South Florida Boot Camp Fitness Program

2012-02-05T19:39:00.000-05:00

Hey Everyone

South Florida Fitness Bootcamp is still offering the most classes in South Florida, with bootcamps in Hialea and Pembroke Pines and the quickest fat burning workouts

Today we have a Guest post By: Craig Ballantyne, CSCS, MS

Turbulence Training

Build A Lean, Athletic Physique In Just 3 Short Workouts A Week

By: Craig Ballantyne, CSCS, MS

http://bootcamppr.turbulence.hop.clickbank.net/

I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.

Not that there’s anything wrong with them….

… In fact, I got along with these guys perfectly alright. The point is that our workouts couldn’t have been much more different.

You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol’ jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn’t slow down until I’d finished.

And the reason for this was simple...

… I just didn’t have a lot of free time to workout.

But just because I didn’t have 90 minutes a day to workout, didn’t mean I simply accepted mediocre results.

That’s because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.

With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that’s not even the best part!

That’s because TT 2K4 is designed in such a way that it burns fat long after you’ve left the gym. So all you need to do is workout hard for just 45 minutes and you’ll then reap the benefits for up to 48 hours later.

Ain’t that great?

I realize many of you are just as busy as me and so we can’t afford to workout 90 minutes a day, 6 days a week. That’s why I designed Turbulence Training and the 2K4 workout program.

With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.

People...
If you live in South Florida check out our fitness bootcamp at http://www.southfloridafitnessbootcamp.com/

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
turbulence Training<<<

How to get the MOST out of Bootcamp

2012-01-29T21:26:00.000-05:00

Well it's Prep time...

Sunday is here and while you are relaxing today (or not)

Sunday could be the day the makes or breaks your week.

Sometimes people are not sure how to get the most of this Bootcamp program.

Sometimes THEY (you) for get that this is YOUR workout time.

A few years ago I had 8 locations, every location was outdoors and was offered 3 days per week at a specific time.

Everywhere from Pincrest all the way to Boca, and what would happen is, when someone joined they know they could only go the 3x I was there at that time.

So they maximized it.

The Key to maximizing your time at Bootcamp is SHOWING up...

I have designed a program that get more done in 45 minutes than most workouts do in 3 days.

How do you show up?

I even made that easy, we offer a TRIAL:

(for details click here=> http://www.southfloridafitnessbootcamp.com/bootcamp-trial-offer/ )

Is that all you have to do?

NOPE!

People you can come to a program that burn a lot of calories in 45 minutes but what happens the other 23 hours and 15 minutes of your day?

That is why Sunday is key.

Plan your eating and plan your workouts.

Make sure you have set the time for YOU to workout aside.

Then look in your fridge....Do you have all the things you need to make sure you are eating the foods you need to eat to support YOUR PERSONAL fitness goals?

If not go get it.

It take little time to plan and it will go a long way.

I don't know if you saw the email I sent out this week, but I am finishing a program that modifies your eating Mon-Fri and let's you CHEAT with No Guilt on the weekend.

It will be ready soon....till then...you know some foods are just not the BEST for you..do not eat those and make better choices.

Not sure....ASK...i can;t answer questions you do not ask me...I promise to give you the BEST answer possible

Enjoy your Sunday...GO HEAT!!!

Rafael

Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com

http://www.Results4Sure.com

Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com/

http://www.results4sure.com/

30 Hardcore Days of eating and training

2011-12-16T00:43:00.000-05:00

We know you're busy.

We know you want results and FAST - that's why I highly

recommend this program for 2k12. I have recommended

maybe 3 total programs this year that have met my strict

requirements.

With this program you will:

* Discover the powerful "Targeted Fat Loss Cardio " that

has been scientifically crafted and designed to vaporize

lower abdominal and inner thigh fat.

* Learn how to guarantee that you never lose one ounce of

fat burning muscle (A recent study from the University of

Connecticut showed that if you don't do this you can lose

up to 3.2lbs of muscle)

* The specific training routines from my bootcamp that have been

optimized so you will continue to burn body fat 38 hours

later (even if you are sitting on the couch watching TV).

* The 2 Exercises you don't know about that will turn

your entire body into a Fat Burning Machine.

* The biggest mistake you can make with your weight loss

training.

* The exact cardio prescription that will increase your

fat loss by over 100% while cutting your workout time in

half.

* The 4 letter word that you must master so you can lose

fat light years faster than anyone you know (don't worry

we will tell you what it is and how to easily harness its

power).

* Why you can kiss those excruciatingly long 2 hour

workouts good bye while your burn more fat and get out of

your workout in 45 minutes or less.

* 28 Days of meal plans, listing exactly everything you

need to eat (It doesn't matter if you weigh 130lbs or 215lbs

I have the specific diet plans for you).

* The one trick to shifting your carbohydrate intake that

will fuel your fat burning exercise session while

unleashing your stored bodyfat.

* The shocking truth about how much protein you need to

"protect" your muscle when losing weight.

* How to boost your metabolism by eating certain foods

that's right - just by eating certain types of food you'll

burn more calories than if you didn't).

* How to extract the fat loss benefits from low carb

diets without suffering from the energy lows that plague

most people on them.

FOR 10 7 4 2 Highly HIGHLY Motivated People ONLY

In the next 30 Days I will outline for you how a hybrid modified diet and training are set up so

you can get Fast Results in 1/3 of the time. .

30 Hardcore Days of eating and training...I will need you to be in 100% and I will need testimonials at the end...(this is key)

So as a small bribe I am only charging 1/3 of the price.

$97 for the first 10 7 4 2 people to get this.($397 regular price)

Click here to buy<<,

I know the Holidays are here...We start this program Monday December 26th

The Meal Plan will be printed for you not delivered via email

The workouts will be 3-5 days per week. (NO special class times, you can come any of my workout classes for 30 days).

10 7 4 2 people ONLY

Get it here<<,

Want to Feel Better and Live Longer

2011-12-11T23:22:00.002-05:00

Special Report Health And Longevity Breakthroughs

TIME MAGAZINE, HARVARD MEDICAL, OPRAH WINFREY Show, CNN and 60 MINUTES all report on the proven benefits found in this supplement!

TUFTS UNIVERSITY Human Nutrition Research Center On Aging study: “these nutrients help slow the aging process in body and brain” …

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May Help your HEART, WEIGHT LOSS, INFLAMMATION, BLOOD PRESSURE, BLOOD SUGAR, METABOLIC SYNDROME, NERVOUS SYSTEM, JOINT PAIN, EYES, EXERCISE RECOVERY and more!

Detoxifies your body – removes harmful oxidants to potentially prevent or reverse even serious health problems!

May even strengthen your Immune System!

Contains “The #1 Superfood in the world” according to Nicholas Perricone, M.D.

10 times more healthy Anthocyanins than drinking Red Wine!

Reduce cell damage, Restore damaged cells back to good health!

From Jayson Hunter, RD, CSCS
Tuesday, 10:42 A.M.

Dear Friend,

If you want to live healthier and longer, you need to know about the war going on inside your body.

“There’s a war inside my body now?” you say, surprised. Yes there is! And it’s a battle that will determine your health and how long you live!

Please read this urgent news now. Your health and lifespan are at stake.

The war inside your body now is a fight between your healthy cells and the dangerous free radicals that are trying to attack them, and turn them into damaged cells that research has linked to many serious health problems.

How do you keep your cells healthy? It’s simple. You must keep free radicals from attacking your cells, and the best way to do that is to get the right amount of free radical killing antioxidants into your body.

If you don’t think dangerous free radicals are attacking your cells now, you are dead-wrong! You see, even if you eat perfect and exercise like a personal trainer, your body’s cells are still being attacked by free radicals all the time due to stress, processed foods, the aging process and pollutants in the air.

This is a game of life and death – you must fight back and win – starting right now!

I’m very excited to announce a brand-new, unique breakthrough. We’ve combined many of the world’s most effective anti-aging, health-improving nutrients into one tiny capsule named Prograde® LONGEVITY ™ that can change your health., and improve your life dramatically! The new nutrient has been shown in clinical studies to help …

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1 gram of this breakthrough nutrient contains the same amount of antioxidants as if you ate 459 fresh blueberries a day! Talk about powerful and healing!

It’s brand new, patented and named CoffeeBerry®. It is one of the six nutrients in the supplement Prograde® Longevity ™ which is now available from this announcement without a prescription.

Unlike many supplements, all the amazing health benefits above are in clinical research reports by FutureCeuticals. These are not unproven claims.

CoffeeBerry® gets its incredible antioxidant health power because the berry is grown in South American regions where the sun’s rays are most powerful. It develops jaw-dropping antioxidants to protect itself from the sun’s power.

“… Slows The Aging Process In Body and Brain!”

Did you see Dr. Nicholas Perricone on Oprah? If you missed it, Dr. Perricone named a nutrient in Longevity™, Acai berry, as the #1 Superfood in the world!

Many cultures and people call it a miracle nutrient due to the health and healing it brings them. You’ve probably seen this reported on THE TODAY SHOW, in THE NEW YORK TIMES and in other leading media.

What’s more, a large Tufts University study showed it may help slow the aging process in both the body and brain!

Drinking red wine is good for your health, right? Yes it is. This is because red wine contains a nutrient called Anthocyanins which is a very powerful anti-oxidant. The beauty is, Acai berry found in Prograde® Longevity™ contains even more Anthocyanins than drinking red wine!

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Stops The Cell Process That Leads To  
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Healthy cells are the key to your health and longevity, and the Green Tea extract in Longevity™ helps block the mutation of cells and reduce cell damage! It may also block the chemical reaction that creates harmful cells in your body!

Green tea is also proven to help prevent or reverse the clogging of your heart's blood vessels. A Dutch study of more than 3,000 people found that the more tea consumed, the less severe it was.

Cardiologist Nieca Goldberg, MD, a spokeswoman for the American Heart Association and medical director of the New York University Women's Heart Center states green tea's antioxidants are dilators because they improve the flexibility of blood vessels and make them less vulnerable to clogging. "I think people should know these are important studies", Dr. Goldberg says.

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>>> Improves your memory. A recent report published in the journal Phytomedicine has found substantial evidence that the enzymes protect your brain cells from damage.

>>> Fights off allergies in your body. This has been shown to block a cells receptor involved in producing an allergic response. By blocking the production of histamine and immunoglobulin E (IgE), two compounds in the body that are chiefly involved in triggering and sustaining allergic reactions, it can prevent you from having watery eyes, sneezing and coughing.

>>> Fends off infections. A study published in the Journal of Allergy and Clinical Immunology has shown it is able to prevent infections.

>>> Prevent wrinkles and aging skin. Studies show it prevents wrinkles, cell oxidation and damage that can make you look older than you really are.

And that’ not all. We’ve made Prograde® Longevity™ even more powerful by adding the nutrients Pomegranate extract, wolfberry extract and Biovin™ Grape extract. These powerhouses give the supplement even more health-improving, illness-ending health power working in your body 24/7!

Longevity™ is only available from Prograde Nutrition, a company over 100,000 Americans have grown to trust with their natural supplement needs since 2007. It is NOT available in any store, on any website or from any other company.

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Jayson Hunter, RD, CSCS
 Prograde Nutrition 

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My 2012 Fitness Predictions

2011-12-06T23:21:00.002-05:00

Happy Wednesday People

Yes..I train, I coach, I write on blog, I build websites, and I'm psychic

Well Last year I predicted that I would help more people than any other year combined..

Did it.

I also said, I was going to open a new place...I did

and a few other predictions.

So let's do this

According to American College of Sports Medicine (ACSM):

People will be looking to certified fitness professionals who are credentialed through the National Commission for Certifying Agencies (NCCA), for example. In fact, that made the top fitness trend expected in the upcoming year. Strength training came in second, while fitness programs for older adults was third.

You’d think exercise and weight loss would be a given, but it earned the No. 4 spot on the list. The childhood obesity epidemic will still cause programs to emerge for kids, as it was No. 5. There were 37 possible trends to choose from.

Zumba, yoga, spinning make top 20 List

Zumba was the only fitness program that made it into the Top 10. The dance workout first debuted in 2010, but this was the first year it made it into the Top 20. Other programs likely offered at your local gym or recreation center that made the list include yoga, spinning, group fitness training and boot camps. Pilates, which was ranked No. 9 in 2010, didn’t even make it into the Top 10 for 2011 or 2012. The stability ball is also seen as a fad, as it fell from the Top 10 in 2008 and 2009, dropped to No. 18 in 2010, and is not in the Top 20 for 2012.

So what is Mr.Bootcamp doing...well look at #1 even though I have a degree and 11 fitness certifications...I am looking to add 4 more Specialty fitness Certifications this year.

People...does that means that we need to charge more $$ for all that expertise?

YES! but don;t worry...my loyalty to my clients will remain..what ever program you are on now your rates will be locked in...so if you are still thinking about it...keep thinking!

I will Also be adding a Kids Fitness Bootcamp...(for 8-13 year olds)

Wait...I will also be adding a Silver fitness Bootcamp for the 60 and over population:

*More toys coming to Bootcamp

*More Workouts

*I will also be taking 10-15 people through a Life and Body transformation

I will be offering a 12 month One on One coaching program that will change EVERYTHING for the people in it

*DAILY DEALS?

yes we have some more coming...Groupon, Deal On, Coupster and more..

I have made sure to include a first time participant clause in all the up coming deals to make sure it for new people trying out classes.

I have also added a scheduling software to make sure our classes are not over crowded.

so if you are holding out for the next deal....now you know to tell you friends

*Adventure Races..tough Mudder, Mud Run, Super hero, and more I will have a list of the 4 races i would like so we can go in a group

AND MORE

People it's going to be a GREAT year at Bootcamp...

Here is to a GREAT 2012!!!

Rafael

PS..people if all the classes we have are to early for you...Our late night class is just 36 minute and it starts tonight..Do you know about our Body Blast:

>>> http://bodyblastfatburning.com/

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

Leave your thoughts

The 1,000 Rep Workout and 24/7 Fat Burning

2011-11-08T15:54:00.001-05:00

It's a CRAZY Tuesday people...

So Saturday I tested a NEW Variation of the 1,000 Rep Workout. Monday I tested it with some of my bootcampers and here is what it looked like.:

This WORKOUTS HAS 10 Stations...At Every Station you will perform 20 Reps.

You will time how long it takes you to finish each round. The End Goal is to finish 5 rounds (1,000 Reps Total)

Kettlebell swing
Crunches on a swiss ball or bosu
Row (Using a suspension strap like the TRX or jungle Gym)
Chest Presses (Using a suspension strap like the TRX or Jungle Gym)
Resistance Band biceop curls
Resistance Band tricep extensions
Single leg Step ups right leg
Single leg step up left leg
Spedgehammer Slams into a tire or sand
Dumbbell side lateral raises

You can print this out, try it at the gym or at home...time yourself..

This workout not only is high volume but the afterburn is intense...you will continue to Burn calories for a long time even after you finish.

Now..for a week or so I have been giving you a variety of KEYS to burning Fat ALL THE TIME

4 Strategies You MUST Employ To Ensure You Never Go A Minute Without Burning Fat

There's no way around it, if you want to burn fat all the time, your body must be in a fat burning state all the time.

And there's only one way that's possible: Your body's fat burning hormones must be optimized 24/7 and your metabolism must be elevated around the clock. Fortunately, we do both with the use of four very strategic methods employed in the 24/7 Fat Loss system:

1) Optimized Nutrient Combining™

You likely already know that you should be eating a mix of high quality proteins, healthy fats, and fibrous carbohydrates daily.

What you may not know, however, is that how you combine these nutrients can and will have a profound effect on your body's hormonal response to each meal, and therefore your fat loss.

Avoiding the "Deadly Combination"

If your goal is to avoid fat storage, it's certainly in your best interest to avoid the presence of fatty acids and storage hormones (such as insulin) in your blood stream at the same time.

Why, because Storage + Fat = Fat Storage, and you don't want that.

When you eat fat, fatty acids are released in to the blood. When you eat carbs, insulin is released in to the blood to shuttle blood sugar to its storage sites.

Putting two and two together, you can likely see that the two nutrients you'll want to avoid eating together are carbs and fat.

Again, carbs cause the storage hormone insulin to be released. Fat ingestion leads to large amounts of fatty acids in the blood. Insulin + fat = fat storage.

To avoid this "deadly combination", follow this simple rule: Consume protein with every meal. Add either carbs or fat (but not both).

So now that you know which nutrients to eat together (and those to avoid), when should you eat a Protein + Carb meal and when should you eat meals that contain Protein + Fat?

