Miami Lakes Residents What Motivates YOU?

Dear Miami Lakes Residents.... Our Bootcamp in Miami Lakes knows what motivates YOU The statistics: Brace yourself. According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months. The question is, “Why?” What is it about sticking with a fitness routine that causes so many people abandon it? Before I tell you all about This Challenge and What Motivates YOU Let's see what this LAST weekend has lined up for us Weekend Itinerary.. Fat Burning Fire!!!! Friday: Happy Hour Workouts!!!  5pm and 6pm Fat Burning Workouts Saturday  8am and 9am Fat Burning and Fat Melting Workouts 10:15am Orientation and Quick Nutrition Seminar (Free to Attend) Sunday.... 11am Bootcamp!!! --- Mike Fohner, cross country running coach, tells this story about one of his students: Last year, one of my young cross-country runners was fully content walking up the hills and avoiding physical exertion to the maximum extent possible. I tried all sorts of tactics and motivation techniques…to wits end. Even my “walkers club” (post practice sprints for those that walk during practice) had no effect. One meet, this runner unexpectedly knocked 3 minutes off her best time to which I gave a look of amazement to her parents. They smiled and said, “Well…she didn’t walk…so I guess we owe her ten bucks!!” So it appears that money is an effective motivator for all ages! The statistics Brace yourself. According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months. The question is, “Why?” What is it about sticking with a fitness routine that causes so many people abandon it? The answer? Motivation. They don’t want health and fitness badly enough. It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to get it. Your challenge is to find out what motivates you to get serious about fitness and stick with it. Unlocking your motivation Mike Fohner’s student found that money was the motivation she needed to push her out of her comfort zone and into a commitment that she previously hadn’t been interested in. Bryan Reece found a different motivation. Told by his doctors that he was minutes away from a heart attack, Bryan decided to fight back. Even though he had not been in a gym in 30 years, he turned his life around and eventually became a finisher in the Arizona Ironman competition. You can read his story in the book, You Are an Ironman: "How Six Weekend Warriors Chased Their Dream of Finishing the World's Toughest Triathlon" by Jacques Steinberg. You do not have to be part of that 50 percent who quit. You can stay committed and finish strong. It is all about finding what motivates you personally. Here are some possible motivators for you. 1. Do it for your health. Consistent exercise and healthy eating are the two very best things you can do for your health. You will develop a strong, healthy heart,reduce your chances of many cancers, prevent diabetes, keep a sharp mind and resist dementia and avoid many of the common ailments that come with aging. It is possible to age without decay, and the key to this is exercise and eating well. 2. Do it to look better. Appearance isn’t everything, but most of us care how we look. A strong and healthy person just looks good. And it isn’t all physical. Your demeanor will change as you develop the confidence that comes from the discipline of fitness. You will appear more energetic and confident because you will be more energetic and confident! 3. Do it to relieve stress. Really! It isn’t a cliché. Exercising really does cause physical changes in your brain and nervous system that results in feelings of calmness and well-being. In fact, you may get so hooked on the mental benefits of exercise that you will crave it! 4. Do it to be strong. If you have never done focused weight training, then you literally have no idea of the total transformation that you will feel after just a few weeks. There is nothing like bending over to pick something up that normally results in discomfort, strain and even pain, only to find out that it is a piece of cake! And by getting strong now, you reduce your risk of age-related falls and fractures because you have the core strength and balance to keep yourself stable. It is worth taking the time to discover the powerful motivators in your life. Don’t worry about ‘bribing’ yourself: do what it takes to get yourself moving. Find out what makes sweating worth it. Find out what you want more than that brownie. Your health is at stake; in fact, your very life is at stake. It’s time to transform yourself. The 8 Week Challenge...Orientation is Saturday at 10:15am..right after class..we have an event page here: https://www.facebook.com/events/638283933028785/ and it's FREE for anyone to attend. If you have a friend or family member interested, send them to the event page...let them come down an listen...I know in past events I have gone on and on and don't realize the time and talk for 90 minutes... This will be brief..30-40 minutes explanation on everything we are doing, food combinations, why we are doing it, I will answer any questions..weigh ins and that is it... Dedicated to your success, Rafael P.S. Respond to this email or text me for information or to join our challenge!

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First Day of Spring, Set Up Your New Fitness Goals

March 20, 2017 6:29 A.M. EDT Marks the beginning Spring...Spring is one of the four conventional temperate seasons, following winter and preceding summer. 

"Trees and bushes that lost their leaves over the winter begin to grow new leaves again and also flower in spring. This happens because the temperature of the air and soil starts to warm up and the hours of daylight increase as the days get longer with the coming of spring."

With the coming of the new season you have have new fitness goals. With winter behind us and the spring in full swing, now is a great time to revisit your fitness goals and try something new—especially if it involves Summer getting closer everyday. Here's what I'm doing this spring, plus a few more fitness ideas that are perfect for the season of rebirth. 

Spring is synonymous with rebirth. Take advantage of this lively season by injecting a little fun back into your fitness routine...Here is what I have planned for everyone at our Bootcamp in Miami Lakes 

This periodization program includes: 

• Weeks 1-3 : Basic Build 
• Weeks 4-6: Get Strong 
• Weeks 7-9: Lean Out 
• Weeks 10-12: Metabolic Drive 

Working out, exercising or training which ever way you like to call it, is about progress. In training terms: progressions. You want to get stronger or you want to go faster or you want better recuperation, not matter how you see it or what the goal...progress is what everyone has in common.

