Wednesday, October 31, 2012

Boot Camp Trick or Treat





Pumpkin Chocolate Chip Muffins



  • 9 egg whites
  • 1 1/4 tsp baking powder
  • 3/4 cup pumpkin puree
  • 3/4 cup rolled oats
  • 1 1/2 scoops chocolate protein powder
  • 1 1/2 tsp vanilla extract
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 12 packets Splenda® sweetener or Stevia powder, to taste
  • 40 semi-sweet chocolate chips
  • Cooking spray


  Preheat oven 350 degrees. Combine all ingredients (except chocolate chips and cooking spray) in a blender and blend well. Spray muffin tins (use a tin that makes six large muffins) liberally. Fill each cup 3/4 full. For each muffin, put four chocolate chips into batter, so that they go into the middle of the muffin, then place the four remaining chocolate chips on the top. Repeat for each muffin. Bake 20 to 22 minutes on the middle rack.   Here is a TRAICK AND TREAT from Mike Whitfield
The Burpee/Spiderman Pushup Combo is when you perform a
burpee, but after you kick your feet out, you perform one Spiderman
Pushup per side, then kick your feet in and finally, stand back up.
It works your abs a lot harder than silly crunches or sit-ups (while
saving your back and neck, too). In fact, I've written a tough, LONG
"HallowMEAN finisher" for you today that was specifically designed
to work your abs
HallowMEAN Ab Finisher
Do the following circuit as many times as possible in 6 minutes
and 66 seconds, resting only when necessary.
Yes, I realize that 6 minutes and 66 seconds is 7 minutes and 6
seconds. But that's not nearly as scary. It's a HallowMEAN finisher
man. Yeeeaaaaahhh c'mon.
Whatever. Here is the circuit:
Burpee/Spiderman Pushup Combo (5)
Goblet Jump Squat (10)
Mountain Climbers (10/side)
That's a lot better than long, boring cardio. Plus, you'll work your
abs harder while burning off even the most stubborn belly fat.
Intervals are cool, but finishers are even cooler.

Tuesday, October 30, 2012

Afternoon Motivation (+ a new guide)

It's Super Tuesday
So how can I really contribute?
How can I really help?
I decided to put together a way to help more people. I wrote a book that will guide people in the write direction. Not just people in South Florida, in Miami, Hialeah or Broward.
A How to...a What to look for..a Who is this right for
All people
Look at what I created
Look for the release soon
NOW...Let's Help Get You on FIRE!!!!!!!
Photo: Be honest! How hard did you push in the gym today...???
Have A Super Tuesday
The Boot Camp Rebel

Sunday, October 28, 2012

The BEST Gift EVER!!

Very Excited today and Very Focused!
Here we are Sunday afternoon...prep time for the week
Sorry, this week I have been a little disconnected, recovering from last weeks trip mentally.
so, back to Very Excited today and Very Focused!
If we have talked this week in class you know I took this week off from working out, you may have even heard me complain about my joints hurting, and now my back aching in the last few days.
Lots of wear and tear people, the last few weeks I was doing lots of powerlifting and eating alot
With lots of food and heavy training comes more muscle and more weight and that starts to hurt carrying all that around. 
and now today as I prep to go workout and as I prep to get ready for the week of eating and training....
I also had to look and re-evaluate at what I was training for
Just like I tell you guys to set Goals, Plan and Prep...I have to do the same
if not, what are you training for?
When there is NO plan I also start to feel sluggish, tired and un motivated...just like you guys sometimes. My eating is all over the place and I get moody
So today as I was assessing my next set of goals, I started looking at the day and what I would want to accomplish and realized Christmas is about 8 weeks away.
AWESOME!! This is a lot of time...60+ days 
And what better gift than to wake up Christmas morning...leaner, faster, stronger, with more energy and endurance than I have had all year.
WOW...who the heck wants and iPad or new TV?
Then of course you need shorter term goals...30 days from now..Thanksgiving! 
So I can go all in for 30 days, train hard, eat great and assess my progress in 30 Days and it will be Thanksgiving ... that means TREATS!!!
I like planning and prepping :-)
Next I have to enlist help...A Coach...someone who would not take it easy on me and someone who would know their stuff
YES! This guys would be the one to kick my A$$!!
I know you know that's wore this last night at the DBA Halloween party.
I know the program I design for you guys much so that it is what I will use on myself.
I have PROOF it of course I will use it on me..
Now I ask you
What BETTER Gift during the Holidays (which ever one you celebrate) than to wake up 8 weeks from now a BETTER YOU
I mean you can't even price this...I mean you may want an iPad that will be outdated in 2 months for $500, i new fancy TV that will be outdated in 2 months for $2,000...some of you contemplate surgeries and procedures as a GIFT...
But is that really "healthy"? Does it really give you ALL the Results you want? Does it REALLY make you FEEL the way you want to feel?
So I have an interesting idea....
Maybe you like me would like to wake up Christmas morning in a new body...a new shell...a NEW YOU
Maybe you know that some intense coaching...Rated "R" coaching...will get you there.
Maybe You want to feel AWESOME more than you want another TV or iPad
Maybe I make an offer for you with and EXCELLENT purpose and and EXCELLENT outcome
Maybe I send it to you tomorrow (look for it)
Just remember "Excellence Has It's Cost"
Enjoy the rest of your Sunday People and get ready for Bootcamp this week
The Boot Camp Rebel
The HILL was postponed for this Saturday November 3rd at 8am because of the rain
If you wanted to come but didn't register or couldn't come because you had is your chance
$25 gets you in and this is open to everyone



Thursday, October 11, 2012

Hey South Fl Bootcampers you don't want to miss this

Here we are and it's Thursday...pre weekend time

Now I know sometimes I get excited and when I send emails...I start talking about metabolic-boom boom rapido-fasto burno stuff that sounds like ALIEN talk...

