Thursday, May 29, 2014

3 Weird Memorial Day BBQ Tip

By Kevin DiDonato MS, CSCS, CES

It's summer time and you know what that means: Barbecues!

There is just something special about hearing the sizzle of the meat…

The taste of roasted veggies…

And, of course, the time spent with family and friends.

But what you may not know is that meat that you are about to serve to your guests may be filled with cancer-causing chemicals….

Grilling Meat and Health
Typically, you think of grilling as a great way to cut down on the fat, and make your meal healthier.

But a recent study shows, when the juices or fat from the meat drips down and hits the hot coals, it produces a chemical – called polycyclic aromatic hydrocarbons (PAH).

PAH has been shown to cause cancer and other negative health impacts.

By grilling your meat and letting the juices run free, you run the risk of destroying not only your health - but everyone’s you’re grilling for.

So what can you do?

Here are THREE ways to cut down on dangerous PAH exposure…

1. Wrap It Up
If you want to cut down on PAH exposure, then you should wrap your meat in tinfoil before placing it on the grill.

This will prevent the juices and fat from falling onto the hot coals, and exposing you to this dangerous carcinogen.

Plus, it will create soft and tender meat that EVERYONE will enjoy!

2. Cook MORE Fish
Fish is a perfect food that should be INCREASED in everyone’s diet and cooks much faster than red meat does.

This decreases the amount of PAH that is produced, therefore reducing your overall exposure.

Besides that, fish such as salmon, mackerel, and other fatty fish, contain high levels of omega-3 fatty acids – like the kind in EFA Icon Krill oil – that may give you a double shot of health benefits.

3. Cook On the OPPOSITE End
If you really want to reduce PAH exposure, then you should cook with gas.  However, if you MUST cook with charcoal, here is a bit of advice: move all the charcoal to one end and cook your food on the opposite end.

This will allow the juices to fall harmlessly below without hitting the hot coals, therefore cutting down on your exposure to PAH.

Three Ways to Create a Healthy BBQ
Summer time is the perfect time to get outside and BBQ with friends and family.

So be sure to include these THREE tips and significantly reduce your exposure to PAH.

This will keep you and your guests healthier and coming back for more!



Keep The Fat Burning Going All Summer With These Potent Nutrients >>

Saturday, May 10, 2014

Fitness Gift Ideas for Mom (+ Free Workout Homework)

Hi Everyone
Mothers Day is Sunday..
And I know you are shopping for stuff last minute...
Here are 2 Ideas!!
Sign Mom up for Bootcamp for 12 Months!
Yeap..Pay $167 per month and Give Mom 1 Year of Bootcamp
Or
Get Her 5 One on One Coaching Sessions
for just $250
Think this is a good gift idea for YOU...Get it..Why Not, it's Mothers Day Weekend
NOW HERE IS YOUR WEEKEND HOMEWORK!
Here is a TOTAL Body Push routine to get you started. Coming Friday a TOTAL body PULL Routine!



Total Body: Push
ImageExerciseSetRepsWeight/
Resistance
Click to view exercise45% Leg Press
Sit in machine and place your legs on the foot plate.
Release the safety stops and bend your knees towards your chest.
When your knees are fully bent extend your knees until your legs are fully extended.
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12
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Click to view exerciseSupine DB chest press on ball
1. Lie on your back on a stability ball with your hips parallel with your upper body.
2. Hold a dumbell in each hand with your arms extended.
3. Bend your elbows and lower the dumbells down towards your chest. Keep your elbows at about 90 degrees and your wrists directly above your elbows.
4. Return to the starting position and repeat.
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Click to view exerciseDumbell Shoulder Press on ball
1) Sit in upright position with knees slightly bent.
2) Start position: Position DB's to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
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Click to view exerciseIncline overhead tricep extension
1. Lie on your back on the ball and drop your hips towards the floor.
2. Hold the dumbells above your chest with your arms extended.
3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees.
4. Return to the starting position and repeat.
5. Try not to move your elbows or upper arm during this movement.
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12
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Click to view exerciseDB Lunge Crossover
1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
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12 each side
10 each side
10 each side
 
