Saturday, December 9, 2017

It's a HoliDAY NOT a HoliMONTH


I read this on Ed Mylett 's  instagram yesterday and it is so so so so so TRUE:

"My Christmas is a HoliDAY NOT a HoliMONTH !!! December is By far the easiest month of the year to smash your competition. And remember, your ultimate competition is really chasing down the highest version of you! While everybody else uses Christmas as an excuse to cool it for days ,weeks and the month, you know it’s ONLY A DAY and you’re gonna bust your tail the rest of December and make giant gains! #maxout ."

So stop using the HoliDAY as an excuse as to why you are quitting on yourself this month...

I know at Bootcamp we moved the gym in just 4 days, we have no water we had no power, no equipment on our last day in Miami Lakes, no problem, no days off..we didn't close for a second.....

I have a lot of plans for our new gym, our new home...and I want to make sure we keep the conversation alive...

Our Facebook page can sometimes get we have a new one just for you reading this, for our awesome bootcamp family for all the super heroes that come workout with us here:

and even a new page we can be friends at here:

So I look forward to bring some kick a$$ workouts and more cool things to you

Till then, eat your food, drink your water and take your vitamins

Thursday, December 7, 2017

The 2017 Miss Universe and 10 Things Every Pageant Girl Does At The Gym

The 2017 Miss Universe

10 Things Every Pageant Girl Does At The Gym

By Talisha White

1. Puts on a full face
We know, we know, it’s just a workout and it’s not being judged or anything, but it’s TOTALLY being judged. For a 6 a.m. workout session with your personal trainer, you get up around four for hair and makeup. You put your hair in a perfectly messy bun if it’s cardio day or a beautiful ponytail for any other day. Bonus if you add extensions.
Don’t forget the “no makeup” look, which includes filling in your eyebrows, putting on your falsies, putting on foundation and just a touch of highlighter so you look like you’re “glowing” and not sweating. (Read: Should You Wear Makeup to the Gym?)
2. Takes a million and one workout photos
Average girls take gym selfies, pageant girls take perfectly posed photos of them lifting weights, on the rowing machine, or performing any other type of physical activity. There was a reason for waking up two hours early; it was for Insta-worthy photos to show how dedicated to the crown you are.
miss america workout
3. Contemplates life decisions
While going into your third rep on leg day, and your legs begin to feel like spaghetti, you begin to contemplate your decisions in life. Is this really worth it? Do I have to really work out this hard? Do I really need this title I’m competing for?
This unwavering shadow of doubt comes over you and, for a second, you are completely over everything.
pageant girl workout
4. Goes into beast mode
After dying and being resuscitated eight times in the last five minutes and contemplating your very existence, something suddenly clicks. A second wind comes along, and you go into beast mode. To look like a beauty, you have to train like a beast!
Gym Beast Mode
5.  Coordinates gym clothes
Fitness wear is sometimes an area of competition, so while you may not intentionally try to have the most fashion-forward workout outfit, you most definitely do. Even when you are not working out around other pageant girls. Let’s be real, no one pulls off matching shoes, shorts and sports bra quite like a pageant girl. (Read: What to Wear to the Gym During Pageant Week)
ariel gym clothes
6. Squats like nobody’s business
If you’re not secretly doing a million squats a day just so you don’t look like you’re wearing a saggy diaper during swimsuit competition, are you even really a pageant girl? Bonus points if you cannot walk up stairs the following day.
squats meme
7. Gets fed up with her hair
Look here hair, I put you in a messy bun. Stay out of my face, stay out of my way, or we will have a serious problem.
gym hair don't care
8. Feels like an Oompa Loompa
It’s so frustrating when you’ve been working out for a whole hour and a half and you still don’t have abs like Miss Universe. What type of trickery is this?!?! (Read: What it Takes to Have Amazing Abs Like a Miss USA Titleholder)
9. Feels like Miss Universe
After working out for an entire hour, or an entire month realistically, you look in the mirror and think, “Yep, I’m totally winning Miss Universe. Just look at my abs. Look at my butt! I look good, I don’t know what you’re talking about!”
giphy (3)
10. Tells all the gym employees you’re Miss (Insert title here)
If you’re not promoting your title, even at the gym, could you really consider yourself a good titleholder? If you haven’t told all of the gym staff that you’re Miss Local/State/National, and now “Miss Local/State/National trains here” is a selling point, you’re not living the dream! It’s not bragging, it’s the truth!

So You Want To Start Working Out...But You Haven't...Now What?

Have you felt this way?
Not sure what diet?
Not sure what workout?
So you end up not doing anything...
Did you watch the "What the Health" documentary and want to try a vegan lifestyle because meat was going to kill you
Did you catch a glimpse of the athletes competing in the crossfit games and say "wow I want to do that"
But then someone at work joined Orange Theory and started a paleo diet and you want to try that.

More than 20 years coaching..and I think this year my opinion has changed(kind of) the most.

Want to know what diet works best: The one that will help you reach your goal that you can follow consistently.

