The New Way To Start A Transformation Challenge

Happy Friday…

Looks like we have storm coming this weekend, but don’t worry…our gym is made of concrete…we will be safe in there …

As you may or may not have heard this weekend is Memorial Day and we had originally planned on going out of town, but looks like the universe wants fitness to continue …so we will have Workouts all Weekend long..

5pm and 6pm Today

8am and 9am tomorrow

11am on Sunday

11am on Monday (Memorial Day)

Want to Bring a Friend This weekend?

Why Not…it’s a long weekend, it’s gonna be raining and lots of places are closed….

So, if you have someone you would like to punish…I mean empower though fitness…bring them on in for a workout this weekend.

…..

NOW FOR THE BIG STUFF

I have said it several times…Memorial Day was the 1^st goal date for the Summer, how much work did you put in since January…I know how much I did..and I hit my goal 1 week ahead of schedule…but that doesn’t help you…The Process I went through…the eating, the workouts, the consistency I went through…That doesn’t help you

Lais is also going through her own PROCESS…but her goals might not match yours, her journey, her commitment, her diet…that doesn’t help you either…

What can help YOU…is going through your OWN Process.

Over the last few weeks we have been working on something I think can change the way fitness and health is done.

And with July 4^th being our next goal date…we started working on a new challenge to help everyone build some momentum and get some results…

But truthfully….That is just not enough for me..

I understand that this is a PROCESS and I understand that by the 4^th of July you can get some great results, just not your ultimate result…but reaching a milestone goal like the one you can reach by the 4^th is a MASSIVE momentum builder…and The Process to get their has to be built just for YOU…not some played out diet template…or saying some dumb sh*t like women need 1,200 calories and men need 1,800

But there is more to fitness than just losing weight. How do you feel? How are you performing? What’s your stress level like?

See all these things affect your results…so we need to address them.

They are also part of The Process.

So, with all of that in mind…I have created a New Program…a New Challenge…Called…

THE PROCESS

I have never offered anything like this in the past, but this will be how I structure transformation programs moving forward.

I will cover so much with this program, you will literally arrive like a NEW person to the 4^th of July

Of, course I cover your weight, food, workouts, but I also cover mood, lifestyle when relevant to your goals.

Check out my Instagram story at mr_bootcamp for a glimpse of what the actual Process book looks like

Oh yes, you get a tangible guide…this is real deal Holyfield style.

We will have a few things to go with this program that only the participants will know about…

But let me tell you some of the things I can share…part of the challenge is to complete certain steps in The Process and of course they lead to your results and with these we will have weekly prizes and incentives but the end Prize for everyone who completes The Process, will be a Graduate Dinner with all of The Process Finishers PLUS Lais & Myself to celebrate this major Win

If any of these things sound good to you…Welcome aboard

If you have been stuck with some of your results for a while…Welcome aboard

If you have not been doing anything and this was what you were waiting for…Welcome aboard

If you are already on the path with us, then you know this is for you…Welcome aboard

Have questions…I’m sure…send them my Way

We start Tuesday May 29^th

Oh wait….how much is it…?

Well…I have an idea of how much impact this will have on the way Fitness and health transformation programs are done…so I also understand the value this will bring to someone…

But for this 1^st Graduating class…

We will have 2 Options

1 for members of our Bootcamp

And

1 for people that are not yet members or live out of town or maybe participate in another exercise program but would like to go through THE PROCESS

I don’t want to distract you with the price, that should not be the determining factor

We spend more $$$ on cell phones, purses and shoes than we do on our health…

But don’t worry…it’s not going to be cost prohibitive

So for all of you that want more info on how to sign up and lock in a spot

Just reply to this post…I will send you the details and if it works I will send you an electronic invoice to secure your spot

Happy Friday to all of YOU

WHAT IS HEALTH?

