Sunday, February 24, 2013

The Power of Change

Today's post is about CHANGES.

We are ALL (me too) looking for changes. After all isn't that why you are reading this now. At some point you have contacted me or downloaded one of my products looking for change.

Weight Loss, Improved sports performance, meal planning ect. ect. 

There was a change you were looking for. Some of you found it, some of you found more changes than you thought, and some of you didn't stick around long enough to see...

My point is CHANGE is GOOD

And at Bootcamp we are going to experience some changes effective immediately. 
While I try never to alter our classes based on outside circumstance (pretty much anything I can't control) happens

So starting tomorrow we are temporarily stopping all the morning classes. 6,7 &8am in Hialeah and 6:15am  in Pines...

11am is still on! and so are all the other classes (BOOM!)

I will be sure to let you know when we are ready to go again.

Sorry for any inconveniences, but it was a change we needed to make for the BEST.

I know some people just don't like's uncomfortable, it scares you, it's different...but that is ok

Here are some thoughts


Now, yes I talk about fitness in this space and ALL of these are applicable to fitness....but also to every element of life....

But the BIGGEST change to your fitness, the difference between getting AWESOME results and no the same principle you can apply to all of life situations that require change

Our 4 options to join bootcamp are here:

Will you start making the changes you need to, or will you keep reading yesterdays chapter

I hope your SUNDAY is Awesome

The Boot Camp Rebel

PS....Ok there is more...I could not stop:

  1. You cannot change what you refuse to confront.
  2. Sometimes good things fall apart so better things can fall together.
  3. Don’t think of cost.  Think of value.
  4. Sometimes you need to distance yourself to see things clearly.
  5. No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.
  6. Life is 10% of what happens to you and 90% of how you react to it.
  7. Giving up doesn’t always mean you’re weak, sometimes it means you are strong enough and smart enough to let go and move on.
  8. Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, Albert Einstein, etc…
  9. If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.

Thursday, February 14, 2013


 Hey People...

I know it's late...but this has been the first chance I get to send this email...

We are working on a lot of projects for YOU, and while I spent the day in Ft Lauderdale working on a NEW project, I had an AWESOME lunch with some friends and got to slow the tempo down for 2 seconds...but I still wanted to get this to you

Now I am sending this before my late night workout because it couldn't wait till tomorrow

Before I get to the VALENTINES DAY FITNESS SALE, 2 quick things

#1 The morning Pines classes and all the NEW classes are on the schedule and you can start booking your slots

#2 I wanted to remind you that we switched the Bootcamp Night Out as per many request to March things are heating we were deciding what we were going to do, coach Jeff felt like he didn't get to show off his bowling skills last time due to a scheduling conflict, and said that if we went bowling again he would BEAT everyone...

Strong words...not only that..but he added that he would do 10 pushups at the bowling alley for every point that someone beat him if you beat him by 10..he will drop down for 100 pushups....again..strong words!

So I guess March 2nd we are going back to SPAREZ!!...(confirm with me to let me know you are coming)

OK...The Valentines Day Fitness Sale

Sometimes you may not even remember that you want BOOTCAMP as a gift...and now that we are offering well over 100 classes per month is it an AWESOME gift

#1 Get a 1 Month Gift Certificate for Unlimited Bootcamp Classes for $175 by clicking here<<
(You can use it right away or next month, no exp date)

#2 Get a 1 Month Gift Certificate for Unlimited Bootcamp Classes for  for 2 People  for just $250 by clicking here<<
(You can use it right away or next month, no exp date)

#3 Get 3 Months of Unlimited Bootcamp for $497 by clicking here<<
(You can use it right away or next month, no exp date)
#4 Private Coaching...Get 3 One on One Private coaching sessions for YOU for $180 byclicking here<<
(You can use it right away or next month, no exp date)
#5 Private Coaching for you and a friend or friends. Get 3 Private coaching sessions for 2 or more people for $240 by clicking here<<
(You can use it right away or next month, no exp date)

I know some of you have asked and YES we have class on Thursday!
6:30pm in Pines and 7:45pm in Hialeah...BOOM!

