Sunday, October 28, 2007

Is fitness A goal Or A Dream???

So what is it?

A Goal?

A Dream?

Think about it...

You may want to lose 10lbs of Fat or have 6pack Abs, but....
Is that your GOAL or is it to far fetched that it seems like a Dream?

Starting Boot Camp...Goal or a Dream?

Dream,meaning that you shrug it off and say, 'Pooey...I'm just
dreaming. It will NEVER happen'

Guess what?


Yeah I said it..HA...YOUR RIGHT

If you say it is NEVER going to happen then it isn't..BUT..if you
throw a little 'Commitment' into it, it becomes a actionable goal.

Why would you, WE talk ourselves out of anything?

Why would we say 'NO' to ourselves?

Let everyone else say it, but PLEASE don't say NO to you no matter

Be persistent with YOURSELF and the goals you wish to achieve.

Goals with persistence, hard work and positive thinking,
will always be achieved.

Starting RIGHT NOW think of two of your Fitness goals...

Right them down.

Are they weight loss related or personal health related.

Now, figure out HOW you are going to accomplish them.

What is it going to take? Will it take a month, two months, a year
to accomplish?

Whatever that answer is DO NOT GIVE UP. If it is one-year, then you
are aware of it up front. If you achieve your goal in less than a

Why am I telling you all of this?

That's what We Do at Results 4 Sure Private Fitness Coaching and South Florida Fitness Boot Camps...Help you reach your Goals!!!!

STICK WITH YOUR GOALS, and they WILL come true.

Trust me...the last few weeks have been crazy here and it is all
due to accomplishing goals and NOT giving up.

Don't give up on YOU and don't give up on your goals!

Join Boot Camp Here

Monday, October 22, 2007

Let's Talk

Let's Talk....

First, You might get this a few times, I'm sending it out from different email addresses to make sure that you get it. So Please take a few minutes and read it.


I know when you all get to boot camp your goals are different. And I know that you might have some hesitation in doing everything that I ask you to do, but let's look at the FACTS.

When you go to a Doctor and he/she write you a prescription be it for meds or a cane or therapy, what ever the do it.

Now lets look at FITNESS (that include weight loss,fat loss,more energy, lean muscle), no matter where you read it or who wrote. Fitness has 3 components to get RESULTS:
1. The RIGHT Amount of Cardio
2. Resistance Training

I control the first 2! I plan on you only doing the Boot Camp(if you do more great), so I know what you are doing for Resistance Training and Cardio. I know each class burns 400-500 Calories and I know your HR is in the 130-140 zone(give or take). There is know way around it.

Now The Eating. Everyone gets information on how to eat to support the demands, not only for camp but for the day too.

There is a certain amount of food that your body needs to Function, weight loss or not, You still need this food. Add exercise and that need goes up. If you believe that eating less food will give you results, then that's ok, but you won't be maximizing your Fitness.

What would happen if you ate more? Let say that week (WEIGH YOURSELF WEEKLY NOT DAILY) anyway let say you didn't lose any weight. ate more and didn't gain any either.

How weird do you feel when your clothes fit looser and everyone is telling you, you lost weight but the scale has not budged or says you only lost 1lbs.. Did you ever think that maybe you lost 5lbs of Fat and gained 4 lbs of muscle. That to means says 9lbs change.

I know it's a weird concept, Eat More to Weigh Less, But It Works...Just Do It.

Remember Fitness Is A Lifetime Commitment,

See You At Camp

Sunday, October 21, 2007

You don't need slow boring cardio for fat loss

Another nail in the "aerobics for fat loss" coffin!
Hey Everyone,

I recently read research that showed optimal fat loss training should not necessarily include steady state aerobic work. (this presentation will be available on DVD soon).

I just came across a new study that further supports what I've experienced. Some of this might look like jiberish ( I like to state FACTS) but make it to the end, read it all.

"Basically the results suggest that 3 x 20 mins of intervals for 15 weeks (8s on 12s off) resulted in significantly greater fat loss than 3 x 30-40 min of aerobics at 60% V02 max for the same time period.

About 3 x as much in fact.

Fat loss following 15 weeks of high intensity, intermittent cycle (like Our Boot Camp) ergometer training
Trapp EG and Boutcher SH
University of New South Wales, Sydney, Australia

Previous research has shown that five bouts per week of intermittent high intensity exercise (HIIE) resulted in significantly greater fat loss compared to continuous steady state (SS) exercise (Tremblay et al., 1994).

Purpose: This study examined the effects of three bouts per week of HIIE on fat loss among sedentary young women.

Methods: A total of 45 females, (19–26 years) were required to undergo pre- and posttraining testing including a VO2max test and DEXA. Subjects were randomly assigned to HIIE, steady state, or control groups. Exercising subjects exercised three times a week for 15 weeks under supervision. The HIIE group did 20 min of exercise (8 s sprint, 12 s recovery), whereas SS exercised at 60% VO2max for 30–40 min. Dietary intake was regularly monitored through food diaries.

Results: Mean change for the HIIE group was: total body mass (1.51 ± 3.6 kg), fat mass (2.5 ± 2.6), %body fat (2.6 ± 2.3%), trunk fat (0.14 ± 0.21 kg), and VO2max (0.43 ± 0.16 l/min).

Mean change for the SS group was: total body mass (0.1 ± 2.3 kg), fat mass (0.4 ± 2.1), %body fat (0.6 ± 2.9%), trunk fat (0.1 ± 0.2 kg), and VO2max (0.35 ± 0.06/min).

The control group did not change on any variable.

Conclusions: Twenty minute of HIIE, three times a week for 15 weeks led to significantly greater fat loss compared to steady state exercise.

Anyone who is still using steady state aerobics as the cornerstone of their fat loss program are woefully behind the times."


Basically The Study Shows Interval Style Workout (Boot Camp) for Short Periods of Time (45 minute) 3 times per week, lead to GREATER Fat Loss, Than Long Boring Cardio.

Miami and Pembroke Pines Fitness Boot Camp Starts Oct 29th get More info here

Wednesday, October 17, 2007

5 Steps to Health Weight Loss

"5 Steps to Healthy Weight Loss!"

The key to successful healthy weight loss is to make some permanent, realistic eating and lifestyle changes.

1. Don’t starve yourself. Eating small healthy meals throughout the day lessens the chance that you’ll start snacking on candy or fat-laden fillers.

Try to eat five small meals per day, instead of three large ones. That way you avoid becoming too hungry and there’s less danger of you reaching for something sweet when your blood sugar levels are lower.

2. Never skip breakfast. A good breakfast actually helps to kick-start your metabolism. And by eating right first thing in the day, you'll be less likely to pick unhealthy choices later on.

So make the time in your morning to eat a balanced meal before tackling your busy day. It will not only give you the energy you require, it will also help you stick to your weight-loss plan

3. Write your grocery list in advance – and stick to it. Never shop on an empty stomach. It will only encourage you to splurge on unplanned treats Leave the kids – and the potential for impulse buys – at home.

Avoid the confectionery aisle. The easiest way to avoid temptation is not to encounter it in the first instance!

4. Don’t go to parties or functions hungry. It can take up to twenty minutes for your brain to recognize that your stomach is full.

When you’re hungry you tend to eat quickly which can lead to overeating. Having a nutritious snack before going out will make it easier to say no to fatty, sugary party foods.

5. Stay hydrated. Most people have a hard time telling if they are hungry or just thirsty.

Among other things, being dehydrated is just setting you up to overeat. Be sure to drink plenty of water throughout the day

When it's time to shed fat fast and reveal a lean hard body - you NEED the BOOTCAMP program.

South Florida Fitness Boot Camp

BOOTCAMP includes:

A COMPLETE four week training program that covers EVERYTHING:
Exactly what to eat
Exactly what cardio training to do
Exactly what weight training to do
The EXACT exercises sets, reps, rest periods - everything you'll need for success!

South Florida Fitness Boot Camp

This program covers in detail EVERYTHING needed to shed pounds of fat rapidly.
So if you are ready to take your training and your physique to a new level and strip off the fat - BOOTCAMP is for you. The
*it's time to get lean and get ALL the attention.

Sunday, October 14, 2007

The 80/20 rule and the Girl in the black dress

The Girl in the little black dress...
Remember the girl at the New Years Party last year?

