7 Tips to Recover from Muscle Soreness

Hello and Happy Friday!!

Today we have Freestyle Friday workouts at 5pm and 6pm

Tomorrow we have Saturday morning workouts at 8am and 9am

Then Sunday at 11am...our Super Soul Sunday Bootcamp

I hope I get to see you all this weekend!!!

7 Tips to Recover from Muscle Soreness  

• Active recovery :  Go for a leisurely walk for an active rest day to get the lactic acid that has built up around your muscles moving.  The WORST thing to do is lie around all day. 

• Hydrate:  I know you hear this time and time again, but muscles are largely composed of water and rely on hydration to function and recovery.  Aim for at least 4 liters per day every day. 

• Take the right vitamin supplement:  Some how some many of you have a disconnection between the role of vitamins and if you need them....YES YOU DO..it's like going to the gym to lift weights and not lifting weights but you are at the gym...let's go people, you can order here: http://rafaelmoret.kyani.net

• Use BCAAs before and after exercise:  Glycogen stores are rapidly depleted during intense weight training sessions causing the liver to synthesize glucose by conversion of L-Alanine( one of the BCAAs).  Providing additional BCAAs during times of stress on the body helps to allow protein synthesis to continue and therefore speeds up recovery.  Supplementing with 5 grams of BCAAs before and after exercise will assist in muscle recovery. 

• Use a foam roller on the sore areas:  The stimulus of the roller against the muscles can give a great deep but controlled massage to relive tension.  I find this to be especially useful for my lower body- calves, quads, glutes and hip flexors. 

• Stretch or do yoga:  One of the things you can do if you are sore is hot yoga.  Not only does the stretch feel great, but the heat warms up the muscles so they are more limber and can stretch more comfortably and deeply.   

• Get a massage:  Yes, you should do this

Coach

P.S. –If you are looking to make some changes in your eating or your training. Maybe you would like to know how I can help, here are 4 ways I can help you with your health and fitness goals 1. Join our Bootcamp Everyone that joins our Bootcamp starts with a 21 Day Challenge. It's a 3 week trial of our Bootcamp for you to discover what we are about, how that classes are, if it's the right program for you and for me to see how I can help you in a group setting...details are here <<== 2. Become part of our exclusive Private coaching group  My favorite thing to do is help people define and reach their fitness goals. This coaching platform is just for YOU. Your time, your schedule and a workout designed just for YOU. Reply to this email and let me know this is what you are interested in. 3. Want to Compete on Stage. Want to step on stage. Compete and see how you can take your physique to the next level. I offer a 16-20 Week Contest Prep Program here <<=== 4. Improve The Quality of Your Nutrition  Maybe you are getting all the calories you need and your protein,carbs and fat are good...what about the micro nutrients, the vitamins...I think I have found the best option for that with Kyani..and you can order a 30 Day Supply of Sunrise with a 30 Day Money Back Guarantee here: http://rafaelmoret.kyani.net

Back to School SPECIALS!!!

Happy Monday and Happy 1st Day of School Back to School SPECIALS!!!! First a shout out to all the parents sending their kids back to school, good luck in the upcoming school year, my little one went back last Wednesday..so we are all in! I got a few calls about this, this weekend...and I responded the same way I respond when anyone else asks if we have any "specials" going on. I say...."Yes..we have a special...a real special workout!!" Don't take this the wrong way ( I hate when people say that cause you know they will take it the wrong way)...but lets try to reason this out. If your goal is to lose weight, burn fat, get tight, get tone, feel better, sleep better, fit into your pants better, not be out of breath when you play with your kids, release some stress from life, learn how to eat better, train for a fitness competition, run an adventure race....WHAT EVER IT MAY BE... Your 1st question should not be "do you have any specials?" It should probably be more like "Hi, I'd like to lose some weight, can your program help me with that?" or "Hi, I'm having a hard time taking off a few pounds after XYZ and my eating isn't great, can your program help me reach this goal?" or something like that... What good does a "special" do for you if we can't help you with your goal? You see the cheapest or the most expensive program are not guaranteed to help you...if you are having some challenges with your eyesight, you don't got see a foot doctor just because they are both doctors and the foot doctor had a 2 for 1 special... Want your kids to get better at soccer? Do you sign them up for tennis because they have a special? Listen, what we do is not for everyone, and my intention is not to make anyone feel bad, but the opposite...to empower you to do the right thing. If you want to get better at crossfit...join crossfit If you want to dominate Ninja Warrior...join a ninja lounge If you want to improve your golf swing....hire a coach (sometimes) If you want to improve your running for a marathon...find a coach A lot of times, a lot of you that read this and other emails from me...may not take advantage of some of the fitness solutions we have...and you think it's because of the price... Truth is, you just haven't gotten clear on your goal... Get clear on your goal Make sure you health and fitness program can help you reach your goal That is the most important thing about the program you join.   If you have questions about your goal, and want to know if we can help you reach it just reply...our Bootcamp monthly goes up for all new members September 1st....so make sure you lock in your rates, tell your friends and family...time is now....in the mean time here are 4 ways I can help you with your health and fitness goals 1. Join our Bootcamp Everyone that joins our Bootcamp starts with a 21 Day Challenge. It's a 3 week trial of our Bootcamp for you to discover what we are about, how that classes are, if it's the right program for you and for me to see how I can help you in a group setting...details are here <<== 2. Become part of our exclusive Private coaching group  My favorite thing to do is help people define and reach their fitness goals. This coaching platform is just for YOU. Your time, your schedule and a workout designed just for YOU. Reply to this email and let me know this is what you are interested in. 3. Want to Compete on Stage. Want to step on stage. Compete and see how you can take your physique to the next level. I offer a 16-20 Week Contest Prep Program here <<=== 4. Improve The Quality of Your Nutrition  Maybe you are getting all the calories you need and your protein,carbs and fat are good...what about the micro nutrients, the vitamins...I think I have found the best option for that with Kyani..and you can order a 30 Day Supply of Sunrise with a 30 Day Money Back Guarantee here: http://rafaelmoret.kyani.net

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Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

Are you working out like this?