Have a great night

The Boot Camp Rebel

Thursday, February 7, 2013

The Dirty TRUTH About Whey Protein

Hey there South Florida Bootcampers

Rafael here with a special guest post

The Dirty TRUTH About Whey Protein

Perhaps the most popular nutritional supplement EVER is whey protein. Heck, you can even buy some of the worst, cheapest whey protein around conveniently at your local Wal-Mart. Now that’s when you KNOW it’s popular.
But here’s the truth: Whey protein, even the “high quality” stuff that you’d pay an arm and a leg to obtain from your local Vitamin Shoppe or GNC, could very likely be stalling your fat loss progress and, even WORSE, causing you to GAIN weight.
And if that wasn’t enough, here are the absolute WORST times to consume whey protein:
1. During the day
2. In the evening
Scratching your head? Don’t: you understood it perfectly. Whey protein simply isn’t a great protein to consume at any time of day, and for specific reasons.
1. Whey Protein Absorption – A review on the rate of protein absorption published in 2006 in theInternational Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour. This is in large part due to the fact that whey is not broken down into small enough peptides by our body’s natural enzymes in time to be absorbed.
Couple that with the fact that the window of opportunity for whey protein to be absorbed is 1.5 hours, your body at maximum will be able to absorb 12 grams of whey protein from a single serving.
Kind of makes those 40g whey protein shakes seem foolish, doesn’t it? Well, that’s because they are.
Simply put, whey protein passes through the system far too rapidly to be adequately absorbed, leaving the majority of your protein shake wasted…literally.
2. Insulin Release Associated With Whey – Which of the two items below cause a greater spike in insulin?
wonder bread
a) White Bread
whey protein isolate now brand
b) Whey Protein
Well, as you can probably guess, if you chose the horrendous, high glycemic, void-of-all-nutritionwhite bread, you’d be 100%…WRONG.
That’s right, a 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread.
In the presence of insulin, fat burning essentially stops.
This makes a whey-protein-only supplement a big-time no-no for evening use, especially pre-bedtime when avoiding spikes in insulin are paramount as metabolism is already slowing down in preparation for its normal, much slower sleep rhythm.
The truth is, whey protein simply isn’t an ideal protein to use at any other time other than immediately following exercise, and even then the amount you’re able to absorb on a per serving basis is extremely limited.

The Solution: A true time-released protein blend.

The fact is, whey is an extremely high quality protein with one of the highest biological values of any protein source, but it possesses two undeniable downsides in its very limited absorption rate and record-setting insulin response.
Still, you may be wondering if it’s possible to somehow get the positive benefits of whey without the downsides, and the answer is YES. The trick is to combine whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein, respectively.
This combination of proteins will significantly reduce the overall insulin response from the whey while ensuring optimal absorption of each protein due to its slower digestion and time-released nature.
But don’t be fooled – most time-released protein blends are a total FRAUD. Sure, it’s “sexy” to market a time-released “blend” of proteins, but the unfortunate truth is that most of these blends consist of 90% cheap, denatured whey and contain very little of the more expensive slow-digesting proteins that make a true time-released protein product work.
How do you know how much of each protein is contained in these so-called “blends”? Well, the ONLY real way to know is by the brand listing the exact amounts of each protein on their label, which hardly anyone does.

Except BioTrust Low Carb.

Biotrust Low CarbWith BioTrust Low Carb we put together a true 25-25-25-25 blend of micellar casein, milk protein concentrate, whey protein isolate, and whey protein concentrate. Yes, it’s much more expensive to produce than a simple, low-absorbing, insulin-spiking whey protein powder, or a fraudulent “proprietary blend” of proteins that in reality is still 90% whey, but we feel we owe it to our customers to give them a product that delivers a true solution to the whey protein dilemma, even if it cuts into our profit margins.
After all, we created BioTrust for you, your body, and your results; and when you pick up a 4-pack of BioTrust Low Carb today, you’ll score a whopping 25% savings!
  • It’s 100% All-Natural – no artificial colors, sweeteners, or flavors
  • It’s naturally sweetened with stevia and a naturally sweet form of fiber called inulin
  • It’s certified hormone-free, sourced from cows not treated with the potentially dangerous growth hormones rBGH and rBST
  • It’s the very first, and currently the ONLY, protein product on the market to use a breakthrough new enzyme that has been shown to more than DOUBLE protein absorption
And it tastes awesome. See for yourself and save 25% on our 4-pack today:
Keep rockin’,
The Boot Camp Rebel
PS...leave your thought and comments below

Tuesday, February 5, 2013

IMPORTANT ANNOUNCEMENT (and an apology ...and insulting stuff)

Addicted to Bootcamp

You might have seen this coming but I'll go ahead
and make the "formal" announcement now.