Want to know what workout works best: The one you show up to consistently

​​​​​​​How many diets have you many have you many have you stuck to, lost weight and just went the other way and gained the weight back? many workout programs have you started P90X, walking in the morning, maybe worked with a trainer...maybe even our Bootcamp...and not shown up after a week..
or..gotten results..and then just stopped...and lost everything you worked for?

It's a very interesting cycle, and while I believe we can help you with your short term goal at our bootcamp, I also know we can help you with your long term goal..which should be a healthy and fit life...
While I know we can manipulate calories, and help you lose weight, I also know we can help you keep the weight off, bounce back if you fall off, or just live a life full of energy and no deprivation...

That is what we are going for...That is what I am creating...

Want to know the BEST way to get going....Stop waiting for everything to be perfect..We are all busy and life will always get in the way...and until working out is a habit and part of your lifestyle you will need to work and making time and getting yourself to do it....

Like NIKE says...Just Do It

Just many diets have you tried?
or how many workouts have you tired?

Tuesday, December 5, 2017

Do You or Someone You Know Have Diabetes (or Pre-Diabetic)

This is Dr. andy Galpin on episode #229 of Mark Bell's PowerCast .... "More than 100 million U.S. adults are now living with diabetes or prediabetes, according to a new report released today by the Centers for Disease Control and Prevention (CDC). The report finds that as of 2015, 30.3 million Americans – 9.4 percent of the U.S. population –have diabetes.Jul 18, 2017"... There is something we can do...


So let's start at the beginning 

There are two main types of diabetes: type 1 and type 2. Both types of diabetes are chronic diseases that affect the way your body regulates blood sugar, or glucose. Glucose is the fuel that feeds your body’s cells, but to enter your cells it needs a key. Insulin is that key.
People with type 1 diabetes don’t produce insulin. You can think of it as not having a key.
People with type 2 diabetes don’t respond to insulin as well as they should and later in the disease often don’t make enough insulin. You can think of this as having a broken key.
Both types of diabetes can lead to chronically high blood sugar levels. That increases the risk of diabetes complications.


How common is diabetes?
Type 2 diabetes is much more common that type 1. According to the 2017 National Diabetes Statistics Report, there are 30.3 million people in the United States with diabetes. That’s close to 1 in 10 people. Among all these people living with diabetes, 90 to 95 percent have type 2 diabetes.

The percentage of people with diabetes increases with age. Less than 10 percent of the general population has diabetes, but among those 65 and older, the incidence rate reaches a high of 25.2 percent. Only about 0.18 percent of children under the age of 18 had diabetes in 2015.

Men and women get diabetes at roughly the same rate, but incidence rates are higher among certain races and ethnicities. American Indians and Alaskan Natives have the highest prevalence of diabetes among both men and women. The black and Hispanic populations have higher rates of diabetes than non-Hispanic whites.

There’s no cure for type 1 diabetes. People with type 1 diabetes don’t produce insulin, so it must be regularly injected into your body
Blood sugar testing is an essential part of managing type 1 diabetes, because levels can go up and down quickly.

Type 2 diabetes can be controlled and even reversed with diet and exercise alone, but many people need extra support.

Are You or Someone You Know is this position...Type 2 Diabetes or Pre Diabetic?

Do you live in South Florida, in the Miami Lakes, Hialeah, Hialeah Gardens Area?

Let's Get You Moving and Eating Better!!

Saturday, December 2, 2017


3 free tips...
+ Saturday is here
WOW...what a 1st week at our NEW place in Hialeah Gardens
Tomorrow is our first Sunday there and Sunday is a great day to workout
So if you have not been to our new place or even to Bootcamp in a while...tomorrow at 11am are all invited!!!

Hope to see you then....

Now for some tips you can use today!!
Help for Office Workers...

Sitting in front of a desk every day can wreak havoc on your body, especially since most of us don't have the best posture. Hunching the shoulders and slumping in your seat can cause back pain, headaches, tension and tightness in your back, neck and shoulders.

The following stretches target that muscles of the back, neck and shoulders as well as the hips and glutes. Taking time to do some of these stretches throughout the day can help increase flexibility and reduce tension and stress.

1. Chest Stretch
Stretching the chest may be one of the best exercises you can do for your body, since most of us spend much of our time hunched forward. This example shows a chest stretch using a resistance band. You can find resistance bands at most sporting goods and department stores and they're great to keep in your desk for quick stretching or strengthening moves. There are alternatives below if you don't have a band.
Do it right: In a seated or standing position, hold the band in a wide grip over the head. Take the arms back just a bit as you lower them down, stretching the chest. Hold for 10-30 seconds. Avoid this move if you have shoulder problems.

2. Upper Back Stretch
The upper back can also become tense and tight from hunched shoulders, especially if you hold the phone against your shoulder or use your mouse a lot. The shoulder rolls above may help loosen you up for this upper back stretch.
Do it right: Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Don't collapse but instead imagine you're curving up and over an imaginary ball. Hold the stretch for 10-30 seconds. If twisting the arms doesn't feel good, simply lace the fingers together.
3. Hip Opener
This move helps open up the hips and stretch the complex series of muscles in the hips and glutes.
Do it right: While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

Rosemary London Broil

Don't think that because you are eating healthy, you have to eat chicken and fish everyday! Not so! Try LEAN cuts of of red meat  for a high protein, savory treat!