Happy Hump Day This is something I wanted to share so you can put in perspective...to how "hard" you are trying to get the RESULTS you want According to John Troup, writing for USA Today "The Average Olypian trains 4 hours per day 310 days a year for 6 years before succeeding. Getting better begins with working out everyday. By 7am most athletes have done more than many people do all day. Given equal talent, the better-trained athlete can generally outperform the one who did not give a serious effort, and is usually more confident at the starting block. The 4 years before an Olympics, Greg Louganis probably practiced each of his dives 3,000 times. Kim Zmeskal has probably done every flip in her gymnastics routine at least 20,000 times, and Janet Evans has completed more than 240,000 laps. Training works, but it isn't easy or simple. Swimmers train an average of 10 miles per day, at speeds of 5mph in the pool. That might not sound fast, but their heart rates average 160 the entire time. Try running up a flight of stairs, then check your heart rate. Then imagine having to do that for 4 hours!!  Consider the workout schedule of Michael Phelps - with 22 Medals the most decorated Olympic athlete of all time. He was usually at the pool by 6:30am, where he would swim for an average of 6 hours per day - that's around 8 miles per day. He swam 6 days per week including holidays. In addition to the time in the pool, he lifted weights 3x per week and 1 hour of stretching 3x per week. Although most of you reading this will never become an Olympic athlete, nor do you want to, you can become world class in whatever you do by putting in disciplined. To win at whatever game you choose to play, you need to be willing to pay the price. "THE DIRT DOESN'T DEVALUE THE TREASURE" See you at Bootcamp P.S. –If you are looking to make some changes in your eating or your training. Maybe you would like to know how I can help, here are 4 ways I can help you with your health and fitness goals 1. Join our Bootcamp Everyone that joins our Bootcamp starts with a 21 Day Challenge. It's a 3 week trial of our Bootcamp for you to discover what we are about, how that classes are, if it's the right program for you and for me to see how I can help you in a group setting...details are here <<== 2. Become part of our exclusive Private coaching group  My favorite thing to do is help people define and reach their fitness goals. This coaching platform is just for YOU. Your time, your schedule and a workout designed just for YOU. Reply to this email and let me know this is what you are interested in. 3. Want to Compete on Stage. Want to step on stage. Compete and see how you can take your physique to the next level. I offer a 16-20 Week Contest Prep Program here <<=== 4. Improve The Quality of Your Nutrition  Maybe you are getting all the calories you need and your protein,carbs and fat are good...what about the micro nutrients, the vitamins...I think I have found the best option for that with Kyani..and you can order a 30 Day Supply of Sunrise with a 30 Day Money Back Guarantee here: http://rafaelmoret.kyani.net

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

Labor Day is in 21 Days - Can Drop 5-10lbs?

It's Monday and we have a time line!!!

This is a transitional week for a lot of you...lots of kids going back to school... and we start to see this Summer is coming to an end. Some of you have been consistent this Summer and some have not been to consistent....but that doesn't matter... Like I said over the weekend a lot of you do not want a macro breakdown or a meal plan that will teach you the most effective eating style... You ate bad a few times this summer, put on some lbs and want them off...or you have been trying to lose some lbs and it's not happening... So here is what I offered( We have 8 Spots Left)<<= How about a 21 Day Rapid Fat Loss Meal Plan or 21 Day Jump Start Meal Plan? 21 Days mapped out If this is something that peaks your interest, please make sure you click the link that follows these questions... Because you need to understand...     If you decide this is for you, these next 21-days will be challenging but 100% worth it.     So... Read through the questions below...     And if you answer 'YES' to ALL the questions below, then this might be something you want to jump on...     1) Do you have body fat that you want to burn or at least 5-10 pounds (or more) that you'd like to lose?     2) Are you willing to put in some hard work, even if this makes you sore and tired and even a little hungry? (like I said, this isn't going to be easy... But it WILL be worth it)     3) Will you change your diet and be willing to follow some 'out-of-the-box" strategies to see amazing results in the next 21-days?     4) Can you finish the full 21-days no matter what? (I don't want people who are just going to start then stop when the going get's tough)     5) Are you ready to see your best 21-day results EVER?     If you answered 'YES' to ALL of those questions, then you can purchase this program.... This meal plan is just $89...I will email it to you, and you don;t have to weigh food, count macros, log on my fitness pal  Click here to purchase  You will get a simple set of questions like whats your current weight and what does your current eating look like..and I will send you a plan to follow for 21 days....this is not going to be tailored to your day or your lifestyle and there are no adjustments...that is a different service I offer and this is not it Remember question #3  Will you change your diet and be willing to follow some 'out-of-the-box" strategies to see amazing results in the next 21-days?  There will be complaining or modifications...if you can't follow a structured eating plan to give you what you are looking for then this is not for you But...if you want to go all in for 3 weeks....and not have to think...and reach Labor Day on fire...then click here to order your meal plan Send any questions you have my way.... Happy Monday to all of you...3 weeks till Labor Day!!! PS....this is just a meal plan and does not include access to our Bootcamp, but if you would like to add that for 3 weeks let me know!! PPS...I am emailing to you, so you can be anywhere in the world to use this

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP