Thursday, April 29, 2010

Should you mix your fiber with your coffee

Hi Everyone,

Some quick updates...

#1 I will have my 10 Day Detox Meal Plan on sale for 30% OFF on Friday April 30th...That is my famous Lose 10lbs in 10 Days Formula...Normally it goes for $175...but remember this is a Detox Meal Plan...and it WILL renew your metabolism.

More about it tomorrow

#2 For those of you that didnt see how to make the Hot coffee shake...and you want to cut cream and sugar out of your coffee in the morning...check it out:

#3 What does your fiber intake look like:

Choosing foods that are high in fiber is a great way to maintain your weight and keep your digestive system healthy. High-fiber foods essentially include whole vegetables, whole fruits and whole-grain products.
Dietary fiber helps to fill you up and keeps you satisfied longer after each meal, so losing weight is much easier - plus many high-fiber foods are also low in calories. Sounds great, right?

Why You Need Dietary Fiber

High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods.

Dietary Fiber
Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.

Types of Dietary Fiber

Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool.
This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.
Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers called beta glucan bind to bile acids which contain cholesterol. A high-fiber diet with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.

High-Fiber Foods

According to the Institute of Medicine:
The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.

People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.
Here are some examples of delicious and healthy high-fiber foods from the USDA National

Nutrient Database:
one-half cup cooked navy beans - 9.5 g
one-half cup baked beans, canned - 9 g
one-half cup cooked lentils - 7.8 g
one-half cup cooked black beans - 7.5 g
one-half cup dates - 7.1 g
one cup raisin bran cereal - 7 g
one-half cup cooked kidney beans - 6.5 g
one-half cup cooked lima beans - 6.7 g
one-half cup canned tomato paste - 5.9 g
one-half cup cooked garbanzo beans - 6.2 g
one-half cup bean with ham soup - 5.6 g
one-half cup frozen red raspberries - 5.5 g
one medium bran muffin - 5 g
one-half Asian pear - 5 g
one-half cup cooked artichoke - 4.5 g
one-half cup frozen peas, cooked - 4.4 g
one cup oatmeal - 4 g
one-half cup frozen mixed vegetables, cooked - 4 g
one-half cup raw blackberries - 3.8 g
one-half cup canned pumpkin - 3.5 g
one-half cup cooked whole-wheat spaghetti - 3.4 g
24 almonds - 3.3 g
one apple with skin - 3.3 g
one-half cup cooked barley 3 g
one cup broccoli - 2.4 g
one red sweet pepper - 2.4 g
one nectarine - 2.3 g
28 peanuts - 2.3 g
one slice whole grain bread - 2 g
15 walnut halves - 2 g

Fiber Supplements
Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn't replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.

Provided by Shereen Jetvig

#4 How did your workout go this week? If they were half a** ss then you should have been at bootcamp...join now at and start Monday

I'll be back tomorrow with out big weekend promo on our 10 Day Detox Meal Plan

Rafael Moret,CSCS, NASM-Cpt

Sunday, April 25, 2010

What's holding you back?

Happy Sunday,

We all have Goals..would you agree?

Life goals, career goals, family goals, and of course health and fitness goals...

Would you say sometimes you feel something is holding you back?

Maybe...lack of time, work gets in the way, the kids, your wife, your husband...what ever the case is..or you.

Maybe you get in the way, have you ever wanted to do something and said "YES! I want to do that, but I can't now, because..."

Simple things...

"I want to go on a vacation, but I'll wait till the kids are older"
"I want to join the gym but I need to lose weight first"
"I want that promotion at work but I cant now cause I don't want to stay at work late"
"I want to start eating better but I can't afford to go on a diet"
or one of my favorites..."I want to join your Bootcamp but I need to get in shape FIRST"

Really?....REALLY?...I want to ...but.,..I want to...but ,I want to...BUT

I was reading this on Christopher Guerriero's site today:

"Every great man or woman in history has become great because they knew how to focus their efforts and reach a few strategic goals in their life.
Most of those people became great by taking small daily actions towards those goals, then leading-by-example.

A mother of 4 learns to eat healthy, and her daily actions instill that greatness into her children, who use that to lead healthy, energetic, successful lives.

A father of 2 young girls decides to cut out television from his life and replaces that time with reading inspirational books and playing with his kids. His daily actions teach his girls to lead enriching, fulfilling lives.

An entrepreneur decides to write a book, and his daily actions leave a lasting legacy and guide his employees to become leaders within his company.

But all of that sounds like a lot of work. Here’s how to make living a life of greatness – easy…

Stop focusing on the big picture, and simply live your life according to your Theme.

Don’t have a Theme for your life? Then it’s time to get one – and make it something that will drive you forward.

Starbucks theme is “Rewarding Everyday Moments”.
Nike = “Authentic Athletic Performance”
Whether you know it or not, you’re living your life according to a theme – and your current theme has you caught in a cycle of results.

Your theme might be “eat until I burst” – so your results are going to be less then healthy :-)

…or your theme might be “leave the office 10 minutes early”. But again, that theme won’t bring you success.

Here’s what I propose – we all create a new Theme for this year. A fun theme that’s going to keep us chugging when all the other little engines are calling it quits.

Want to know what this year’s theme is for me?

"Keep Moving Forward"

When you’re working on a dream, you’re living on the edge. There are going to be long days, probably some sleepless nights, and plenty of times that you’ll doubt yourself and want to give up."

So, you have been planning on starting and exercise program, but haven't...
Go to click on the payment options...I have added NEW options.

You know someone who is putting it off but wants it and needs it... go to my blog:

Here you will find an option that will let you buy as many visits as you want for a friend AND I will match the visits you buy for them...for FREE..

Need help with your eating...we have a 10 Day Detox Meal Plan...A 14 Day Fat Loss Meal Plan...and A 28 Day Extreme Fat loss Meal Plan...

You have options,

So what you tried other stuff and it failed, so what you joined the gym and you don't what you deep down inside are sabotaging yourself and think you can't do it.
Think about this...I have been a fitness coach for 15 years...this is what I do for a's how I earn my income...if I could not deliver results, don't you think I would have gone under a long time ago..

I really enjoy what I do...and it gives me a GREAT sense of satisfaction to hear results people get..


I feel so much better
I fit into my dress
I'm sleeping at night, now
I have more energy
or the occasional I really like coming to camp
This email today is more than just a come join Bootcamp cause you want to get in shape by the summer, this is about putting and end to making excuses.

Stop letting things hold you back.

and if you want to get a start on your fitness goals...yes join Bootcamp now ( ) can start tomorrow

But everything now..even if it's just a small step toward it.

Don't let ANYTHING Hold you Back anymore..


Rafael Moret,CSCS, NASM-Cpt

Friday, April 23, 2010

I think you will like this...

Happy Friday

It’s ALWAYS nice to get gifts…

It feels good to receive things…

But how much BETTER is it to GIVE?

Doesn’t feel great to give someone something?

The look on there face when they get it…

At least when you give them something good…J

Let me ask you a question…when was the last time you gave someone something with out expecting anything back???

Well every once in a while I like to give too…

So this is what I’m proposing…

Have you ever told one of your friends about your Bootcamp classes and they say “woo I would like to try that” but they never do…

I know some people are not willing to invest in their health like you have…but it’s time to get them involved and I’m going to help you…

Buy a Friend or family member 1 visit to Bootcamp and I will match your gift.

What that means is, if you but someone a visit to boot camp I will give them one. If you buy them 5 visits I will give them 5. If you but them 10...I will give them 10

How much does 1 visit cost? $22..

If all I want to do is give something, why don’t I just give the visits out? I do..ALL the time.

And what I have learned is, that people that have never been to camp or exercise regularly do not value a complimentary visit to boot camp and they don’t use it.

I want people to use them…so if you buy someone a gift for some visits to your boot camp and I just happen to match your gift…the you get to give someone something unexpected and I get to give the gift of health and fitness.

So this is what you do..

Click on this link: Give the Gift of Bootcamp

Chose how many sessions you would like to buy, and after you purchase them, I will email you directly to find out who these visits are for, I will then let you decide how you want to surprise them…If you would like a gift certificate we can have one made for you, if you would like me to call them I can do that too.

This is your chance to give someone something that will do them good, and get double the value.

There is no time limit on this or limited number of people that can do this…this is just a chance to give a gift.

Here is the link again: Give the Gift of Bootcamp

Have a great weekend.

PS…The March of Dimes walk is tomorrow…9am…I hope to see you there…if you can’t make it please make sure you donate here:

Rafael Moret,CSCS, NASM-Cpt

Wednesday, April 21, 2010

What is your Core? + Hollywood Beach Bootcamp


Quick question...

I'm planning on opening a Bootcamp on Tuesday and Thursday on the Beach at 7:15am..

What do you think Ft. Lauderdale...or Hollywood...

Let me know in the comment box below...

I have something SPECIAL for you if you do...


Do you know where your core is?

"Six-pack" abdominals are only a small part of the total core area. Most people are confused when it comes to knowing exactly what their body core consists of. Some think it's just their abdominal muscles, others think it's their back, while others just don't know.

Let's explain it here.

