Sunday, December 2, 2007


Goal setting is still hard for some people. I'll often meet clients who are interested in losing fat and decide that they will start daily cardio, weight train four times per week, eat six small meals, cut calories by 20% and reduce their carb intake.

These are great goals -- but most people are trying to do too much at once. The solution to this is to use the goal snowball effect. Here's how to do it:

1) List five or six behaviors you need to improve or change to reach your goals. What do you need to be doing that you're not doing? What bad habits do you need to kick? What good habits do you need to instill?

2) List these things from easiest to hardest.

3) "Maintain" all your other goals and focus your attention on the first thing on your list (the easiest one.) Spend two weeks just focusing on achieving that goal so that it becomes a habit.

4) Once that change has been made and ingrained, move up to the next item on your list and focus your efforts there.

5) One by one, knock out these changes and/or goals.

For example: Maybe you sleep late. First goal might be to get up 30 mins earlier every day.
Second goal might be to go to the gym as soon as you wake up - and go four times a week instead of three.
Third goal may be to make sure you always eat breakfast.
Fourth goal? Reduce portion sizes at 3 out of 5 meals...and so on.

So in 10 weeks or so - you're getting up earlier - never missing a workout, have done an extra ten workouts, and eaten breakfast everyday (which is a key factor in fat loss) while consuming less calories overall. These goals would "snowball" into a bigger overall effect with long-term success whereas trying to do all things at once would likely result in short term failure.

Wouldn't it feel great to go to the next family gathering or office party in that little dress or those pants that you love, but don't have a chance of squeezing into today? Wouldn't you love to have everyone talking about how much weight you've lost, instead of whispering about how much weight you've gained? Well, here is your chance."


Good news!
By popular demand, You can Join Boot Camp for 3 Weeks

That's right, The Holiday Season is Here, AND Your New Body is Just 3 Weeks Away. That's plenty of time to get your body moving and transforming

... As Usual, with a 100% brand-new "Bootcamp Workouts!"
You can save some money still get 3 weeks of Boot Camp and Get Your Body Changing before The New Year.

Last time I offered 3 weeks, it was full on Monday.

That's right you can start THIS Monday Morning in Miami, We have classes at 6:15am,7am or 8am, Evening time too in Pembroke Pines at 6:30pm, and we plan to show you...
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!
... plus tons more!
In fact, I'm going to make sure you get the SAME "30-Day Boot Camp Nutrition Plan" that some of my most successful students have ALREADY used to lose 10, 20, even 30 pounds and put on some lean muscle...

... And every "action item" in this plan comes straight from my time tested and proven techniques for "Timed Circuit Intervals".

So don't wait to enroll Now for the next 3 weeks and START Monday.

before this camp sells out, too!

And if you have questions, email or call
Hope you can make it!

Rafael Moret,CSCS,NASM-CPT

P.S. I want to be very, very clear.... This bootcamp is NOT just for "Advanced Exercisers Only"... It's for anyone who wants to change the way they look in the next 21DAYS.

To find out how, visit:

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