Saturday, August 29, 2009

Pre Labor Day weekend Sale for Boot Camp

Hi Everyone

Next Weekend is Labor Day Weekend

So YES, we have some changes....

Here are All The Classes This Week...Remember We Want you to get in at LEAST 3 Days
if you can get more Great...at Least 3

Monday Aug 31
In The Grove 6;15am
In Aventura 11;15am
In Pembroke Pines 6:30pm
In Miami Lakes 7:45pm


Tuesday Sept 1st
Miami Beach 6;15am

Wednesday Sept 2nd
In The Grove 6;15am
In Aventura 11;15am
In Pembroke Pines 6:30pm
In Miami Lakes 7:45pm


Thursday Sept 3rd
Miami Beach at 6:15am
In Pembroke Pines 6:30pm
In Miami Lakes 7:45pm


Friday Sept 4th
No Class

Saturday Sept 5th
In Miami Beach at 8am

Sunday Sept 6th NO CLASS

Monday Sept 7th Labor Day
No Class

We will be TRYING EVERYTHING this week
20-10 Tabatas
300's
10 Stations 30/30

What is the Media Saying:
Miami Times Said we are The BEst in Miami
http://www.miaminewtimes.com/bestof/2008/award/best-fitness-class-1006297/

We were on Primer Impacto...Again Talking about our 20-10 Circuit
http://onelbsatatime.blogspot.com/2009/08/la-verdad-sobre-bajar-de-peso.html


Labor Day is Here...if you have not joined...it's Time to Join

We are have a Pre Labor Day WEEKEND Sale...
Get $50 Off Today and Tomorrow

Sign Up Here:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=7840291

--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

Sunday, August 23, 2009

Is our 300 Workout really that tough?

Happy Monday...

Every so often I throw in A 300 into our Boot Camps..

Don't know what A 300 is...Remember the movie The 300...well the guys who were training the actors came up with a CRAZY workout that had 300 reps and funny enough called it the 300...

Well sometimes I use my version of that at Camp...

Before I go over what's involved...sometimes people ask if it's tough? Sometime my campers wonder if they are getting a lot of work in?

Well...let's compare

This is a "traditional" Gym workout"

5-10 minute warm up

3-4 exercises for a major muscle group..lets say legs:
Squats- 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Ext. 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Curls 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)

2-3 exercise for a smaller muscle group..lets say triceps:
Cable Pushdows 15 reps, 12 reps, 10 reps (37 total reps)
Dumbbell Kickbacks 15 reps, 12 reps, 10 reps (37 total reps)

Maybe some abs
Crunches 15 reps, 12 reps, 10 reps (37 total reps)

Not A Bad Workout...you can get that in any magazine

So this would take someone an hour or an hour and a half to finish (with all that pausing in between sets) and they get 222 TOTAL reps...

What do you get at Boot Camp in less than 45 minutes when we do a 300?

The first Set:
Push ups 50 reps
Squats 50 reps
Dips 50 reps
Step Ups 50 reps
Leg Raises 50 Reps
Jumping Jacks 50 reps

That's 300 Reps in the FIRST Set...back to back with out stopping and I time you to see how long it takes you to do it...

WAIT!!!!

We do 2 more sets like that...that's 900 Reps...in less than 45 minutes...

Boot Campers pat yourself on the back!

Non-Boot Campers: Stop Reading Magazines!

Start Working Out NOW!

CAMPS for 2009 are 3 times per week for 4 weeks and are $249.

In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am



click here:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
to Enroll





Have a Great Week
Rafael

PS : Are you looking for a workout program in SPANISH but can't make it to my Boot Camps...check out: http://www.dietas-y-ejercicios.com/

Friday, August 21, 2009

The True Secret to Weight Loss

The True Secret to
Permanent Weight Loss??


Everyone knows that in order to permanently lose weight you need to change your habits.



But how do you do that?



This is the most important and for some reason overlooked part of most weight loss programs.

Wouldn’t you agree that it is easy to know what to do, but is harder to actually do it? You know what foods you should and shouldn’t eat. You know you should exercise more, but you don’t do it.


If you had the ability to program your mind so that you craved fruit and salads, automatically ate slower, and exercised everyday, would your body look different?


Of course it would, you see so many people try to lose weight by fighting against there “favorite” foods.




Stop for a moment, and think about what YOU would change: a: Would you eliminate snacking?
b: Would you eat more fruit or veggies or PROTEIN?
c: Would you stop eating once you were satisfied?
d: All of the above.