The answer:

2) Carb Syncing™

Contrary to popular belief, the key to fat loss is not avoiding carbs, it's learning to eat them only when your body is most primed to "handle" them best. This comes at two different times of day:

In the morning
After intense exercise

For one, loads of research has shown that carbohydrate tolerance is highest in the morning, making it a no brainer to consume a large portion of your daily carb intake at breakfast when your body is best equipped to process them.

If you're in to snacking like we are, mid-morning is another great time for carbs.

The second "best" time to eat carbs is after intense exercise since your body is ultra primed to suck them up for recovery and energy replenishment, and NOT fat storage.

Want a double whammy of carbohydrate sensitivity? Schedule your workouts in the morning and consume ALL of your carbs early in the day.

We call this "best of both worlds" scenario Carb Syncing™ because you "sync" your carbohydrate intake with a time window in which your body is literally CRAVING carbs.

Carb Syncing™ and Optimized Nutrient Combining™ are the two daily tools you'll need to keep your body in a fat burning state 24 hours a day, but there's also a very important long term strategy that is an absolute must if you want to keep your metabolism happy week after week:

3) Strategic Overfeeding™

Any time you decrease your calorie intake in an effort to shed those stubborn pounds, your body responds by derailing your metabolism and decreasing levels of fat burning hormones as an anti-starvation mechanism .

In fact, after only a single week of dieting your metabolism is only operating at 50% of its fat burning potential – that means you'll be missing out on a TON of fat loss in the coming weeks unless you do something about it.

The good news is that while it takes roughly a week of moderate dieting for fat burning hormones to take a plunge, it only takes one day of cheating, or overfeeding, to boost those levels back up to baseline.

By frequently resetting your metabolism with strategically placed high-calorie Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week.

Up next, the only research proven way to increase metabolism around the clock:

4) Metabolic Resistance Training™

As mentioned previously, most exercise doesn't do anything for your metabolism over the long term.

Spend 45 minutes on the treadmill and maybe burn 1/10^th of one pound of fat.

<Sarcasm> Wow. That's amazing. </Sarcasm>

Fact is, if you are truly looking to burn fat around the clock, you absolutely must be performing exercise that has a prolonged effect on your metabolism for hours after your session is done.

In fact, research has shown that a specific form of exercise called Metabolic Resistance Training (MRT) can increase your metabolism for up to 48 hours post workout – that's TWO DAYS of elevated metabolism from a single 40-minute workout.

Do you know how much MORE fat you'll burn from one of those workouts?

Yes, WAY more than "cardio" or traditional high rep circuit training, that's for sure.

So what exactly is Metabolic Resistance Training™?

MRT is a series of non-competing total body resistance training exercises linked together with incomplete cardiovascular recovery.

Now, that may sound like a mouthful, so let's break it down. For example, a workout may start with these four movements:

Dumbbell Lunges x 8 reps per side
Dumbbell Chest Press x 8 reps
Goblet Squats x 8 reps
Dumbbell Row x 8 reps per side

No rest between movements.

Because there is no rest between each exercise, there is not enough time for your cardiovascular system to fully recover (i.e. incomplete recovery).

The exercises are "non-competing" because they transition from upper body to lower body, allowing the muscles of your upper body to rest while your lower body works (and vice versa).

Essentially, you're providing a HUGE metabolic stimulus to your entire muscular and cardiovascular systems at the SAME time through strategically designed full body resistance training combined with minimal rest. This is what allows for an unparalleled exercise-induced increase in metabolism for hours and hours after your session—something we call the AFTERBURN.

You want the afterburn, and with MRT you'll be getting PLENTY of it.

Simply put, when you combine the metabolism power of Metabolic Resistance Training with the hormone-regulating power of Optimized Nutrient Timing, Carb Syncing, and Strategic Overfeeding, the only thing your body can do is respond by burning fat 24/7.

The science is simply too strong, and the program is simply too smart.

Are you ready to instantly DOUBLE your fat loss and begin burning fat EVERY minute of every day?

GET JOEL AND CRAIG'S 24/7 Fat Loss HERE

Yesterday I talked briefly about really focusing on your fitness goals..and a NEW super easy way to stay with one program for a set amount of time

I do not have the fance webpage ready..but if you want to get started
You can now Join bootcamp for $50 per week...pay every week on automatic billing and do it for just 12 weeks and you are in
You can sign up here<<<
I will have all the details and fancy page tomorrow

LAST, remember the program..I was using to get ready for Halloween, the one I will now use on myself to Drop 15lbs by Nov 26..I have a wedding to Go to and a nice suit with my name on it...

It's Ready!!!! you can get it Now for $57 and have it in your inbox by tomorrow morning..
Get it here<<
I told you we had a lot going on...Well I'm off to have a POWER LUNCH

more details about EVERYTHING COMING!

Rafael

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

The Fitness Bootcamp Daily Deal Rated “R”

2011-10-21T01:50:00.002-05:00

HAPPY HUMP DAY!

The DAILY DEAL is BACK!!!!!

Today we have 6 Super Cool Offers and a chance for you to save

"The path to success is to take massive, determined action. - Tony Robbins em>

Efficiency is doing things right; effectiveness is doing the right things. - Peter Drucker .

The consequences of today are determined by the actions of the past. To change your future, alter your decisions today.

Take care of your body. It’s the only place you have to live."

3 Months of BOOTCAMP!

What better way to GUARANTEE you will reach your Fitness Goals than to Commit to it?

Normally Bootcamp is $257 for 4 weeks..

Here is a chance to get 3 Months of Bootcamp at $165 per month by Pre Paying for it.

JOIN BOOTCAMP FOR 3 MONTHS for $497

**This is New..Want to split your payment?

You can make 2 payments of $265 (30 Days Apart)

Your credit card will be charged $265 NOW and Again Automatically in 30 Days. If you want this option click the Button below..

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img id="rg_hi" src="http://t2.gstatic.com/images?q=tbn:ANd9GcRddtNiDch5_04_1emGv2yQ1nzm8Owe6J7iq3SMTNd6ry1vPWJs" alt="" width="134" height="134" data-width="224" data-height="224" />

Not Sure How Much your weight is or What your body fat percentage is?

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on Friday October 21st between 4pm-5pm 2400 w 80th st in Hialeah

6 Months of Bootcamp for $900 (That is a $1,542 value) you save $642

+ $1,054in FREE BONUSES

YOU ALSO GET 4 Bonuses 1. 4 Thirty Minute Body Fat Assesments (The Full Deal, Body Fat, Weight, Tape Measure and assesment) ...$250 Value 2. Access to Every Saturday Morning Workshop for the 6 months ...$504 Value 3. The Special 28 Day High Protein, Low Carb Body Changer Meal Plan ...$250 Value 4. A $50 Gift Card To LA Sports Nutrition in Miami Lakes BONUSES $1,054 + 6 Months of bootcamp regular Price $1,542 = 2,596 YOU GET IT TODAY ...ALL FOR $900

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JUST ADDED

What ever the excuse..it's an excuse you are giving yourself to not take care of yourself.

If you are doing something else to stay fit and give your body the exercise it deserve GREAT!

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TRIPLE your fat loss today (here's how)

2011-10-16T23:15:00.000-05:00

TGIM People

Hope your weekend was GREAT!

I had some Great workouts this weekend, so I am ready for the week at Bootcamp

I have Jam Packed the Post today with a lot of info

First a post from Joel Marion at

Here’s a little-publicized fact:

If you want fast results, you’re going to have to work out HARD. Oops…looks like I just lost 99% of the world as a potential customer.

Nevertheless, it’s a FACT. Effective fat burning workouts are uncomfortable by nature.

Let me ask you this…

When is the last time you felt “uncomfortable” during a workout? I’m talking about “hands-on-your-knees, sucking-wind, sweat-dripping-on-the-gym-floor” uncomfortable? For most people it ain’t recent.

But it’s absolutely necessary.

Why? Because it’s not about how many calories you burn during a workout – it’s about how many calories you burn after.

Classic example: For the last two weeks I’ve been working out with a guy by the name of Dan “The Machine” Long. He doesn’t call himself that, but I do. Why? Because he’s a machine. Pretty self-explanatory.

Well, yesterday Dan put me through a workout that resulted in me burning 647 calories in 45 minutes. Not too shabby. But that’s not where the real magic happened – no, the real magic happened about 20 minutes later when I pulled in to my garage and that same calorie monitor read 1009 calories.

That’s 362 additional calories burned while sitting on my butt driving home – that’s more than most people burn in a 30 minute workout, and I did it while sitting around.

Had I left the calorie monitor on for another hour, it probably would have read somewhere around 1500 calories (nearly TRIPLE the caloric burn of the actual workout).

And I attribute that kind of dramatic “afterburn” directly to the intensity of the workout, and more specifically to a concept that Dan refers to as “kill mode”.

What is kill mode? Well, allow me to define it for you, straight from Results Dictionary:

Kill Mode (‘kil · mōd) noun – a mental shift that occurs approximately half way through a work set in which fatigue is ignored, adrenaline prevails, and all-out max effort fat loss domination begins

Boom!

A practical example:

Let’s say you’re doing a timed set of jump squats for one minute. The first 30 seconds is auto-pilot. The final 30 seconds is when you enter kill mode – you forget about how you’re feeling, you allow adrenaline to take over, and you give it your all. You push. You go harder. You dominate.

That’s kill mode, and it works — bigtime.

Is it uncomfortable? YES. Is it HARD? Absolutely. Does it require mental toughness? You better believe it.

But as I stated at the very beginning of this post, you’re NEVER going to get the results you’re after without truly, genuinely working HARD.

Think about it – are you truly pushing yourself during your workouts? Does each set end with a “kill mode” moment? If not, you’re barely scratching the surface of your fat loss potential!

People, this is the kind of thing we do at Bootcamp EVERYDAY.....
One thing we are going to talk about is hunger – wanting something bad enough so that when you encounter an obstacle, and you will, that you’ll keep on keeping on. This is probably one of the most overlooked traits of successful people.

This video explains it all…

Leave your thoughts

Try Bootcamp for 4 weeks for just $97

2011-10-09T13:06:00.000-05:00

ARE YOU READY?

You can Now try Our World Famous i-Bootcamp for just $97

One class just is not enough..1 week..is not enough

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and we want you to!

So here is a chance for you to get a Full month trial for just $97

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Do fat burner pills work?

2011-10-09T12:48:00.002-05:00

Happy Sunday People

Now we have been talking alot about Fat Burners.

Look at this report from the Mayo Clinic

Over-the-counter weight-loss pills: Do they work?

The temptation to use over-the-counter weight-loss pills to lose weight fast is strong. But are these products safe and effective?

By Mayo Clinic staff

The appeal of losing weight quickly is hard to resist. But do weight-loss pills and products lighten anything but your wallet? And are they a safe option for weight loss? Here's a look at some over-the-counter weight-loss pills and what they will and won't do for you.

Over-the-counter (OTC) weight-loss pills: What you need to know

A number of weight-loss pills are available at your local drugstore, supermarket or health food store. Even more options are available online. Most haven't been proved effective, and some may be downright dangerous.

How can companies sell potentially unsafe products? Dietary supplements and weight-loss aids aren't subject to the same rigorous standards as are prescription drugs. Thus, they can be sold with limited proof of effectiveness or safety. Once a product is on the market, however, the Food and Drug Administration (FDA) monitors its safety and can take action to ban or recall dangerous products.

For this reason, it's important to do your homework if you're thinking about trying weight-loss pills. Read labels and talk with your doctor or pharmacist. Also check the FDA Web site for alerts about safety concerns and product recalls. The table shows common weight-loss pills and what the research shows about their effectiveness and safety.

Product	Claim	Effectiveness	Safety
Alli — OTC version of prescription drug orlistat (Xenical)	Decreases absorption of dietary fat	Effective; weight-loss amounts typically less for OTC versus prescription	FDA investigating reports of liver injury
Bitter orange	Increases calories burned	Insufficient reliable evidence to rate	Possibly unsafe
Chitosan	Blocks absorption of dietary fat	Insufficient reliable evidence to rate	Possibly safe
Chromium	Increases calories burned, decreases appetite and builds muscle	Insufficient reliable evidence to rate	Likely safe
Conjugated linoleic acid (CLA)	Reduces body fat and builds muscle	Possibly effective	Possibly safe
Country mallow (heartleaf)	Decreases appetite and increases calories burned	Insufficient reliable evidence to rate	Likely unsafe and banned by FDA
Ephedra	Decreases appetite	Possibly effective	Likely unsafe and banned by FDA
Green tea extract	Increases calorie and fat metabolism and decreases appetite	Insufficient reliable evidence to rate	Possibly safe
Guar gum	Blocks absorption of dietary fat and increases feeling of fullness	Possibly ineffective	Likely safe
Hoodia	Decreases appetite	Insufficient reliable evidence to rate	Insufficient information

Sources: U.S. Food and Drug Administration, 2010; Natural Medicines Comprehensive Database, 2010

LABRADA SAYS:

Do Fat Burners Really Work?

This is a good one - I really need to share this story with you! It’s too good to keep to myself!

A good buddy of mine has a nutrition store in North Vancouver and the other day I went there to buy some protein powder. He showed me a few new products he just received. I love looking around his store to see what’s new on the market. I’m like a kid in a candy store!

We are in the middle of a conversation when a young woman, around 25 years old, came in and started to look around the store. My friend goes over and asks her if he can help, and she said ‘I’m looking for a fat burner. Do you have something new? I’ve tried a few of them and they don’t work. I really need to lose some weight.’

When I looked at her, do you know what she held in her hand? A chocolate bar. Now why do you think none of the fat burners she used didn’t work? You don’t need to be a genius for that. My friend looked at her and said ‘You shouldn’t eat that if you really want to lose some weight.’ She started to laugh and just keep on talking like nothing happened.

After few minutes chatting with her we discover this young woman want to lose some weight but the problem is she doesn’t exercise, eats only 2 big meals a day, and uses fat burners to lose weight. I don’t understand why she can’t lose any weight… (I’m just kidding!!)

That’s the problem. Some people use supplements but don’t exercise, and their nutrition isn’t right. They rely on supplements to get results. Supplements are here to give you some help. I don’t know anyone who has a great physique but doesn’t do any exercises and just takes supplements. It’s a package deal. Exercise, nutrition and supplements will give you some good results. You need all of them.

"When I am asked what I think about fat burners my first
response immediately is that without the proper diet and
training program there is no pill that will give you the
results that you are looking for. If fat loss is your goal
you need to create a nutritional program that will feed
your muscle tissue while starving the fat. The way to do
this is the following:
• Eat a slightly caloric deficient diet (a diet where you
ingest less calories than what you burn on a given day).
Take your approximate lean body mass and multiply it by
12 to get a good calorie base.
• Eat frequently: Your diet should consist of multiple
small meals a day (5-6) consisting of complex
carbohydrates, lean proteins and some essential fats. A
ratio of 40% carbs, 40% proteins and 20% fats will yield
great results!
• Focus on weight training: Your workout program should
focus on weight training as this activity will build more
muscle which not only serves to give you a pleasing shape
but also increases your metabolism permanently, thus
making it easier to lose fat. Four to five sessions a week
of 45 minutes will suffice for most people. "

Bottom line Bootcampers...Nothing can replace...The right training program and supportive eating.

Leave me your thoughts on this...See you monday

Leave your thoughts

Your Workout and Your Music

2011-10-09T12:47:00.002-05:00

Happy Saturday,

So I know I have promised to continue on the subject of the Fat Burners, but before I do..

I have 2 quick things for you

FIRST

1. What tunes would you like me to add to the workouts this week...I will be updating my ipod this weekend. You can leave your comments below.

2. What Areas would you REALLY like me to HIT this week? Would you like me to pay attention to some more ab work..arms, legs...you call it. Same thing comment below.

SECOND

Don;t let the rain affect your Workout...you can try this one at home:

"The Legendary TT Summit Metabolic Conditioning Bootcamp Workout"

It started with a warm-up of:

Arm Crosses (aka 'Ballantynes')
Prisoner Squat
Mountain Climber
Touchdown Lunge
Off-set Pushup
T-Squat
Spiderman Climb
Side Shuffle
Grasshopper

Then into our tough strength superset/triset:

1A) Elevated Pushups or Spiderman Climb Pushup
1B) 1-leg Deadlift or 1 & 1/2 rep Split Squat
1C) (If we had a TRX, we'd have done a row there too)

Next we started into Metabolic Conditioning Training

- Burpees (30 seconds)
- Diagonal Prisoner Lunges (30 seconds)
- Plank to Triceps Extension (30 seconds)

(Everyone clapped after that one...they loved the plank to
triceps extension...it was new to a lot of folks.)

Then another superset:

- Jumping Jacks
- Slow pushups (3 seconds up, 3 seconds down)

Then a triset:

- Burpees (20 seconds)
- Prisoner Lunges (30 seconds)
- Bodyweight Squats using the 20 second reps, 10 second hold (AWESOMENESS!)

And then - yes, there was more and then - we did a Fantastic 400 Conditioning Session:

10 exercises, 40 seconds per exercise:

- Jumping Jacks
- Run in Place
- Total Body Extension
- Split Shuffle
- Mountain Climber
- Bodyweight Squat
- Seal Jumps
- Sumo Squat
- Alternating Lunges
- Pushups

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The Bootcamp Fitness Daily Deal

2011-09-28T11:18:00.000-05:00

HAPPY HUMP DAY!

The DAILY DEAL is HERE!!!!!

Today we have 3 Super Cool Offers and a chance for you to save

"Goals allow you to control the direction of change in your favor."
Brian Tracy

"There is no achievement without goals."Robert J. McKaine

Goals in writting are dreams with deadlines.
Brian Tracy

"This one step - choosing a goal and sticking to it - changes everything." Scott Reed

"People with goals succeed because they know where they're going." Earl Nightingale

I find it fascinating that most people plan their vacation with better care than they do their lives.Perhaps that is because escape is easier than change.
Jim Rohn

THE BOOTCAMP Multiple Choice Fat Loss Meal Plan

This is a NEW Option We are Testing at Bootcamp

First we do a weigh in and Body Fat Assesment:

Then Multiple Choice Food Picks:

We go through ALL of The FOODS You LIKE TO EAT...I say this AGAIN...ALL OF THE FOOD YOU LIKE

Then I Put together a 7 day Fat Loss Meal Plan You Can Use Over and Over.

BASED ON YOUR WEIGHT and THE FOODS YOU LIKE TO EAT...BOOM! Can't Fail Meal Plan

This is about a 1 HOUR Sessions...Regular Price is $87

Get it TODAY for $57

THE SATURDAY MORNING WORKSHOP!

ALL ABS!!!!!

THE ONLY WORKOUT GUARANTEED To ~~BURN~~ SORRY SUPER BURN YOUR ABS

9:00am at my place , 2400 W 80th st Unit 7 in Hialeah

$21 per person....COME READY TO MAKE IT BURN!

ONE on ONE FITNESS Coaching

2 Times Per Week For One Month

Take Your Fitness Program To The NEXT LEVEL

Your schedule...No Group..Just YOU

$520

Leave your thoughts

Leave your thoughts

The Truth About Bodyweight Cardio

2011-09-18T21:14:00.000-05:00

Happy Monday People

I hope your weekend was GREAT!

I hope you are ready for an intense week at Bootcamp

We will be bringing the Fire to ALL Our classes

We START The Body Blast Today

Class will be Mon-Wed at 8:45pm and you will get in to whatever workshop we have going on Saturday morning at 9am

$137 gets you in>>> Click Here To Join<<

The Truth About Bodyweight Cardio

By Craig Ballantyne

Bodyweight Cardio<<

The truth about Bodyweight Cardio is that it has the worst
name in Turbulence Training history.

I'm not sure what I was thinking when I put that label on it,
but I'm not 3 workouts deep and pretty much stuck with it.

A better physiological description would be, "Bodyweight
Interval Training" or "Bodyweight Metabolic Conditioning".

I call bodyweight circuits a hybrid of strength and interval
training. The bodyweight exercises used in these particular
workouts are not so intense that they will cause you to gain
muscle, but neither would you be able to work as hard as you
can during sprint training.

You won't burn as many calories in 30 minutes of bodyweight cardio
as you would in 30 minutes of running at a fast pace. Truth
be told, only kettlebell training has the ability to burn as
many calories within a workout as running at a hard pace.

Think about this...each pushup you do must burn less than 1/3
of a calorie. After all, if you do 100 pushups in 3 minutes
(that's my score in the Martin Rooney 3-minute pushup test),
there's no way that I'm burning more than 15 calories per
minute (not when running at a fast pace only burns 16-20
calories per minute).

So in terms of "within workout" calorie burning, bodyweight
cardio does not beat regular cardio.

That said, because bodyweight cardio is a combination of resistance
training and interval training, you should get greater
post-workout calorie and fat burning benefits.

And knowing what we know today about metabolic resistance training,
and based on Alwyn Cosgrove's description of the two types of
MRT that he gave us, it is easy to place bodyweight cardio in
the metabolic conditioning category (higher reps, less
soreness from a session, sustained high heart rate).

As Alwyn said, "Your body doesn't really know what it's doing, all
it knows is that it gets your heart rate up."

So the key and challenge is to create bodyweight cardio workouts
that put the greatest demand on our cardiovascular systems
(to burn a lot of calories within the workout) while taking
advantage of the depletion results from the interval-like and
resistance properties of bodyweight training to increase the
between-session calorie burn (like we get from regular weight
training).

To do this, we should use the non-competing exercise rule we
use in our TT workouts. If creating a circuit, going from a
lower-body exercise to an upper-body exercise is most appropriate,
as is focusing on as many single-leg exercises as possible.

The "Big 5" circuit approach works well for this:
Squat, Push, Pull, Single-Leg, Total Body Ab, as does the Big 6
(addition of a jump exercise at the start) and Big 7 (further
addition of a sprint type exercise at the end of the circuit).

Bottom Line: Bodyweight cardio will help you get that lean,
athletic look, even when you don't have access to any equipment.

You won't build a lot of muscle, but you can burn quite a few
calories and lose body fat almost as fast as with any other
TT workout (of course, there will always be people who respond
to this workout at extreme levels - and that's why you need
to experiment and find out what works best for you).

Click Here for the best bodyweight cardio workout manual on the
planet.

***************************************************************************************************

WHAT ARE SOME OF YOUR FAVORITE BODY WEIGHT EXERCISE?

POST THEM BELOW...

Again

We START The Body Blast Today

Class will be Mon-Wed at 8:45pm and you will get in to whatever workshop we have going on Saturday morning at 9am

$137 gets you in>>> Click Here To Join<<

Leave your thoughts

18 Fitness Bootcamp AB Exercises for you

2011-09-09T12:56:00.000-05:00

HAPPY FRIDAY!!!!!!

People...300 Thursday was ON last night..

300 Reps! Plus a Round 2 with sledgehammers in Pines and a Tire Tabatas in Hialeah..

Calories were burned people...

What did you do?

I hope you didn't miss out and you were training just as hard!

TOMORROW>>>

ALL ABS…Saturday Morning at 9:15am

Saturday morning at 9:00am I will host an ALL AB WORKOUT CLASS..at my studio

10 People Only <<<<

$21 per person

It will be something

From 9:00am to 9:45am

45 minutes of Serious CORE TRAINING..

CLICK HERE TO JOIN

Here are 18 Core exercises you can try, (not sure what they are? come to our workshop Saturday and find out)

- Ab Wheel Rollout

- Stability Ball Rollout

- Barbell Rollout

- Stability Ball "Stir-the-Pot"

- Stability Ball Plank

- Stability Ball Plank Rollout

- Stability Ball Jackknife

- Stability Ball Pike

And if you do have a TRX, you can do:

- TRX Jackknife (alternating legs is a good version)

- TRX Pike

- TRX Atomic Pushup

- TRX X-Body Mountain Climbers

- TRX Oblique Tuck Circles

I also have another piece of cool equipment called the Power Wheel,

and you can use it for:

- Powerwheel Pikes

- Powerwheel Jackknives

- Powerwheel Rollouts

- Powerwheel Diagonal Rollouts

- Powerwheel Crawls (see how far you can get - an ultimate upper body/abs challenge)

How cool?

Saturday morning at 9:00am , ALL AB WORKOUT CLASS..at my studio

10 People Only <<<<

$21 per person

CLICK HERE TO JOIN

Have a GREAT FRIDAY

Rafael

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

The Fat Burning Checklist (part 2)

2011-08-30T10:46:00.000-05:00

Hey there people,

Here is Part 2 of the Fat Burning Checklist

What are you eating?

How are you training?

How many calories in protein, fat and carbs?

Protein contains 4 calories per gram
Carbohydrates contain 4 calories per gram
Fat contains 9 calories per gram

As you see, fat contains more than twice the calories of protein and carbohydrates.

Most foods contain a mixture of protein, carbs and fat.

What does that mean for you? Well look at some of the info I gave you yesterday, if you know your BMR, then where are those calories coing from.

If you cut your carbs, you still need those calories... where are you going to get them from? This is why most low carb diets end up not working. Because the total daily calories don;t add up.

What Cardio Exercise Burn THE MOST Calories

The Mayo Clinic recommends 30 to 60 minutes of cardiovascular exercise a day. This can help control and lose weight, prevent heart disease, build strength and increase fitness. With so many choices, many people wonder which exercises burn the most calories. Below is a listing of the top exercises and the amount of calories burned in 1 hour by an average 160-lb. person (people who weigh less will burn fewer calories and those who weigh more will burn more).

Running

Running is the best exercise you can do to burn the most calories. If you are running at an 8 mph pace (7 1/2-minute miles), you can burn 986 calories in 1 hour. If you add hills or sprints, you can burn even more calories.

Rollerblading

While rollerblading became popular in the 1980s, it still ranks among the highest calorie burners. A 1-hour session can burn 913 calories.

Tae Kwon Do

This is a total body workout, building cardiovascular fitness, flexibility, movement, coordination and muscular strength. A 1-hour session burns 730 calories.

Jump Rope

Many people jumped rope as a kid, but incorporating it into your regular fitness routine can burn 730 calories in 1 hour. One hour may be too much jumping, so you can break this down to 10 minutes and still burn 122 calories.

Stair Climber

If you have enough resistance on the machine, using a stair climber can burn 657 calories in 1 hour, as well as build your lower-body strength.

Jogging

While running fast burns more calories, a slower jog at a 5 mph pace (12-minute miles) can still burn 584 calories in an hour. Long, slow runs are great for burning fat, too.

Basketball and Football

A friendly game with friends can burn up to 584 calories an hour. Exercising with friends tends to make the time go by faster and motivate you to work harder, too.

Swimming

Swimming is a great total body workout because it uses nearly all muscles in the body. Virtually all strokes will increase your cardio and muscular fitness, while burning up to 511 calories an hour. It's also non-impact, so it's safe and effective for your joints

What about Weight Training:

What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body.

When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.

Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7.

Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat.

This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.

The SPECIAL SAUCE SECRET: What I Do at Bootcamp is blend that ALL together. We use resistance training to build lean muscle tissue. We move fast to have a cardio like enviroment.BOOM! Fat Burning Workout

GET READY FOR A BIG ANNOUNCEMENT TOMORROW!

Leave your comment below PEOPLE

The Fat Burning Checklist

2011-08-30T10:43:00.000-05:00

HAPPY MONDAY!!

Everywhere you go today..it's One Diet after another.

Low Carb, No Carb, Gluten Free, Wheat Free, No Protein

One New Workout after another..P90X, 10 Minute trainer, Crossfit,

Should you have a CHECKLIST?

Yes People..

What is your BMR?

You use energy no matter what you're doing, even when sleeping, your Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day.

What is your Body Fat %

A person's body fat percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition without regard to the individual's height or weight

Do you know your exercise caloric expenditure? How many calories you burn during exercise. Do you know you can burn 300 calories in just 30 minutes of stair climbing.

Do you know how much cardio you should do? Cardio does do a lot of good for the body. It helps to strengthen the cardiovascular system. But to much cardio could not be what you need. It might even make you gain weight.

PEOPLE

You need to know what's going on. This is YOUR BODY.

Get ready this week I have something Special Coming.

Are you sick and tired of:

- working your butt off, but not getting enough fat loss?

- exercise taking up so much of your valuable and limited time?

- Eating boring, unsatisfying “diet foods” too often?

- Feeling hungry too often?

New Classes at Boocamp and A FREE Private Training session

2011-08-27T21:38:00.002-05:00

Hey Everyone

I have updated The NEW CLASSES on our Calendar.
I have Updated the changes in the schedule for Next weekend (Labor Day):
>> http://www.southfloridafitnessbootcamp.com/locations-schedule/

And Now..Want to Get a FREE One On One Training Session?

Keep Reading...

My favorite Bootcamp workout = The Miami 305!! No question

I want to know what your favorite bootcamp workout has been.

And I will reward you for telling me..What's the catch?

I need it on video.

Use a camera, your phone, ipod...what ever Tell me what your favorite bootcamp workout has been.

I DON'T NEED THE WORKOUT...JUST YOU TELLING ME...

Like this: Turn your camera ON

Say My name is ??? and My favorite Bootcamp workout is ??? (The 300, The Reverse Pyramid..whatever it is)

Email me your video :-) In return we can schedule 1 Free One on One training session at my facility and I will customize a workout just for YOU.

Everyone who sends me a video will get a Free session :-)

It doesnt have to be long or a high production.

PLUS..Who Ever Send in the Best video.. Will win 5 One on One Sessions<<<

Ok, Last thing.

My Bootcamp is About working out so that you can look and feel your BEST. That's it.

wheeling and dealing is not my thing, I'm not trying to sell you a car, but I try to help everyone participate.

Even if it's just Once per week.

After All 1 Full Body workout a week at Bootcamp is better than NONE

So here are a Few Options you might not know about

Join Boocamp Once Per Week for 1 Month $80

>>Click Here to get it<<

Join Bootcamp and get UNLIMITED classes every month

2 Options

Make your payments every 2 weeks at $87

>>Click Here to get it<<

Pay $167 Every month (Save the most)

>>Click Here to get it<<

Have a great Friday

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

3 Fat Burning Workouts and 3 Fitness Deals

2011-08-13T18:45:00.000-05:00

Hey there,

Today at South Florida Fitness Bootcamps we have 3 cool workout (video) for you to try.

and we have 3 Fitness Deals for YOU.

So for 3 days ,I have 3 deals for you

#1 Get 3 One on One Private training sessions for $127

>>Get them Here<<

We can schedule these after you purchase them, and can set them up around your schedule.

#2 Get 3 Months of BOOTCAMP for $497

>>Get Your 3 Months Here<<

ALL THE CLASSES YOU WANT FOR 3 Months!

#3 JOIN Bootcamp and make your payments every 2 weeks. $87

>>Get It Here<<

All the classes you want, you accounts get charged every 2 weeks

SANBAG WORKOUT

6 Minute Kettlebell TABATA

LEAVE US YOUR THOUGHTS

Free Hardcore Fat Loss Workout (Homework)

2011-08-06T18:53:00.000-05:00

Happy Saturday,

I've "Carb Loaded" and I'm ready to burn 2,000 calories on the dance floor tonight.

Hopefully I get some video so I can post up on our site..but till then I have a cool workout for you

A Hardcore Fat Loss workout!

but before I get to that...This morning we had our first BODY BLAST workout..I kicked butt..

I do have some space open if you want to join now and start Monday,

you can get the info and JOIN at www.BodyBlastFatBurning.com

The 28 Day Flat Belly program ends on Tuesday Aug 9th..and we have Multiple 10lbs losers..but I have found that we needed to make a lot of tweaks this month.

I am going to run 1 more 28 day flat belly program with the final round of adjustments..

Start Days will be either Aug 22nd or The 26th..not sure yet.

But if you go left out last month and have talked to people on it and want to get in

You can be the first to join here:

http://www.southfloridafitnessbootcamp.com/faster-fast-loss/

What is it? get all the details on the link above

Hardcore Fatloss Workout

Metcon Circuit- 3 reps of the first 3 exercises and hold the plank 45 sec. Repeat the circuit 2-3 times.

vertical jumps
dumbbell presses
dumbbell reverse lunges
stability ball plank

Metcon Circuit 2- 2 reps short of failure on the first two exercises and 12 reps on the last 3 exercises. Repeat the circuit 2-3 times.

pullup or bodyweight row
bodyweight dip
dumbbell rows
crossbody mountain climber
dumbbell rear delt raises

Finish up with 24/36 cardio intervals (any machine, running or jump rope will do). Alternate between 24 seconds hard work and 36 seconds of recovery until you've worked out for 50-60 minutes total (that includes the metcon circuits).

Have a fit weekend everyone

The HCG Diet vs. Bootcamp

2011-07-23T11:49:00.000-05:00

Hey there

I know everyone has heard of ALLLLL the HCG stuff going around.

