Tuesday, November 30, 2010

10 Days to a New YOU

Who Else Wants To Have A Fitness Coach In Their Corner and On Their Speed Dial For 10 Days In A Row, To Personally Guide You To Changing The Way You Look and Feel In Just 10 Days


<

Introducing Our NEW 10 Day Body Transformation Program


Let me ask you a question, why do you think anytime a Hollywood celebrity (like Jennifer Lopez) needs to get in shape for a movie or an even they hire a trainer or coach?


Because they know it WORKS!



In this New program I will work with you One-on-One for 10 Days.




Private Fitness Coaching, A Tour of the Grocery Store, A Tour of the Kitchen.

You decide!

All we need to do is schedule the time and I will be there to transform the way you look and feel.

You can call me (754-244-9102) to ask if I have the spot open because I am ONLY taking 5-7 people..Even if we need to work out at 3am I will be there

For 10 Days Straight We Can Transform Your Health and Fitness



You Have 2 Options


OPTION #1

One Hour of Private Coaching Just for You for 10 Days in a Row

For Just $475.00 (Normaly $675.00) A $200 Savings


OPTION#2


2 One Hour Sessions of Private Coaching Per Day Just for You for 10 Days in a Row

For Just $917.00 (Normaly $1,300.00) Almost a $400 Savings




We would START on December 1st and 2nd, we will train for 10 Days in a row, until December 10th and 11th.

Sunday, November 28, 2010

(Get in shape for the Holidays) *Fat Blasting*

The Girl in the little black dress...
Remember the girl at the New Years Party last year?
The one with the little black dress? And the body that everyone was talking about ? The one that every other woman at the party referred to as "b*tch..." ?
She trained and dieted HARD for weeks before that party.... and it totally paid off...

This year - instead of HER being the center of attention - why don't YOU be the main attraction?

I know a lot of you have Holiday Parties coming up and you want to LOOK GREAT..and you should. So I am reopening today ONLY the Black Friday Sale we had..



>>> http://www.southfloridafitnessbootcamp.com/black-friday-fitness-sale-2/

But how does this help you?

Well In my opinion the Most Impressive thing on the page is going to be the 10 Day Coaching Program..I will coach you for 10 Days in a row with NO breaks..this will kick start your Body and light your metabolism on Fire

The other option: Our 21 Day Fat Blasting Bootcamp..Start tomorrow Nov 29th and train for 21 days until Dec 17th I'm throwing in a Free Meal Plan and then the Long term commitment one...this one just flat out is a great deal

So go ahead and take a look it's only up Today:

http://www.southfloridafitnessbootcamp.com/black-friday-fitness-sale-2/

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com/
http://www.results4sure.com/

Thursday, November 25, 2010

Black Friday Sale









It’s Black Friday at South Florida Fitness Bootcamp


And we do have some Cool Deals on Bootcamp


Forget Those Crazy Mall and LONG LINES:














NO LONG Sales Letter here Today...But before you Buy That NEW Big screen TV..maybe you should invest in YOU.

We Have Our NEW 10 Day Body Transformation Program


I will work with you One-on-One for 10 Days.



Private Fitness Coaching, A Tour of the Grocery Store, A Tour of the Kitchen.

You decide!

For 10 Days Straight We Can Transform Your Health and Fitness

You Have 2 Options


OPTION #1

One Hour of Private Coaching Just for You for 10 Days in a Row

For Just $475.00 (Normaly $675.00) A $200 Savings



OPTION#2

2 One Hour Sessions of Private Coaching Per Day Just for You for 10 Days in a Row

For Just $917.00 (Normaly $1,300.00) Almost a $400 Savings




We would START on December 1st and train for 10 Days in a row, until December 10th.


BLACK FRIDAY Deal #2


3 Months of UNLIMMITED Bootcamp for Just $497


Normally Our Bootcamps are 3 times per week for 4 weeks and Go for $257 for the 4 weeks. You can Join TODAY and Get 3 month for Just $497.