So step 1 is to have a  system, a system of workouts that can be used to progress, not just a random set of exercises, that is why I wrote The Bootcamp Periodization System

Why?

Because “if you fail to plan, you are planning to fail”

All of our bootcamp members are looking for progress and I'm sure you are too, but if you do not have a system in place how are you going to achieve that progress.

So no matter where someone is on their fitness journey, whether they are a beginner or they are an athlete, laying out a plan that has a systematic method to progress is the one universal factor that ties in everyone.

At our Miami Lakes Bootcamp, not only will we be using a systematic approach to all our workouts this Spring...we wrote the Book on it.

We will not be waiting till the last minute to figure out what to to, we have the next 12 weeks planned and mapped out for all our bootcamp members.

And the one goal we have in mind is PROGRESS.

Whatever goals you choose, share them with someone for accountability....at our Bootcamp in Miami Lakes, everyone comes to workout together with the goal of getting more out of their workout.

Have you set a new fitness goal this spring? 

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Miami Lakes Bootcamp Coach Explains class and workout development

How to get multiple fitness levels in one bootcamp class by Rafael Moret

So you have done all the right things to promote your bootcamp, you are on all the platforms: Facebook, Instagram, YouTube and even Snapchat. There is a big buzz going around about your bootcamp and lots of people are excited. Monday is here and it’s time to workout and here come all the bootcampers and you see Joe a 35 year old man who realized his kids are out running him and needs to get in shape, you have Jill a 40 year old mom of 2 that has not made time to workout in years, Maria.. an avid exerciser that like 5K obstacle races and Robert that plays basketball 3 time per week and workouts out at the gym 4 times per week but want to kick it up a notch and a few more people...some at the same fitness level as other and some at opposite ranges...so what do you do? How can you train all these people effectively in the same workout?

Well, let’s start with the basics. Working out, exercising or training which ever way you like to call it, is about progress. In training terms: progressions. You want to get stronger or you want to go faster or you want better recuperation, not matter how you see it or what the goal...progress is what everyone has in common. So step 1 is to have a  system, a system of workouts that can be used to progress, not just a random set of exercises. Why? Because “if you fail to plan, you are planning to fail” All of your bootcamp members are looking for progress and if you do not have a system in place how are you going to help them achieve that progress. So no matter where someone is on their fitness journey, whether they are a beginner or they are an athlete, laying out a plan that has a systematic method to progress is the one universal factor that ties in all of these people.

What about the workout? How can they all come to the same class and benefit?

The truth is that it would be impossible to figure out the right resistance and rep range for multiple fitness levels in one workout, but all these people showed up and they want to workout and as a Coach, you need to deliver. The solution is timed circuits and timed exercisers. I have been personal training for more than 20 years and running bootcamps for more than 10 years and there is one thing I know for sure...Day 1, I can’t tell you if are squatting or performing some pushups, if 10 reps with be right or 15 reps or even 20...I can assure you it will be different for everyone, but I know if I set my timer for 30 seconds and my instructions are for everyone to squat for 30 seconds, it won’t matter. Because Joe, Jill, Maria and Robert will all move at different tempos, and different ranges of motion and all have a different number of repetitions, but I will get their lower body to fire and the 30 seconds will be the same for all of them.

Now you have a universal key that will allow all of them to participate in the same workout. You can add elements of resistance and variety using the timed sets and reps approach. You can control work and rest times and you can incorporate a system of progressions into this format even though everyone may be starting in different levels.

You can lay out a week’s plan if your bootcampers were participating 3 times per week  to look like this:

Day 1

WARM UP

Jumping Jack

Push ups

Plank to Pushup

30 seconds of each back to back

30 second break at the end

repeat for 3 rounds

Chest Back and Shoulders

Perform 30 seconds of each move and allow 20 seconds to “ROTATE” in between

stations or moves for 2 Rounds

Break for 90 seconds

Repeat 2 More Rounds

Chest Flyes with Bands

Chest Press with Dumbbells

HIGH BAND ROWS

DB Rows

DB Shoulder Press

DB Side Laterals

Day 2

WARM UP

Jumping Jack

Push ups

Plank to Pushup

30 seconds of each back to back

30 second break at the end

repeat for 3 rounds

Biceps, Triceps and Core

Perform 30 seconds of each move and allow 20 seconds to “ROTATE” in between

stations or moves for 2 Rounds

Break for 90 seconds

Repeat 2 More Rounds

Curls with DB’s

Bench DIPS

Band Curls

Reverse Grip Triceps Ext

Leg Raises

Bicycle Crunches

Day 3

WARM UP

Jumping Jack

Push ups

Plank to Pushup

30 seconds of each back to back

30 second break at the end

repeat for 3 rounds

LEG

WORKOUT

Perform 30 seconds of each move and allow 20 seconds to”ROTATE” in between

stations or moves for 2 Rounds

Break for 90 seconds

Repeat 2 More Rounds

Forward Lunges with DB’s

DB Sumo Squats

Step Ups

DB Narrow Squats

DB Single Leg Stiff Leg Deadlift Right

DB Single Leg Stiff Leg Deadlift Left

Now in week 2 you can add some progressions, more resistance for individuals, more work time, less rest time but the goal is to create progress.

To add variety you do not need to be excessive, 5 more seconds of work or 5 less seconds of rest is variety

These 2 elements would allow multiple fitness levels to not only participate at the same time but also benefit from your bootcamp while all attending the same class.