If this became the natural way that you acted around food, do you think you would look different?


Do you know what the worst
way to create change is?

It probably isn’t what you think. I’ll give you a clue, it begins with W.
Give up?

Okay I’ll tell you, it‘s by relying on Willpower.

Creating A NEW habit Takes effort...you have to put it in...

For Everyone that Can't attend my Boot Camp in The Grove, We Have Class in Miami Beach...

For those up North a little...We are ALMOST ready to Launch the Early Morning MIAMI LAKES Boot Camp...

Monday-Wednesday and Friday at 6am!!!!

When do we start????

Well I'm sending this email out to over 675 people in Miami Dade and Broward....we ONLY need 4 to make it happen....

We can start Monday if we have all the campers ready...


Stop thinking about trying to start...

NOT SURE YET?

Come to anyone of our classes on Monday for FREE...

You can show up in The Grove, Miami Lakes, Aventura, Miami Beach or Pembroke Pines...if you don't like it, this worst thing is..you will have burned 500+ calories...if you like it...you can sign up on the spot!

Have questions...send me an email

Everyone Else who is READY:

click here:

https://www.paypal.com/cgi- bin/webscr?cmd=_s-xclick& hosted_button_id=4849073
to Enroll

Have A Great Weekend!

Rafael

Thursday, August 20, 2009

Eat a Cheese burger for Fat Loss


A 4oz Cheeseburger has 300 calories, 12.0g of fat and 33.0g of carbs in each sandwich...
Now let's look at some facts we already know:
Food energy is the amount of energy in food that is available through digestion.
Each food item has a specific metabolizable energy intake (MEI). Normally this value is obtained by multiplying the total amount of energy contained in a food item by 85%, which is the typical amount of energy actually obtained by a human after the digestive processes have been completed.
So everything we eat can be burned
Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.
"Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn't. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone."
To get there, you need to get your heart rate up past what is typically referred to as the 'Target Heart Rate Zone' using common aerobics lingo. You should use a Heart Rate Monitor to measure yourself while doing this program.
So for this we need FOOD!!!
NEXT:
Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt."
In recovery oxygen (EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation, and anabolism.
EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood.
The EPOC effect is greatest soon after the exercise is completed and decays to a lesser level over time. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% 3 hours after exercise, and 4% after 16 hours. Another study, specifically designed to test if the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effect existed up to the 38 hour post-exercise measurement.
So if WE PUSH...We will burn and burn and Burn....
So how much can we burn if we push????
Think about what you ate this morning.
Maybe it was a bagel, or a bowl of cereal to go along with that cup of coffee.
Now compare that to what Olympic gold medalist and swimming sensation Michael Phelps eats in the morning, and you might feel a little malnourished:
— three fried egg sandwiches with cheese, lettuce, tomatoes, fried onions, and mayo
— one five-egg omelets
— a bowl of grits
— three slices of French toast with powdered sugar
— three chocolate chip pancakes
— two cups of coffee
For lunch, Phelps drinks 1,000 calories worth of energy drinks, one pound of pasta with tomato sauce and two large ham and cheese sandwiches (with mayo) on white bread.

For dinner, Phelps’ meal consists of six to eight slices of pizza, another pound of pasta with tomato sauce, and 1,000 calories of energy drinks.
Do you need to do this?
Not unless you are training as hard as he is...
What's the point?
Stop trying to starve your self...you need to eat in order for your body to burn...and you need to be ACTIVE in order to Burn some more...
You can gain a lot of weight by skipping breakfat, having a salad for lunch, and a "lean" frozen dinner if you are not active...
The days of endless hours of long, slow, and boring cardio are a thing of the past. If you are looking for crazy results in a short amount time, high-intensity interval training is the only way to go.
Aventura and Miami Beach Boot Camps are up and running:
http://results4sure.com/aventura-fitness-boot-camp.html

All Other Locations:CAMPS for 2009 are 3 times per week for 4 weeks and are $249.
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am
click here:
to Enroll

Tuesday, August 18, 2009

It rained our first day

Hi



Yesterday was the first day at class at Aventura

http://results4sure.com/aventura-fitness-boot-camp.html



Half way through the class it started to rain, and guess what?



We worked right through it..



Saturday in Miami Lakes it rained 95% of the time we worked right through that...



I remeber watching a tropical storm aproaching as we wrapped up a class in the Grove one morning...



Does this mean you should work out in the rain?



No...but when you want it bad enough..we don't make excuses for our fitness...