So let's talk about it.

THIS RULE IS UNIVERSAL!
If you ever read a report that a company that sells or endorses a product puts out, it's usually going to be VERY GOOD about there product.

NO ONE....NO ONE Can argue that a Solid Fitness program and eating that supports that program will deliver RESULTS...Yes or YES!

Ok with that said, Look at what the Mayo Clinic says:

HCG diet: Is it safe and effective?

Does the HCG diet work — and is it safe?

Answer

from Jennifer K. Nelson, R.D., L.D.

Because the HCG diet combines injections or supplements of the HCG hormone along with severe calorie restriction, you may lose weight — at least for the short term. But it's the calorie restriction that causes the weight loss, not the HCG. In addition, the safety of HCG for weight loss is uncertain, and the hormone hasn't been approved by the Food and Drug Administration as a treatment for obesity or weight control.

HCG is human chorionic gonadotropin, a hormone produced during pregnancy. As a prescription medication, HCG is used mainly to treat fertility issues.

Proponents of the HCG diet say that HCG can help you lose weight, burn fat and redistribute fat away from your buttocks and stomach. On the HCG diet, you either receive injections of HCG or take HCG supplements. The HCG diet also requires you to drastically cut your calorie intake, typically consuming just 500 to 800 calories a day — about one-fourth to one-half of the standard calorie recommendations. The HCG diet is typically offered through weight-loss clinics that say they will provide medical supervision.

Although researchers have studied the HCG diet for years, no high-quality studies have shown that the hormone itself helps weight loss. Following any very low calorie diet is likely to result in weight loss, regardless of taking HCG. And the HCG diet can have drawbacks. Severe calorie restriction can make it hard to meet all of your nutritional needs. And rapid weight loss can lead to gallstones. Also, HCG can cause side effects, including headache, fatigue, irritability and male breast enlargement. And be careful about buying HCG products on the Internet — they might not be what they say they are.

Once you stop the HCG diet, you're likely to regain any weight you lost. The key to permanent weight loss is developing healthy eating and exercise habits — not following fad diets.

A COMPANY THAT SELL THIS HAS THIS ON THEIR WEBSITE:

* Because it works!

* Incredibly fast and safe weight loss.

* You are able to keep the weight off.

* Just as effective in the oral form as the injections.

The HCG diet is a leading weight loss diet because it's effective, safe, and easy. Let HCG help you to shed unwanted and unhealthy pounds

The Truth About hCG for Weight Loss

Now look at what WEB MD says:

By Kathleen M. Zelman, MPH, RD, LD

WebMD Expert ReviewDiets don’t have to be traditional to be effective -- but when a weight loss diet involves injections of hCG (human chorionic gonadotropin), a hormone found in the urine of pregnant women, you better be careful.

Two thirds of U.S. adults are overweight or obese. That staggering statistic drives an insatiable appetite for solutions --preferably ones that are quick and easy.

Some dieters grow frustrated with slow weight loss and start looking for a quick fix. Like the "lose 30 pounds in 30 days" promise in The Weight Loss Cure 'They' Don’t Want You to Know About that promotes hCG.

How the hCG Diet Works

In theory, the hCG hormone is supposed to suppress hunger and trigger your body’s use of fat for fuel.

Most hCG diet plans restrict dieters to only 500 calories per day of mostly organic, unprocessed foods along with the hCG injections or serum drops under the tongue (note: The oral hCG may contain little, if any, hCG). Follow the plan for 45 days straight, you will fix your metabolism, and lose several pounds a day, so the advertisements claim.

That's unlikely, say diet and nutrition experts. You will lose weight on the hCG diets but the weight loss will be the result of the very low-calorie or starvation-like diet, not the hCG.

Weight of the Evidence

Although it may sound like a plausible weight loss plan, the scientific evidence for using hCG is lacking.

In 1995, the British Journal of Clinical Pharmacology published an analysis of research showing no benefit of hCG in promoting weight loss. A December 2009 position paper of the American Society of Bariatric Physicians concluded they did not recommend hCG as a weight loss aid.

Quack Watch.org director Stephen Barrett, MD tells WebMD that "scientific studies have demonstrated that hCG injections do not cause weight loss.”

He describes the protocol as extreme, nearly impossible to adhere to, and senseless, especially because the clinical trials have demonstrated that hCG is ineffective as a weight loss aid.

Since 1975, the FDA has said that hCG is not a weight loss drug. Keep in mind that the FDA doesn't regulate web sites selling hCG and doesn't oversee whether the hCG product you order is safe, free of contaminants, and in the correct concentration.

Potential Health Risks

Not only will you waste your money on hCG, but there are also potential consequences -- from side effects of the product and self-injections to nutritional deficiencies.

It is virtually impossible to meet your nutritional needs for carbohydrates, protein, fats, and fiber with less than 500 calories per day and the diet will most likely result in vitamin and mineral deficiencies.

Minimum calorie levels are closer to 1200-1500 daily to satisfy hunger, fuel daily activities, and provide all the nutrients you need for good health each day

When calories consumed are so low or close to starvation level, your body not only burns fat, but also muscle mass can be used for fuel. The last thing any dieter needs is to lose precious muscle mass, because that is what keeps your metabolism at its best. Not only will you lose fat and muscle, odds are the weight lost will return and when it does, it usually returns as all fat.

The bottom line: If it sounds too good to be true, it probably is. Besides, if losing weight were as simple as promised by the hCG diet, why would the obesity epidemic continue to exist in the U.S.?

Studies show the best diet is the one you can stick with. And there is little chance anyone can stick with this diet plan. Choose a diet that works for your lifestyle, but don’t choose one that requires expensive and worthless hCG.

Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.

Now...my thoughts...in short words...Bootcamp (or at least the way we do it) THAT WORKS!
My 28 Day Flat Belly Program...Well lets see in 1 weeks we have 20+ people that lost 4-10 lbs in 1 WEEK...and all of them had a CHEAT DAY where I BEGGED THEM TO EAT PIZZA AND ICE CREAM AND PANCAKES.

That Works To...Come to my class and ask them your self if you have doubts...

NOW leave me your thoughts below

Have a great weekend

The Miami 305 Workout in the Hangover Movie

2011-07-17T12:34:00.002-05:00

Sandbag Fitness workouts for Bootcamp

2011-07-16T23:20:00.001-05:00

Hey there EVERYONE,

It's Sunday...and I just couldn;t wait to show you the cool New toys for Monday's Workout

Sandbag training causes you to use additional muscles which are never targeted by traditional training methods. The movement of the sand adds uncertainty and new movements which cannot be achieved through exercise machines or free weights. Instead of using only your large muscle groups, you begin exercising every supporting muscle at the same time.

Your Sandbag Workout Increases Fitness FastBuilding powerful muscles is not always the goal of your workouts. Sometimes you want to target increased cardiovascular fitness. A sandbag workout allows you to customize your training to focus on extreme cardio fitness, training for power, or cross training to target both areas simultaneously. It all comes down to your choice.

To start increasing cardiovascular conditioning at an accelerated rate you decrease the weight in your sandbag and move faster. You will feel your heartbeat climb quickly until it reaches your target heart rate. Instead of just engaging your legs, like most conventional forms of cardio fitness, you will be using your entire body. The resistance and shifting movement of the bag starts your body sweating and the adrenalin begins to flow. Conventional training on an exercise bike, weight machines, or other gym equipment cannot match this intensity.

USBT.com Says

Burn More Calories

There is only way to get rid of that body fat that keeps us from feeling our best, putting our body into an INFERNO state! Because the Ultimate Sandbag™ is the only fitness tool that actually has the weight shift and move, your body must work much harder to perform the exercises. This means your body ends up expending more calories on every repetition of every workout. Unlike so many of the other fitness tools that makes it easy to “groove” an exercise, the movement of the Ultimate Sandbag™ makes it impossible to “groove” an exercise. So, every muscle has to work harder to perform each repetition.

Not grooving means your body has to burn more energy (calories) to do every Ultimate Sandbag™ exercise. Because the USBT program emphasizes the whole body you will find that each one of your workouts burns more calories than your typical workout with weights or cardio machines. These exercises move in new patterns and directions that previously were impossible with most fitness programs. This leads to losing that body fat while actually building muscles that work as good as they look!

The best part is that USBT program takes less time than most workouts because the exercises involve more muscles at one time and take advantage of interval training which means your body will burn calories for hours after your training session. In the end, this leaves you with a body that is athletic, sleek, and makes you feel your best yet!"

Check out these 10 Exercises:

Try this Bootcamp workout or Both

2011-07-16T00:19:00.000-05:00

Hey there

It's Saturday morning...today I have a cool Saturday morning Bootcamp at 8am.

What does your day of fitness look like?

I have 2 workouts or you to try below...

Now in case you didn't know..you missed a lot of workouts this week.

Want to make sure you don;t miss anymore?

JOIN BOOTCAMP for 12 Months at $167 per Month paying monthly (and save $1080)

=>Click Here To Get It<=

Bootcamp Workouts of the Week

TT Bodyweight Cardio 3

Day 3 - Workout B
- Start with the general bodyweight warm-up circuit
- Do each exercise for 1 minute and then move to the next
exercise without rest.
- Rest 1 minute at the end of each round before moving to
the next round.

Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges

Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee

Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place

Round #4
- Split Shuffle
- Side to Side Jump
- Side Plank (30 seconds per side)
- Total Body Extension
- Run in Place

Round #5
- Seal Jump
- Close-Grip Pushup
- Lateral Lunge
- Mountain Climber
- Side-Step

___________________________________________

Plyometric Exercises Bootcamp Workout

The plyometric exercises below can be combined into a quick cardio workout that you can do before or after a leg workout, at the end of a full body workout, or before a 15-20 minute cardio workout.

It's great for toning the legs and butt, for fatloss, endurance, and fitness. It's also a great way to keep your cardio workouts from getting boring.

Perform each exercise for two minutes alternating between 20 seconds of work and 10 seconds of rest. That's 4 rounds of intervals on each exercise going from one exercise to the next without resting. This takes 12 minutes total and should feel like an intense cardio, leg, & core workout.

Exercise

Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

plyometric exercises tips:
Contract the abs to draw the knee forward. This protects the back, strengthens your abs, and keeps pressure off the shoulders and knees.

Sets

Reps

Weight/
Resistance

Tempo

Time

Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

plyometric exercises tips:
Stick butt back and be sure to keep shoulders back and head stacked over shoulders and hips.

Sets

Reps

Weight/
Resistance

Tempo

Time

Single Arm Throw
Stand with feet slightly wider than hip-width apart.
Grasp kettleball and lower body into a semi-squat position. Explode up extending the entire body and throwing the kettleball up into the air.
The goal is to throw the ball as high as you can and generating most of the power in the legs.
Catch ball on the bounce and repeat according to prescribed repetitions.

plyometric exercises tips:
You can use a sandbell or medicine ball for this. If you're using a kettlebell be sure to place enough mats below to prevent any floor damage or do this outdoors on grass.

Sets

Reps

Weight/
Resistance

Tempo

Time

Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

plyometric exercises tips:
Watch my burpees video above to see all the variations you can do. This exercise can be modified many ways so beginners can do it and advanced can make it more challenging.

Sets

Reps

Weight/
Resistance

Tempo

Time

Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Continously repeat for the recommended repetitions.

plyometric exercises tips:
Jump over a small hurdle if you want to increase the challenge.

Sets

Reps

Weight/
Resistance

Tempo

Time

Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

plyometric exercises tips:
Drive up through the front heel and aim the crown of the head towards the ceiling. Use your abs to keep your shoulders from collapsing forward as you land. Beginners can shift the feet quickly instead of jumping so high.

5 rounds of 5 minutes from the TT Bodyweight Cardio 3 program

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

Friday fitness bootcamp Workouts

2011-07-09T11:10:00.002-05:00

TGIF

Here are your workouts for this weekend

Bootcamp Workouts

Feature Inner Circle Member -

Warm-Up:Walk/Jog as people get there~5 min

Warm-Up Circuit:Hi Knee Walk

30 work/15 rest

Hi Knees

Frankenstein Walk

Frankenstein Skip

Lunge + Rotation

Side Lunge, Shift & Skip

BW Squats

Skip

Gate Swings

Mega-Circuit I:Alternating Step-Ups30 work/15 rest2 rounds

Elevated Push-Ups

Rope – Alternating Waves

Elevated Mountain Climbers

Alternating Step-Ups

Rings – Zig-Zags

Jump Rope

Mega-Circuit II:Lateral Step-Up R30 work/15 rest2 rounds

Burpees (elevate to modify)

Rope – In & Out Waves

Dips

Lateral Step-Up L

Rings – Zig-Zags

Jump Rope

Bootcamp Workout Without Weights

The workout without weights is a great way to blast fat, build endurance, and full body strength in under 30 minutes.

Start with 30 seconds of the first 7 exercises going from one to the next without resting then repeat one more time. This is your warm-up so be sure not to skip it.

Continue with 30-45 seconds of the next 3 exercises going from one to the next without rest. Take a 1 minute break then repeat two more times. Do the same with the next 3 exercises. Finish up with 5 minutes of stretches.

Exercise

High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Workout without Weights Tip:
Stay light on your feet and put hands out so knees tap hands.

Sets

Reps

Weight/
Resistance

Large Arm Circles
1. Stand straight with your arms out to your sides.
2. Start swinging your arms in a large circles going forward and then back.
3. Repeat for the recommended time and then repeat in the other direction.

Workout without Weights Tip:
Do 15 seconds of forward circles then 15 seconds of backward circles.

Sets

Reps

Weight/
Resistance

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.

Workout without Weights Tip:
Stay light on your feet, keep arms straight, try breathing in as arms come up and out as arms go down to oxygenate your body faster.

Sets

Reps

Weight/
Resistance

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.

Workout without Weights Tip:
Take this at your own pace and work within your range of motion.

Sets

Reps

Weight/
Resistance

Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.

Workout without Weights Tip:
Reach hands up towards ceiling as you come out of the lunge.

Sets

Reps

Weight/
Resistance

Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Workout without Weights Tip:
You can slow it down if you need to or speed up if you want more intensity.

Sets

Reps

Weight/
Resistance

Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Repeat according to the prescribed number of repetitions.

Workout without Weights Tip:
You can do this exercise without rings. Use a mat or cones or masking tape to mark your jump spots.

Sets

Reps

Weight/
Resistance

Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Workout without Weights Tip:
Make sure you are fully rotating the entire body before going back into the pushup.

Sets

Reps

Weight/
Resistance

Forward Lunge with fit band
1) Start position: Stand with feet hip width apart. Hold onto the band at chest level. The band should be secured to a fixed object.
2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.

Workout without Weights Tip:
Be sure there is enough tension in the band so you feel like you're being pulled forward and you have to work hard to pull back to standing.

Sets

Reps

Weight/
Resistance

Wall Sit
1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

Workout without Weights Tip:
Be sure low back is pressed into the wall, knees are over heels. Head and shoulders can come away from the wall.

Sets

Reps

Weight/
Resistance

Modified Pullup
1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.

Workout without Weights Tip:
Can also be done with door jungle gym.

Sets

Reps

Weight/
Resistance

Modified Explosive Pushup
1. Start by getting into a push-up position with your knees on the ground.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Workout without Weights Tip:

Sets

Reps

Weight/
Resistance

Side Plank 2
1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted.
2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder.
3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears.
4. To increase the difficulty of this pose, lift the right leg up and grab the big toe with the first two fingers of the right hand. The weight should balance to the outside of the left foot and then the left palm. Once again, keep a straight line from the left foot all the way to the left armpit. Do not allow that left hip to droop down towards the floor.

Workout without Weights Tip:
Be sure you can hold the plank with good stability before raising the leg up.

Sets

Reps

Weight/
Resistance

Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

Workout without Weights Tip:
Hold 1-2 minutes.

Sets

Reps

Weight/
Resistance

Quad Psoas Stretch
1. Start by placing one knee on the balance disc with the foot on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired amount of time if you would like.
5. Repeat with the other leg.

Workout without Weights Tip:
Use chair or wall to prop up back foot. Hold for 1 minute each side.

Sets

Reps

Weight/
Resistance

Two Things For Memorial Day That Will Prevent That Guilty Feeling

2011-05-29T10:58:00.000-05:00

Hi there,

It's Memorial Day Weekend and Before you over do it, having some High Calorie..Non Supporting Drinks here are 2 for you:

Chocolate Pearberry Shake

By Nedah Barrett from leanKitchen.com

• ½ ripe pear
• 1 scoop Prograde Chocolate Protein Powder
• ½ C. frozen mixed berries
• 1 C. Unsweetened Vanilla almond milk

Makes 1 shake.