Here is a great recipe for London Broil. I bought one the other day and wanted something easy to prepare ahead of time. It was perfect over a mixed greens salad!
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 10 minutes

2 1/2 tablespoons olive oil
2 teaspoons balsamic vinegar
1 clove garlic, crushed
small rosemary sprig, chopped or 1/2 teaspoon dried
salt, to taste
freshly ground black pepper
1 1/3 pounds flank steak

Cooking Instructions:
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes.
4. Slice the steak on the bias.

Wake-up Banana Boost Smoothie

1 banana
1/4 shredded wheat cereal (or other high fiber cereal)
1/4 cup skim or soy milk
1/4 cup ice
1/2 cup vanilla yogurt
If you have faith as a grain of mustard seed, you will say to your mountain, "MOVE!" and it  WILL move... and NOTHING will be impossible for YOU!
In recent years there has been a big push to try and decrease the amount fat in our diets. While it is true that there are definite health benefits to decreasing the intake of saturated and trans fatty acids, increasing your intake of some fats, specifically omega 3 fatty acids, is actually healthy for you.

The omega 3 fatty acids, which are found mainly in deepwater fish, have been shown to help prevent a variety of diseases ranging from heart disease, to many types of cancers and hypertension to name just a few. In addition, the omega 3 fatty acids have anti-inflammatory properties (especially when they replace vegetable oils which are made up of pro-inflammatory omega 6 fatty acids) and therefore can help reduce the symptoms of many ailments that have an inflammation component to them.

Perhaps even more exciting are the results of my research, which  shows that increasing the intake of omega 3 fatty acids can actually lead to fat loss. In addition to simply providing us with calories, it is becoming apparent that omega 3 fatty acids are actually able to send signals to our body to increase the production of our fat burning machinery. In addition to increasing our ability to burn fat, omega 3 fatty acids will also increase our resting metabolic rate, allowing us to burn more calories in a day. Even better yet, it looks like omega 3 fatty acids may increase lean muscle tissue - 

The OMEGA 3 I recommend to everyone is Kyani can order it here:

By far the BEST I have seen, and I have been selling nutritional supplements since '94

Master Trainer Rafael, Head Coach

2420 W 78th St
Hialeah Gardens Fl 33016

How Long Should Your Workouts Last?

Friday, December 1, 2017

Does Too Much Protein Damage Kidneys

Have you ever heard this from much protein is bad for your kidneys?
+ It's Thursday!!!
You guys know I don;t like to talk crap or make things up...
If anything by know you should know I like science and research more to prove my point...

So I'm sure you have heard from someone at some point that to much protein is bad for your kidneys...
and then you come to bootcamp and I'm telling you to eat, what sounds like a boat load of it...

Well here is what the science PROVES when it comes to "To Much Protein"
Study 1:
Perhaps the most consistently cited reference with regard to the potentially harmful effects of dietary protein intake on renal function is that of Brenner et al.  In brief, the Brenner Hypothesis states that situations associated with increased glomerular filtration and glomerular pressure cause renal injury, ultimately compromise renal function, and potentially increase the risk for or progression of renal disease. Brenner proposed that habitual consumption of excessive dietary protein negatively impacted kidney function by a sustained increased in glomerular pressure and renal hyperfiltration. Since the majority of scientific evidence cited by the authors was generated from animal models and patients with co-existing renal disease, extension of this relationship to healthy individuals with normal renal function is inappropriate.
Although excessive protein intake remains a health concern in individuals with pre-existing renal disease, the literature lacks significant research demonstrating a link between protein intake and the initiation or progression of renal disease in healthy individuals. More importantly, evidence suggests that protein-induced changes in renal function are likely a normal adaptative mechanism well within the functional limits of a healthy kidney.  At present, there is not sufficient proof to warrant public health directives aimed at restricting dietary protein intake in healthy adults for the purpose of preserving renal function.

Next...Does to much protein make you fat?
Another study:
The consumption of dietary protein is important for resistance-trained individuals. It has been posited that intakes of 1.4 to 2.0 g/kg/day are needed for physically active individuals. ..
Thus, the purpose of this investigation was to determine the effects of a very high protein diet (4.4 g/kg/d) on body composition in resistance-trained men and women.

This is the first investigation in resistance-trained individuals which demonstrates that a hypercaloric high protein diet does not contribute to a fat mass gain. Furthermore, there was no change in body weight or lean body mass.

So excess protein did not make anyone gain weight....


+ How Important is Health?
A ‘Good Life’ is relative to the individual. The ‘4 Pillars of a ‘Good Life– Health, Wealth, Love and Happiness’ are the main criteria in varying degrees to achieve this goal. Together, they can create the lifestyle you seek and the ‘Good Life‘ you deserve!

Health is always number 1...without can't have the others...
My health, my families health and my students very important to me..and that is why Kyäni...