11 ways to stay motivated for Fat Loss

Hi Everyone,

Have you checked out Bootcamp?
http://i-Bootcamp.com

Yesterday we did a 12 station Tabatas Workout in Pembroke Pines and a 300 in Miami Lakes for THREEEE ROUNDS

What did you do?

I found this article
By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Today, we're going to focus on something that I know a lot of men
and women are struggling with - MOTIVATION.

So here are my top 11 inspirational tips to help motivate you to
stick to your fat loss plan and transform your body & life forever.

11. Never Give Up

If you fall off the wagon, cut your losses. Don't let it weigh on
your mind and hold you back because it's only minor damage that can
be dealt with. The important thing is to get back on track,
immediately. Never, ever, EVER give up. I believe in you.

10. Don't Procrastinate

Do it now. Whether you're thinking of cleaning out the pantry or
finally starting to exercise, STOP procrastinating and DO IT now!

9. Identify Exactly What It Is You Want...

...then don't let anything stand in your way of getting it. By
setting specific goals along with deadlines you are providing
yourself with a measuring stick.

8. Do Your Best With Everything You Have Control Over

Most people fail to control themselves, and end up only with
regrets. We trade minutes of pleasure (i.e. fast food) for days,
weeks, months, and years of regret.

Remember that the pleasure of eating lasts for only minutes, but you
inhabit your body 24 hours per day, 7 days per week for life.

Rather than trying to "out-cardio" your bad diet, you must PLAN
ahead to overcome obstacles. Otherwise, you'll never succeed.

7. Replace Bad Habits

Everyday you will be tempted to fall back on old bad habits. To
make a lasting change in your health and appearance you must do
everything you can to resist that. Try adding a new healthy habit
each day to replace an old unhealthy habit.

6. Be Consistent With Baby Steps

The best approach is to build your life one positive step at a
time and the way to do this is by taking baby steps to improvement
each and every single day. Be a little better than yesterday.

5. Test

There are no failures, only good and bad tests.

You should always be trying something new, monitoring your body's
response, and deciding whether or not that food or exercise belongs
in your "tool box". Do everything you can to learn more about your
body. The more you know, the faster your success will be.

4. Social Support & Role Modeling

You can't soar with eagles if you're hanging around turkeys.

By hanging around others who want to lose weight, you can leverage
their knowledge, commitment, support, and success to push yourself
harder than you otherwise would be able to.

3. Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

If you want to accomplish anything, get out of your comfort zone
and strive to increase order and discipline in your life.

Discipline means doing the opposite of what you feel like doing.
Setting goals and deadlines are the easy roads to discipline.

2. Plan

Planning is the ultimate key to fat loss success.

With a weekly plan of meals and workouts in place, you will be much
less likely to hit a road bump that takes you down the wrong path.
Try setting aside one day a week to map out your weekly itinerary
and you'll be amazed at how quickly your body transforms itself.

1. Realize YOU Are In Charge of Your Success

Og Mandino once said, "I shall shape my future. Whether I fail or
succeed shall be no man's doing but my own. I am the force; I can
clear any obstacle before me. Or I can be lost in the maze. My
choice. My responsibility. Win or lose; only I hold the key to my
destiny."

Translation - Everyone can succeed and reach their goals. It's a
just a matter of how badly you want it.

I know you want it. And I know you can do it. And I'm really looking
forward to your success.
********************************************************************




--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-Bootcamp.com

World's hardest diet?

Hi Everyone

It's Sunday

and TODAY I will be having some PIZZA, PASTA, Rice and Beans..Cake...yesterday I had some coldstone..Friday I was at Five Guys Burgers...

What????

Oh yeah...I loaded up on Bad calories...

Why...just to get it out of my system because tomorrow...I will start the World's Hardest Diet for 14 days...

14 days? That's nothing...not on this!

It's part of the NEW MEAL PLAN EVOLUTION...

It's a new program I will be launching where we will provide you with a NEW meal plan every 14 days...

Why every 14 days...2 reasons..One so you don't get bored...2 so we keep the Body guessing...and changing!

So Guess what even though I haven't launched it yet...there is a VERY VERY special offer at the end of the ebook I gave away last week...

WHAT! You didn't get the free ebook I gave?

Well go to: http://results4sure.com/FREEGIFT.html

and download it for FREEEE...plus look for the special offer at the end!


--
Rafael Moret,CSCS, NASM-Cpt
http://i-BOOTcamp.com


PS...don't for get you can still join Bootcamp for the SUMMER and save $250 go to:
http://www.results4sure.com/summer-boot-camp-blast.html

Are we going to have a Boot camp Magazine?