Sorry....yesterday I sent a long email breaking down the day to day break down of the new 36 day program...and it had a lot of information...maybe to much

But if you want to read it, find out how much the new program is and when it starts...I have all of that here:

Now these emails go out so I can help I need to communicate...I found some cool info for you...look:

Now I here some people sometimes say Coaching is to expensive or Bootcamp is to much $$

Pizza is to much People

You know what is to much?

Paying $500 a year for a cheap gym membership that you only use 3x per year...

Yeap that $39 bucks the gym bills you for adds up...

And the Awesome Friday or Saturday night out on the town...and Football Sunday...that you say I only do once a giving you a small 3-5 extra lbs...yes that makes sense...NOT!

Oh you don't believe me....

How about we get some of the people you might believe:

Kim Kardashian arrives at a gym in Sherman Oaks for a boot camp workout that we have that out

Again, you want real deal info...I have some here:

Either way....see you at Bootcamp

The Boot Camp Rebel

PS...tonight's closer is the Super 6
We will perform a circuit 3 times, resting for 6 seconds
between circuits. 6 seconds of rest? Seriously?  Yes, seriously.


PPS...Are you ready for our NEXT ADVENTURE WORKOUT....Hill training Saturday October's coming


Rafael Moret,CSCS, NASM-Cpt 


Wednesday, October 3, 2012

What is Gluten and A Gluten Free Diet?

 Happy Hump Day

It's the middle of the week and we have so much going on....BOOM!

Before I get into all this gluten stuff just some reminders

1st Friday we start the 11:45am class in Pines again and we are adding Wednesdays
So Mon-Wed-Fri we will be back at 7845 Pines Blvd Boom! see you there

2nd Saturday is Super Saturday...and that means Free classes...

3rd Want to take advantage of our bootcamp membership at $167 per month
you can click the link below and get unlimited classes for just $167 per month


Let's tell you what it is:
Gluten (from Latin gluten, "glue") is a protein composite found in foods processed from wheat and related grain species, including barleyand rye. It gives elasticity to dough, helping it to rise and to keep its shape, and often gives the final product a chewy texture. Gluten may also be found in some cosmetics or dermatological preparations.
Gluten is the composite of a gliadin and a glutelin, which is conjoined with starch in the endosperm of various grass-related grains. Theprolamin and glutelin from wheat (gliadin, which is alcohol-soluble, and glutenin, which is only soluble in dilute acids or alkalis) constitute about 80% of the protein contained in wheat seed. Being insoluble in water, they can be purified by washing away the associated starch. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein.

Blah Blah...What does it do to you is what you really want to know, right?

Look at this list of foods that are known to
have hidden gluten in them...
  • Bouillon cubes
  • Candy may be dusted with wheat flour
  • Canned soups
  • Cheese spreads & other processed cheese foods
  • Chocolate - Check if contains malt flavoring
  • Cold cuts, Wieners, Sausages - may have gluten due to cereal fillers
  • Dip mixes
  • Dry sauce mixes
  • Dry roasted nuts & honey roasted nuts
  • French fries or other fried foods in restaurants
  • Gravies - check out thickening agent and liquid base
  • Honey Baked Hams(TM) - based with wheat starch in coating
  • Some Ice Creams & Frozen Yogurts
  • Instant Teas & Coffees - cereal product may be included in formula
  • Lip Balms and lipsticks
  • Mayonnaise - check ingredients that are used as thickeners
  • Sour cream - May contain modified food starch
  • Some Toothpastes
  • Bouillon cubes
  • Candy may be dusted with wheat flour
  • Canned soups
Okay, so what's the big deal with gluten anyway?

Well, according to Dr.Peter Osbourne, and new emerging science, gluten is
responsible for a LOT of the disorders that people are experiencing

...such as bloating, poor immune systems, inability to lose the
last 5-15lbs, chronic fatigue, joint and muscle pain, and so on.

As it turns out the average diet today is like nine times higher in
gluten than it was just a decade or so ago.

In fact Peter went on to tell me that when he got his patients off of
gluten they reported...

- Better energy
- Enhanced weight loss
- Improved digestion
- No more chronic gas and bloating
- Reduced muscle and joint pain
- Hormone re-balancing

I figured you'd want to learn more about gluten and the damages it
can cause you from THE AUTHORITY on gluten himself.

If you’ve gone “gluten free” and have eliminated wheat, barley, and rye, out of your diet and still can’t seem to lose the unwanted weight and feel better and more energetic no matter how hard you try, then I have shocking news for you… you still may be taking in gluten in your diet and you don’t even know it.
Listen, if your doctor or nutritionist is telling you that it is safe to shop the gluten free aisle at the grocery store then they are unknowingly misleading you.
It’s not your fault.
See most ‘experts” don’t know the difference between traditional gluten free and TRUE gluten free. 
Most people who go traditional gluten free and are still experiencing health issues like bloating, fatigue and just can’t seem to lose the excess fat believe that their issues are unrelated to gluten. The hard truth is that they are still consuming foods that have hidden gluten that’s causing them to unnecessarily suffer.
Now...hold on...I'm not saying you need to go on a Gluten Free diet or that you are Gluten would need testing for that

Unfortunately traditional tests for gluten sensitivity are often incorrect!

Why? They only measure a fraction of how a person’s immune system can react to gluten.  Add to the problem that different grains contain different types of gluten.  Blood tests only measure the gluten found in wheat (gliadin).  The other problem is that people react to gluten in different ways.
If you want more info about getting a can find it here<=
At least now...if you had no idea what it was about you do...and if you would like to test you can...

I will see you all later

Have an awesome day

The Boot Camp Rebel


Rafael Moret,CSCS, NASM-Cpt