Blend and enjoy!
Nutritional Info:

Calories: 288
Protein: 25 gms
Carbs: 23.5 gms
Fat: 3 gms

Coconut Lime Cooler

By Nedah Barrett from leanKitchen.com

• 1 C. Coconut Milk (the kind from a carton, not in a can)
• 4 ice cubes
• 1-2 basil leaves
• Zest from ½ lime
• ½ scoop Prograde Vanilla Protein Powder

Blend. Enjoy.

Makes 1 cooler.

Nutrition Info:

Calories: 200
Protein: 15 gms
Carbs: 9 gms
Fat: 12 gms

Have a Great Memorial Day!

(Fitness Boot Camp) Daily Deal #26

2011-05-18T01:03:00.002-05:00

Hi Everyone

It's Wednesday and that means Fitness Daily Deal time

“Learn everything you can, anytime you can, from anyone you can - there will always come a time when you will be grateful you did.” Sarah Caldwell
SO I THINK WE MIGHT GET THE BIRTHDAY PARTY STARTED TODAY!

300 Pushups, A squat and deadlift Super combo and some Tuna right out of the can! Plus some night time fun!

but enough of that..it's Daily Deal time and we are CELEBRATING 16 YEARS IN THE FITNESS BUSINESS

Here are TODAYS DEALS:

WEEKS OF BOOTCAMP

Today ONLY Get 16 Weeks of Bootcamp, That's 4 Months!

For $600 (That's just $150 per month)

Yes you need to pre pay

Yes you will have Unlimited access to ALL Classes

16 Weeks for $600

ONE on One Private Training Sessions

Get Private One on One Coaching at my studio.

Use these 16 session in any order you want..back to back , once per week..or any way you would like.

16 Sessions TODAY ONLY for $720

ANYTIME VISITS TO BOOTCAMP

Come to Bootcamp 16 Times...Any 16 Times for $240

Any class, Any Location (* Not Workshops)

TODAY ONLY!

16 Anytime visits for $240

SATURDAY MORNING WORKOUT

We had a few request for the 1,000 Calorie Class and for the All Abs Class

HOW ABOUT WE MIX THEM UP...

I will have a crazy Ab Workout in the middle of the 1,000 Calorie Workout

15 people ONLY...This Saturday at 9:15am

$21 Per Person

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

Thomas Edison

PS...If yiou wanted to get the 12 Month Promo..at $167 Per Month You can get it today too (Why Not,it's my Birthday)

Bootcamp Fitness Workout Motivation

2011-04-17T08:28:00.003-05:00

Hi Everyone.

So I have a nice little post today..with a twist.

I have MOTIVATION gone WILD!

So by defenition my job is to get your body fit..your brain is part of your body..and today's post is a little WOOWOO..but I have to do my job, so here we go:

Your subconscious feed back loop is basically the “system” that governs your thoughts, ideas, feelings, actions and expectations of yourself and others. It’s like the software program that’s always running in the background and influencing your every action – only difference is that this software can be reprogrammed by your environment and others to make you do things without even realizing it.

I know this sounds crazy, and before you think that I’ve completely lost my mind let me explain to you what I mean because this stuff is backed by science.

See the subconscious feedback loop is very powerful because it works on the mind at a deeper level, a level that you’re not even aware of. In fact I just did a quick google search for “subconscious mind” and found this article in the New York Times that explains how easy it is to alter a persons perception or judgment.

Here’s a small piece of the article…

In a recent experiment, psychologists at Yale altered people’s judgments of a stranger by handing them a cup of coffee.

The study participants, college students, had no idea that their social instincts were being deliberately manipulated. On the way to the laboratory, they had bumped into a laboratory assistant, who was holding textbooks, a clipboard, papers and a cup of hot or iced coffee — and asked for a hand with the cup.

That was all it took: The students who held a cup of iced coffee rated a hypothetical person they later read about as being much colder, less social and more selfish than did their fellow students, who had momentarily held a cup of hot java.

So...let's get you mind PUMPED UP TODAY!

"It's a lifestyle – train like there's no finish line."

"You focus your mind to train your body and the changes that begin to take place impact your mind as well. Dream it, believe it, and you will achieve it."

"If it is important to you, you will find a way. If not, you'll find an excuse."

"Be proud, but never satisfied."

"If you always do what you have always done, then you will always get what you have always got."

"It's not the size of the dog in the fight but the size of the fight in the dog" – Magic Johnson, NBA Star

"The human body experiences a powerful gravitational pull in the direction of hope" – Norman Cousins Author

"That which does not kill me makes me stronger" – Friedrich Nietzsche, Philosopher, Poet, and Classical Philologist

"Fall down seven times, get up eight" -Chinese proverb

"There is nothing we cannot live down, rise above, and overcome." – Ella Wheeler Wilcox

I wept because I had no shoes until I met a man who had no feet. - old Persian proverb

Leave us your Thoughts

Huge Boot Camp Discount

2011-04-14T23:58:00.000-05:00

Hey there...it's FRIDAY!

Right now, there are 3,047 Current & Former Bootcampers, and Subscribers to my newsletters just like you reading this.What's really funny is that I haven't really gone out and tried to become a "big shot" in the Bootcamp and Fitness world....so this underground newsletter must be getting spread around by word of mouth..

Yesterday I announced a Huge Sale Today..so here are the details:

First I would like to say thank you to everyone that has ever participated or is participating in our Program. I am sending this email at 8am, I will send a follow up at NOON and a last call at 3pm.

Second..I don't really think discounting the service we provide is an indication of the value it has..I know you don;t walk into the Apple store and ask for a discount on an IPAD...yet we help people look and feel better.

but...my job is not to sell more..it's to deliver fitness to everyone that comes to my program...so I want to make that available to EVERYONE today..

Normally our Bootcamp is 3x per week for 4 weeks and cost $257 for 4 weeks.

Today I am taking $90 OFF our regular Bootcamp price!!!

So TODAY Until 4pm YOU can join Bootcamp for $167.00...That's $90 Off per Month

So what's the catch???

Catch #1 This is for the first 50 people to do this ONLY!

Catch #2 is you have to join for 12 months...That Means You Save $1080.00 over the 12 months

Hold on before you start shaking your head..12 months of commitment to your self is NOT a long time.

It's less time than you commit to your mobile phone company..

NOW..The Good Stuff..What are you getting..

12 Months of UNLIMITED Bootcamp

Complimentary Weigh Ins and Body Fat Test Every 2 Weeks.

Pre Planned Meal Plans

Access to ALL LOCATIONS + (Coming Soon: South Beach, Hollywood Beach, and The Grove)

The NEW i-BOOTCAMP Tshirt

>>JOIN HERE<<

Now some FAQ's

Are automatic payments the only way to do this?

YES..if you do not want to enroll in our AUTO DEBIT you will need to bring a check for your 1st payment and 11 post dated check for the remaining 12 months.

What if I move or suffer injury?

We can cancel the subscription.

Can Anyone Participate?

Yes, if you are currently on another plan we will cancel it and switch you over to this one.

What if I Prepaid for 3 months?

No worries the rate is the same..if yoiu would like to switch over to this plan after your 3 month you can

Will the workout become repetitive over 12 months?

This is my favorite question. I have been coaching people for 16 years and don;t like repeating workouts..but in case I run out of ideas..I have co-authored 3 books:

That gives me access to over 1500 workouts..in case I can;t come up with my own.

In addition to that..I will be attending 3 specialty certifications this year and speaking at 2.

That Means that for 12 Months you will ALWAYS have NEW workouts

Simple Enough..Join Bootcamp for 12 months, save over ONE THOUSAND DOLLARS, AND Guarantee your fitness success

First 50 People ONLY

>>JOIN HERE<<

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

What makes a GOOD Workout?

2011-03-17T11:08:00.000-05:00

Hi there,

I have been answering a lot of questions on my "One Pound At A Time" Blog today..

and I will be answering questions on our Facebook page at 2pm here:

http://www.facebook.com/soflafitnessbootcamp

But a lot of people are saying, they don't feel sore, or exhausted, or don;t see changes the day after...

So what makes a GOOD WORKOUT?

Well that depends...

If you went to the Gym and did a 10 minute warm up, 3-4 exercise for your lower body, 2-3 upper body exercises, 2 core exercise, kept your repetitions at 10-12 per exercise + 10-15 minutes of cardio to finish, some might say that's a good workout..

Well you are training for a marathon it's NOT..if you are training to get faster at Soccer it's NOT, if your goal is to get more lean muscle and get stronger it's NOT good for that either.

What is you went to the Gym for 2 hours..Did a Step class, a spin class, and did some weight training exercise..is that a good workout?

If you want to get better a Step and spinning ...YES...other than that it's NOT

You see a Good workout is a Workout that Supports your Fitness Goal in the most efficient way possible..

Just because you are not sore the next day, or don't feel like you are going to puke doesn;t mean you didn't get a good workout..

The next factor in a good workout is YOUR INDIVIDUAL EFFORT..PX90 is a good workout for Fat burning , but if you sit there watching the DVD and don;t do the exercises..is NOT a good workout ..is it?

If you go to the gym, and have a cool workout to follow, and you half ass it..that's not a good workout either.

So, with that being said...EATING has to support your workout program..and I won;t get into that now, but it is just as important.

Now..BOOTCAMP..a 45 minute time circuit class...Full Body workout done in a circuit using timed intervals...

Is that good for Fat Burning? Well..I love FACTS..and NUMBER Don't lie..so for all of you folks that enjoy that kind of thing

I have 3 More Studies below..on the effectiveness of a 45 minute workout and it's EPOC effects..

What is EPOC? something cool that you get by training this way..it's make your body burn more calories at rest after your workout.

Here are the studies:

Knab et al.

A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.

Med Sci Sports Exerc. 2011 Feb 8.

These researchers had subjects undergo a bout of cycling at approx 73% of VO2 max (approximately 84% of max heart rate) for 45 mins.

The subjects burned on average 520 calories in the 45 min training session. The following day their resting energy expenditure was increased an average of 190 cals compared to normal. Basically - the subjects burned an additional 37% MORE calories than the workout itself in the 14 hour post workout period -- meaning that a single high-intensity session, when including the post-workout metabolic boost could burn up to 710 cals in total.

A second study

Heden et al.

One-set resistance training elevates energy expenditure for 72 h similar to three sets.

European Journal of Applied Physiology. Volume 111, Number 3, 477-484, Mar 2011

The subjects were put on a very simple resistance training routine - full body training, either 1 or 3 sets per exercise of ten exercises.

The researchers then examined the subjects resting energy expenditure at 24, 48 and 72 hours post workout. Both groups showed an elevated metabolism (afterburn effect) of around 100 cals per day.

But there was no difference between groups. It seems that it's intensity that determines how many calories are burned post-workout, not volume (obviously a higher volume program would burn more calories during the session than a lower volume program.

A third study confirmed this:

Scott et al.

Energy expenditure characteristics of weight lifting: 2 sets to fatigue.

Appl Physiol Nutr Metab. 2011 Feb;36(1):115-20.

The researchers looked at the caloric expenditure of bench pressing using three different loads and concluded "As more work is completed (i.e., lower weight, more repetitions), aerobic and anaerobic exercise energy expenditures appear to increase accordingly, yet absolute EPOC remains essentially unchanged". In other words - the post workout caloric burn (in this case measured aerobically)

One more:

Astorino et al.

Effect of acute caffeine ingestion on EPOC after intense resistance training.

J Sports Med Phys Fitness. 2011 Mar;51(1):11-7.

This study showed a 15% increase in post-workout calories burned after the ingestion of caffeine as a pre-workout supplement. The total extra calories burned as a result of this only added up to around 27 cals in the hour after the workout. Not a lot but still something to consider. Plus I like iced coffee :)

--

Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com/

http://www.results4sure.com/

The Last Place You Want To Store Fat

2011-03-06T22:33:00.000-05:00

How to lose weight fast
By Cassandra Forsythe-Pribanic, PhD, RD
There are certain nutrients in our diet that prevent us from accumulating fat in places we definitely don’t want it, like our liver.
These nutrients are called lipotropic factors and their major role in our body is to enhance fat metabolism and avoid fat build-up in our essential organs.
At the same time, they can help you win the battle against a widening waistline and make you feel more comfortable in your “skinny” jeans. To get them, you have to eat the right foods on a regular basis (and, by ‘right’, I mean whole eggs and unprocessed foods), and benefit from supplements that contain them in ideal proportions.

The most important of these lipotropic nutrients include choline, inositol, and methionine.
Before we expand on their functions, let’s first look at why you should be more concerned than you probably are about fat accumulation in your liver.

Fat Liver, not Fat Albert

It’s been estimated that 70-100 million Americans are walking around with excess fat in their livers. For some of them, this condition has been induced by alcohol abuse, but for just as many others, it’s more a result of excess carbohydrate and simple sugar intake (nutrients that your liver loves to turn into fat when taken in more quantities than the body needs) coupled with lack of important nutrients.

Because we live in a society where carbs and sugar are the staple of most people’s diet (think cereal, sandwiches, chips, pasta and dessert), it’s easy to see why our guts and thighs are not just over-fat, but so are our livers.
Our livers are needed for everyday basic functioning and perform over 500 metabolic actions. It’s major roles include helping us breakdown dietary fat with the use of bile (which it creates), converting sugars to fat, helping make amino acids, producing hormones, and detoxifying our bodies. If our livers become overloaded with fat, these basic functions can be altered or discontinued.
It may be surprising, but for the many people that have non-alcoholic fatty liver disease (NAFLD), not all of them are overweight or obese (like our 1970’s Fat cartoon friend, Fat Albert), and many have no major symptoms at all other than being tired, retaining water, or feeling weak. Even elevated liver enzymes are not always seen (which you would expect with all that fat).

This guy might not have a fatty liver
As mentioned, excessive sugar intake has been related to NAFLD – it’s been found in a person who drank more than 20 bottles of full-sugar soda every day and ate very little fat (Zelmn S, 1952). However, it also occurs as a result of a diet deficient in the lipotropic nutrients, especially choline and methionine (Harper & Benton, 1955)

Choline, Inositol and Methionine to the Rescue!

Although not technically a B-vitamin, choline is considered one because of its essential role in metabolism – especially the breakdown and removal of fats. Some of it can be made in the body from the two amino acids methionine and serine, but much of it comes from our diets.
Choline works synergistically with the other lipotropic factor inositol to shuttle fat produced in the liver, or eaten in our diets, in VLDL particles to be burned for energy by our cells. Thus, if we lack these nutrients, it impairs our ability to take fat out of our liver and send it into the blood stream to be excreted or used to make energy.

Evidence for the role of choline and methionine in protecting the liver goes back at least half a century, when researchers showed that lack of choline and methionine caused liver fatty infiltration (Harper and Benton, 1955).
Choline is found in highest quantities in egg yolks, liver, and wheat germ, with smaller amount found in nuts, fatty meats and vegetables. Inositol is found in similar foods, as well as milk and some whole grains.

Considering that our fat-phobic society avoids egg yolks and fatty meats, and that eating liver is not very pleasant, it’s no surprise that we are lacking these nutrients and as such more and more people are being diagnosed with fatty liver disease.
One good thing is that we can use methionine, which is an amino acid found in foods containing protein, to make more choline, but it may not be enough alone.

How much?

The amount of choline needed to protect our livers depends on if you’re a man or a woman; the dose recommended for men is 550 mg/day and for women, 425 mg/day. Considering that egg yolks contain 125 mg choline and they’re the highest sources, you’re probably not getting enough.
The recommended intakes for inositol has not yet been set, and no adverse effects have been seen with doses of as much as 500mg. Adequate intakes of methionine are often achieved in most people’s diets.

Fat Loss with Lipotropic Nutrients

In relatively healthy people, getting adequate choline, inositol and methionine from both diet and supplements can help prevent fat accumulation in your liver and fight against widening fat cells in your body. Including foods like egg yolks, nuts, seeds, meats, fish, poultry and wheat germ on a daily basis while avoiding sugary foods and high carbohydrate foods, will definitely help you achieve a healthier, and leaner body than you’ve ever had before.