The one with the little black dress? And the body that everyone was talking about ?
The one that every other woman at the party referred to as "b*tch..." ?

She trained and dieted HARD for weeks before that party.... and it totally paid off...

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

Ten weeks to the next New Years party ..... will this year be different?
Why Boot Camp?

Boot Camp is my method of doing strength training
and interval training in one workout. So that you get in and out in 45 minutes.

We use medicine balls and dumbbells,... The TRX and Body weight exercises,..Core Stregth and Steps....JC Bans and tubing

We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are
not doing long, slow cardio sessions and we're not doing 5 or 6 day
per week bodybuilding training programs.

It's like the old business principle - 80% of your results come
from 20% of your efforts - so why do endless amounts of cardio and
redundant strength training exercises?

Do only what you need to do To Get Results!!!!!


Wednesday, October 10, 2007

Political Fat Loss????

Hey Everyone,

Do you know who is your worst enemy in the fight against fat?

Well-meaning, politically correct, fitness professionals that don'twant to make you feel bad for being lazy and eating crap. That's who.

They write articles about how "diets are bad", how you can liftsoup cans and get fitness model arms, and how you should exercisein the nice and easy "fat burning zone" to get results. Basically, they give you what want to hear - plenty of excuses foravoiding hard exercise and strict nutrition (the real keys to fatloss).But I don't. You'll get no such excuses from me.Here's the real deal on fat loss. You have to work hard in yourworkouts and even harder on your nutrition if you want results. can take the politically-correct easy way out and have the samebody in 3, 6, and even 12 months from now. Love me or hate me, I promise you results. Let's take a look at whythe PC-solutions don't work...

Q: I've been told to exercise in my "fat burning zone". What's thebest cardio method for weight loss.

Answer: Cardio is not the only solution!!!

Clearly it adds to the energy deficit and overall calorie balancethat favors fat loss. BUT it's not the "be all & end all" of fat loss success - and thatis anecdotally supported by the number of overweight distancerunners. I almost never recommend long, slow cardio...simply because no oneI train or consult with has the time for this, and it doesn't workany better than shorter, less frequent, more intense intervaltraining sessions.

Five or six days of 60-minute cardio sessions in my fat-burningzone? Yeah right, like anyone has time for that.If I told you that you could get the same results (or better, asrecent research suggests) in three 45-minute interval sessionseach week as you could from three or five 60-minute slower cardiosessions each week, which would you choose?

Yes, intervals feel about 10x's harder than regular, slow, boring cardio. And yes, you won't be able to read your people magazinewhen doing intervals. And you might breath a little heavy. So ifyou're worried about sweating, than maybe fat loss isn't for you.But if you don't mind going against the crowd, intervals are worthevery second for the superior results.

Q: Should men and women train differently for fat loss?

Answer: Nope. Next question.

Seriously, the answer is no, but just to add to that, men and womendon't have that many differences when it comes to fat loss, so theyboth do well with the Boot Camp style workouts.

Now here's one reason why Boot Camp may actually work better for women than men... More women tend to start Boot Camp after having spentmonths or years using slow cardio and light (if any) weights.

And I could not be any happier - because when these dedicated womenstart using the shorter, more intense strength and intervalsessions they make rapid progress and make me look like a genius. The accolades come pouring in...I have many testimonials from womenthanking me for saving them TIME while helping them finallybreakthrough stubborn fat loss plateaus (and eliminating the painfrom their overuse injuries that occurred due to high volumes ofcardio).

Their words make me feel like a million bucks because the Boot Campworkouts are making these women feel like a million bucks.

That being said, I sometimes make small changes in the Boot Camp workouts toadapt to a woman's pre-conceived notions about strength training.Some women are very hesitant to lift weights.

But you and I knowthat is necessary for body-sculpting, fat loss, and health benefitssuch as building bones. So what I do is sub a few (not all!) of the weight exercises outand replace them with equal intensity bodyweight exercises.

Somebodyweight exercises can be classified as traditional strengthexercises (i.e. for a woman that can only do 5 full pushups, thepushup exercise is almost a max strength exercise). But women "mentally" deal with this type of strength trainingbetter than putting a dumbbell in their hands. On the other hand, some bodyweight exercises provide more of aninterval training effect (i.e. bodyweight squats).