Hey

Happy Monday...

Word on the street is that on top of everything else we are doing..we are starting a magazine too...

Well...YESSSS we are...

I will have all the details for you tomorrow!

and remember we have a week left before Memorial Day weekend ...you will be on the Beach wishing you started Bootcamp in January...but maybe you didnt...

So look your spot in NOW for the Entire SUMMER:
http://www.results4sure.com/summer-boot-camp-blast.html


Be on the look out for the News tomorrow...

Rafael

Some Summer bootcamp FAQ's

Hi Everyone,

Some of the questions coming in...

If I purchase the Summer Boot Camp package Now when do I have to start?

You can start as soon or as late as you are ready. You are getting 3 months, you can start Monday or next month.
Join here: http://results4sure.com/summer-boot-camp-blast.html

What if I go on vacation during the summer for a week or 2, will I lose the time?

You might have to cancel your vacation...just kidding..you can make up the time later...you will not lose it.
Join here: http://results4sure.com/summer-boot-camp-blast.html
Am I locked in to 1 location?

No, this is an unlimited package...with No restrictions...
Join here: http://results4sure.com/summer-boot-camp-blast.html

What if I would like to workout ALL summer but can't make it to any of the Boot camps?

This Question came up today...So here is the answer.,,,I am opening 9 spots for Private coaching.
2 times per week for 3 months that 24 sessions at the time you want and the days you want...you get all 24 sessions for $987.
You will also get all the free bonuses with the Summer Boot Camp blast and I will throw in 1 Free visit a week at any Bootcamp location

If you want to lock in 1 of these 9 spots click here...we can set up the time and days later.
Again only 9 spot click=> bootcamp.pro@gmail.com <= to email us and get it

THE RESULTS!!!!

Yesterday we tried my NEW Iron Man 2 workout...I think it went Great..all muscle groups were pushed, the cardio element hit in strong...we had good weather so it was a good testing day.

But I think over all a very efficient workout!!!


--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

Bootcamp week in review

Hi and HAPPY Friday!!

So we did a lot of stuff this week..

That Iron Man workout was something...I will be workoing on some variations of it and progressions for it...But Great job to everyone..

The INBRED...not hybrid...300 Workout...I really liked this one...Not cause I think it's just tough...but because I think it really maximizes ENERGY output...YES we will be doing this more

I have a cool workout for you guys Below, but first

44 Spots remain in the Summer Boot Camp option...Not including everyone who has says they want to do it..don't worry your spot is safe...

But again, if you are serious about getting and staying in shape this Summer..
Join our Summer Boot Camp program here: http://results4sure.com/summer-boot-camp-blast.html

And 1 of the 9 spots for private training was taken yesterday...so if you are in a situation where you want to join boot camp but cant make out class time...private coaching is for you...this is a great way to lock in your spotsfor the summer as well...

How should you measure your workout progress?

Hi Everyone..

I was just reading this: "To get something you've never had, you have to do something you've
never done"
You MUST step outside of your comfort zone to get results in EVERY
aspect of your life....


Very Timely!

Today is the first day to enroll in the Summer Boot Camp Blast! (http://results4sure.com/summer-boot-camp-blast.html )

and I was just thinking..why do people do the same stuff over and over expecting results to vary...

I won't even get in to my mental laziness theory..but however..

Tonight at Boot Camp I will be running the 2nd Test of My Iron Man 2 workout... I put this together last week and It requires No weights or special equipment..

But I use it as a measuring tool...

You see at my class we use kettlebells, dumbbells, bands, stability balls...all the cool things we need to keep the workout challenging and getting results...

But how to we track your progress?

It's workouts like the one we are doing tonight..

We have a set number of reps and stations...maybe you take all 45 minutes to finish the first time...maybe you don't finish..maybe you go through it quickly...

Either way, the next time we do it...you can beyond any doubt see how you are getting stronger, have more endurance, and more energy...

And that is REAL time proof that your body is getting better!

Save $84 a month on Bootcamp by joining for the summer: http://results4sure.com/summer-boot-camp-blast.html


--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

Workouts for Busy Men and Women

Hi

What you do today sets the tone for the rest
of your week.

Let's take a quick poll and find out if this
is you:
1. Do you look to Monday with dread?
"If only the weekend could last forever!"

2. Is the impending responsibility of the work-week
weighing down on you?

3. Do you wish you could just run away?

If you answered yes to any of those questions,
What makes you think that spending 2 hours in the gym 4-5 days a weeks is going to happen...