Even if you didn't want to start until January 2011, Even if you want to get a Jum Start on your New Years Resolutions..Even if you join because your are getting each month for just $165. Join Today and You can start your 3 month as soon as you want or hold on to it until the New Year and lock your spot on one of our camps for the New Year



BLACK FRIDAY Deal #3


YES! THE 21 Day Fat Blasting Bootcamp Program


Join any of our 3 Bootcamps for 21 Days for Just $157. And get a Free 21 Day Fat Blasting Meal Plan


Say "I can't wait to start my 21 Day Rapid Fat Loss Boot Camp!"


"I'm Clicking That Great Big Add To Cart Button Below and Enrolling Right Now!"







ADD TO CART BUTTON




Visit Our home Page: www.SouthFloridaFitnessBootcamp.com for Class Details. Times and Locations

Wednesday, November 24, 2010

Bootcamp Daily Deal



HAPPY HUMP DAY!


So I have the Wednesday Daily Deal here today...and Lucky for you I have 2 of them.

And Yes I will Be having Some New Stuff For Black Friday (want a hint? Looks like my 10 Day Coaching is in there)

So here they Are:


FITNESS ON YOUR PHONE...Oh YEAH!



Get Custom Workouts and Meal Plans right on your
phone.




































Custom workouts sent to your phone when you want them
Work out when it’s good for you—you choose the time
No gym or fitness membership needed
Don't try to figure out what you should eat anymore
Your pre planned meals are delivered to your phone daily
No software to download or phone application to install



The Fitness on your phone Services helps you have me as your Personal







Trainer On Your Phone EVERYDAY

An individual plan in Fitness on your Phone


costs only $22 a week.




Motivation—a change in workout helps you avoid burnout
Accountability—your personal plan helps you track progress
Convenience—work out when you want, no gym membership required
Knowledge—a program designed by a certified personal trainer helps
you avoid plateaus

SO, HOW DOES IT WORK?



Fitness on your phone customizes your workout plans to your goals and
individual needs.
Whether your goal is to get back in shape, get bigger for football, jump
higher for volleyball or to stay active in your retirement years... We can
tailor your workout to meet your needs. We also take into consideration
your personal situation, including:




Gender
Age
Activity level
Fitness level
Injuries or limitations
If Equipment is available
Full service gym
Small home gym
Or No equipment at all

Monday thru Friday You will get a daily text with your workout for the day
and you Eating plan for the next day..why for the next day? So that you
can plan for the next day.
SIGN UP HERE: http://results4sure.com/fitness-on-your-phone.html

**We are Only taking the 1st 5 people and I am giving away our Recipe Book with 197 Fat Blasting Meals



So Today's Daily Bootcamp Deal If Offering 3 Months of UNLIMMITED Bootcamp for Just $497


Normally Our Bootcamps are 3 times per week for 4 weeks and Go for $257 for the 4 weeks. You can Join TODAY and Get 3 month for Just $497.

Even if you didn't want to start until January 2011, Even if you want to get a Jum Start on your New Years Resolutions..Even if you join because your are getting each month for just $165. Join Today and You can start your 3 month as soon as you want or hold on to it until the New Year and lock your spot on one of our camps for the New Year




Have a Safe Thanksgiving if you celebrate it...Have an awesome Thursday otherwise...and Be on the lookout for New things to Come.

Rafael

Tuesday, November 23, 2010

Do these 10 things work?



"A goal is a dream with a deadline."
Napoleon Hill

Check these out:

1.Biotape

Bizarre Health Fads

Building on our last example of health fads gone wrong is Biotape, the pain-relieving tape disseminated by Smart Inventions Inc. Made of a space-age conductive Mylar that connects broken circuits that cause pain, Biotape and its makers fell flat when confronted by the Federal Trade Commission, having to settle for $2.5 million in consumer refunds. The product’s website is still functional, but can now only claim that the tape connects the broken chi in all of us. Who knew that our chi was broken?