You can not workout 1 day per week and get AWESOME results
You can not workout 3 times per week for the first 3 weeks of the year 
and have awesome results year round
You have to sweat, you have to eat foods that are lean and you need to be consistent
and the big one 

Change occurs GRADUALLY, not all at once!


This morning as I was reading TheDailyLove (great newsletter BTW) Mastin said something, that was exactly what I wanted to say to you guys today...and the reason I wanted to say it today is because I see the "New Year Resolution" fire turning into steam

"One of the most pervasive beliefs I see that stops people from manifesting their dreams is that change and inspiration is this huge quantum moment that happens all at once. 

It's just not true.

Change happens one day, one moment, one step at a time. It's 10,000 small steps that add up to a big leap.

The good news is that all you need to do right now is take one step. The tough news is that there's a BUNCH of these small steps that you need to take to make the transformation you are dreaming about a reality.


It's not the best news in the world, but what's rad is that all you need to do is focus on the next step. Not the third step, or the 100th step, just the next one.

Life is all about just putting one foot in front of the other and taking that step. That step is what it's all about it. The NEXT one. I'm all about just doing the next step" burn one calorie at a time, you lose one pound at a time, and it happens one workout and one good meal at a time.

Our bodies are not downloadable Facebook videos and if you are on 4G speed on your Iphone 6 you can see the video in your head before it downloads...

NO...Getting in shape...still takes time...and that is Freaking (or the more Explicit version ;-) AWESOME

The 45 minute to and hour you are working out you get to disconnect from the phone, the computer, ESPN, Reality TV...all of it...

and I think some people are wasting time, trying to download a six pack on their phone...

it's NOT going to happen! and if it Starts I will stop it....that is the REBEL!


Well...I'll be up front...our program is not for everyone..and that is ok

I do not think Zumba is bad, or Crossfit or Orange Theory, I don't think if you join the gym that is bad...

I think and know this...
When I need and Oil Change in my car, I take it to get an oil change, I do not take it to the tire repair place, I do not take it air conditioning repair place, and I do not call a plumber...

Nothing wrong with any of those places but I need an oil change, I know what the goal is

You need to know what your fitness goals are...(YOU ALL HAVE's BS if you say you don't)

and then you go to the place that can help you reach your fitness goals...

I think you probably find it INSULTING to get emails about
the same thing from 10 different people on the same day


and guess what I want an email too...but it's not the one you might think and it's not the one most coaches want...

I want the email that says..."I went shopping today and I fit in jeans I have not fit into in years, I can't believe it" , or "Sorry, I know I gave you a hard time about eating all that food, but you were right all my nice clothes I had but a way fit again" or 
My favorite email...." My doctor says I don't have to take my (blood pressure, cholesterol, depression) medication anymore"

So many people think that this will happen all at once on one magical day. That's not how it works. It's a process, and sometimes a slow one at that, because WE need to be prepared to live our best lives. And that sometimes means trials, setbacks and suffering - not as punishment, but as preparation for truly being able to give our gifts to the world.

The BIG goal happens one step, one moment and one action at a time.

What's your next step?

How Can You Be Part OF What We Do

It's Pretty Simple...You are someone who isn't really sure when you can make it to our class, but you want to drop in every now and then

Option #1 You can pre pay for 10 ANYTIME Bootcamp classes at any location for $175
(Normally One visit is $25, so you save $75 bucks here)


You are a person that wants to participate ALL the Time

Option #2 Our One Month Unlimited Bootcamp option
One month of Unlimited classes is $197 and you can get that by Clicking Here<<,
(*If you like math, if you are on this plan and workout 5 days per week, it's only $10 per class)

I hope these help

If you have questions send them my way.

Thank you in advanced 

The Boot Camp Rebel

Rafael Moret,CSCS, NASM-Cpt