We have been implementing different tabata's this week, and we will continue to...



Aventura is up and running: http://results4sure.com/aventura-fitness-boot-camp.html



All Other Locations:
CAMPS for 2009 are 3 times per week for 4 weeks and are $249.

In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am



click here:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
to Enroll

Sunday, August 16, 2009

Is Will Smith Joining Boot Camp?

Please watch the video... and then scroll down:




Our Pembroke Pines Indoor Class Starts Monday:
http://www.southfloridafitnessbootcamp.com/payment-options/


Are you really trying to reach your fitness goals...if not...this class is not for you.

We are going to sweat...We are going to work...

See you Monday

All Other Locations:
CAMPS for 2009 are 3 times per week for 4 weeks and are $257.

In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am


http://www.southfloridafitnessbootcamp.com/payment-options/
to Enroll

Thursday, August 13, 2009

The Darkest Hour of Fitness?

It's your choice really. It can be the Darkest Hour or a Shining Moment.

What the heck am I talking about?

The hour after you finish your workout is hyper-critical. Research has shown time and time again that consuming the correct nutrients within that hour makes an extraordinary difference in your fitness and fat loss results.

During that time your body is literally yearning for very specific amounts of proteins and carbs.

"You know what you feel like after you have been to one of my Boot Camps...

(Don't for get we have all NEW locations http://SouthFloridaFitnessBootCamp.com )"

Now, I realize most people think the correct thing to do is consume massive amounts of protein immediately following a workout.

But that's not what the research shows.

Bottom line: Consuming a high-quality Post-Workout shake that fuels your body with the correct amounts of proteins and carbs will, according to the research, enhance the results of your exercise efforts.

Isn't that what you want? Don't you want to be sure all that effort you are putting in is producing optimal results?

Jayson will tell you all about the research right here:

http://results4sure.getprograde.com/specials

Now, on that page you will not only discover the latest science in post-workout nutrition, but you'll also find the details on a sale you want to take advantage of.

Yes, Prograde Workout - one of my favorite post-workout shakes - is 10% off until Friday, August 14th at 11:59pm EST.

That's tomorrow, so jump on the savings right away.

Yours in health,

Rafael,

PS Don't forget Aventura Boot Camp starts Monday..get the details here: ==>Aventura Boot Camp<==

PPS - I love Prograde Workout http://results4sure.getprograde.com/specials not just for the results, but because it's so delicious and refreshin right after my training session!

Wednesday, August 12, 2009

Join us for Tires and Sledgehammers

Friday morning in the Grove we will have our Friday Sledgehammer and Tire flipping end of the week workout..



You should come join us...



Friday morning David Kennedy Park at 6:15am....

AND!!! Mid morning Aventura Boot Camp Starts Monday check it out here:

http://www.results4sure.com/aventura-fitness-boot-camp.html

Rafael

PS..Well, the guys over at Prograde Nutrition have done it again. This time they're giving you every incentive to beat the Lazy Days of Summer and make sure you don't skip your workouts.

They're put their research based Prograde Workout recovery shake on sale! It's 10% off all this week.

Now, the really cool thing about his product is all the science behind it. Most people just don't realize how important pre and post-workout nutrition is.

Take a second out of your day to watch this very brief video on the subject. It will really open your eyes. You will probably be shocked as to how you've been missing out on the chance to get faster results from your exercise efforts.

Oh, and on this page you will also find all the details on how to save 10% off Prograde Workout.

http://results4sure.getprograde.com/specials

But hurry, because Prograde's Lazy Days of Summer Sale ends this Friday, August 14th at 11:59pm EST.


PPS - I forgot to mention, Prograde Workout is not only science based and super-effective, but it's also delicious.

Again, find out for yourself here: http://results4sure.getprograde.com/specials

Tuesday, August 11, 2009

Aventura's Fitness Boot Camp is Here

Hi Everyone

It's HERE!

Aventura's mid morning Boot Camp start's Monday

Get all the Details Here:
http://results4sure.com/aventura-fitness-boot-camp.html

*******************************************************************************
Well, the guys over at Prograde Nutrition have done it again. This time they're giving you every incentive to beat the Lazy Days of Summer and make sure you don't skip your workouts.

They're put their research based Prograde Workout recovery shake on sale! It's 10% off all this week.

Now, the really cool thing about his product is all the science behind it. Most people just don't realize how important pre and post-workout nutrition is.

Take a second out of your day to watch this very brief video on the subject. It will really open your eyes. You will probably be shocked as to how you've been missing out on the chance to get faster results from your exercise efforts.