If you have ever wondered why we choose the nutrients we do to put in our products this is why. For example our Prograde Metabolism was built from research just like this. When you look at the ingredients label you will see we included choline, methionine and inositol. We call it the Ultra CID Blend and this is our proprietary lipotropic blend.
You will also see on the label that we included Cinnamon for blood glucose control. If you don't know the reserach behind Cinnamon you can read it by clicking here.
You may also wonder why we included certain B-vitamins and how they relate to weight loss. Actually they are pretty important to energy metabolism and you can learn more about that by clicking here.
Two big powerhouses in Prograde Metabolism are Capsaicin and Green Tea Extract. There are specific amounts of each of these nutrients based off of tons of reserach that has been conducted on these two ingredients to hone in on the amount needed to see beneficial metabolism boosting and weight loss. You can read more about these two powerhouses at the links below.

The Powerful Weight Loss Benefits of Green Tea Extract

Fight Bodyfat With Capsaicin?

If you have already read this information then you know that Prograde Metabolism is not your run of the mill weight loss supplement. When combined with proper nutrition and exercise Prograde Metabolism provides you the nutrients you need to boost your metabolism and burn more calories for greater weight loss.
If you haven't already secure your order today and get started on a powerful weight loss supplement that actually uses the nutrients that are talked about in the articles above and hundreds of research studies.

Click Here To Start Losing Weight Today!

NEED HELP WITH YOUR MEAL PLANING

Go here: http://www.southfloridafitnessbootcamp.com/our-eating-programs/

References
* About NAFLDL http://www.liverfoundation.org/downloads/alf_download_194.pdf
* Quality of Life in Adults with NAFLD, Hepatology, 2009: http://www.liverfoundation.org/downloads/alf_download_855.pdf
* The liver in obesity. Zelman S, 1952. AMA Arch Intern Med. Aug 90(2).
* Observations on some Nutritional Factors that Influence the Lipotropic Activity of Methionine. Harper & Benton, 1955: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1215935/?page=1

Strength training for a better metabolism

2011-02-26T11:21:00.000-05:00

Hey Everyone...

Cool stuff today, I have a cool article on increasing your Metabolism with strength traing and I have a cool Boot Camp Workout you can try this weekend...

Here you go:

Strength Training

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Q) I've heard that strength training increases my metabolism. How does it do that and will that help me lose weight?  

A) Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.
Just so we’re all on the same page, let’s talk about the components of our metabolism:
First we have our resting metabolic rate, or RMR. This is the energy needed (quantified in calories) to keep our bodies alive – our heart beating, our lungs breathing, etc. Your RMR makes up about 60 to 80 percent of our total metabolic rate. The variation in RMR is due to individual differences among people, the foods we consume, and the activity we engage in which can directly change RMR.
Second we have the Thermic Effect of Activity, or TEA. The more active you are, the more your total metabolic rate will be increased. TEA includes all activity from mowing your lawn (with a push mower, that is), to playing basketball, to walking across the room. It’s not just structured activity, but also the activities that we engage in every day to live our lives.
Third, we have the Thermic Effect of Feeding, or TEF. This is the amount of energy expended to eat and digest food and use those nutrients to create more energy.
So our metabolism, known as total energy expenditure (TEE) = RMR + TEA + TEF. Each component is different for each person, resulting in unique metabolic rates.
Strength training increases our TEE by elevating the amount of calories expended in activity (TEA). The harder you strength train, the greater the amount of calories you burn through exercise. In turn, if your food intake does not highly exceed your needs and consists of quality choices, you will lose weight and body fat.
Interestingly, strength training also increases the amount of calories expended in your RMR. The reason it does this is by increasing the amount of lean muscle mass you carry, which requires more energy to maintain and repair than fat tissue.

Both strength training and endurance exercise will increase your energy expenditure at the time of activity, and for a few hours afterwards, when they are conducted at the same intensity (you all have experienced that increase in hunger after a good workout, whether it be strength or cardio work).
However, strength training is unique in that if you perform multiple sets of a challenging weight to failure, scientists have shown that the energy expended afterwards, known as EPOC (excess post-exercise oxygen consumption) can be elevated for 24-36 hours. Some people call this the “Afterburn” effect of serious strength training.
Overall, strength training can boost your metabolism, but it has to be more challenging than activities you do every day. You can’t expect 3lb dumbbells to make much difference to your metabolic rate if your children (that you carry around) weigh more, or your grocery bags are heavier. Your body needs to remember that strength training requires “strength” so you have to load your exercises accordingly. Otherwise your body won’t get the challenge it needs to build muscle, lose fat and look better in your clothes – and that’s what we’re all looking for, right?

The Simpler Way: New METABOLISM

Prograde’s new METABOLISM dietary supplement is intended to serve as a simple tool for helping you “exercise” your metabolism, raise your calorie-burning rate and get you into the negative fat balance territory where fat loss actually occurs.*

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Week end Boot Camp Workout:

Bootcamp Workouts - Bodyweight Bootcamp Workout

LEAVE US YOUR THOUGHT AND COMMENTS

The bodyweight bootcamp workout burns maximum fat in minimum time with bodyweight exercises and cardio intervals that boost endurance.

Start with the first 3 exercises. Do each exercise individually for the sets and reps indicated resting about 20 seconds between sets.

Continue with 4 minutes of cardio intervals alternating between 20 seconds of jumping jacks and 10 seconds of recovery (8 rounds total).

Continue with the next 3 exercises in a circuit for reps indicated and absolutely no resting between exercises. After your first round take a 30 second break then repeat two more times. Move on to the next set of 3 exercises and repeat then the last 3 set of exercises and repeat.

Take a 60 second break then finish up with 4 minutes of cardio intervals alternating between 20 seconds of squat jumps and 10 seconds of recovery (8 total rounds).

Exercise

Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.bodyweight bootcamp workout tip:
Shift your weight into your glutes and your heels and be sure to keep your elbows back. Shoulders should be stacked above hips and knees above heels. Take your time!

Sets	Reps	Weight/ Resistance
1	10 each side
2	10 each side
3	15 each side

Alternating Arm Swings
Stand in an upright position and hold a weight plate in each hand.
Raise one arm keeping it straight above your head. While bringing the arm back down start raising the other straight arm up over your head.
Continue until the prescribed reps are completed.bodyweight bootcamp workout tip:
Do not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead.

Sets	Reps	Weight/ Resistance
1	10 each side
2	10 each side
3	15 each side

Standing Pec Dec (w/ plates)
1) Begin movement by contracting chest muscles and joining elbows together.
2) Return to start position.
3) Remember to guide the movement with the elbows and not the forearm or hands.bodyweight bootcamp workout tip:
o not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead.

Sets	Reps	Weight/ Resistance
1	10 each side
2	10 each side
3	15 each side

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.bodyweight bootcamp workout tip:
8 rounds of 20 seconds of jumping jacks and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock.

Sets

Reps

Weight/
Resistance

8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	8
2	8
3	10

Side Plank 1
1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted.
2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder.
3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky.
4. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears. Lift the right leg up to the inside of the left knee, tap and lower. Do not allow the left hip to collapse down towards the floor.
5. Maintain a straight line all the way down from the left foot to the left armpit. Keep the right knee and the right arm pointing up towards the sky. The abdominals are the power center for this pose, so do not lean onto the wrist or the feet to support the pose.
6. Repeat on the other side.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	8 each side
2	8 each side
3	10 each side

Slideboard Bodyweight Reverse Lunge
1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees.
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	8 each side
2	8 each side
3	10 each side

Elevated supine pullup
1. Start by grabbing onto a bar that is 3-4 feet off the ground. Next place your feet on a bench.
2. Proceed to pull yourself up until your chest reaches the bar.
3. Extend your arms back to the starting position and repeat for the desired repetitions.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	10
2	10
3	15

Advanced Tricep Bench Dip
1. Start by placing your hands on the bench and then placing your feet on top of the ball.
2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees.
3. Return to the starting position by extending your arms until they are straight again.
4. Repeat for the desired repetitions.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	10-15
2	10-15
3	10-15

1 leg knee drive with stability ball
1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg.
4. Keep your abs drawn in tight and control the leg movement.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	10 each side
2	10 each side
3	15 each side

Plank Hold with leg raise on stability ball
1. Start by forming a parallel plank position with both feet on top of the stability ball and your hands on the ground.
2. Holding this parallel position raise one leg off the ball maintaining the plank position.
3. Repeat with the other leg.
4. Remember to keep your abs tight and your hips level with the rest of your body.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	8 each side
2	8 each side
3	10 each side

Single Leg Hip Extension on Ball
1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place one heel on top of Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	8 each side
2	8 each side
3	10 each side

Skiier Twist
1. Roll out onto ball in a prone position. The ball should be under your shins.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest.
3. Remember to keep your trunk parallel with the floor.
4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor.bodyweight bootcamp workout tip:

Sets	Reps	Weight/ Resistance
1	10 each side
2	10 each side
3	10 each side

Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.bodyweight bootcamp workout tip:
8 rounds of 20 seconds of jumps and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock.

Sets

Reps

Weight/
Resistance

Popular Diets and Meal Programs for 2011

2011-02-22T13:02:00.002-05:00

Hi Everyone,

So Today I wanted to share some of the stuff that's going on in the "DIET" world...

Every week more and more diets come out..I remember when I became a Level2 Certified Sports Nutrition Coach there were something like 35,000 diets.. CRAZY..

So here are some of the latest for 2011

#1, Volumetrics

The Trick: Lots of water in everything you eat

Pioneered by nutritionist Dr. Barbara J. Rolls, who co-authored The Volumetrics Weight-Control Plan with journalist Robert A. Barnett in 2000, the Volumetrics diet focuses on eating foods that have high water content to promote the feeling of satiety and combat feelings of hunger and deprivation. Foods such as soup and non-starchy vegetables are favored over calorie-dense foods like chips and cookies. "It's not a gimmick where you're giving up a whole food group," says Rolls. It teaches people to "eat for optimal health and eat what they should be eating."

Breakdown:
6-month attrition rate (n/a),
6-month mean weight loss (19.6 lbs.)
12-month attrition rate (27%)
12-month mean weight loss (17.4 lbs.)
12-month BMI decrease (2.9),
Nutrition score (n/a),

Clinical study (American Journal of Clinical Nutrition, June 2007)

#2, Low-fat diet

The Trick: Plenty of fat-free and low-fat foods

In a 2008 clinical study, researchers studied a diet based on the guidelines of the American Heart Association, in which a limit of 30 percent of calories comes from fat, 10 percent comes from saturated fat and 300 mg of cholesterol. The regimen is designed to reduce the risk for heart disease and stroke. When participants stuck to the diet with a limit of 1,500 calories per day for women or 1,800 cals/day for men, the diet produced the second highest short-term weight loss and the lowest short-term attrition rate among the clinical studies included in the rankings.

Breakdown:
6-month mean attrition rate (2%)
6-month mean weight loss (12.9 lbs.)
12-month mean attrition rate (6%)
12-month mean weight loss (11.3 lbs.)
12-month BMI decrease (1.0)
Nutrition score (n/a)

Clinical studies: The New England Journal of Medicine, July 2008, Annals of Internal Medicine, August 2010

#3, Weight Watchers

The Trick: Every calorie counts, plus weekly meetings and/or online support

In 2008, consumers spent more than $4 billion on Weight Watchers services and products, according to the company, and each week 1.4 million members attend weekly meetings around the globe. The 46-year old, publicly traded company offers everything from branded pastries and frozen dinners to mobile phone applications and cookbooks, and is currently in the middle of a successful campaign with slimmed down spokesperson Jennifer Hudson. The program recently revamped its point system based on calorie, fat and fiber count in an attempt to simplify the complicated factors in nutrition and weight. "We're really good at translating science into a method that real people can use in their everyday lives. That really was the impetus behind the points system," says Karen Miller-Kovach, the company's chief scientific officer.

Breakdown:
6-month attrition rate (17%)
6-month mean weight loss (12.3 lbs.)
12-month attrition rate (17%)
12-month mean weight loss (11 lbs.)
12-month BMI loss (1.9)
Nutrition score (n/a)

Clinical study (The Journal of American Medical Association, April 2003)

#4, Mediterranean diet

The Trick: A lot of fruits, vegetables, nuts and olive oil with very little red meat

A calorie-restrictive, Mediterranean diet with a target of 35 percent of calories from fat, primarily from olive oil and nuts, produced one of the lowest attrition rates in a 2008 study among the clinical studies that were compared for this list. The diet was based on guidelines presented in Eat, Drink, and Be Healthy, written by the chairman of Harvard's Department of Nutrition, Walter Willett, and published in 2001, one of many books built around the Mediterranean diet pyramid that espouses a fruits, vegetables, olive oil, beans and nuts (which contain mono-unsaturated fats) as a nutritional base. The diet gained mass popularity thanks to the diet book The Sonoma Diet, which landed on bestseller lists in 2006. Author Dr. Connie Guttersen says, "Fats like olive oil, nut butters, nuts are protective of Alzheimer's and reduce risk factors associated with gaining weight around the waist… and from a culinary standpoint, using flavorful fats means you eat more vegetables."

Breakdown:
6-month attrition rate (2%)
6-month mean weight loss (10.1 lbs.)
12-month attrition rate (4%)
12-month mean weight loss (10.4 lbs.)
12-month BMI decrease (1.5)
Nutrition score (n/a)

Clinical study (The New England Journal of Medicine, July 2008)

#5, Atkins diet

The Trick: Strict limits on all carbohydrates

Dr. Robert Atkins published Dr. Atkins' Diet Revolution in 1972, establishing what became one of the most popular diet franchises of the last decade. While the diet's popularity has waxed and waned throughout the last four decades, a generic low-carb diet has been proven to help keep the flab off once weight has been lost. The program limits dietary intake of net carbohydrates (total carbohydrates minus dietary fiber), which Atkins theorized increases one's metabolism and burns stored body fat. "When fat is used as fuel, as it is on a low-carbohydrate diet, it gets mobilized. It does not accumulate, so weight and cholesterol drop," Atkins said in 2000. (Washington Times, July 2 2000). Dr. Atkins started Atkins Nutritionals in 1989, producing low-carb food products for dieters and published Dr. Atkins' New Diet Revolution three years later. The book and its predecessor sold a combined 18 million copies in the U.S. By 2004, a year after Atkins death, more than 9 percent of the U.S. population was on a low-carb diet and pasta sales declined 10 percent. But by the end of 2005, the fad faded and Atkins Nutritionals declared bankruptcy (it reopened in 2006).

Breakdown:
6-month mean attrition rate (7%)
6-month mean weight loss (12.1 lbs.)

12-month mean attrition rate (11%)
12-month mean weight loss (10.7 lbs.)
12-month BMI loss (1.7)
Nutrition score (42.3 out of 70 (post-induction phase)

Clinical studies: The Journal of American Medical Association, March 2007, Annals of Internal Medicine, August 2010

#7, Jenny Craig

The Trick: Packaged food and weekly check-ins

Members of the Jenny Craig program start with the company's branded food and menu plan, and then gradually wean themselves off the products as weight-loss goals progress. Jenny and Sid Craig, who formed the company in 1983 in Melbourne, created the program. There are about 500 centers in the U.S. and the average customer reportedly spends about $100 per week on Jenny Craig food while enrolled in the program. Among the diets included in the list, Jenny Craig had the highest rate of short- and long-term attrition, but ranked second in terms of total weight loss over one year.

Breakdown:
6-month attrition rate (78%)
6-month mean weight loss (12.6 lbs.)
12-month attrition rate (93%)
12-month mean weight loss (15.6 lbs.)
12-month BMI loss (n/a)
Nutrition score (n/a)

Clinical study (International Journal of Obesity, February 2007)

#8, Ornish diet

Image: Kim Komenich, Time Life Pictures / Getty Images
The Trick: Loads of fiber, little fat and no meat, fish or alcohol

Dr. Dean Ornish is known in the medical field for his work in reversing coronary artery disease with diet, exercise, and meditation—the same approach he recommends for weight loss. In his 1993 tome, Eat More, Weigh Less, he outlined his model for a low-fat, vegetarian diet. Centered around fruits, vegetables and legumes, only 10 percent of calories come from fats and meats, oils, nuts, and alcohol are forbidden.

Breakdown:
6-month attrition rate (15%)
6-month mean weight loss (5.3 lbs.)
12-month attrition rate (22%)
12-month mean weight loss (5.7 lbs.)
12-month BMI loss (0.8)
Nutrition score (64.6 out of 70)

Clinical study: (The Journal of American Medical Association, March 2007)

#9, LEARN diet

The Trick: Low-fat diet with exercise and learning to change relationship with food

An acronym for lifestyle, exercise, attitudes, relationships and nutrition, the LEARN diet was created by Dr. Kelly Brownell. The diet is a low-fat regimen, with 55-60 percent of calories from carbohydrates and less than 10 percent from saturated fat. One of the more outspoken dietitians, Brownell gained attention in 1994 for suggesting via an Op-Ed in The New York Times that "since the government controls cigarette and alcohol advertising aimed at children, a similar rationale should apply to unhealthy foods," a proposition later dubbed the "Twinkie tax."

Breakdown:
6-month attrition rate (20%)
6-month mean weight loss (7.1 lbs.)
12-month attrition rate (23%)
12-month mean weight loss (4.9 lbs.)
12-month BMI loss (0.9)
Nutrition score (n/a)

Clinical study (The Journal of American Medical Association, March 2007)

#10, Zone Diet

The Trick: Perfecting the balance between carbs, fat and protein and strict portion control

The Zone Diet focuses on a ratio of carbohydrates (40 percent), fat (30 percent) and proteins (30 percent), which creator Dr. Barry Sears claims regulates blood-sugar levels. Sears' book landed on the bestseller lists in 1995 and versions have sold more than 4 million copies. Among the diets on our list, the Zone Diet produced the least amount of weight loss in the long and short term.

Breakdown:
6-month attrition rate (16%)
6-month mean weight loss (4.4 lbs.)
12-month attrition rate (23%)
12-month mean weight loss (3.5 lbs.)
12-month BMI loss (0.5)
Nutrition score (49.8 out of 70)

Clinical study (The Journal of American Medical Association, March 2007)

Well with that being said..

There sure is a lot of "DIET" info out there..

The truth is when you start a new meal plan, you need to stick to it.

It need to work, and you need to see results..PERIOD.

LEAVE YOUR COMMENT BELOW

I burned 1,007 calories just with this (Boot Camp)

2011-02-12T15:34:00.000-05:00

Thursday night at Boot camp we kicked it up a notch!

I wanted to push a little more, but I wanted number to back it up.

I was asking for constant feedback from everyone wearing a heart rate monitor.

We had heart rates in the 160,170 and 183 beats per minute..with no treadmills anywhere :-)

Calories burned close to 600 in just 45 minutes

Then

I saw Joel Marion post this on his blog:

Here’s a little-publicized fact:

If you want fast results, you’re going to have to work out HARD. Oops…looks like I just lost 99% of the world as a potential customer.

Nevertheless, it’s a FACT. Effective fat burning workouts are uncomfortable by nature.

Let me ask you this…

When is the last time you felt “uncomfortable” during a workout? I’m talking about “hands-on-your-knees, sucking-wind, sweat-dripping-on-the-gym-floor” uncomfortable? For most people it ain’t recent.

But it’s absolutely necessary.

Why? Because it’s not about how many calories you burn during a workout – it’s about how many calories you burn after.

Classic example: For the last two weeks I’ve been working out with a guy by the name of Dan “The Machine” Long. He doesn’t call himself that, but I do. Why? Because he’s a machine. Pretty self-explanatory.

Well, yesterday Dan put me through a workout that resulted in me burning 647 calories in 45 minutes. Not too shabby. But that’s not where the real magic happened – no, the real magic happened about 20 minutes later when I pulled in to my garage and that same calorie monitor read 1009 calories.

That’s 362 additional calories burned while sitting on my butt driving home – that’s more than most people burn in a 30 minute workout, and I did it while sitting around.

Had I left the calorie monitor on for another hour, it probably would have read somewhere around 1500 calories (nearly TRIPLE the caloric burn of the actual workout).

And I attribute that kind of dramatic “afterburn” directly to the intensity of the workout, and more specifically to a concept that Dan refers to as “kill mode”.

What is kill mode? Well, allow me to define it for you, straight from Results Dictionary:

Kill Mode (‘kil · mōd) noun – a mental shift that occurs approximately half way through a work set in which fatigue is ignored, adrenaline prevails, and all-out max effort fat loss domination begins

Boom!

A practical example:

Let’s say you’re doing a timed set of jump squats for one minute. The first 30 seconds is auto-pilot. The final 30 seconds is when you enter kill mode – you forget about how you’re feeling, you allow adrenaline to take over, and you give it your all. You push. You go harder. You dominate.

That’s kill mode, and it works — bigtime.

Is it uncomfortable? YES. Is it HARD? Absolutely. Does it require mental toughness? You better believe it.

But as I stated at the very beginning of this post, you’re NEVER going to get the results you’re after without truly, genuinely working HARD.

Think about it – are you truly pushing yourself during your workouts? Does each set end with a “kill mode” moment? If not, you’re barely scratching the surface of your fat loss potential!

So here’s what I want you to do:

Leave me a comment and let me know if you are getting the same kind of results or not..

and I will send you a free fat blasting workout

Fitness Boot Camp (Daily Deal #12)

2011-02-09T00:51:00.002-05:00

Hi There,

Here we are Daily Deal Wednesday...

I will make it quick today as I am trying to wrap up the paper work to make the official announcement of our NEW spot..

Here is the Visual:

So of course since we are NOT officially open, NOW is the BEST time to join.

Here are Todays Daily Deals:

You can get 5 bootcamp classes at $25 each class. AND you can buy as many as you want with no exparation. So let's say you want One 5 pack of classes it would be $125 if you want Two 5 packs would be $250 for 10 classes..and if you want Ten 5 packs of classes you would get 50 classes for $1,250.

Pretty sweet

So I have 3 PRE SALE Offers..

Our regular Bootcamps are $257 for 4 weeks.

With these 3 options you will get:

Included:

UNLIMITED Boot Camps
An Initial 30 Minute Nutritional Consult
12 Weeks of Maximize Your Metabolism (Nutrition Program)
Recovery Week Gym Access
One 30 Minute Phone Coaching Call Per Month
Continued monthly E-Coaching

3 Months Pre Paid $497.00 (savings $274)

>>>JOIN HERE<<<

6 Months Pre Paid $937.00 (savings $605)

>>>JOIN HERE<<<

12 Months Pre Paid $1788.00 (savings $1296) (Best Value)

>>>JOIN HERE<<<

Bodyweight Exercises for Fat Loss and Bootcamps

2011-01-25T17:32:00.000-05:00

Hi Everyone

It's Monday..

So yesterday I had a Full day of fitness, from the minute I woke up till the 2 hours of Salsa I ended the night with..

Details of the workout and video of some of the dancefloor move are on the facebook page:
http://www.facebook.com/home.php#!/pages/South-Fl-Fitness-Bootcamp/170388319657852

Now I quick post from Craig B here:

Couple of years ago, in response to reader demands, I put together
a little workout called Bodyweight Cardio.

It was a hit, and last spring I created an even better version
called "Bodyweight Cardio 3".

And within that program, the most popular was Workout B, where you
do 5 circuits of 5 exercises, spending 1 minute on each exercise.
I want to give you the first 3 rounds today. Here we go:

Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges

Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee

Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place

Again, this was one of my most popular programs of 2010, and if you
want Rounds 4 & 5, plus workouts A, C, and D from that program, AND
more at home bodyweight workouts, you can get them all for only $19.95:

>>>; GET THEM HERE

More at-home workouts on the way

Want to get out of the house..

Come to Bootcamp, 45 minutes of NON STOP FAT BURNING
for lees than $22 per class..
Join here: http://www.southfloridafitnessbootcamp.com/payment-options/

Have a great week

The "C" word women HATE

2011-01-19T02:07:00.001-05:00

Hi Everyone,

We are talking about the C word today..

CELLULITE..

First what is it?

Well Wiki says:

Cellulite is a topographic skin change claimed to occur in most postpubertal females.^[1] It presents as a modification of skin topography evident by skin dimpling and nodularity that occurs mainly in women on the pelvic region, lower limbs, and abdomen, and is caused by the herniation of subcutaneous fat within fibrous connective tissue, leading to a padded or orange peel–like appearance

What does it look like?

Weight Loss May Worsen Cellulite?

The research, published in Plastic and Reconstructive Surgery, the official medical journal of the American Society of Plastic Surgeons, is based on a study of 29 women who enrolled in medically supervised weight loss programmes. These included low-fat meals and the extreme measure of bariatric surgery, such as gastric bypass and gastric banding. Seventeen of these patients (58%) experienced an improvement in the appearance of their cellulite, but nine (31%) saw their condition worsen.

The patients with the biggest improvements were those who lost the most weight and lowered their percentage of thigh fat. They also had a higher body mass index (BMI) to begin with and more severe cellulite.

Patients whose cellulite worsened started with a "significantly" lower BMI, lost smaller amounts of weight and had no change in percentage of thigh fat.

Those whose skin became looser after weight loss - losing its elasticity - also had worse cellulite. The average weight loss was 13.8kg (30.5lb). The study concluded that losing weight had "variable effects" on the appearance of cellulite.

John Kitzmiller, a plastic surgeon and co-author of the study, said: "Approximately 85% of women are affected by cellulite. Cellulite is not specific to overweight people but excess weight may worsen the condition.

"Although the appearance of cellulite diminished for the majority of patients, weight loss did not totally eradicate the condition. The dimples appear to be permanent features that lessen in depth as the pounds come off."

How do you get rid of it?

If you've wasted time and money on scam cellulite solutions, you're going to be happy – and sad – to hear what I have to say. The truth is if you want to
know how to lose cellulite, the answer has been right in front of your face all along.

And yes, it's the classic 3-step system of the right diet, the right exercise, and getting social support. There's nothing fancy, nothing expensive, and nothing magical about any of these.

Perhaps you expected me to promote some magical seaweed harvested off the coast of the Canary Islands only between November and December when the moon is full? Well, if that's the case, I'm sorry to disappoint you.

Instead, you're going to discover that it's possible for a woman to lose cellulite in her 40's, 50's and 60's, even when most women have given up on beating the cellulite curse.

Most women rely on long, slow cardio training, but in all my years as a trainer, I've never seen jogging build a better butt. In fact, most women joggers still have the same saggy butt and thighs problem as non-joggers.

And sometimes it's even worse (plus, they notice it more too, with all that thigh-rubbing during their long, slow cardio workouts).

Instead, women need to focus on interval training to lose cellulite from their thighs and resistance training to tone up their tush..

That's exactly what one my clients, a woman named Melanie, did it by switching to three short, but intense workouts per week. She Joined Bootcamp, and when she couldnt go to Bootcamp she used my CELLULITE REMOVAL SYSTEM and started with 20 minutes of total body resistance training and finished with 20 minutes of interval training.

Melanie found these workouts to be much more effective for losing cellulite than her old workouts of long cardio. Australian researchers have also found that interval training is more effective for burning belly fat in woman as well, even though the interval workouts lasted only half the time.

No marathon cardio sessions needed. Instead, her cellulite solution workouts focused on short, burst activities only. But none of this would have been possible without the support of her husband.

Most women don't know this, but social support is one of the most important factors in the success of any fat loss program. If you don't have someone motivating you, encouraging you, and holding you accountable, even all the magic in the world won't cure your cellulite, because at the end of the day, you still have to do the work.

Along with a 1600 calorie per day diet of whole, natural foods and the loving social support of her husband, Melanie was able to lose over 25 pounds in 12 weeks and dropped her body fat 7.7% to an all-time low of 16.9%. She lost 3 inches from her thighs and over 3.5 inches from her hips. It literally looks as though someone elevated her butt two inches and removed all the fat from her low back.

By getting rid of her cellulite and boosting her butt, Melanie not only changed her body but transformed herself inside and out. She now has the power over food, rather than it having the power over her, and she has her best-ever body, most women simply give up or continue to rely on cellulite scams to provide an overnight change in their body.

She is an inspiration to women everywhere who want to know how to lose cellulite.

There's no magic potion or pill. Just the right diet, exercise and social support.
AND NOW OUR DAILY DEAL!!!!!!

CELLULITE REMOVAL SYSTEM

[caption id="attachment_1585" align="aligncenter" width="400" caption="cellulite removal system"][/caption]

The Cellulite Removal System Inculdes:

A 7 Day Pre Planned 1,200 Calorie or 1,600 Calorie Meal Plan (Depending on where you are NOW)
A Cellulite Fighting Workout You Can Follow On Mondays
A Muscle Shaping and Toning Workout You Can Follow On Wednesday
A Fat Blasting and Calorie Burning Workout You Can Follow On Fridays to keep you burning fat All Weekend

Sunday thru Saturday your meals are planned, your 3 workouts per week are planned.

All you have to do is FOLLOW!

This System Sells for $97, but you can get it today as part of out DAILY DEAL for just $47

Your Meals Will be emailed to you in a PDF file you can easily print, and your Easy to follow Virtual workout will be in a password protected area of our Site..so that you can access it any time you want.

Again, it's on sale TODAY for $47

8 Metabolism Boosters for Fat Loss

2011-01-15T11:27:00.000-05:00

Your metabolism is your fat loss foundation.

It keeps burning and burning fat 24 hours a day...the only problem
is, do you have a fast metabolism? And if not, what can you do
about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day.
Children have faster metabolic rates than adults, and we all know
about the legendary metabolism's of teenage boys. That's the
metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age,
it doesn't doom you to gaining weight. It might even decrease 30%
over your life, but really, is that any reason to become
overweight? No way. Not when you can turn it around with a couple
of simple, proven techniques listed below...

Here are 8 possible metabolic boosters and the truth about whether
each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is
better for your metabolism. However, please note that 1 pound of
muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8
repetitions per set rather than traditional high-rep (12 reps)
sets. So stick to harder exercises (pushups and more advanced
bodyweight exercises) or dumbbell exercises.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein,
fiber, & fruit (& even veggies if you can fit them in) at this
time. This will keep your appetite in check till your next break or
even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in
young men on the first day of supplementation, but will this affect
last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to
everyone, but for health reasons, not for fat loss. The only way
you will lose fat with Green Tea is if you replace a 300+-calorie
Frappucino with an iced, unsweetened Green Tea. Otherwise, don't
count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

Fat burners are simply caffeine pills with a few other ingredients thrown
in. You'll get an increase in mental energy, but that doesn't mean it will
significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeezed into it

Claim: The body will burn calories warming up the water and the
lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with
ice cold water. If it sounds too good to be true - you know the
rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

Possibly true. Try and split your meals up into smaller meals that can be
eaten over the course of the day. This might be part of the breakfast magic...

7) Protein

Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).

True, but…

I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
vegetable protein.

8] Interval training

Claim: Interval training causes a greater increase in post-exercise
metabolism than regular cardio.

I certainly believe it.

And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original
interval training study from as far back as 1994 that showed
greater results from a shorter interval program when compared to a
traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and
that magic pills and potions don't work.

But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster
metabolism.

Click here to start firing up your metabolism today with TT workouts:

=> http://www.TurbulenceTraining.com
Turbulence Training was built to boost your metabolism,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. It worked for these folks!

"I Coach busy women with no time to look in the mirror, let alone
adopt a whole foods lifestyle or exercise yet already! And yet,
your Turbulence strategies show almost everyone that everyone has
all of the time they'll ever need to include exercise as a fun,
performance-promotion essential to their lives. This program is
amazing and plenty challenging because it is simple. Clear but lets
no one off the hook. I'm thrilled to say this is a great addition
to any woman's arsenal of what to do"
Ann G. Burgess, President, Pathfinders' Fitness by Design,
Arlington , MA

Get your very own copy of Turbulence Training & the Nutrition Guide here:

=> http://www.turbulencetraining.com/
"In November of 2005, I noticed that I had put on a significant
amount of weight. I had avoided getting on the scale b/c I was
afraid to see how bad the # was. With my job, I had many client dinners
frequently and I wasn't taking into the consideration of how much it was
impacting my weight.

I was still working out, but didn't have a solid program that I
committed to. I went to the gym when I had time. When I finally got on
the scale I noticed that my weight hit an all time high of 228lbs!!! Not good,
when I know my optimal weight for my frame is 210lbs.

The last 3 months I committed to Turbulence Training and made some
modifications to my diet outlined in the TT program. What I realized
is that the workouts were more intense, I burned more calories and
I made it out of the gym in less time then I previously did. This
worked well for my busy schedule and it was simple to commit to
this program.

After a 3 month commitment, I am happy to say I am now back at
210lbs and feel better then I have in years. All thanks to the TT
program. I have tried many programs and this is the most effective
and simple program I have ever used. I recommend to anyone that faces
the same busy work/personal life that I do."
Dion Guerin, Sales, Toronto

Are you going to let this stop you? (Seriously?)

2011-01-14T15:21:00.002-05:00

GUEST POST BY Craig Ballantyne, CSCS, MS

If I have been too subtle in the past, let me be absolutely clear
today:

The time to do something, the time to take action to transform your
body, improve your health and energy for your family, and
dramatically boost your confidence is NOW.