2.Q-Ray Ionized Bracelet

Bizarre Health Fads

You’ve probably seen the infomercials on the Q-Ray Ionized Bracelet, a breakthrough in science that was first marketed as a pain-relief product, but then went on to promise those who wear it enhanced performance, balance and vitality. How did it achieve its magical effects? Ionization, of course. Not surprisingly, when tested, the Q-Ray was not ionized at all and its makers were court-ordered to turn over $16 million in profits as refunds to consumers due to false advertising.

3.Cow Urine

Bizarre Health Fads

For our next bizarre health fad, we turn our attention to a South Asian nation of one billion -- India. The cow is a sacred creature in India, to such an extent that India's biggest and oldest Hindu nationalist group, the Cow Protection Department of the Rashtriya Swayamsevak Sangh (RSS), hopes to turn cow urine into the next soft-drink craze. The RSS has been steadily building hype for cow urine over the past few years, promoting the liquid as a cure for a range of ailments including liver disease and, of course, cancer. By the end of this year, RSS hopes to release its "cow cola" to the masses, assuring the public that it will taste great. The taste, however, may be of little concern, considering that imposters have already begun selling knock-off buffalo urine as the real thing.

4.Bee Venom

Bizarre Health Fads

What better way to find out if you are fatally allergic to bee venom than by deliberately letting yourself get stung in the name of health? Welcome to the practice of bee venom therapy, whereby therapists apply bee venom to specific points on the surface of the body to cure or reduce symptoms of arthritis, bursitis, tendinitis, herpes, and even breast cancer. Although the practice is rare in the Western world, bee venom therapy is still abuzz in China, being offered as one of an exhaustive list of folk remedies at any of the 3,000 or so traditional folk medicine clinics across the country. While apitherapy (the medicinal use of bee products, such as honey) has some medicinal usefulness, the claims for bee venom therapy are just too far-fetched to believe

5. Hula-Hooping With Weights



This is one of the latest fitness fads and entails hula-hooping, a craze of the 1950s, with weighted hoops to trim the stomach muscles. While this fad may seem a bit crazy, popular singer Beyonce says that she does it to stay slim. Doctors have weighed in on this fad and say that it is an effective form of cardiovascular exercise and can help with weight loss, but that there is no need to use weighted hula hoops as they can cause back injuries. You can get the same results from a regular hula-hoop.

6. Strippercize

This form of exercise is touted by movie star Kate Hudson, who states that not only is it useful in the bedroom but it can help women stay thin. Doctors disagree and suggest that anything that involves wearing 7-inch spike heels is not good for any woman, especially when exercising. They add that doing so can actually cause harm to your ankles and feet. However, if you wear proper attire this type of exercise can strengthen your core and provide cardiovascular benefits. Just make sure you go for sneakers instead of stilettos!

7. Bodyblade

The Bodyblade approach involves lifting a bar over your head and shaking to exercise your trunk muscles. Doctors say that this exercise can be helpful for physical therapy, but it appears to be another fad that does not have clear fitness benefits. However, they also say that there is no harm in performing this exercise.

8. Bikram yoga

Please note that this does not refer to yoga in general - but specifically Bikram yoga. I think yoga in general has many benefits when used in the right way and in the right context.

Bikram yoga was 'invented' by a guy in the 1970's, he had the bright idea of performing yoga in a room that is heated to 105 degrees Fahrenheit. It doesn't bother me that the founder of it lives in Beverly Hills and has 40 Rolls Royces (according to this article in The Times). And even the spurious health and fitness claims don't bother me that much (several Bikram yoga websites claim that it makes your body burn fat more effectively and redistributes fat in the muscle structure - hmm, so if I sit in a sauna I'll burn more fat). What mainly bothers me is a bunch of guys wearing Speedo's. Sorry, but I don't want some dude in a pair of swimming trunks doing a down dog in my face and spraying sweat all over me!









