, natural foods from around the globe to ensure our highest level of nutrition, we would choose the Wild Alaskan Blueberry (The King of Fruits) and the sixteen additional Superfoods found in Kyäni Sunrise.
With 5 times more antioxidants than cultivated blueberries, research has confirmed that blueberry consumption boosts serum antioxidant levels to protect against damage to cells and may reduce the risk of many chronic degenerative diseases.
Superfoods including Pomegranate, Red Raspberry, Amla Berry, Panax Gingseng and many others provide Kyäni Sunrise with an amazing spectrum of rich-colored, vitalizing nutrients that provide incomparable health benefits.
Taken in the morning to provide maximum bioavailability, Kyäni Sunrise will help you experience optimal health. Try it for yourself!
Kyani offers a 30 Day Money Back Guarantee..Click here to order: <<

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