Click to view exercisePushups with hands on ball
1) Get on your knees and place hands 6-8 inches apart onto the flexaball.
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.
3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball.
4) Return to the start position by extending at the elbows and pushing the body up.
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8-10
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Click to view exerciseBelly 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.
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Click to view exerciseCrunch
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
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Click to view exerciseFlutter Kicks
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.
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Thursday, May 8, 2014

3 reasons you’re not losing fat

Hey Everyone

Rafael here, from South Florida Fitness Bootcamp


You already know that you can’t out train a bad diet. That’s why you need a recipe, a plan to dice up your abs so you’ll feel confident to be seen on the beach. And it’s MORE than just a workout plan.

If you just “workout”, you could actually increase your cortisol, which will force your body to store more fat. You don’t want that.

You see it all the time. People work their butts off (figuratively that is, because at the end of the day their flabby butt is still there). They train and wonder ‘why am I not getting lean?’

Let me tell you why…three reasons:

#1 Backward Body Composition

People just like you and I trade fat for muscle as we age. This tanks our metabolism because our muscle is metabolically active while fat is dead ugly weight.

Unfortunately, it’s easier to lose muscle than it is to lose fat. Our bodies PREFER to use lean muscle tissue for energy over our belly fat.

But with a strategic combination of high intensity interval training, strength training and a nutrition plan that works synergistically with these workouts, you can actually force your body to harness belly fat as energy buy putting your metabolism into Afterburn.


#2 Hormone Havoc

Fat storing hormones like cortisol wreak havoc with belly fat and in today’s high stress world this hormone is at an all time high. Hormones that can promote fat burning like growth hormone and testosterone (women should have a healthy level of testosterone as well) decline with age but can be naturally boosted with the right kind of exercise. (This does NOT include things like running on the treadmill that actually increase fat storing hormones like cortisol.)

#3 Poor Eating

No matter what your exercise plan, if you’re not backing it up with solid nutritionally dense food, your plan will fail. And when it comes to eating, failing to plan is planning to fail, especially when your diet is too restrictive.

That’s why my friend, Shawna K who is more ripped and in better shape than most 20-year olds (she’s 50!), included her Challenge Fat Loss Nutrition Tactics along with her Challenge Fat Loss program that uses a brand NEW M2A method.

Other diet plans are too restrictive and don’t allow any wiggle room. Now when you use a combination Shawna’s workouts that manipulate your hormones to promote fat loss and her nutrition tactics to speed up your metabolism, you’ll see rapid results, no matter your age – Shawna is living proof.

Her workouts are only 20 minutes long, which is why they work so well. They promote the “good” hormones, while reducing the fat-storing hormones like cortisol because the workouts are so short.

However, they STILL use a combination of high intensity interval training and strength training. How is this possible? It’s because she uses M2A, which is a new science-based approach that allows you to work out in only 20 minutes but still getting results as if you worked out for 60 minutes.

When you team up M2A (Muscle Metabolism Acceleration) along with her nutrition tactics, you’re in for a total body transformation.

But it won’t be easy…

This is a workout program that will challenge you every step of the way, but in progressive ways. Best of all Shawna is going to be there with you through every exercise, every set, and ever rep right there with you to motivate, coach and guild you along.

You’ll make small manageable changes to your eating plan and you’ll use the M2A system to build lean, athletic muscle and naturally increase fat burning hormones like GH and testosterone and reduce fat storing hormones like cortisol…

… in only 20 minutes per workout!

It’s scientifically based and proven. And this week, you can get all of Shawna’s M2A workouts and her Challenge Fat Loss Nutrition Tactics for half off.



Master Trainer Rafael Moret




Make sure you do at least 2 things today... 