The only time you should be wearing speedo's is if you are in a swimming pool in an actual swimming competition


Okay, I lied the spurious health claims do bother me. As does standing on someones back while they are in full spinal flexion, McGill is somewhere in Canada, probably in his spinal lab shedding a tear. Bottom line, I don't think overstretching ligaments and tendons in a hot environment is a good idea.

9.Functional training that is not functional

Somewhere along the line functional training jumped the shark. It metamorphosed into people standing on various objects filled with air while doing a rotational lunge matrix. I was hoping this stuff was dead, but only a couple of weeks ago I saw a guy trying to stand on a swiss ball









Functional Clown Training


If something is functional, what is it functional for. Unless you spend your life standing on bags filled with air then there is very little functional carry over.

Functional should relate to the task at hand. For example, with some elderly GP referral clients, things like squats from a bench (getting out of a chair), step ups (for walking up stairs) and suitcase deadlifts (for picking up shopping) are all functional to their needs.

Funtional Training is Not Doing Circus evercise with no real world Purpose.

10. The Power Plate


According to the Power Plate website, this piece of equipment is backed by 40 years of research that shows “vibration training enables users to achieve a higher level of fitness.” We’re also told, “Far better results are achieved than with conventional training methods in just 10 minutes, 3 times a week.”

Plain and simple, don’t buy the hype. Don’t buy the celebrity endorsements or the testimonials that come from the people who stood on this vibrating platform once for ten minutes and said they felt sore or felt better.

Have you ever felt sore after sleeping on an uncomfortable bed? Well, this kind of soreness isn’t indicative of any muscle building properties offered by uncomfortable cots, and is the same kind of soreness you’d feel after standing on a vibrating platform for ten or fifteen minutes.

If standing on a vibrating platform offered real health benefits, subway riders would be the healthiest lot on the planet. If vibrations were the key to being fit, you’d never see a fat jackhammer operator.

I could waste hours discussing this fallacious nonsense. But I’ll keep it as short as possible.

As Madonna performs in London, the word is the aging pop star has kept her fabulous figure fabulous by using a faddish gadget known as the Power Plate. The Power Plate is a vibrating platform you stand on while assuming various positions, which – according to testimonials and marketing materials – can strengthen and tone and all that good stuff in just ten minutes a day, three days per week.

By the way, Madonna is in phenomenal shape because she's spent the past 20+ years working at it, not because she uses the Power Plate
I have A cool Video on Our Facebook Page here:



http://www.facebook.com/?q=#/pages/South-Fl-Fitness-Bootcamp/170388319657852?ref=ts

and I will be giving All the details on My 10 Day Life Changing coaching Program tomorrow..along with Some Cool Deals I will have in Friday for All the Black Friday Craziness

Till Then

Rafael


Friday, November 19, 2010

Is your friend an expert?

Hi Everyone,



Let me first Say a Big TGIF!



Now have you ever had a friend or family member give you health and fitness advice? Well in the 15 years I have been a fitness coach I have heard alot of things. What I find funny is how high people place the opinion of what their friends and family think.



The first time I do a consultation with a client I ask a lot of questions, and the things I hear are pretty across the board. But the advice source is what I laugh at. Listen to this:



"My mom says I shouldn't eat after 6pm"

"My friend Betsy says I should take these pills to lose weight"

"My sister told me she know a friend who only eats apples and only drinks water and lost weight"

"My friend Becky says women that lift weight will get bulky"

"Protein shakes make you fat"

"My brother told me if I do 1,000 sit ups a day I will tone my tummy"



ALL NONSENSE...or a Deadly mistake, you have a friend or family member that's looks pretty good, and they say "Eat 4 raw eggs in the morning, take 2 scoops of my Super Shake, and only eat red onions for dinner" and you DO IT because they look good.



Where is your uncommon sense? Before you get all crazy..I'm not claiming to know Everything..yes I have a degree, and yes I have multiple certifications, and yes I have been successfully coaching people Since 1995 but I am always learning too. But what I'm trying to say is do a little research, there are a ton of qualified fitness professionals out there..WHY ARE YOU TAKING ADVICE from your friend Betsy or your cousins' mom?