I am even more passionate about this issue today than ever before,
and with good reason.

In the last week I have received personal emails from so many new TT
members who are struggling with their weight, looking for miracles,
and ready to cave in to long, slow, dreadful cardio workouts...

Everyone around them, from the gym sales people to well meaning
friends, and even the "energizer bunny TV exercise gurus" are trying
to create fear that "without cardio you can't lose weight".

Baloney.

I'll spare you the details as you've probably heard them before, but
the most important fact is that you will not dramatically transform
your body and lose fat with long, slow, cardio workouts...you'll
lose only your time and money.

And nothing makes me angrier than what I saw at the gym on Saturday,
where a trainer was taking a beginner client through an excruciating
90 minute workout - including an hour of slow cardio (could you
imagine the gall of the trainer to charge a client to monitor their
cardio?!?!).

I almost ripped my workout journal in half from disgust as I
listened to myth after myth come out of this trainer's mouth.

"Long slow cardio for at least an hour..."

"Light weights, high reps, for about 30-45 minutes after cardio..."

"Add some more cardio on an empty stomach first thing in the morning..."

ENOUGH!

What is going to take for people to realize that this approach is
never going to work for them long-term?

Who has 3 hours per day to go to the gym?

Do they need to lose their family and friends before they realize
that there is a much simpler way of changing their body?

As Dave Kekich says in Kekich Credo #84, "Nobody gets old by surprise."

The time to change is NOW.

So what should you do?

1) Get started in the 10th Turbulence Training Transformation Contest.

There is no cost to enter and you can WIN $1000 by losing belly fat.

Here are all of the details to start:

=> Turbulnce Training
(Hurry, last day to enter is Saturday, January 15th.)

And remember: A 12 week transformation is only 0.3% of your life. If
you focus on learning about your body for 12 weeks it will allow you
to be lean forever.

The TT Transformation is the 0.3% solution you've been looking for.

2) Stick to the basics.

Sure it's easy to get caught up in the latest "weight loss craze",
but it is essential for you to never stray too far from the basics.

a) Keep and review your food journal regularly.
b) Use a proven, structured workout program that gets you maximum
results in minimum time - you don't even need a gym membership.
c) Surround yourself with social support at home, work, and online.

These are the most important factors in your fat loss success and
all of those are covered with Turbulence Training here:

=> Turbulnce Training

3) I want you to put a little urgency into your fat loss program.

IMAGINE: What if you had to lose 10 pounds in 10 weeks or you lost
your job, could you do it?

Imagine you had to go to jail if you skipped your workout to sit on
the couch instead - would you make that workout?

You just need to find compelling motivation to stick to your plan,
so spend some time in reflection on that - and find YOUR REASON.

We have had transformation winners from all ages and all walks of
life, including 44 year old Catherine from California, 58 year old
Guttorm from Norway, 44 year old Hal from America, and 28 year
old Emily living in Spain.

All of our winners have been busy, frustrated, intimidated, and
definitely skeptical of what Turbulence Training could do.

But they all had big plans. They conceived and believed that they
could make major accomplishments. And they lost 14, 27 and even 34
pounds of fat in just 12 weeks.

Remember...

Nobody gets old by surprise.

Nobody.

No one is in a "perfect environment" to transform their body. We all
have stress and time limits. That's why you need a proven plan. Not
one "made up" by an inexperienced personal trainer or your well
meaning but informed friends.

If our past winners can do it, so can you. If they can find a way,
so will you. You could live in Australia, England, Dubai, America,
Canada, Argentina, or anywhere else - we all have an equal chance to
transform our bodies and our lives.

So those are the 3 main things I want you to change today.

I have a lot of work to do to help you make this your best year ever,
and I'm working on new programs that will take you through the
contest to give you more results faster than ever.

Feel free to share this message with your friends and family if you
think it will help them.

One of my favorite contest winners, Guttorm, actually received
Turbulence Training as a gift from his wonderful daughter...and I
don't think it is an exaggeration to say that it has changed his life.

Please let me know how Turbulence Training is changing yours.

Click here to get your Turbulence Training workouts:

=> Turbulnce Training
You can - and will - do it.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

“Self Improvement Gifts 5 Offers 100s of FREE Personal Growth Related Products, Services & Memberships”

2011-01-10T22:40:00.000-05:00

I wanted to let you know today about a Self Improvement site that will allow you to download 100’s of self help gifts. And the best part is that it is absolutely FREE!

If you’ve had enough of plodding along year after year and you want to improve yourself to make 2011 your BEST ever year, then you need to go here: http://selfimprovementgifts5.com/go/1629

Self Improvement 5 will be open only for a VERY LIMITED TIME from January 6th to January 27th 2011. When you go there you’ll find a multitude of products – all FREE – provided by Self Improvement and Marketing experts from all over the world. Here is just a small sample of what you will find:

* How to Become an Advanced Early Riser - Steven Aitchison
* Turn Your Passsion into a book... - Warren Whitlock
* Total Wellness Guide - Craig Raphael
* COACHES: Create a 6-Figure Practice, Here's How! - Barb Wade
* Living the Rich Life - Julia Busch
* Achieve Your Dreams - Brenton Lindo
* I Have Value Meditation - Estra Roell
* Creative Visualization Mastey - Bruno Auger
* Wealthy You 2011 Vision Sheet - Nachhi Randhawa
* Find the Best Self Improvement Niches and More - Tuks Engineer
* Self Hypnosis Sessions At Home - Paul Mihai Pavel
* Wake Up to the Dream - Eva Gregory
* And TONS (OVER 700+) MORE!

Get all of these and 100’s more here: http://selfimprovementgifts5.com/go/1629

The organizers of the event are Stephanie Mulac, Carolyn Hansen and Dr. Joe Rubino.

Just briefly, this is Stephanie’s 4th Self Improvement Giveaway. Stephanie started this style of event in 2006. It’s in the form of a “Giveaway” which is sort of like a giant electronic trade fair where 100’s of experts offer their products free to the public.

Because it has become so popular, this year Stephanie has enlisted the services of Carolyn Hansen, renowned fitness professional, and Self Exteem Expert, Dr. Joe Rubino.

You only have to walk into any book store in any country to see how popular the subjects of self improvement, self awareness and personal development are. It’s a multi-billion dollar industry churning out hundreds of new books, audios, CD’s and other paraphernalia every year.

These can be very expensive but at http://selfimprovementgifts5.com/go/1629 you can pick this information up completely FREE.

With 2011 upon us, what better time is there than right NOW to set yourself and your business up for future success? This event is a life-changing experience for those who take it.

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If you want to grab the largest collection of self improvement and internet marketing products you’ll find ANYWHERE – all FREE – then go to http://selfimprovementgifts5.com/go/1629
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(Fitness Bootcamp)Daily Deal

2011-01-05T17:46:00.000-05:00

It's the First Wednesday of 2011...

and I know New Year Resolutions are on Everyones Mind

So A few Cool things for you...

"A real decision is measured by the fact that you've taken a new action. If there's no action, you haven't truly decided."
Tony Robbins

"How am I going to live today in order to create the tomorrow I'm committed to?"
Tony Robbins

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What will you look like in June after 6 month of training?

30 Day New Body Project

2010-12-29T13:26:00.000-05:00

===================================================

CAUTION: Only 18 (MAX) Individuals Will Be Selected

Do You Qualify to Be One of Them?

http://www.southfloridafitnessbootcamp.com/30-day-new-body-project/

===================================================

Hi

With 2010 winding down - you might be considering what you are going to

do to take your body and your health to the next level.

Quite frankly, I foresee in the next year (and beyond) that it will be even

more important to continually surround yourself with the right kind of information,

with the truth and with positive mindsets. It's my firm belief that the major shifts in the health and fitness industry occurring right now are the 'new normal' regardless of how much BS is out there. And the people in our group, collectively, will be in the best position to take advantage of these changes,

burn the most amount of fat, and develop NEW lean muscle tissue.

I look around the classes and my one on one clients and see Bodies changing and people getting healthier and having a better quality life style.

Many of which are having their best years ever. I don't think it's a coincidence or accident.

And I'd like to invite you to join us those people...if you qualify.

First off, you must already be SURE you want to change the way you look.

You must be certain that you are tired of being tired and feeling weak. You must be sure and ready

to take action and do the things you need to do to make those changes in your body you want.
The 30 Day New Body Project brings together 19 (18 of you + Me) , forward-thinking people with one goal...to transform the way they look in just 30 DAYS

For 2011 we do NOT think we need to waste anyones time and drag out results we have Now figured out can happen in weeks...Not months.

We're going to plan EVERY meal over the 30 Days, Delver the Most effective workouts that don't take 2 hours to complete. Track everything that we are doing, every meal, every workout, and MOST important interact everyday during the 30 days.

You can Join Here for just $397

Originally I thought of just testing this out on myself, but it's January and I know a lot of people wait till this time of year to make changes in the way they look, in the way they eat and try to embrace a new health lifstyle.

I have been researching for months, testing over and over..and NOW I know for sure I have found the answers I was looking for.

This will not be a fun and games diet and exercise plan. This will be the most advanced eating system I have created. That's why I am doing it too.

This is NOT for people who don't want to burn fat quick and might seem unconventional to some..

But guess what, what everyone else is doing works..but take months.

I want to go to Mexico in February..to the beach..so I need to burn fat and build muscle in 30 days.

So here it is an invitation to you to join the Group and transform the way you look in 30 Days

I will send all of the DATA via email..The meals, the workouts..we will communicate everyday.

I need to know what you are eating, I need to know if you are hungry, I need to know how much fat you are burning.

I will be ready to answer all you questions, and will create an email just for the group in the program.

Some might say $397 for a 30 day meal plan is to much..well that's NOT what this is and this is NOT for them.

You will have access to everythng I have for 30 days, You will have access to me for 30 Days, Your body will be changing and that's what you are paying for..RESULTS.

I originally thought of pricing this between $500-$700...and I will..but I have an intro price for those who are READY to take action and get in NOW

Join our group of 18 Strong for Just $397..price goes up to $500 Saturday January 1st

So if last years resoluions were a bust, do yourself a favor and invest in YOURSELF

>>JOIN HERE<<

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

My 2011 Fitness predictions

2010-12-28T01:27:00.000-05:00

Well well,

I'm back in the USA and ready for 2011.

So for weeks now I have been in the lab, with a pen a pad...wait no..that's a song

For weeks I have been researching..reading, and observing..looking to see what I am going to do to kick it up a notch and stay ahead of the trends in 2011..but before I reveal my predictions lets see what else is being predicted:

USA TODAY Says:

Looking for the hottest fitness trends? Try sweating through a boot-camp workout class. Or lifting weights. Or doing exercises to strengthen your stomach and back.

"Boot camp, strength training will top 2011 fitness trends"

FITSugar.com Says:

Buddy system: Many of us have a fitness buddy that pushes us to run faster, longer, and more often. Picking up on the benefits of a support system, gyms will start offering peer groups and increase its number of class offerings.

Most popular workouts: What people loved in 2010 will carry over into next year: boot camp-style workouts, Zumba, and TRX Suspension training will continue to be sought out, and interval training will get a big push in 2011.

Small-group workouts: Expect smaller classes next year, and this is a good thing. Your instructor will be able to give you more attention, and you'll be able to form a tighter bond with your fellow classmates.

The Amercican College of Sports Medicine says:

1. Educated and experienced fitness professionals.

2. Fitness programs for older adults.

3. Strength training.

4. Children and obesity.

5. Personal training.

Now my predictions..(The UNCENSORED Version )

Prediction #1

People are going to continue to spend their hard earned money on BULLSHIT that doesn't work. Late night infomercials, diet pill scams, the diet of the week...all things that dominate the 10 BILLION dollar Fitness market on things that don't work...They will continue to make things that make you feel like you are fetting something done when you and them know you are NOT

Prediction #2

People will continue to waste money on liposuction... Guess what even if you have the BEST plastic surgeon in the world, you will still have shitty eating habits, and you still won't be exercising they way you need to to get the results you want.

The average cost of liposuction $2,000-$10,000

Liposuction Cost Range:

Average Total Cost: $8,500
Surgeons fee: $5,000
Anesthesiologist: $1,200
Facility fee: $1,700
Hospital fee: $600

Prediction # 3

Physician referrals. This one is a BIGGIE!! Physician referrals, a key component of the Exercise is Medicine initiative, partner medical professionals with heath and fitness professionals to seamlessly integrate exercise into their patients’ lives.

Prediction # 4

Customers will get smarter...if you hire a plumber to fix your sink, you expect your sink to be fixed. If you hire a trainer to help you lose weight, you should lose weight. No more excuses a trainer should deliver and clients should also be willing to work. That means that you should stop lying to yourself if you are stuffing PIZZA in your mouth everyday for lunch and going to the gym and spending more time worrying about your attire than your workout

Prediction #5

Expect highly qualified and experienced fitness professionals to charge more. You want better results, higher quality fitness in your life, and over all better quality of life..then you should expect to pay more. And you should expect more..and be willing to work more. Yes my friends a REAL fitness pro will not charge you $10-$15 per session to train you if he or she is...run the other way

Prediction #6

No more games...I predict I will deliver more fitness results in 2011 that EVER before. I will also demand more from the people that want more this year...That mens I will make you work if you are one of my clients..

I think we are all tired of the "SAFE" stuff..it's time to break through..I'm looking to do things that are not normal..like 20lbs of Fat loss in 30 Days

“All life is an experiment. The more experiments you make the better.” —Ralph Waldo Emerson

“It doesn’t matter how beautiful your theory is, it doesn’t matter how smart you are. If it doesn’t agree with experiment, it’s wrong.” —Richard Feynman

My New Year Resolution is to Deliver Real Results...Fast...but I need to Test to make sure I deliver the BEST to you..

Who am I going to test these things out on first? ME!

Now, this email is going out to a couple thousand people and it will be on the blog...and I'm sure some of you might be thinking "Hey, I want to do that, I want to start 2011 and get results fast too"

So I will be changing what the Best Fat burning diet will be defined as, and I will changing what effective fat burning workouts look like...this will NOT be fun and laughs..but it WILL work.

You want to do this with me? I think I might take 10-15 people on this journey with me..

I will be doing this with you and we will share results with each other...I will do all the work, the research, plan diets, and workouts..(yes I will charge for this) all you have to do is follow the instructions and report the results to me. Not sure what I will charge yet but I don't want any slackers in this so expect to pay between $500-$750 for this 30 Day program..but I promise you this: By January 31st you and I will be LEANER.

If you are interested in being a part of this, email me or comment on the blog and I will get back to you

Guys:

Ladies:

DO you have a comment or question...leave it below

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

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My 2012 Fitness Predictions

Zumba, yoga, spinning make top 20 List

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Do fat burner pills work?

Over-the-counter weight-loss pills: Do they work?

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Over-the-counter (OTC) weight-loss pills: What you need to know

Do Fat Burners Really Work?

Your Workout and Your Music

"The Legendary TT Summit Metabolic Conditioning Bootcamp Workout"

The Bootcamp Fitness Daily Deal

Today we have 3 Super Cool Offers and a chance for you to save

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ONE on ONE FITNESS Coaching

The Truth About Bodyweight Cardio

WHAT ARE SOME OF YOUR FAVORITE BODY WEIGHT EXERCISE?

POST THEM BELOW...

Again

18 Fitness Bootcamp AB Exercises for you

The Fat Burning Checklist (part 2)

Running

Tae Kwon Do

Jump Rope

Stair Climber

Jogging

Basketball and Football

Swimming

GET READY FOR A BIG ANNOUNCEMENT TOMORROW!

Leave your comment below PEOPLE

The Fat Burning Checklist

Get ready this week I have something Special Coming.

New Classes at Boocamp and A FREE Private Training session

3 Fat Burning Workouts and 3 Fitness Deals

LEAVE US YOUR THOUGHTS

Free Hardcore Fat Loss Workout (Homework)

The HCG Diet vs. Bootcamp

The Miami 305 Workout in the Hangover Movie

Sandbag Fitness workouts for Bootcamp

USBT.com Says

Burn More Calories

Check out these 10 Exercises:

Try this Bootcamp workout or Both

Bootcamp Workouts of the Week

TT Bodyweight Cardio 3

Plyometric Exercises Bootcamp Workout

Friday fitness bootcamp Workouts

Two Things For Memorial Day That Will Prevent That Guilty Feeling

(Fitness Boot Camp) Daily Deal #26

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