Get Started here: South Florida Fitness Boot Camp

Either way, bodyweight exercises can put turbulence (i.e. "stress")on the muscle and boost metabolism and help ALL clients get theresults they want and deserve.

Q: What differentiates Boot Camp from other programs?

Answer: That's a tough question to answer, as there are other systems outthere that give impressive results in an acceptable time frame. I will say this however, I am extremely dedicated to My Boot Camp Style times intervals , the entire "fat loss" cause, and getting in shape NOW!

One of the factors behind my dedication is that I find the generalconcept of fat loss to be so simple, and yet millions and millionsof people around the world have an incredibly difficult timeachieving their goals. I want to give them every possible resource available to them tohelp them succeed.

So I am constantly tinkering with new workouts, exercises, andinterval methods, and interviewing other trainers and nutritionalexperts for every single little fat burning advantage I can find.

And that comes through in what I offer to the Boot Campers and clients that use my programs. I said in a past newsletter that "Fat loss is easy, once yourealize how hard it is." You have to respect that it's notsomething you put on "auto-pilot".

"Taking the stairs at work instead of the elevator, parking 100extra feet away from the door, and subbing 1% milk for 2% milk isnot going to help you lose 13 pounds of fat in a year like thepolitically correct articles suggest.

"You need a politically-incorrect plan to eat right 90% of the time(i.e. saying "no" when an office-mate brings in donuts) and youhave to have the best workout plan available to you if you want toget the most results in the least amount of time. And then you still have to have a plan to help you stick to thoseplans - and that should involve a social support group.

There are many tricks and tips to success, so you always have to keeplearning and trying to improve. And that's what I help with in myprograms and newsletters.

Join Our Boot Camp here: South Florida Fitness Boot Camp


Use short workouts and enjoy your life!!!!

Sunday, October 7, 2007

What's Your EPOC

In order to lose body fat, you must burn off more calories than you consume. Despite the proliferation of diets- low carbohydrate, low fat, high protein, high carbohydrate etc this simple rule remains. I don’t want to talk about nutrition here as this is more than adequately covered in another chapter in this book, but suffice to say the caloric balance is still important.

I’ve lost count of how many times I’ve heard people say “I barely eat anything – I eat like a bird and I still gain weight”. Oh really. You are eating fewer calories than you need and your body is gaining weight? Impossible. This violates the law of thermodynamics. Usually it’s a case of not really being aware of how much you are actually eating. Because let’s face it – if your body was capable of producing body weight from nothing, then we better get you sent over to NASA or UNICEF immediately – with magical genes like yours, we might just be able to solve the Third World’s hunger problem.

Fat loss is all about caloric expenditure. We must burn more calories than we take in, and the real key to doing this, as mentioned before, is not aerobic training, which will burn calories while you are doing it, its anaerobic training, which burns calories while you are doing it AND increases the calories burned for hours afterwards. In the case of weight training, if we build muscle and keep it, that burns calories forever more. Even when you sleep!

The key with anaerobic training is what is known as EPOC. Anaerobic exercise burns a ton of calories while you are performing it. However, the metabolism remains elevated following this type exercise. This was, at one time, referred to as the oxygen debt, but is now referred to as the excess post-exercise oxygen consumption (EPOC). The recovery of the metabolic rate back to pre-exercise levels can require several minutes for light exercise (aerobic training), several hours for very heavy exercise (anaerobic cardio training), and up to 12 to 24 hours or even longer for prolonged, exhaustive exercise (interval training or circuit weight training).

The EPOC can add up to a substantial energy expenditure when totaled over the entire period of recovery. If the oxygen consumption following exercise remains elevated by an average of only 50 ml/min or 0.05 liter/min, this will amount to approximately 0.25 kcal/min or 15 kcal/hr. If the metabolism remains elevated for five hours, this would amount to an additional expenditure of 75 kcal that would not normally be included in the calculated total energy expenditure for that particular activity. This major source of energy expenditure, which occurs during recovery, but is directly the result of the exercise bout, is frequently ignored in most calculations of the energy cost of various activities. If the individual in this example exercised five days per week, he or she would have expended 375 kcal, or lost the equivalent of approximately 0.1 pounds of fat in one week, or 1.0 pounds in 10 weeks, just from the additional caloric expenditure during the recovery period alone. This is the key to maximizing the return on your exercise investment.