I didn;t make up the rules on how your body burn fat but I sure do understand them..so do yourself a favor get professional advice from a professional.



Yes..that's me..



or Don't a keep getting the results you've gotten



***Now Super Cool Friday Time




Today I also have 2 Cool gifts for you..

First I have a 30 minute workout for you



2nd....if you leave a comment BELOW, I will email you a FREE Copy of "The 7 Steps to Skinny Jeans" ebook

or leave the comment on our New Facebook page >>>HERE<<<

--


The 30 minute workout



Warm-up: Mobility Drill

mobility drills take 5-7 minutes


























































Exercise
Ear Tuck
1. Start by standing with your feet shoulder width apart and standing tall.
2. Tilt your head to the side until full range of motion is reached. Think of touching your ear to your shoulder.
3. Keep your head straight and facing forward.
4. Alternate with the other side and return to the starting position and repeat for the desired repetitions.30 Minute Workout Mobility Tip:
Move gently to create length and increase joint lubrication.












Sets RepsWeight/
Resistance
TempoTime

Chin Tucks
1. Start by standing with your feet shoulder width apart and standing tall.
2. Tuck your chin down to your chest keeping your back flat until full range of motion is reached.
3. Return to the starting position and repeat for the desired repetitions.30 Minute Workout Mobility Tip:
Move gently to create length and increase joint lubrication.












Sets RepsWeight/
Resistance
TempoTime

Neck Rotation
1. Start by standing with your feet shoulder width apart and standing tall.
2. Keeping your chin level rotate your neck to the side until full range of motion is met.
3. Return to the starting position and repeat to the othe side. Repeat for the desired repetitions.30 Minute Workout Mobility Tip:
Move gently to create length and increase joint lubrication.












Sets RepsWeight/
Resistance
TempoTime

Shoulder Roll
1. Start by standing with your feet shoulder width apart and standing tall.
2. Lift your shoulders up and roll them backwards and then down and forward.
3. Return to the starting position and repeat for the desired repetitions.30 Minute Workout Mobility Tip:
Rotate shoulders in both directions.












Sets RepsWeight/
Resistance
TempoTime

Horizontal Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.30 Minute Workout Mobility Tip:
Breathe in as you expand the arms and out as you close.












Sets RepsWeight/
Resistance
TempoTime

Vertical Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Keeping your arms straight bring them behind your body and then up and over your head in a circular motion.
3. Return to the starting position and repeat for the desired repetitions.
4. You can also reverse direction and complete the movement swinging your arms in the opposite direction.30 Minute Workout Mobility Tip:
Rotate arms in both directions.












Sets RepsWeight/
Resistance
TempoTime

Forward Backward Leg Swing
1. Start by standing with your feet shoulder width apart. You can stand on a small step or on the ground.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you can not keep your upper body from moving.
4. Repeat for the recommended repetitions and repeat with the other side.30 Minute Workout Mobility Tip:












Sets RepsWeight/
Resistance
TempoTime

Lateral Leg Swings
1. Start by holding onto a secure object and raise your outside leg out to the side.
2. In a smooth and continuous motion swing your leg back and forth across the front of your body.
3. Swing through your full range of motion but keep your upper body stable throughout the movement.
4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg.30 Minute Workout Mobility Tip:












Sets RepsWeight/
Resistance
TempoTime

Hip Rotation
1. Start by standing with your feet shoulder width apart and standing tall.
2. Place your hands on your hips and rotate your hips in a circular motion.
3. Repeat for the desired repetitions and then switch and rotate your hips in the opposite direction.30 Minute Workout Mobility Tip:
Stretch the hips out to the sides as much as possible and keep belly button tucked in as the hips go back then forward.












Sets RepsWeight/
Resistance
TempoTime

Carioca
1. Step to the left with your left leg and immediately bring your right leg over and in front of the left leg and place it onto the other side of your left leg.
3. Proceed to bring your left leg up and over so that you are standing parallel again.
4. Continuously pick your right leg up and bring it behind your left leg onto the other side.
5. Continue to repeat this alternating pattern for the desired distance.
6. Repeat as recommended.30 Minute Workout Mobility Tip:
This is similar to a grape vine so if you prefer to do that go ahead.












Sets RepsWeight/
Resistance
TempoTime



30 Minute Workout Plan

Workout: Fullbody Circuits

Start with 15-20 reps of each exercise moving from one to the next without minimal rest between exercises (by minimal we mean 2-3 seconds). After you complete one full circuit rest for 60 seconds then repeat.


The first 6 exercises are for beginners and intermediates. The last 6 are for intermediates to advanced. Choose your set of exercises according to your current fitness level and not what you think you should be able to do.





































































Exercise
Pushups from knees
1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.30 Minute Workout Week 1 Tip:
Keep shoulders down and belly button draw in.












Sets RepsWeight/
Resistance
TempoTime

Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.30 Minute Workout Week 1 Tip:
Keep head up and shoulders back. No bending over at the waist or else.












Sets RepsWeight/
Resistance
TempoTime

Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.30 Minute Workout Week 1 Tip:
Stay light on the feet.












Sets RepsWeight/
Resistance
TempoTime

Opposite Arm Opposite Leg Raise
1. Start by placing yourself on your hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body.
3. Return to the starting position and repeat with the other side.
4. Repeat for the required repetitions.
5. Always keep this movement slow and controlled.30 Minute Workout Week 1 Tip:
Take arm out at an angle a bit, squeeze butt, and keep belly button draw in.












Sets RepsWeight/
Resistance
TempoTime

Lateral Kick with bar
1. Stand with your feet shoulder width apart. Hold onto a stationary object with one hand.
2. Raise the opposite foot off the ground and kick laterally out to the side.
3. Keep the leg and foot elevated and repeat according to the prescribed repetitions.
4. Repeat with the other leg.30 Minute Workout Week 1 Tip:
Hang on to chair or couch for support.












Sets RepsWeight/
Resistance
TempoTime

Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.30 Minute Workout Week 1 Tip:
Draw belly button in and keep head and shoulders relaxed.












Sets RepsWeight/
Resistance
TempoTime

Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.30 Minute Workout Week 1 Tip:
Stagger the feet for better support and draw the belly button in to stabilize.












Sets RepsWeight/
Resistance
TempoTime

Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.30 Minute Workout Week 1 Tip:
Keep head up, elbows high, and shoulders back. No bending over at the waist or else.












Sets RepsWeight/
Resistance
TempoTime

Jump Rope (side to side)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
Continue for the prescribed number of jumps or time.30 Minute Workout Week 1 Tip:
Stay light on the feet.












Sets RepsWeight/
Resistance
TempoTime

45 degree Lat Pulldown with bands
1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.
4) Return to start position.30 Minute Workout Week 1 Tip:
Keep palms facing down or in, relax the head, squeeze butt, and keep belly button draw in.












Sets RepsWeight/
Resistance
TempoTime

Mini Band Ankle Walks
1. Start by placing a mini band around your ankles and standing with your feet parallel.
2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
3. Repeat this movement for the desired reps or distance.
4. Repeat with the other leg.
5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.30 Minute Workout Week 1 Tip:
Stick butt out a bit to target glutes more. Keep head and shoulder up.












Sets RepsWeight/
Resistance
TempoTime

Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.30 Minute Workout Week 1 Tip:
Draw belly button in and keep head and shoulders relaxed.












Sets RepsWeight/
Resistance
TempoTime





Cool Down: Yoga Stretches



























































Exercise
Gentle Sun Salutation
1. Stand up with toes together, heels apart. Inhale and sweep the arms up overhead. Exhale and fall forward, bend knees if you need to.
2. Place the hands on the floor, your ankles or shins. Inhale and look up, pulling your back up until it is flat. 3. Exhale and fall forward. Inhale and sweep the arms up as you come back to standing position. Exhale and take the arms down.Fatloss yoga workout tip:
Bend from the hips and not from the waist. Keep the back slightly arched and not curved by pushing the glutes back. Bend knees a bit if necessary.