Your body core is made up of the middle section of your entire body. It starts at your shoulders and goes all the way to your groin - in both the front and the back. I like to use the core of an apple as a visual example.

Therefore your core will include your pelvis, abdominal muscles (including the obliques), your upper, middle and lower back and the muscles that make up your chest; not just the "pooch" that women refer to or the beer belly men make fun of!

It is this core that offers stability, balance and flexibility. That's why when you are performing abdominal flattening exercises you must make sure that they are good abdominal exercises that also develop your core.

Just because an abdominal exercise or piece of infomercial abdominal equipment is said to be good for your abs, it may not be if it doesn't help your body core become stronger.

Every time you move your core comes in to play. Even when performing simple tasks, such as rolling over in bed at night, combing your hair or competing in some type of athletic event. If your body core is not properly conditioned through good abdominal exercises in addition to exercises that work the rest of your core, it will limit your physical abilities.

You cannot focus on one aspect of your core such as your abdominal muscles and not pay the same attention to the rest of your core. If you do, you will at the very least end up with a muscle imbalance, which can lead to injury.

Effectively exercising your body core muscles will improve the effectiveness of movements in your limbs. When you create a secure, strong base for all of your muscles you can optimize your results for each one.

Come train your CORE at Bootcamp with us:

Tuesday, April 20, 2010

You DID great Yesterday! + 5 Exercises to make your abs Sore?


A few quick notes today...

Number One GREAT JOB to everyone at Class yesterday...2 reasons.

#1 You Showed up...Mondays are tuff sometimes..but #2 I TESTED yesterdays workout twice...maybe it was not the hardest we have EVER EVER done, but certainly the one that recruited the most amount of combines muscle fusion...oh yeah Muscle fusion is hot hot little term I am going to trademark...but what it means is..we used the most amount of muscle at the same time..why is that good? we used more OXYGEN...and that means more fat GREAT JOB!

Number TWO...

You need to send this to at least 5 friends:
I have 5 ...FIVE exercise that will make you Abs Sore...
from Fitness GURU Craig Ballantyne..

So here we go, 5 exercises that have given me sore abs in the last
3 weeks...

#1 - Stability Ball Plank
As I mentioned yesterday, it's 30 percent harder than a regular
plank, but last Friday I used it in a weird way that left my abs
sore all weekend.

I did a "3 minute stability ball plank challenge". I set a timer for
3 minutes and got in position. As soon as I started feeling fatigue,
I stopped, rested for 15 seconds, and then got back in position.
I alternated between the Ball Plank and short rests for a full 3
minutes...and tallied up the amount of time I spent in the Ball
Plank - and next week I'll try to beat that time. That challenge is
a great way to make the exercise harder and for the time to fly by.

#2 - Stability Ball Rollout
This is one of my 3 favorite ab exercises, and to make it harder and
for more ab soreness, the key is to do a sloooooow "roll out". That
will put your abs under a loaded stretch - which causes soreness.
Now of course, you MUST train smart and conservatively...but if you
are advanced, you can really extend this to about 5 seconds.
If you are an intermediate, don't roll too far out, but take it
really, really, really slow. You'll get similar benefits.

And you can do all of my favorite stability ball ab exercises with
me in the TT for Abs DVDs here:
=> Abs DVD

#3 - L-Chinup
Okay, this one is super advanced, but for all of my bodyweight
compadres out there, dig this:
You're basically going to do a chin-up while holding the top position
of a hanging leg raise. Do all your reps like this. At first it will
be really tough, but your reps will increase big time after a couple
of sessions.

If that's too tough, I still love the Chin-up with Knee-up exercise
that I show you in the TT for Abs DVDs.

#4 - Regular Plank done to failure AFTER a hard upper body workout
I know what you're could a regular plank make your
abs sore?

Well, there's a little trick to this one...and that is to do the
plank at the end of a really tough upper body workout when your arms
are pumped and fatigued.

Why? Because it will force your abs to work extra hard, because it
takes away a lot of the support that your arms give to a regular
plank. So tack a regular plank on to the end of a biceps/triceps
superset, and your abs will be pleasantly surprised.
And remember what I said yesterday about needing to be
able to do
the plank for 2 minutes straight. So go for as long as you can with
good form, rest 30-60 seconds, and repeat.

#5 - Strict Hanging Leg Raise and Leg Pike
Most folks are familiar with the hanging leg raise. You might even
have tried it yourself. But you won't get maximum results from this
exercise unless you do it with strict form.

That simply means removing as much momentum from the exercise as
possible - basically, don't SWING your body and your legs. Instead,
brace your abs as hard as possible, start from a "dead hang" position
and raise your legs with muscular control - not momentum.

