Saturday, December 2, 2017


3 free tips...
+ Saturday is here
WOW...what a 1st week at our NEW place in Hialeah Gardens
Tomorrow is our first Sunday there and Sunday is a great day to workout
So if you have not been to our new place or even to Bootcamp in a while...tomorrow at 11am are all invited!!!

Hope to see you then....

Now for some tips you can use today!!
Help for Office Workers...

Sitting in front of a desk every day can wreak havoc on your body, especially since most of us don't have the best posture. Hunching the shoulders and slumping in your seat can cause back pain, headaches, tension and tightness in your back, neck and shoulders.

The following stretches target that muscles of the back, neck and shoulders as well as the hips and glutes. Taking time to do some of these stretches throughout the day can help increase flexibility and reduce tension and stress.

1. Chest Stretch
Stretching the chest may be one of the best exercises you can do for your body, since most of us spend much of our time hunched forward. This example shows a chest stretch using a resistance band. You can find resistance bands at most sporting goods and department stores and they're great to keep in your desk for quick stretching or strengthening moves. There are alternatives below if you don't have a band.
Do it right: In a seated or standing position, hold the band in a wide grip over the head. Take the arms back just a bit as you lower them down, stretching the chest. Hold for 10-30 seconds. Avoid this move if you have shoulder problems.

2. Upper Back Stretch
The upper back can also become tense and tight from hunched shoulders, especially if you hold the phone against your shoulder or use your mouse a lot. The shoulder rolls above may help loosen you up for this upper back stretch.
Do it right: Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Don't collapse but instead imagine you're curving up and over an imaginary ball. Hold the stretch for 10-30 seconds. If twisting the arms doesn't feel good, simply lace the fingers together.
3. Hip Opener
This move helps open up the hips and stretch the complex series of muscles in the hips and glutes.
Do it right: While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

Rosemary London Broil

Don't think that because you are eating healthy, you have to eat chicken and fish everyday! Not so! Try LEAN cuts of of red meat  for a high protein, savory treat!

Here is a great recipe for London Broil. I bought one the other day and wanted something easy to prepare ahead of time. It was perfect over a mixed greens salad!
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 10 minutes

2 1/2 tablespoons olive oil
2 teaspoons balsamic vinegar
1 clove garlic, crushed
small rosemary sprig, chopped or 1/2 teaspoon dried
salt, to taste
freshly ground black pepper
1 1/3 pounds flank steak

Cooking Instructions:
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes.
4. Slice the steak on the bias.

Wake-up Banana Boost Smoothie

1 banana
1/4 shredded wheat cereal (or other high fiber cereal)
1/4 cup skim or soy milk
1/4 cup ice
1/2 cup vanilla yogurt
If you have faith as a grain of mustard seed, you will say to your mountain, "MOVE!" and it  WILL move... and NOTHING will be impossible for YOU!
In recent years there has been a big push to try and decrease the amount fat in our diets. While it is true that there are definite health benefits to decreasing the intake of saturated and trans fatty acids, increasing your intake of some fats, specifically omega 3 fatty acids, is actually healthy for you.

The omega 3 fatty acids, which are found mainly in deepwater fish, have been shown to help prevent a variety of diseases ranging from heart disease, to many types of cancers and hypertension to name just a few. In addition, the omega 3 fatty acids have anti-inflammatory properties (especially when they replace vegetable oils which are made up of pro-inflammatory omega 6 fatty acids) and therefore can help reduce the symptoms of many ailments that have an inflammation component to them.

Perhaps even more exciting are the results of my research, which  shows that increasing the intake of omega 3 fatty acids can actually lead to fat loss. In addition to simply providing us with calories, it is becoming apparent that omega 3 fatty acids are actually able to send signals to our body to increase the production of our fat burning machinery. In addition to increasing our ability to burn fat, omega 3 fatty acids will also increase our resting metabolic rate, allowing us to burn more calories in a day. Even better yet, it looks like omega 3 fatty acids may increase lean muscle tissue - 

The OMEGA 3 I recommend to everyone is Kyani can order it here:

By far the BEST I have seen, and I have been selling nutritional supplements since '94

Master Trainer Rafael, Head Coach

2420 W 78th St
Hialeah Gardens Fl 33016

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