Saturday, December 30, 2017

Did you see what it cost to get LIPO?

It's the last Saturday of 2017!!
A few days ago I shared what it cost to get the lapband or gastric bypass's pretty pricey and does't do much to improve your fitness...
Some people don't want to invest in their health or fitness (vitamins and working out) because they say it's to much $$$ but when you's really not..

So here is another comparison....What about getting LIPO
The cost of liposuction ranges from $2,000 to $3,500 per treatment region, not including the cost of anesthesia and other fees. Liposuction, or the surgical removal of fat deposits, is one of the most common plastic surgery treatments performed today.

Typical costs: Arm liposuction typically costs between $1,500 and $5,000 for both arms, which usually are counted as one body part. Cost varies by the individual patient and how much fat needs to be removed.

The surgical fees represent the prices for lipo surgery of each individual area. For example, the total cost for liposuction of the hips, outer thighs and buttocks might be the sum of the surgical fees for hips ($3,400), outer thighs ($3,000), and buttocks ($2,000), plus non-surgical fee ($1,600), which equals $9,200.

Chin liposuction typically costs between $1,500 and $5,000 for traditional liposuction -- or as much as $7,500 for laser liposuction, depending on the geographic location, the doctor and the patient, according to plastic surgeons at .


So, someone can spend between $20,000-$35,000 for some a lapband and some lipo and not have an ounce of muscle...or improved health..

​​​​​​​Seem like I'm the one really offering a deal....

If you are a current member, check your email on how to join our 6 week challenge
If you are not a member look here: 
You cannot change your destination overnight, but you can change your direction overnight.
​​​​​​​JIM ROHN
There IS A WAY to reap the benefits of some of the most powerful fruits and veggies known to man. 

It’s called Kyani Sunrise!  
Featuring the Wild Alaskan Blueberry (The King of Fruits), Kyäni Sunrise is the first blend of vitamins and Superfoods to successfully balance the entire spectrum of these life-giving nutrients.

Each day you’re going to support your health by: 
  • Taking in the concentrates of 23 whole fruits, vegetables, and greens
  • Getting all 7 nutrient classes to support your mood, skin, hair , nails, and weight loss

But I have even more exciting news… 

Not only are you going to support your health by harnessing the antioxidant power of fruits and veggies...but here is a little SCIENCE

Researchers have found that blueberries contain many health-promoting properties including high levels of antioxidants. A study conducted by the US Department of Agriculture determined that blueberries have the highest total antioxidant capacity per serving when compared to 24 varieties of fresh fruits, 23 vegetables, 16 herbs and spices, 10 different nuts, and 4 dried fruits.

Due to the harsh growing conditions of Alaska, Wild Alaskan Blueberries have even higher nutritional values than common blueberries. In fact, studies have shown that Wild Alaskan Blueberries have at least ten times higher antioxidant levels than the common blueberry.

“When it comes to brain protection, there is nothing quite like blueberries. Call the blueberry the brain berry.”
-Dr. James Joseph, Ph D,

Lead scientist in the Laboratory of Neuroscience at the USDA Nutrition Research Center On Aging at Tufts University


Friday, December 29, 2017

$23,000, $14,500, and $14,900 (I can do it better and for less)


"The average cost of gastric bypass surgery is $23,000, the average cost of lap band is $14,500, and the average cost of sleeve gastrectomy surgery is $14,900. So before getting too involved, spend time determining if your insurance will cover weight loss surgery." 



Developing lean, tight and tone muscle...requires WORK!
So if you’re ready to win back some cash while reaching your New Year’s resolution weight lose goals, go ahead and click here to apply for one of our 20 spots.

See you soon,

Master Trainer Rafael, Head Coach


Monday, December 25, 2017

Win Your Money Back Challenge

Image may contain: one or more people

[New Year Fitness Challenge] Are you ready for a different type of Fitness Challenge this New Year? If so, we are looking for 20 men and women in Hialeah Gardens and Miami Lakes to be a part of our…”Win Your Money Back Fitness Challenge.”

We don’t try and trick you into thinking we are running a FREE fitness challenge and then tell you it’s actually $500 when you show up. We are up front and honest with you.

Yes…our fitness challenge costs money, but it’s up to you in how much of that money you WIN back.

No need to lose ALL 20lbs to earn your money back. Everyone in our program is a winner, no matter how much weight you lose.

It’s all up to you in how much money you want to win!

Not only can you win ALL your money back, you will also receive:

-          6 Weeks Of Fast But Effective Training Sessions

-          $10 dollars earned for every pound lost

-          We Give You The Attention You Deserve

-          42 Day Metabolism Boosting Food Plan

Just click the “LEARN MORE” button to apply for one of our 20 spots.