And what's the ab pike? Well, it's an advanced leg raise. In the
pike, you'll continue the movement to take your feet all the way to
where your hands are holding the bar. Super advanced.

(By the way, I know these all need video demonstrations, and most of
them are in the TT for Abs DVDs...but I'll try and film a new video
of all them soon.)

BONUS EXERCISE - Lying Dumbbell Triceps Extensions
Yes, the simple lying dumbbell triceps extension exercise can cause
ab soreness. How? By emphasizing the stretch in your abs at the
bottom of the movement.

You'll need to have your head at the very end of the bench and
you'll need to drop the dumbbells a little lower than normal beside
your head to get maximum ab stretching benefits...but done right,
this will cause soreness and more sculpted abs if done consistently.
Ok, that's it for today. When I find more "sore abs" exercises, I'll
be sure to pass them along.

Hitting your abs hard without crunches or situps,

Number THREE...The March of Dimes walk is this Saturday...lets go people...If you are walking let me know TODAY...not tomorrow..Right me back..text me (754)244-9102..what ever..Let get a head count for Saturday.

"To change your results you must change how you
feel - and how you feel is based on how you picture
things in your mind."
Matt Furey

Rafael Moret,CSCS, NASM-Cpt

Saturday, April 17, 2010

Miami Beach Boot Camp Starts MONDAY!!!

Renegade South Florida Personal Trainer flips the fat loss industry on its ear and leaves the "Experts" scratching their heads wondering...

"How Does One Trainer Help Hundreds of Others To Lose Fat At Such A Rapid Rate Their Own Families Don’t Even Recognize Them?"

If you're sick and tired of bouncing from useless diets to Yo-Yo fat loss fads... or if you're frustrated STRUGGLING to lose fat and keep it off for good, only to discover you've gained it all back just a few days later...

...Then take a moment to UNDERSTAND THIS.. Our Miami Beach Bootcamp starts Monday April 19th

We are bringing it to you...

At our Miami Beach Bootcamp you will discover what could possibly be the most powerful Fat-Melting program ever devised – a program so simple yet so effective, literally anyone can do it. Including you!

The Miami Beach Fitness Bootcamp Starts April 19th
at Flamingo Park...

Get All the info at

Here's what you get with ourMiami Beach Bootcamp

•Bootcamp 3 times per week for 4 weeks - You'll receive trainer-supervised workouts on a weekly basis that'll constantly drive you towards your ideal body as FAST as possible. (In week two of your training we're going to put you on an exercise that's gonna fire up every single muscle in your body so you can start seeing toned muscle all over within just a few weeks.)

•Motivation - Your trainer will motivate you every single time you come in for a workout so reaching your fitness goals will be EASY (Without this external motivation, it is EXTREMELY difficult for most people to get into shape.)

•Guidance - During your workouts we'll practically guide you by the hand through the entire process (All you have to do is show up and you get one of the most fat-melting and muscle-toning workouts available anywhere, practically on auto-pilot.)

•Instruction - We will show you EXACTLY how to do every exercise SAFE and correctly (you won't be one of the countless people wasting their time using ineffective and dangerous exercise form.)

•Support - We will give you mental, physical and emotion
al support which is CRUCIAL in making consistent progress (When most people start an exercise program on their own they quit within 60 days... we're here to make sure this DOESN'T happen to YOU.)

•Accountability - We'll MAKE SURE you show up to your workouts, which makes getting into shape practically inevitable

•Nutritional Instruction - You'll discover which foods to eat and which foods to stay away from like a mugger in a dark alley (It's probably NOT the foods you fact, if you're like most people, you probably had one of these "foods to avoid at all costs" within the last 19 hours without even knowing it.)

•Fun Workouts - If you don't enjoy something you probably won't stick with it... so we make SURE you have a damn good time during your workouts (You're actually gonna LOOK FORWARD to working out for once!)

•Push you when you need it - Let face it, everybody has days where they're not feeling 100%, even the best of us. That's why we're here to lift you up, cheer you on and give you a kick in the BUTT when you need it. (We're here to make sure you ALWAYS rise to the occasion and maximize every single workout... this just isn't possible without a trainer.)

You will..

•Lose fat once and for all - With conventional methods over 93% of people who lose fat gain it all back. We'll show you how to do be part of the 7% of people who keep the fat off forever (This alone is worth at least 10 times the cost of the training.)

•Tone up your entire body - We're gonna make you lean and defined everywhere. When people rely on pills and crash diets, they might lose a little weight, but end up just looking like a weak and sickly smaller version of themselves with soft and mushy muscles... with our program you will look FIT and HEALTHY. (In fact, you're gonna look so fit people will think you've been working and eating good out for years.)