Sets RepsWeight/
Resistance

Pushup Bridge
1. Get on your knees and place hands on the ground.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.Fatloss yoga workout tip:
Keep shoulders relaxed, shoulder blades squeezed together and abs contracted.










Sets RepsWeight/
Resistance

Hip Flexor Quad Stretch
1. Step out 1-2 feet with one foot.
2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.Fatloss yoga workout tip:
Keep the abs slightly contracted and work on dropping the hip down while maintaining a line between the back heel and same side shoulder. Switch legs after 30 seconds. Be sure to keep front knee above heel and not toes.










Sets RepsWeight/
Resistance

Wide Leg Upward Dog
1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width.
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky.
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles.Fatloss yoga workout tip:
Contract the abs and keep the shoulder blades down and in to protect the low back. If straightening the arms is too intense try going up half way with bent arms.










Sets RepsWeight/
Resistance

Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.Fatloss yoga workout tip:
Lengthen from the hips by squeezing the tops of the thighs and pushing the butt up towards the ceiling while pressing the heels down towards the floor.










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Resistance

Intermediate to advanced warrior 2
1. Turn the right toes facing forward and place the left foot at a 45 degree angle. Bend the right knee until it is at a right angle. Inhale reach your arms to the side and look over the right middle finger.
2. Be sure to keep the hips and shoulders facing forward. Do not allow the right knee to fall in towards the center. Keep the shoulders relaxed and the tailbone tucked under. Pull the navel towards the spine and lift the pelvic floor muscles.Fatloss yoga workout tip:
Sink the back inner thigh down towards the floor and maintain shoulder blades squeezed together.










Sets RepsWeight/
Resistance

Pigeon
1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine.
2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf.
3. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. Relax the head, neck, shoulders and face. Breathe into the hip and back body.Fatloss yoga workout tip:
Keep the abs slightly contracted to protect the lower back and relax the shoulders as you lean forward.










Sets RepsWeight/
Resistance

Seated Intermediate Spinal Twist
1. Begin by sitting legs extended, bring the left leg over top of the right leg, foot flat on the floor and keep the right leg extended, lift the right toes up towards the sky, contract the right quadricep muscles.
2. Hug the right knee into the chest with the right arm and place the left hand behind the body. Look over the left shoulder and allow the breath to increase the stretch.
3. Maintain a straight spine, sitting bones rooted down towards the ground and crown working towards the sky.Fatloss yoga workout tip:










Sets RepsWeight/
Resistance

Intermediate triangle with block
1. Place the right toes facing forward and the left toes at a 45-degree angle. Keep both legs straight. Inhale reach your arms to the side exhale lower the right hand down and lift the left hand up, look up. Lift the right kneecap up, tuck the tailbone under, pull the navel towards the spine and lift the pelvic floor muscles.
2. Keep the weight light on the right hand and keep reaching the left arm up towards the sky opening the chest. Lift the left hip up towards the sky. Lift the right kneecap up to contract the quadricep muscles to protect the knee. Feel as though the shoulders, hips, legs and head were against a wall.
3. Push evenly down through all four corners of the feet to energize the pose. Feel the body extending in five different directions.Fatloss yoga workout tip:
Keep the butt tucked under in a pelvic tilt and press through the heels to support the inner thighs and abs. If you are aligned your back should be flat like a wall.










Sets RepsWeight/
Resistance

Mudra Roll-up
1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor.
2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position.
3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back.
4. Repeat this exercise 5 times breathing smoothly and slowly.Fatloss yoga workout tip:
Be sure to squeeze the shoulder blades down and in before you being to roll forward and bend from the hips.










Sets RepsWeight/
Resistance

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