The next obvious idea is – if you trained the next day while your metabolism is still elevated, will we have an even higher return – is the effect accumulative? Is the whole greater than the sum of the parts?

Science has yet to give us an answer, however in the real world, I think so. I have seen amazing results with my clients using this exact protocol.

Interval training

So is there a better way of performing cardio workouts to prevent these adaptations, and rapidly improve fat loss results? Yes. The key is to perform what is known as interval training or Boot Camp.

Interval training simply refers to a series of intense activity separated with short rest periods. Through using interval training you are able to exercise at a higher intensity without getting tired. In other words – because we alternate the periods of high intensity work, with periods of lower intensity work – you are able to do much more work in the same time period than you were before.

The beauty of this is as you improve, the work intervals can get harder and harder, and the recovery intervals can be shortened, or performed at a higher speed. In fact, there is no end in site, and no downside to interval training (other than it is really hard).

Thursday, October 4, 2007

Ten-Hut! Boot camp! --

Ten-Hut! Boot camp! -- "Ten-Hut! Boot camp! By Diana Morse Of The Morning Call October 2, 2007 Article tools E-mail Share Digg Facebook Furl Google Newsvine Reddit Spurl Yahoo Print Single page view Reprints Reader feedback Text size: It could very well be a new recruit's worst nightmare: showing up late for the first day of boot camp. Though I've never been to military boot camp, I had preconceived notions -- developed from watching movies -- about FitQuest Fitness' new Boot Camp workout. If the classes were anything like the workouts in those movies, they wouldn't be easy. The schedule certainly fit a boot-camp regimen. A series of 12 intensive 45-minute outdoor classes, held three mornings a week, whatever the weather, beginning at 5:45 a.m. "

Tuesday, October 2, 2007

Is it better to workout on an empty stomach or eat

The debate goes back and forth on whether or not you
should workout in the morning on an empty stomach to
burn more calories as fat or whether you should eat
something light and fast digesting to get you through
the workout.

Metabolism Makeover

Let's do a quick review of the research that is out

First off you are in a fasted state because you haven't
eaten anything since the night before. The theory is
that you will burn more calories as fat because of

The science shows that your workload capacity is
decreased because you don't have the energy that is
needed to push your intensity for your workout.

This results in less overall calories burned. Your
body may also rely on the muscle to be used for energy
because it can take up to 20 minutes for fat burning to
actually begin.

So now you have reduced your metabolism because your
body is burning up muscle and burned less calories
overall because of a reduced workout.

Neither are what you set out to do. Now lets eat
something before our workout and see what advantages it

* You can sustain more intense and longer workouts.
* Burn more overall calories in a given workout.
* Improve lean body mass rather then reduce it.
* Provide the necessary nutrients to start the
recovery process and enhanced progress.

The most common excuse is that you don't have time to
eat something before a morning workout because it is so

Well, here are some foods that destroy that excuse.

* Banana
* Fruit Juice
* Pre-workout Shake
* Yogurt
* Energy Bar

When you have fasted for many hours your body is
craving fast digesting nutrients to get the metabolism
kick started on working properly. So you want to
choose foods that meet that need.

Science has proven that by eating some type of protein
and carb before a workout can actually have anabolic
effects for that workout. All you need is 20-30
minutes before a workout to consume a Pre-workout Shake
such as Progade Varsity. A Pre-workout shake should be
the same nutrient profile as a Post-workout shake.

It's job is to digest quickly and supply the nutrients
your body needs to effectively fuel your workout and
get a jump start on the recovery.

If you have 30-45 minutes before a morning workout then
Prograde Cravers makes a great choice because again it
combines healthy carbohydrates and protein to digest
and be utilized effectively.

To put an end to this theory. You will burn more fat
if you don't eat before a workout is not true!

Eat some type of food that contains carbs and protein
before a workout even if it is first thing in the
by JH

Metabolism Makeover