•Be MUCH more attractive - It's no secret, a lean and toned body is considered by most people to be EXTREMELY ATTRACTIVE and appealing. (You're gonna get a lot more attention... whether you want it or not... In fact, many of our clients rave about how much their sex life and social life has improved since they joined our program.)

RESERVE YOUR SPOT NOW...Go to or Call us at 754-244-9102

Friday, April 16, 2010

Lies and Myths, A Phree 12 Day meal plan and $500 Off


TAX day is gone...but my Tax day offer and pre tax day gift are still Online...and will stay on through the weekend..

If you didn't get it..the still available for you here:
Yesterday I posted an even BIGGER GIFT for you!

Check it out at – I GUARANTEE you won’t see this again.

Did you guess what it is?

Have Faith & Take Action!

I love my partners over at Prograde Nutrition because I truly believe there isn't another supplement company on the planet that tells it like it is.

Seriously, you will NOT believe what they are about to tell you. They literally EXPOSE the biggest weight loss scams out there. They pull back the curtain and reveal the truth about all those BS pills like:



Acai Berry cleanses

If you're ready for a serious wake-up call then you've got to get all over this. You can either listen to the recording OR read the transcript. Whichever you prefer.

And I'm not kidding, you're going to find out exactly how the shady marketers out there prey on your emotions - and your wallet.

Click on the link below RIGHT NOW and become exposed to the truth. Trust me, your body and your bank account will thank you for it!

Yours in health,


PS - What are you waiting for? This very well may be some of the MOST important information you ever discover.

PP.S I posted an even BIGGER GIFT for you!
Check it out at – I GUARANTEE you won’t see this again.

Rafael Moret,CSCS, NASM-Cpt

Wednesday, April 14, 2010

Pre-Tax Day Gift for You :-)

Hey Everyone,

Tomorrow is TAX Day :-(

No,not necessarily a BAD thing, but some folks need to pay back, and some get back

Either way... I figure I give back :-)

I hope your week has been fantastic as well.

I will be at the Pembroke Pines FL Health and Fitness expo today, but I’ve got a little gift for you over on this link:

I’m looking forward to a great year with you!

Have Faith & Take Action!

Rafael Moret,CSCS, NASM-Cpt

Monday, April 12, 2010

Kim Kardashian joins Bootcamp.

Hi Everyone,

Even Kim Kardashian is joining her or NOT...she looks fit.
(You can read the article here: )

Just another example of why Bootcamps keep pooping up...the idea of Bootcamp style training continues to prove to be the MOST effective.

Full body, circuit style workouts burn more fat, use up more calories and develop more lean muscle tissue.

We have added many more options on our new site...

We might just have one for you...

Check out

Rafael Moret,CSCS, NASM-Cpt

Wednesday, April 7, 2010

Do you deserve it?

Happy Hump Day,

I was just reading this email I got...and it got me thinking...

Read some of it and then look at my notes:

From: Matt Furey

In his email he talked about how people may WANT
success, a new car, money, fame, a great body - and
so on - but the honors don't go to those who WANT

Instead, they go to those who believe they DESERVE
to have them.

Ain't that the truth.

Yet, in my talks with many people who are "working
hard" to become successful, a lot of them simultaneously
carry a belief of not being worthy or deserving of it.

.... Some people
want to be great athletes, accomplished writers, artists,
musicians, doctors, engineers and so on - but they don't
believe they deserve success.

A year ago a young man told me, "There is no such thing
as actually deserving anything."

I said, "You are right. And if you said the opposite, you
would also be right. Sort of like how Henry Ford once
said, 'If you think you can do a thing or think you can't
do a thing, you're right."

To spell it out specifically, "If you think you are deserving
of a thing or think you are not deserving of a thing, you
are right."

... it all comes back to YOU.

Why not suddenly become deserving of what you want -
just to see how much good you begin to attract?

Consider it a fun excursion into the great forest of your

Now think about many times do you think about starting to clean up your diet and say "NAH, I'm just going to end up cheating"
or how many times do you think "I'll start working out on Monday again" but don't because you "know you will quit again"

Are you setting yourself up to fail without even Trying?

Yes, some people want six pack ABS, some want toned arms and legs...some of you should be thinking..."Man I want to get off this High Blood Preassure medication"

or "Wow I used to Feel great when I was working out, now I'm always tired"

You deserve EVERYTHING you want...and you deserve to look and feel your BEST

Feel free to leave your comments Below..

IF you have not seen my little ones video check it out:

and if you want to join Bootcamp:
Go here=>>