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE


Wednesday, May 7, 2014

How to fix your slow metabolism (not what you think)

 If you think that all you have to do in order to lose fat is to burn more calories than you consume...
 
... sorry, you're wrong.
 
Think about it - if it were that easy, wouldn't we all be walking around with six-pack abs and without the thousands of books on diet and exercise?
 
And no, you don't have to work out more to burn more fat, that's a lie too. Although on paper, that seems the most obvious thing to do.
 
In fact, it's why we end up even more frustrated... we work out longer and still... NOTHING.
 
This is especially true as we age... But because of how our hormones work as we get older, working out longer can actually cause you to STORE more fat.
 
The "bad guy" hormone is cortisol, a hormone that actually PROMOTES fat storage AND muscle breakdown. And longer workouts create more of this hormone in your body. Now if you're 19 and shredded, you probably don't have a problem with cortisol. But for most of us, those days are gone, and so our workouts need to change.
 
So if you're not seeing the results in the mirror, it's not your fault. You simply just need to "shift" your hormones into fat burn mode with shorter workouts. But it's not as simple as just cutting your workouts short.
 
To maximize your fat burning and muscle sparing hormones like growth hormone, you'll need a combination of strength training and "just enough" high intensity interval training (HIIT). Too much of HIIT can have a negative effect, too.  
 
But when you use the perfect combination of these two approaches, you can actually fix your "slow" metabolism, which is holding you back from finally taking that stubborn layer of fat off. These simple shifts in your workouts can easily double your results.
 
 
On that page, you'll also see Shawna Kaminski, who uses these EXACT tricks to have flat, ripped abs and can knock out 25 pull-ups straight.
 
By the way, Shawna is 51 years old and smoking hot!
 
You'll also discover her brand new systematic approach to shift your hormones with science-based 20-minute workouts with the PERFECT blend of high intensity interval training and strength training that promotes fast fat loss and NOT cortisol like other programs. It's all a part of her new Challenge Fat Loss program.
 
And right now, it's HALF off!.
 
In addition to all of her FOLLOW-ALONG Challenge Fat Loss workout videos, she's also giving you the ultimate 48-hour Challenge Diet. You'll discover exactly what to eat every day to burn the most fat ever in just 14 days.
 
Here's the best part... you can eat whatever you want on certain days with NO guilt.
 
But there's a catch...
 
... her 48-Hour Challenge Diet is only available TODAY when you pick up her Challenge Fat Loss Workouts. Shawna wanted to give the serious action-takers something special on day one of her official launch.
 

















---

I'm MOVING

TGIF People....


Actually we already moved, yesterday :-) 

and since there were no changes in class...you must have guessed nothing has changes with our bootcamp locations.

That is what I mentioned the other day....as long as it is under my control...I won't let anything get in the way of our workouts!

NOW....as I was packing some of my stuff...I found some goodies you might be interested in...

Take a look:

Back in September FitranX sent me some gift cards for you
To apply toward 1 month of Bootcamp....I found 2 of them

One month of Bootcamp is normally $197 ....so you can be one of 5 people to get one of these $100 Gift Cards and get a month of Bootcamp for $97 by clicking here<<<

There are ONLY 2, so once they go they go...if you click on the link and it doesn't work that means they are gone. You can send this to your friends if they are interested......They Do Not expire...so if you purchase it now you can redeem it later.

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=DCW355U87VXQU 

I also found 2 GIFT Bags we put together for an event we attended

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=TMVGZ3UBELCSQ

The Bags have:
 2 sample Quest Bars
1 P28 Peanut Butter
1 Shaker Cup
and 1 gift certificate for 5 One one One Private Coaching Sessions


*if you click on the link and it does not work, it means we sold out


People, some pretty cool things...That always happens when you move...If I find more things during my move I will be sure to let you know

All classes are on Today and ALL Weekend!!

Don't sleep on these...I don't plan on moving for a while!!


Have a Great Friday....



-- 
Master Trainer Rafael




Make sure you do at least 2 things today... 

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE




 

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