Wait don;t get me wrong, for a lot of us 2 hours in the gym lets us disconnect from all the stresses of life...

BUTTTTTTTT

Who has 2 hours...and side note, I see people in the gym all the time wasting time...2 hours..yeah but most of that time is moving around, talking, or just trying to figure out what to do...

But back to Who has time...

Our bootcamp workouts are 45 minutes, they are FULL body workouts, we train in a circuit so we get your heart going..

So, Getting a six pack, fitting into a bikini and just losing weight might NOT be your goal..

But an EFFECTIVE workout, is and Effective workout..

(How effective will your summer workout be: http://results4sure.com/summer-bootcamp-savings.html )

Want your blood sugar under control, want more energy, want to sleep better,...WANT TO GET OFF THOSE HIGH BLOOD PRESSURE meds???

Then..listen to this:

Yes we use Kettle bells
Yes We Flip Tires
Yes we slam Sledgehammers
Why? Cause their fun and Effective

On the other hand we use Body weight exercises...and Band resistance..

To make sure that we don't injure you and create strength training thats effective for everyone:



So look at that... 45 minutes is All, work ALL your muscle together..tone and shape and build..Kettlebells one week, bands another week, bodyweight...TRX and more...

It's NEVER the same...your body has no choice but to change..

Now..SUMMER is here!!! It's weeks away..

Lock in your Summer Fitness Program and SAVE $84 Per month...WOW:

Find out how here: http://results4sure.com/summer-bootcamp-savings.html

--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com

Iron Man 2 Workout and Happy Mothers Day

Happy Sunday...

Happy Morthers Day to All the Mom's...Mom's Rock!!!!

Funny I was reading this article about How Robert Downy Jr put on 20lbs of muscle for Iron Man2...

Guess what he did to get it done? (from movies.yahoo.com)

"Robert Downey Jr. packed on 20 pounds of muscle to reprise his role in
"Iron Man 2."


"When we did 'Iron Man 1,' we had five months before the shoot to get ready, so we used more traditional, heavy-weight training," his trainer, Brad Bose, tells UsMagazine.com. This time around, the actor, 45, had just wrapped "Sherlock Holmes," and was down to 151 pounds when shooting on the action flick (out May 7) began.


"After [the first routine], Robert felt kind of bored with it and wanted to something a little more exciting... so we decided to do what I call a Rocky IV meets high-tech training," says Bose, who bulked Downey Jr. up to 175 pounds over the first three to four weeks filming.

Examples: "Instead of doing regular bench presses, we used a bamboo bar... and we would hang plates on rubber bands off the bar... so it was like trying to bench press a snake!" Bose explains. "It bounced all over the place."


Downey Jr. also pushed "a custom-built wheelbarrow that we modified with 600 to 700 lb. weight stacks" around an obstacle course.

"We went out and bought truck tires, and we used sledgehammers -- anywhere from, two 4-lb. sledgehammers in each hand, all the way up to a full 20-lb. sledgehammer -- and we were just beating tires with it. We used fire hoses that we filled with sand and water... and we'd drag and whip them to build the shoulder muscles and pecs back up."

They also juggled "weighted Indian clubs," hulled around kettle bells and even used a war machine, which Boyes explains is "like a rope with handles on it with a pulley -- you suspend yourself from it," says Bose.

"We tried to find the most unique, and yet funnily enough, inexpensive training stuff to use," he says. "You couldn't find more practical stuff to use."


Sounds Like last weeks Boot camp to me...if you were there, you know we rocked it!

What I'm calling the Iron Man 2 workout...

we tested it a little:
Round 1 Warm Up:
25 Good Mornings
25 Jumping Jacks
20 Side Steps (each way) with Perform Better Bands

Round 2 (for time)
10 Bench (assisted) Push ups
10 Bench Dips
10 Squats
10 Side Lunges
150 Meter Run

15 Bench Push ups
15 Bench Dips
15 Squats
15 Side Lunges
150 Meter run

20 Bench Push ups
20 Bench Dips
20 Squats
20 Side Lunges
150 Meter Run

Round 2 for Time
10 Push ups on the floor
10 Bench Dips with feet extended
10 Single leg squats on a Bench
150 meter run

15 Push ups on the floor
15 Bench Dips with feet extended
15 Single leg squats on a Bench
150 meter run

20 Push ups on the floor
20 Bench Dips with feet extended
20 Single leg squats on a Bench
150 meter run

Round 3 For Time
10 Push ups on the floor with one leg elevated
10 Bench Dips with feet elevated on another bench
10 Squat Jumps
10 Plyo Lunges
150 meter run

15 Push ups on the floor with one leg elevated
15 Bench Dips with feet elevated on another bench
15 Squat Jumps
15 Plyo Lunges
150 meter run

20 Push ups on the floor with one leg elevated
20 Bench Dips with feet elevated on another bench
20 Squat Jumps
20 Plyo Lunges
150 meter run

BTW it was outdoors and it was hot and humid!!!