Oh, and on this page you will also find all the details on how to save 10% off Prograde Workout.

http://results4sure.getprograde.com/specials

But hurry, because Prograde's Lazy Days of Summer Sale ends this Friday, August 14th at 11:59pm EST.

Yours in health,

RAFAEL

PS - I forgot to mention, Prograde Workout is not only science based and super-effective, but it's also delicious. Again, find out for yourself here: http://results4sure.getprograde.com/specials

Monday, August 10, 2009

Aventura Boot Camp is Ready

Hi


We are ready to Roll out the Aventura Boot Camp

We will have the NEW sign up page ready to Rock tomorrow...

We are starting on Monday August 17th...

So check your inbox tomorrow


So here are the LOCATION and Links to ENROLL:

Aventura Mon-Wed-Fri 11:15am Highland Oaks Park

Miami Beach will be at Flamingo Park Tues-Thur at 6:15am and Sat at 8am
In Miami David Kennedy Park 6:15 & 6:45am ( 2160 S Bayshore Dr) Mon Wed Fri
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur



Our Regular Camp Cost is $249 for 4 weeks...
You get Boot Camp 3 times per week at ANY location for 4 weeks...


--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

Thursday, August 6, 2009

Have You Been Slacking OFF??

Hi Everyone

I'll admit it: the summer weather means you have more distractions to sap your workout resolve (napping in a hammock, for example).

But a lot of people fall into a little slump sometimes...listen!! It happens, but the most important thing is to realize that you are slacking off...

This way you can stop making excuses and take action!!!

Now I know you have heard me talk about Goal setting and Timelines....and sometimes you brush it off and
Just because you're training for fat loss, better health or to look better naked - doesn't change the fact that DEADLINES are extremely effective tools.For someone interested in changing the way they look, goal setting with timelines is just as important.Let's stop putting it off RIGHT NOW!!

Let's set your next goal for the "End of summer" - that's Labor Day weekend (first weekend in September).

That's just a little more than 3 weeks from NOW!!!
Not 3 weeks from next week...3 weeks from NOW!So if you're looking and feeling little flabby this weekend that just passed this is your time to make a change
But you still need to start NOW...that's the difference...if you are thinking "yes, I need to do something, I'll start Monday"...it won't happen...don't wait anymoreHere are the fat loss basics:
You need to create a caloric deficit - no two ways about it - you must burn more than you consume.
Your diet should consist of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum, try to eat at least 4-5 small meals per day.
Keep your water intake high
Exercise - interval training and metabolic resistance training will provide the most effective way get things going...YES that means BOOTCAMP
Try to exercise at least six days per week for the NEXT 3 weeks
Solutions...

If you live in South Florida..Join Boot Camp:
==> Join Here <==

If you don't live in South Florida...find a Boot Camp that's Good..and Join!!!

If you already come to Boot Camp...write down everything that you are eating...Let's See if you are doing the right thing

If you have been slacking on Your Water intake...BUMP it up..Right Now!

If you are still thinking about it then STOP thinking...take action

If you Join Boot Camp...I guess I'll see you tonight

-- Rafael Moret,CSCS, NASM-Cpt

http://www.SouthFloridaFitnessBootCamp.com http://www.Results4Sure.comhttp://www.Metabolism-Makeover.net

Tuesday, August 4, 2009

Do you qualify for our NEW Boot Camps






















 


We Are Ready To Open 3 More Locations!!!

 

Aventura at Highland Oaks Park

Mon-Wed-Fri at 11:15am

 

Miami Lakes in The Morning

Location TBA

Mon-Wed-Fri  6:15am

 

Ft. Lauderdale

On The Beach

Mon-Wed-Fri  6:15am

 

 

Now All You Have to Do Is Pick Your Location of Choice and Answer The Qualifying Questions Below
First Name:
Primary Email:
What Location:
What are your Fitness Goals:
Are You Tired Of Doing Cardio:
Does Sweat Bother You:
Do You Want A To BRing A Friend:
Now Check You Email...we will respond right away




Monday, August 3, 2009

Superman joins Boot Camp!!!




Here it is!!!!




What everyone was waiting for....






Our NEW logo is READY!!!!!!!




I am driving down to the T-shirt shop RIGHT NOW to get them printed




You can order your T-shirt here for just $20:






and Then email me at bootcamp@results4sure.com with your size....




BE one of the FIRST to Get Your NEW BOOT CAMP SUPERMAN T!!
Get it here:




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