Thursday, December 21, 2017

How Often Should I Eat to Lose Weight?

Make sure you listen!!!

In Episode 1 of Season 2 of The Show..we answer a few questions about Weight Loss. 
1. Is Diet or Exercise More Important for Weight Loss?
2. How Often Should I Eat to Lose Weight?
3. Can I Drink Alcohol/Soda/Sweet Tea/Juice and Still Lose Weight?
4. How Many Calories Do I Need to Lose Weight?
5. What Type of Exercise is Best for Weight Loss?
6. How Much Water Should I Drink to Maximize Weight Loss?
7. Is Sleep Important for Weight Loss?

You can listen right here: 

During the intro we played a little Billy Jean by Michael Jackson
and our Closer is Courtesy of Mr. Ed Martinez

Before I get to more guest I have a few questions for YOU
  1.  What kind of guest would you like me to interview?
  2. What kind of topics would you like me to cover?
And last...Who wants to be Next...I want to interview YOU!
You all have a story..maybe a fitness story, maybe a weight loss story, maybe just a personal one...I want to know and I want to never know who you inspire..

Master Trainer Rafael, Head Coach

2420 W 78th st
Hialeah Fl 33016

Tuesday, December 19, 2017

Miami Lakes and Hialeah Bootcamp Podcast

Hey Everyone,

Did you catch last season of our Show/Podcast "It's Not Just Bootcamp"?

Here are the link to our Episodes...
You can also follow my Soundcloud page here:

Now...what's next...I will be releasing a new Episode tonight and more episodes in the upcoming days...

But before I get to more guest I have a few questions for YOU
  1.  What kind of guest would you like me to interview?
  2. What kind of topics would you like me to cover?
And last...Who wants to be Next...I want to interview YOU!
You all have a story..maybe a fitness story, maybe a weight loss story, maybe just a personal one...I want to know and I want to never know who you inspire..

Let me know

Monday, December 18, 2017

Making those 10 pounds go away.

From JC Santana

So you want to get rid of those last 10lbs or the first 10lbs 
OK, here we go.  First, decide how you will add one hour of movement to your daily life .  You can split it up in two, half-hour sessions.   Nothing less than steady walking, or fast bike riding counts - no gardening, no bowling, or other low calorie burning activities count.  Don't even think about counting golf, unless you are walking the course.  You don't need to join a gym or buy equipment.  However, most people find the training environment of a professional facility encouraging and motivating.  If that describes you, join a fitness center. 

If you don't know where to start, then hire a coach or join a program like our Bootcamp.  Research has shown that individuals training under the guidance of a trainer have better compliance and results. 

If weight loss is your main objective and what the scale reads represents the final word - lots of movement and fewer calories then your body needs is the name of the game. So first you have to make sure you are consuming the right amount to begin's not just a matter of eating less.

Walking, jogging, cycling are great ways to sustain movement for long periods of time.  Circuit training is also a great alternative for burning calories, while building muscle and developing strength. 

If you want to get tight and toned, which really means increasing muscle and losing fat is what you want, then forget about what the scale says.  It is very possible to drop a couple of sizes without dropping a single pound .  A good muscle-building program with some cardio thrown in is your best bet for the big muscle gains with reductions in body fat.

Now, here is where most people lose the game - the food.  Anybody can workout for an hour a day, it's the other 23 hours that kill you.  Hunger in the late evening is the worst feeling to overcome, especially the first two weeks....another reason we created our Protein Donuts  

You have to survive the first two weeks - it gets much easier from there on.  Here are some very general guidelines to follow if you are about 10-15 overweight.  For other situations consult a nutritionist (that's why I'm here). 

If you are not exercising and just sitting around, consume about 12 calories per pound of desired body weight.  For example, if a 130 lb. female wanted to weight 120 lbs, she would consume about 1440 calories.   Although this approach would allow her to drop weight, it is NOT the preferred method.   The preferred method is by moving one hour per day, while consuming about 15 calories per pound of desired body weight.  Using this approach, a 170 lb. man wanting to weight 160lbs would consume about 2400 calories. 

Taking a good multi-vitamin/mineral (like this one) and an essential fatty acid supplement (like this one) are a good idea to make sure you have everything you need.   

Now - what are you waiting for, another Monday or New Year's resolution?  Start now and change your life - only you can do this....oh wait...that is in 2 weeks..


I've looked at a lot of my 2017 goals and I want to make sure I finish this year better than I instead of taking the next 2 weeks off and slowing down...I am kicking it up a notch...more workouts, training harder..working more and longer!!!

You can just as easily gain 10lbs in the next 2 weeks or you can lose 2 or 3 more....what side of that do you want to be on?

How are you setting yourself up close this year strong and to win in 2018?


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!