Hey Everyone...This Is Amazing I know it's Friday night, but this is amazing!! I have been presenting this information and explaining this for a while...But this is just AMAZING! He delivers this information so much better than I do.... ​​​​​​​ Meet  Dr. Andreas Boettcher Dr. Andreas Boettcher received his undergraduate degree in Health/Exercise Science from the University of Richmond, followed by a doctorate from Western States Chiropractic College. After completing his residency in San Francisco with a doctor who worked with the professional football teams, Dr. Andreas moved his family to Arizona where he opened his own successful Sports/Family Wellness Center. It was during this time that Dr. Andreas was diagnosed with an auto-immune condition that threatened his health. Recognizing the need to take control of his health to act in good conscience as a wellness leader, Dr. Andreas regained his wellness through proper fitness, nutrition, and supplementation, losing 30 lbs in the process. Dr. Boettcher shares his message of health in the way he lives as well as they way he teaches others. As an Ironman triathlete and master’s men’s physique competitor, he knows that true health has no finish line. There is always an obstacle to overcome, another finish line to cross, in maintaining the most precious gift of life—our health. Just let me know when you finish watching it and tell me your thoughts

Kyäni Wellness TV: Episode 001–Optimum Health Cycle

-- 

Master Trainer Rafael, Head Coach

You can Order Kyani Here: http://rafaelmoret.kyani.com

The Toning Workout For Women (And The 10 Best Exercises)

Hello from Miami Lakes, Hialeah - South Florida and Welcome to Thursday!!! ​I read this yesterday from a website called aworkoutroutine.com ...and I could not wait to share it....it has so many valuable tools for everyone.... Make sure you read all of it and let me know what you think...I will be waiting for an email from you "Hello, ladies. I know exactly why you’re here. You want a toning workout plan that is comprised of the best toning exercises and designed specifically for the two main goals most women have: To get toned, defined and lean. To avoid getting big, bulky and manly. Does that sound about right? I knew it would, and that is why I’ve created a completely FREE workout for this very purpose. Let’s get down to it… How To Get Toned (Without Getting Bulky) Everyone knows that the typical woman doing some form of weight training is doing it for the purpose of building “lean muscle” that makes her body look slim, toned, sexy and feminine. The typical man, on the other hand, weight trains for the purpose of building “bulky muscle” that makes his body look big, powerful and masculine. The question is, what are the weight training differences that separate these two goals? Well, I could honestly write an entire book covering every minor difference there is, but, in all honesty, there is one major difference that ranks above them all. It’s the key factor that matters the most (BY FAR), and you probably already know what it is… Light Weight + High Reps + Toning Exercises = Tone There it is. There’s the big “secret.” That’s the key to getting a toned body. Basically, I can sum up it all up like this… Lifting light weight for high reps on the right exercises builds the lean/toned muscle most women want. Lifting heavy weight for low reps on the right exercises builds the big/bulky muscle most men want. As long as you do what you’re supposed to be doing based on your goal, AND you avoid what you need to be avoiding so you don’t crossover into the opposite goal… you’re going to get the results you seek. With me so far? Good. The 4 Keys To An Effective Toning Workout With all of that in mind, here are the 4 key components to designing the most effective toning workout possible… It needs to involve lifting light weight only. Anything too heavy will quickly build bulky muscle, which you don’t want. This is why heavy weight must be avoided completely, and light weight must be exclusively emphasized. It needs to involve high reps only. If your rep ranges get too low, it will negatively effect the type and texture of the muscle tissue you’re building. For this reason, low reps must be avoided. It needs to involve the right toning exercises. There are tons of different dumbbell, barbell, machine and body weight exercises for different goals, but some of them are much more ideal than others when it comes to toning. It needs to target the right areas. While your workout will target your entire body, we definitely want to place more emphasis on the areas that matter most to women. For example, the backs of the arms (aka “bat wings”), legs/thighs, butt, stomach, and so on. Now that you’ve learned what works, what doesn’t work and the proven science behind it all, it’s time to finally show you the workout routine that puts it all together. The Schedule Week 1 Monday: Workout A Tuesday: off Wednesday: Workout B Thursday: off Friday: Workout A Saturday: off Sunday: off Week 2 Monday: Workout B Tuesday: off Wednesday: Workout A Thursday: off Friday: Workout B Saturday: off Sunday: off Now let’s look at the workouts themselves… The Toning Workout For Women Workout “A” Pencil Bench Press 3 sets of 50 reps. (This is just like a normal dumbbell or barbell bench press, except you will hold a pencil in each hand instead. Beginners can feel free to break a single pencil in half and use one half in each hand if a whole pencil feels too heavy.) Scarf Back Squats 4 sets of 25 reps. (During traditional back squats, you place a heavy barbell on your back and then perform the exercise. However, that heavy barbell will only make your legs thick and bulky – practically overnight – even if there are no plates on the bar. To avoid this, we’re going to do our squats while wearing a nice lightweight scarf instead. This will provide all the resistance we need.) Empty-Handed Bent Over Rows 3 sets of 42 reps. (Get into the same position you would for bent over dumbbell rows. However, leave those big scary dumbbells on the rack for the men who are trying to get bulky, and instead do your rows with nothing more than your own empty hands. If you happen to be wearing any large rings at the time, you may want to remove them first to avoid making your empty hands too heavy.) Pink Dumbbell Circuit 5 sets of 20 reps. (For this one, you are to choose 3-5 dumbbell exercises at random and perform them in a circuit using pink dumbbells. Please note that your dumbbells must weigh no more than 2lbs each, and they MUST be pink. If your dumbbells are any other color (black, gray, silver, etc.), your muscles may be shocked into growing too much too quickly.) 1000 Crunches 1 set of 1000 reps. (Literally do 1000 crunches. This is going to be KEY to toning your tummy and getting a flat belly as fast as possible.) Workout “B” Ziploc Bag Deadlifts 5 sets of 15 reps. (Get yourself a Ziploc bag or any similar resealable plastic bag – sandwich size should be perfect – and fill it with air by blowing into the bag and then quickly zipping it up. From there, place the bag on the floor in front of you and proceed to deadlift it for the specified number of sets and reps. If preferred, other variations such as the Sumo Ziploc Bag Deadlift or Romanian Ziploc Bag Deadlift can be done instead. Overhead Hair Presses 3 sets of 20 reps. (If you have long hair, pull out one single strand of it and press it overhead like you would during a barbell shoulder press. If you have short hair or perhaps really thick eyebrows, you can pull out two strands and use one in each hand. Never more than that though, as an additional piece of hair would be too heavy for toning and greatly increases your risk of instantly becoming bulky.) Paper Kickbacks 5 sets of 38 reps. (These are just like normal tricep kickbacks, only instead of holding a light weight dumbbell, you will hold a piece of paper that says “light weight dumbbell” on it. The weight of the ink will make the paper just right for building toned muscles.) Soup Can Curls 3 sets of 25 reps. (Yup, bicep curls with soup cans. But please remember to eat the soup first, as we need these cans to be empty! Curling a full can of soup has the potential to give you man-arms for sure.) Endless Hours Of Cardio Literally that. (Everyone knows the key to getting a sexy feminine body is doing endless hours of cardio. So… at the end of this workout, get on a treadmill and do moderate steady state cardio for as long as you possibly can.) There you have it! Those are the full details of the most effective toning workout you will ever find! Put it into action, work hard, be patient and consistent, and you will build the toned, sexy, slim, defined, lean, sculpted, feminine body you want. I guarantee it!* (*I don’t actually guarantee it.) This Is All Bullshit. Um, so, yeah, about everything you just read… It’s complete bullshit. A joke from top to bottom. And while many of you were surely in on the joke early on, I know that quite a few of you are wondering “Wait… what joke? This advice seems accurate to me and is in line with most of the recommendations I’ve seen for getting toned, and really just workouts for women in general.” Yeah, so, about all of that… it’s complete bullshit, too. Let me explain… The Truth About “Toning” And “Getting Bulky” Here are the ways in which we can change how our bodies look. We can: Build muscle. Lose muscle. Gain fat. Lose fat. And… that’s it. But what about getting toned, you ask? Well, here’s what “tone” is. It’s building some degree of muscle (#1 on the list above) and losing enough fat (#4 on the list) so that the muscle you’ve built becomes more visible. This, in a nutshell, is all “tone” is. Muscle – fat = tone. But what about getting too bulky, you ask? Well, here’s what “bulkiness” is. It’s when you either: A) Unintentionally build more muscle (#1) than you’d prefer to have… something that is pretty rare considering how painfully slow the realistic rate of muscle growth is (yes, even under the best possible circumstances where a person is purposely trying to get as big and bulky as possible as fast as possible). For example, the average intermediate MAN might gain a whopping 1lb of muscle *per month* and the average intermediate woman might gain half that  B) Gain more fat (#3) than you’d prefer to have, thereby covering your muscles and preventing you from looking “toned” while simultaneously making you look bigger and thicker because layers of fat on top of layers of muscle tends to have that effect. This, by the way, is the most common reason why a woman thinks she looks too “bulky.” It’s not because she has too much muscle, it’s because she has too much body fat on top of that muscle. C) Some combination of both. ----- It's me again....so what are your thoughts....can't wait to hear them!! Bootcamp is on at 5pm, 6pm and 7pm tonight!

DON'T FORGET  TO ORDER TODAY

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

Days 1-3 [30 Day Best Diet Ever] Free

Super Tuesday!!! We are here...Super Tuesday and it's TEST Day!!! 5pm, 6pm and 7pm...Come ready ready to TEST! Now...What about the 30 Day Best Diet Ever...Days 1,2 and 3 Day One – The first day in this journey is quite possibly the most important one. It’s about making the decision to go from ‘I could’ to ‘I will.’ Every success starts with that decision, yet only a few choose to make it.  We consider the vast array of things we could do or would like to do, but we fail to actually make the most important decision in building a successful life: the decision to start. So, day one is about committing to the process and deciding that over the next 30 days You’ll discard the reasons why ‘it won’t work’, let go of past failures and focus on simply moving forward every day. I know that It takes just as much effort to think big as it does to think small and that you can accomplish some pretty meaningful things if you are willing to work hard. Day Two – The first step to is crafting your diet plan is to take inventory of what you are doing. It’s my belief that the foundation of creating The Best Diet Ever is playing to your strengths, so that’s the first place I’d start – identifying all the foods you enjoy. All of them, pastelitos, ice cream, pasta, cake...all of it...Let's address all of those goodies....none of them are bad and all of them can be on your diet! Day Three – Now that that you have decided to do something different with regards to your eating and made a list a your favorite foods,   The easiest place to start after this is to figure out what else to eat....and here is where I can help you as your coach. You see is not as easy as just eating healthy foods, or bad foods...just like it's not as easy as picking running over swimming or biking...you need a method..a reason..and that is what I can help with First 2 days...you can do on your own...you can even do them together...when you get to day 3...let me know..and if you are ready to get started...I'm here...just reply to this emai...and I'll give you the details of how The Process works and we will go from there!!! Have a GREAT Day!! PS....have you ordered your protein donuts for this week? Come'on don't wait till the last minute www.itsnotjustdonuts.com  PPS have your ordered your Kyani...come on people...vitamins and efa's are not something to even think about you can get them here: http://rafaelmoret.kyani.com

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

FREE WEEKEND WORKOUT

HERE IS A WEEKEND WORKOUT TO KICK UP THE METABOLIC ENGINE

WEEKEND WORKOUTS

Warm Up

Bird Dog  5-10 Sec hold per side

Side Plank 10-15 Sec hold per side

Push Up 5-10 Reps

3 Rounds

Workout

6 Stations

#1 Wall Squat

#2 Alt Leg Step Ups

#3 DB Alt Shoulder Press

#4 KB Figure 8

#5 Band Rows

#6 Stability Ball Plank

35 seconds of work 15 seconds in between

Perform 2 rounds rest for 2-3 min

Perform 2 more rounds

Closer

Jump Rope and KB Swing

30 seconds of each move

20 seconds to rest and switch moves

4 Rounds

If you have not heard:

We are adding more classes to the gym. in Hialeah!!!

Starting Monday May 14th

We will have more Bootcamp Workouts 

Here is the New Schedule:

Mon thru Fri at 5pm

Mon thru Fri at 6pm

Mon thru Thur at 7pm

Sat at 8am and 9am

Sun at 11am

That's' 17 Workouts every week

The best way to get started is by trying our program first...we offer a 3 week trial called the 21 day challenge

The details on the 21 Day Challenge are here: http://www.fitranxsouthflorida.com/21-day-slim-down-50-off

Let me know if I can answer any questions for you

PS....have you ordered your protein donuts for this week? Come'on don't wait till the last minute www.itsnotjustdonuts.com 

PPS have your ordered your Kyani...come one people...vitamins and efa's are not something to even think about you can get them here: http://rafaelmoret.kyani.com

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

VITAMINS: http://rafaelmoret.kyani.com

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP