BOOTCAMP AFTER DARK

BOOTCAMP AFTER DARK 

“WE ARE BACK!"

Friday September 16th 8:30pm-9:30pm
A Friday Night Workout Party
2400 W 80th Unit #7
DJ PHANTOM Playing Live
FREE Sports Nutrition Supplement Samples
*Wear Your Favorite BLINGED OUT or NEON Workout gear and come ready to Workout*
$5 per person
Loud Music, Lights, Healthy Workout recovery drinks for everyone

www.BootcampAfterDark.co

28 Day Challenge Frequently Asked Questions

A lot of people have inquired about our next Beginner Bootcamp and 28 Day Challenge

What is the 28-Day Challenge? 

The Beginner Bootcamp is something that goes along with our system of fitness progression, the workouts last 45 minutes and include a full body workout, and a different one every time you come to class, so your body doesn't get used to it and you don't get bored.

What is included?
* 28 Days Nutritional Plan
* 3-4 Forty-Five Minute Group Training Sessions / Week
* Access to Private Facebook Weight loss Support Group
* Weekly Weigh-in for Accountability
* Before/After Pics and Body Measurements
* Group Setting Geared Towards Beginners

Do you have to come everyday and/or do you have to make any appointments?

No and No..the goal is for you to participate at least 3 times per week...any 3 times..it can be Sat and Sun plus 1 weekday. It can be 6:30am Tues and Thur plus Sunday...You do not need to participate in the same classes every week and you can come more than 3 times if you like

Is this for Men and Women?
Yes we have both male and female participants

What if I have never worked out?
We all need to have a 1st day, the idea behind this is to help you get in shape, not for you to dominate the workout....

What will I be able to eat?

The meal plan will be easy to follow, the goal of a real eating program is for you to be able to do it, for it to be easy, for you to use food as fuel, not for you to be hungry...and if we need to make modifications like gluten free, or vegetarian we can do that

Do you need to buy supplements? 

No... Supplements are not food, however there are things the body needs that are important like Omega 3's (fish oils) and a multi Vitamin that would be great for you... We do not have any for sale at the gym but can recommend what we think would work best. But again, you do not need to buy any

What time are the classes?
5pm Mon Tues Wed Friday
6pm Tues and Fri
7pm Tuesday
6:30am Tuesday and Thursday
8am and 9am Saturday
11am Sunday 

What is the Location?
2400 W 80th St Unit #7
Hialeah Fl, 33016

WHAT IS THE COST?

$97 for the 28 Days

Do I have to Pay upfront?
Because we have limited availability your spot will only be secure once you have paid

Can I attend Orientation before I pay?
Yes, however, spots are limited so you can come, and here everything that is going on, and if you decide to join Saturday you can as long as we have room

WHEN DO WE START?
Saturday October 1st is Orientation at 10:30am (weigh ins, bodyfat% and a breakdown of the plan)

Monday October 3rd  is Day 1 

What If I Can't go Saturday but want to join?
No problem, click on the link to join, I will email you everything we cover on Saturday and you can start on Monday at 5pm or Tuesday at 6pm or 7pm

How do I sign-up? 

You can register and sign up for the program using a credit card by clicking here

if you would like an electronic invoice just let us know and I will send it.

WILL IT WORK FOR YOU??

Please feel free to ask any questions you may have

Are You Setting the Right Goals for Yourself in Miami Lakes?

If you live in Miami Lakes, There is a lot more to goal setting than just picking a goal and moving forward. While that is important, it’s also important to ensure that you are setting the right goals at the right time so that you can truly be successful. In order to ensure that you are setting the right goals for yourself, answer the following questions:

Are You Setting Specific and Realistic Goals?

It takes a little research to ensure that a goal is realistic. If you’re not sure if something is actually achievable then you’ve not done enough research. Once you’ve set a goal that is indeed realistic, then you need to be specific enough in your description of it so that it’s also easy to take the goal, and work backwards to create a schedule of actions needed to succeed.

Are Your Goals Multifaceted?

Focusing on only one part of your life is a bad idea. People live multifaceted lives and need to make goals for all areas of their lives in order to feel successful. If you have a wonderful business and career but your personal life suffers, then no matter how successful you are, you will not feel successful. Something will always feel as if it’s missing from your life if your goals aren’t inclusive. Therefore, make sure your goals include something from each aspect of your life.

Is Your Scheduling Representative of Real Need?

Once you create the schedule for yourself to reach each goal that you’ve set, you need to truly consider how representative it is of reality. Say your goal is to be healthy and reduce your cholesterol by 10 percent in six months. But, you haven’t set aside the time needed to exercise and eat right. If you don’t schedule in the time needed, you won’t succeed because something will always be in your way taking time away from you. It will be very frustrating to practice your schedule because it doesn’t represent reality.

For instance, if you are going to exercise 30 minutes per day, setting aside only 30 minutes isn’t going to be realistic. You’ll probably need to set aside an hour to account for getting ready as well as cooling down or getting cleaned up to go back to work.

Are You Learning from Failure?

Many times when setting goals and schedules, instead of learning from failure, people give up. Using the example above, once you implement your schedule to reach the goals that you have set, when you notice there are things you’ve forgotten to take into account, don’t give up. Learn from the failure and change the schedule to be more realistic.

You might find that in practice you have to rewrite all your goals and your schedule, but this is perfectly acceptable. Many people believe failure is something negative, but the truth is, if you don’t fail sometimes you’re not going to learn much and it’s likely your goals are too easy.

Do Your Goals Represent Your Needs and Wants or Someone Else’s?

A lot of people set goals that represent what someone else wants instead of what they want. This can really cause a lot of bad feelings and resentment which can derail the best laid plans. As you set your goals for your life, ask yourself if they’re really what you want for yourself or what someone else wants for you. Ask yourself if you’re okay with any goal you make being for someone else before you embark on your journey.

It’s okay to do things because of someone else, but it’s important that you are honest about that and make some goals for yourself too that don’t involve anyone else’s needs or wants.

Are You Checking in Often to Stay on Track?

Schedules are very important to the success of reaching any goal in life. To do lists pale in comparison to a well laid out calendar of tasks and activities that get you from point “A” to point “B”. Ensure that you look at your schedule every morning and every night and note when you succeed on sticking to your schedule and where you don’t. Noticing a pattern of activity can be helpful in fixing a poorly written schedule as well as staying realistic about whether or not you’re sticking to the plan.

Are Your Goals Focused Positively?

When writing a goal it’s important to write them in a positive way, or at least a way that feels positive to you. In the quest to improve your life, try writing down a goal and then changing the words to sound more positive to see if it isn’t more motivating. For instance, “losing weight” seems like a good goal, but for some people it might signify deprivation. So instead, the person might frame the goal as “improving my BMI by 10 points” or “improving my cholesterol by 10 percent.”

Do You Have Too Many Goals Set at One Time?

Just as setting too few goals can be a problem, so can setting too many. Everyone has a personal life and a career life and points in between. If you have set goals in too many areas of life at once, you might tire yourself out and get overwhelmed. Instead pick one personal goal, and one other type of goal to focus on until you reach them, and then you can add more goals as time goes on. You don’t need to do everything today. Slow and steady wins the race is a good motto to hang on to.

Setting the right goals for yourself takes some thought and consideration. Don’t try to set all your goals in one day - instead, set some goals in different stages and in different areas of your life and give a lot of thought to why you’re making the goal in the first place.

Join us at FitranX South Florida,  we can help you 

Does Our Fitness Boot Camp Program Work?

At the end of the day, colors don't matter, the name does not matter, the style does not matter....
ALL THAT MATTERS WHEN YOU JOIN A FITNESS PROGRAM IS IF THEY CAN GET YOU THE RESULTS YOU WANT.....PERIOD!

RESULTS MATTER...
and if you are not getting the RESULTS you want...
We are here to help

Rafael
www.fitranXsouthflorida.com 

Why Do You Workout? – Part 1

Hey Everyone
Rafael here,
GUEST POST TODAY
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I was going to title this “Why do you train?”, but since most of you reading this train people for a living, I didn’t want you asking a retrospective question regarding your current profession, but rather, what drives you and your clients to work out?

There is a great summary written by Eric Cressey where he goes into the difference between “working out” and “training”, but I won’t get into the semantics between the two, and thus will use the words interchangeably here.

So back to the question, why DO you train?   For every person reading this there will be a different answer, and that’s the point.  For athletes, particularly those on a team where their performance dictates their paycheck or scholarship, they train in order to earn money, either in cash or books.  For physique competitors, they train with more regard to how much weight it looks like they can lift rather than how much they can actually lift.  Powerlifters and Olympic lifters only care about 2-3 lifts, while Strongmen and Highland Games athletes do all kinds of weird shit (while lifting craploads of weight in the process).

For those who aren’t athletes, the goals can get blurry and vague.  The young and uninformed read colorful magazines with models on the covers and do the workouts inside, not realizing that the 20 exercise/gazillion rep workout they are about to attempt was only used for 6-8 weeks as the bodybuilder prepped for a show, and not what they do year round.  The other ten months of workouts wouldn’t sell magazines, they are boring and difficult.  The somewhat experienced but still uninformed rely on the internet for their information, and take everything they read as gold, (just as dangerous), and attempt every 6 week challenge they read about, but only make it through 2 weeks before they read about the next best thing.  The experienced and knowlegable still make mistakes, as they will follow programs, perform the lifts correctly, but falter when they fail to remove an old lift for every new one they inject.  They end up attempting to be masters at everything but eventually the house begins to collapse.

As a trainer, you could be training to prepare for a certification of some kind, and most likely your clients have weight loss goals.  Also, I’m guessing that if you are a trainer or a coach, that you entered that profession because you A) realized you excelled at working out (be it strength or cardiovascular exercises) and B) you glean some kind of intrinsic value from the workouts themselves.

Some people just like to lift weights, do circuits, take classes, whatever piques their interest.  But sometimes, people lose the forest for the trees, and start chasing too many goals at the same time.  It’s pretty much common sense now that you can’t make serious attempts to lose significant amounts of fat and gain significant amounts of muscle simultaneously.   I’m talking about attempting to set deadlift PR’s while training for a marathon, or going through a mass-building cycle while experimenting with intermittent fasting.  They just don’t work.

When we are young, this is common.  We want to excel at everything all the time.  But eventually, we have to take a step back, and askourselves “Why am I doing all of this?” and “Are my workouts actually getting me closer to my end result?”  Simply put, “Keep the goal, the goal” as Dan John has said.

Do you like to do things outdoors? Play pick-up games of various sports? Perform parlor tricks and feats of strength?  Or maybe you really just like working out?

Whatever it is, take a step back, and make a list.  Prioritize your activities, figure out which one is your favorite, and then figure out which activities either support or detract from your favorite.  This is just the beginning to being successfully active long into your years.

Tim Peterson

Chief FitRanX® Instructor

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That was AWESOME

Leave your thoughts and comments

http://fitranXsouthflorida.com 

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Need A Quick Workout for Today?

Give this a try and let me know how it goes :)

So we are 2 weeks into the 6 Week Bringing Sexy Back Transformation Challenge...and after all of the weigh ins I did this weekend, EVERYONE has lost weight and bodyfat percentages have dropped...100% Success...some have lost more than others and some not as much but everyone has lost and eating lots of food...no starving yourself!!

Great Job Everyone!!

We have 4 weeks To Go!!

Circuit #1 - 5-Minute Madness 

Complete as many rounds as you can on the exercises below in 5-minutes… 

-5 Bodyweight Squats 
-5 Pushups 
-5 Burpees 

Then rest 2-minutes… 

Circuit #2 - Cardio Blast 

Set 10-minutes on your timer, then complete the exercises below resting ONLY where it says to rest. 

Jump Lunges - 10 reps total 
Sprint - 50 yards 
Spiderman Pushups - 10 reps total 
Rest 30-seconds then start at the top… 

Then rest 2-minutes… 

Circuit #3 - AB MADNESS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds. 

Bear Kicks 
V-Ups 
Knee Touch Pushups 
Ab Pulsars (Hip Ups) 
Mountain Climbers (QUICK) 
Repeat 3X for total of 4 rounds… 

This is a KILLER!

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