**********

I know by now you have see I am promoting The Summer Boot Camp Blast...

Basically you can sign up for bootcamp the summer guarantee a summer of kick butt workouts and save $250+
==>> http://results4sure.com/summer-bootcamp-savings.html

I'm ONLY letting 50 people take advantage of this, so TELL YOUR Friends now is the time!!!!!!!!

You Can not join yet...but you can go to this link and get on the list of people who want to take advantage of this:
http://results4sure.com/summer-bootcamp-savings.html


Again check out the Blog:

and HAPPY MOTHERS DAY

--
Rafael Moret,CSCS, NASM-Cpt
http://www.southfloridafitnessbootcamp.com/
http://www.results4sure.com/

Summer Boot Camp Blast

Are you ready for your bikini? (or board shorts?)
What About Last Year were you READY?

Would you like to?

Well you will be!! because I am Ready to UNLEASH SUMMER BOOTCAMP... A chance Guarantee your Fitness For the SUMMER and Save some $$$

this time the emphasis is ALL ON THE STOMACH. We need to have flat bellies for the beach right?

That’s why it’s now called the SUMMER BOOTCAMP BLAST (catchy right?)


Here’s the deal:
I won’t be officially launching this until next Wednesday or so but I can ONLY offer this program to the first 50 that register. (I need to make sure each person that dedicates themselves to this amazing program gets the full attention they require.)

If you are interested in dropping 5-8 inches off your waist over the Summer (plus a pile of weight) and Stay in Beach Ready Shape go to:
http://www.results4sure.com/summer-bootcamp-savings.html and get on the “action taker” list. These action takers will get email notification of the program launch date BEFORE my normal list.

This is your Chance To Save a Ton of $$$$$ and Make this the Best Summer Ever

Again go here: http://www.results4sure.com/summer-bootcamp-savings.html nothing to buy, just for your to get on the list


--

Is our 300 workout that Tough

Happy Sunday...IT"S MAY!!!!!!!

Every so often I throw in A 300 into our Boot Camps..

Don't know what A 300 is...Remember the movie The 300...well the guys who were training the actors came up with a CRAZY workout that had 300 reps and funny enough called it the 300...

Well sometimes I use my version of that at Camp...

Before I go over what's involved...sometimes people ask if it's tough? Sometime my campers wonder if they are getting a lot of work in?

Well...let's compare

This is a "traditional" Gym workout"

5-10 minute warm up

3-4 exercises for a major muscle group..lets say legs:
Squats- 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Ext. 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Curls 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)

2-3 exercise for a smaller muscle group..lets say triceps:
Cable Pushdows 15 reps, 12 reps, 10 reps (37 total reps)
Dumbbell Kickbacks 15 reps, 12 reps, 10 reps (37 total reps)

Maybe some abs
Crunches 15 reps, 12 reps, 10 reps (37 total reps)

Not A Bad Workout...you can get that in any magazine

So this would take someone an hour or an hour and a half to finish (with all that pausing in between sets) and they get 222 TOTAL reps...

What do you get at Boot Camp in less than 45 minutes when we do a 300?

The first Set:
Push ups 50 reps
Squats 50 reps
Dips 50 reps
Step Ups 50 reps
Leg Raises 50 Reps
Jumping Jacks 50 reps

That's 300 Reps in the FIRST Set...back to back with out stopping and I time you to see how long it takes you to do it...

WAIT!!!!

We do 2 more sets like that...that's 900 Reps...in less than 45 minutes...

Boot Campers pat yourself on the back!

Non-Boot Campers: Stop Reading Magazines!

Start Working Out NOW!
CAMPS for 2010 are 3 times per week for 4 weeks and are $249.

In Miami Beach: Flamingo Park Mon-Wed-Fri 6:15am
In Hollywood Beach Flamingo Park 6:15am Tues and Thur
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur



==>>JOIN HERE<==






Have a Great Week
Rafael

PS : Are you looking for a workout program in SPANISH but can't make it to my Boot Camps...check out: http://www.dietas-y-ejercicios.com/
--

Rafael Moret,CSCS, NASM-Cpt
http://www.southfloridafitnessbootcamp.com/
http://www.results4sure.com/
http://www.Metabolism-Makeover.net