(Fitness Bootcamp)*Daily Deal*

It's the First Wednesday of 2011...

and I know New Year Resolutions are on Everyones Mind

So A few Cool things for you...

"A real decision is measured by the fact that you've taken a new action. If there's no action, you haven't truly decided."
Tony Robbins


"How am I going to live today in order to create the tomorrow I'm committed to?"
Tony Robbins

Think about this for a minute..it didn;t take you a day or a week to gain what ever amout of weight you gained or to fall out of shape..but the Good news is it won;t take that long to lose it

and Now Our Wednesday Daily Deal:
I have 2 Offers...

7 Day Meal Plan

Get a Custom 7 day Meal plan you can use over and over Just for you!

I take ALL the guess work out of trying to figure out what to eat.

ALL you have to do is prep it and eat it

==>Get The 7 Day Meal Plan for just $47<==

6 MONTHS OF BOOTCAMP

Wow!!! What kind of shape can you get in if you commited to 6 months of Bootcamp

Normally Bootcamp is $257 for 4 weeks.

Get your 4 weeks for just $199 if you commit to 6 months

Very Simple, what ever Card you use to enroll today will be charged automatically every 4 weeks, and your rate will be locked at $199

What will you look like in June after 6 month of training?

A free six pack ab workout and meal plan

Hi Everyone..

I have some Gifts for you today..

Gift #1

Download Your FREE e-Book on How To Get Back into That Bikini by Adding your Name and Email Below

Name:

Email:

We respect your email privacy

AND NOW YOUR FREE 6-PACK Abd Workout

YOUR CORE Workout

	Exercise	Set	Reps	Weight/ Resistance
	Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1 2 3 4 5
	Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.	1 2 3 4 5
	Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.	1 2 3 4 5
	Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg.	1 2 3 4 5
	Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat.	1 2 3 4 5
	Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.	1 2 3 4 5
	Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions.	1 2 3 4 5
	Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions.	1 2 3 4 5
	Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Alternating Superman 1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor. 2) Raise right arm and left leg 4-8 inches off floor. 3) Lower and raise alternate opposite arm and leg. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.	1 2 3 4 5
	Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side.	1 2 3 4 5
	Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.	1 2 3 4 5
	Bicycle Crunch 1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Start position: Place hands behind head. Straighten right leg. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest. 4) Return to start position and repeat with the left leg. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position.	1 2 3 4 5
	Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions.	1 2 3 4 5
	Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.	1 2 3 4 5
	Cobra on Floor 1. Start by lying on your stomach with your arms at your sides. 2. Slowly raise your shoulders up off the ground by contracting your low back. 3. Return to the starting position and repeat.	1 2 3 4 5
	Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.	1 2 3 4 5
	One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet. 4) Once thigh is slightly above parallel (as shown) return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3 4 5
	Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the "ready" position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.	1 2 3 4 5
	Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.	1 2 3 4 5
	Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you) 3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement. 4) Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3 4 5
	Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.	1 2 3 4 5
	Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	One Leg V-Up 1) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling. 3) Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1 2 3 4 5

Poor fitness pratices..(and New Bootcamp location)

Hi Everyone and Happy Friday..

There is and ongoing joke I keep hearing about the Market..(EVERY BUSINESS MARKET)..being over saturated.
Starbucks has reached the point where it is opening New Starbucks inside the Men's Restrooms of existing Starbucks..

Same thing with Health and Fitness..more gyms, more books, more diets and weight loss products..but as a population we are heavier and un healthy..

My little area or at least the one I lean toward the most Bootcamp..is also experiencing the same..I see Bootcamp popping up everywhere..
even in the same location im in sometimes.

For some reason trainers try to open up shop right next to me..that's ok..they never last..why do you think that is?

Well I'll leave it up to you..and just like Starbucks continues to sell over priced coffee despite McDonalds McLatte and Dunkin Donuts and 7 Eleven or every other place...so will I.

Just like there system works, so does mine.

Now, the rest is up to you..you need to come to class and put in the work..eat the right way and stop looking for shortcuts.

Workouts will be revampped..there are many levels, and we are just scratching the surface..Say Yes!!!

Now as far as New Locations..

Before I just open up..tell me what you what..Tell me what days, what time, what location and guess what be ready to join cause as soon as I get the biggest response we will open there...

POST YOUR THOUGHTS BELOW..
--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com/
http://www.results4sure.com/

A quick 500 calorie burning workout

Hi Everyone,

I got this email from Alwyn Cosgrove...Alwyn had written a few books but more important he runs what is considered The Most Profitable Gym in America.
but SO WHAT???? We why do you think that is...?

They deliver results!!!!!!!!!

What kind of training do they have? Full Body Circuits focusing on AFTERBURN
Same workouts we do at Bootcamp..and I have 3 spots left in the Fall/Winter Special
here: http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/
Look at the sample he sent today:

"Today's workout was a combination of the TRX and a couple of kettlebells. The weather was beautiful so I trained in the backyard this morning.

Here's what I did today (click the link for videos):
Kettlebell Swing - 10 repsTRX Chest pressTRX single leg squat (5 reps each leg)TRX Inverted Row (10 reps)TRX suspended lunge (10 reps each leg)Kettlebell Clean and Push Press (5 reps each side)TRX Suspended Crunches to Body Saw (10 reps)
I performed 3 rounds of that circuit (27 total sets) and it took just over 30 mins.I consider this type of training to be metabolic/cardio in nature as the loads are relatively light and the tempo is quite fast.

My heart rate monitor recorded my average heart rate as being 153bpm and I maxed out at 168bpm today.The heart rate monitor also recorded the workout as burning just over 500 cals - which when I convert my heart rate to an equivalent running pace for me is pretty close.
--AC"

So how many more chances will you miss at The Most Effective workout system..
3 Spots left..for 3 months..you save $250
Get it here: http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/

--Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com/

http://www.results4sure.com/

Here's the fat loss basic Secrets-Revealed

Hi Everyone

There are Less than 90days till the END of 2010
This is an opportunity for you to look great by Year's end.

But you still need to start now.

Here's the fat loss basics (if you need more info see below):

You need to create a caloric deficit - no two ways about it - you must burn more than you consume. But that doesn't just mean eat less.
The most effective way to create that deficit is to use a combination of diet and exercise
Your diet should consist of lean proteins, fruits and vegetables.
Keep starches and refined carbs to a minimum.
Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
This will help maintain blood sugar levels and keep you from blowing your diet.
Exercise - interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn't burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.
Try to exercise at least four to six days per week - two to three days of interval based cardio and two to three days of resistance training.
Supplements: there is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful - but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though - but more for your overall health. a protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.

Get started now!

If you want a fast program that tells you exactly what to eat, and what to do to maximize your results in the next four weeks - get over to http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/

I'm helping you save $80 per month, by commiting to yourself

Your Fitness Coach
Rafael

PS: Everytime you thought about bootcamp but thought it was out of your budget..here is a chance to get $1,200 worth of training and information and SAVE a lot of $$$..go to:
http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/


--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

My Personal Battle with Hypertension

Hi Everyone...

I'm back but before I get into it I have a quote...or 2

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.
Buddha

A man who dares to waste one hour of time has not discovered the value of life.
Charles Darwin

So if you have not gotten an email or text from my girlfriend Natalie in the last few days..let me bring you up to speed.

Last week I had a really bad scare...the things I preach about the most eating right, exercising and taking care of yourself came back to bite me.

Hypertension is the term used to describe high blood pressure.
Most of the time, there are no symptoms. Symptoms that may occur include:
Chest pain
Confusion
Ear noise or buzzing
Irregular heartbeat
Nosebleed
Tiredness
Vision changes
I had all of them! and ended up in a Hospital bed for almost 10 Days..they kept me in mostly because I refuse to take drugs..

There are many different medicines that can be used to treat high blood pressure, including:
Alpha blockers
Angiotensin-converting enzyme (ACE) inhibitors
Angiotensin receptor blockers (ARBs)
Beta-blockers
Calcium channel blockers
Central alpha agonists
Diuretics
Renin inhibitors, including aliskiren (Tekturna)
Vasodilators
A big buffet of meds IS NOT what I wanted...So simple to manage..my stress level was SUPER high..my eating caught up to me..and I got a BIG scare..

Well my blood pressure is back to normal and I'm cleared..I have a check up tomorrow..and will be BOOTCAMP ready by Monday!

So all classes are ON...I will send homework between now and then...Do it because I'm coming back with a vengance..and you don't want to get stuck

We will have make up days for the 6 sessions missed..I promise

Also with the New website I will try to consolidate all my emails so you don;t get so many of them..but honestly sometimes i send them 2 or 3 times because people say they didnt get them..or it goes to your junk folder and I want to make sure you dont miss out.

Thank you to everyone for the Emails and Texts..and Thank you for being understanding

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

Remembering 9/11 and more fitness results

Hi Everyone,

It's Saturday September 11th... and while the tragedy that happened 9 years ago affected all of us, many of you don't know I remember the day so clearly.

For many reasons, at the time I lived in Jersey City NJ, right across the Hudson River..My little one was not born yet but was on her way, as a matter of fact we had an OB/GYN appointment that day and I had a ton of sessions scheduled...I remember turning on the TV and watching the fire a thinking "Wow some A**hole crashed into the Twin Towers again! So I stepped outside of my apt. where I could see the towers..and thought man people should really be more careful...and just like that I saw the other plane crash in..WOW, it's still so vivid in my mind..I could see the people jumping from my apt balcony...more than that..I used to work at the WTC for "The Fitness Co." which managed the gym inside the World Trade Center..I used to take that train every morning when I was in college because at one point I worked at the GNC that was just a block away..

I went to Work that day, because still at this point no one realized what was going on...and of course ran home as soon as word spread of the attack. But I also remember the togetherness the we experienced in that area..everyone was a bit nicer, a bit more patient, and even started to realize that you should take care of yourself all the time...NOT just when your dress or pants don;t fit or if you need to get into a New pair. But at the gym I managed we had a BIG increase in memberships..people who were in the rush rush took time to do something that would benefit them...not just a quick fix once again...

I have some many options to help people get in shape...and it's because I try to accommodate every one's needs. I have been collecting some before and after pictures from some of the people using my products...

1. Sandy Durfee, Age 47
Lost 10 pounds, 4 inches in waist and 3 inches in hips

“Even though I had always enjoyed exercise and made it a priority in my life, my weight had continued to be an issue. It seemed that over the years I gained weight, not just from the birth of each of my children, but also from my poor eating habits. I began to dread my doctor visits as each time I was warned that I was at risk for high blood pressure, diabetes and heart disease. My doctor kept telling me that it didn’t matter how I lose weight, as long as I take it off. This only scared me into unhealthy bouts of dieting. I tried Atkins, Trim Spa and other diets pills and juice diets but after each not only was I heavier, I also felt worse! I had no energy, I hated the way I looked and I was depressed. My life was no longer mine to control.


I had a new grandbaby and I so desperately wanted to play an active role in her life. I finally decided something needed to change but I was unaware of what to do. I enrolled in the 14 Day Fat Flush and I was on my way. I learned everything from how my body works and what I need to eat to be strong and healthy. The best part....It was surprising easy! I am never hungry and I eat more now than I have in years! I now understand why Ii gain weight if I deprive my body of what it needs. I enjoy my life and feel in control. I feel great and look wonderful. Thank You for saving me!”



JUST THE MEAL PLAN:

Get it here

The Meal PLan and Workout Program for 14 Days is $157

Get it here

You do NOT need to come to my Bootcamp...I will email you the meal plan and workout..it's yours to keep forever

2. Larry Singleton
Lost 24 pounds and 5% Body Fat

I USED THE FITNESS ON MY PHONE>>

http://results4sure.com/fitness-on-your-phone.html

Got my meals and Workouts delivered right on my phone

3. Melanie Coleman, Age 19
Lost 25 pounds and 5% Body Fat

“Diets were never my thing. I’d go on one, get hungry and give up, pig out, and then gain more weight than I lost. It was hard to get motivated while my skinny friends could eat whatever they wanted and not gain a pound. Nevertheless, I knew I had gained so much weight over a year that I had to keep trying.

When I first started Maximize Your Metabolism and BOOTCAMP (http://i-bootcamp.com/ ) I was reluctant, because I loved my sweets and Fazoli’s was almost an every day thing. However, I was relieved to find out that I could create menus according to what I liked (minus the processed and junk food) and I would get to eat six meals a day. I liked the healthy food I was eating and I felt good about myself after I ate it.

Doubt surfaced again when I wasn’t losing as much weight as I thought I would. I thought that all diets are supposed to work fast. Then, my fitness coach reminded me that this wasn’t a diet I was on, it was a lifestyle... a permanent change. The difference is that after the Maximize Your Metabolism, I’ll keep the weight off and keep it off by making helping choices (opposed to starving myself).

There’s no healthy short cut to losing weight. After my metabolism and my body adjusted to the drastic change, the pounds and inches melted off. My self-confidence progressed and that forced me to keep going.
I’m not sure I could have ever pushed myself to the extent that I did without the help of my Fitness Professional. Twenty-five pounds lighter.... I feel thinner, happier, and healthier. With the exception of a few Hershey kisses now and then I don’t even miss my old eating habits. I’d take wheat thins over Pringles any day.”

Bootcamp Works! http://i-bootcamp.com/
The Meals and workout helped me keep it off when I moved out of town:
http://results4sure.com/fitness-on-your-phone.html

"Thanks to everyone for their pictures, it really helps to see when people just like you are getting results!!!"

Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com/

http://www.results4sure.com/

Easy Lose Weight Fast Advice

TGIF Everyone,

Well it looks like we have some target dates to hit..Halloween is coming, Thaksgiving, and Then All the Winter Holidays...

Bootcamp starts Sept 20th..now that we are back to school and on the eve of all these event...it's time to focus on YOU..

{*AND I HAVE A NEW INDOOR Class Starting on Tuesday at 5:30pm in Pembroke Pines (7909 Pines Blvd) it's a 45 minute Fat BLASTING Workout (call me for more info)}

Of corse how do you decide what program to pick..Jointhe gym, Jenny Craig, Weight Watchers, PX90, Insanity..so many options..

Well I will be uploading some before and after pictures of some of the people that have joined my program..and all of them started just trying it out..that's it just trying it.

I have a 14 day Fat Flush program for you to get your feet in an try out our program for 14 days with eating plan included:>>> http://results4sure.com/14day-fat-flush.html

After 14 days if you feel this is for you we can figure out how will this best fit you, and if not,,I Guarantee you will at least have gotten a good workout. check it out: http://results4sure.com/14day-fat-flush.html


ALSO

My partners over at Prograde love helping you make your life easier. And this new article they just released is further proof of that.
If you're looking for easy advice on how to lose weight faster, well, look no further than this:

http://results4sure.getprograde.com/top-4-reasons-you-need-protein.html

Yours in health,

Rafael Moret,CSCS, NASM-Cpt


PS 14 Days you can change EVRYTHING: http://results4sure.com/14day-fat-flush.html

PPS - You don't have to lose weight faster, but when it's this easy...
http://results4sure.getprograde.com/top-4-reasons-you-need-protein.html

Our Last Fitness Sale

Hi Everyone,

Today is the BIG Day..

It's September 1st

I have my long awaited meeting at 12pm

So I thought of a cool way to CELEBRATE

I am throwing a ONE DAY SALE...but what's different?

This will be our LAST SALE EVER!!!

I have 2 Spots for 1 on 1 coaching available and some Cool bootcamp options.

Go to: http://results4sure.com/one-day-sale.html

BTW I am taking the page down at 1pm so if you want to take advantage of this go NOW:
http://results4sure.com/one-day-sale.html

and then our NEW site should be up Soon...be on the look out.

"What happens if you don't do this? What happens if you don't make this change?"

Happy Hump Day

Rafael


--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

How much should you pee? How much Water do you need?

Hi Everyone,

I knwo I get a ton of these questions ALL the time so lets address some of them today...

Do you experience frequent urination?
So if you are urinating or peeing quite often, you might assume that you have been drinking a LOT of fluids. This may be the case and this is not necessarily a bad thing.

You certainly need to keep yourself well hydrated. So, how much is too much water to drink? How often is it too frequent urination? If you are drinking more than a gallon of water (about 12 glasses of water) a day, then you may be drinking more than normal (MY COMMENT: NORMAL FOR WHO?). Be careful that you don’t drink too much water...

So, how much urination is too much?
If you urinate more than 3.5 quarts a day, that is higher than normal. The average person does not urinate more than 2 cups every two hours. If you are urinating too frequently, you may need to take an anti-diuretic such as DDAVP(Desmopressin Acetate Tablets)..(MY COMMENT: REALLY? If you pee to much you need meds?)

How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much water does the average, (key word) healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.
Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.

Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise(like BOOTCAMP at FitranX South Florida ), it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.

Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

Listen water is BETTER than Soda, and juice has a ton of Sugar...your Body is made up of water...drink it...!

--
Rafael Moret,CSCS, NASM-Cpt
FitranX South Florida
https://rafaelmoret.kyani.com/en-us/

Sorry I didnt mention this

Hi Everyone

I just wanted to run 2 quick things

1 My love for Coffee

Did you know:

Research from Harvard shows that increased coffee consumption and greatly reduce your risk for type two diabetes
The antioxidants in coffee can reduce inflammation and risk for heart disease
The antioxidants in coffee have been shown to reduce the oxidation of LDL cholesterol (the ‘bad’ cholesterol)
Caffeine increase dopamine levels which makes you sharper and more alert
Caffeine increases brain activity [and reduces morning fog <--that's not a scientific finding just my observation ]
Many people shy away from regular coffee and opt for decaf thinking they are making a healthier choice but decaf coffee has significantly lower levels of antioxidants.
Caffeine has been shown to accelerate your body’s ability to repair blood vessel walls (that’s cool).
Coffee has been shown to reduce rick for suicide.
I bet you didn’t know that all that good stuff came from drinking coffee huh?

2nd...The Summer Bootcamp offer...

Did you know you get:
3 Months of UNLIMITED Boot Camp,Yes as many classes as
you want and at any location (48 New and Evolving Full Body Workouts)...A $897 Value
A Copy Of Our 10 Day Detox Jump Start Meal Plan...
A $175 Value
Our Famous 12 Day Fat Blasting Meal Plan...A $125 Value
A Copy of The Prograde 197 Healthy, Fat Burning Recipe e-
Book...You can use this Forever
ALL TOGETHER $1,225 of Training and Meal Plans..

You can get it ALL here:
http://results4sure.com/summer-boot-camp-blast.html

That's ALL Today
Rafael!!!

Some worout challenges and your GYM

Hey Everyone...

Rafael here....

I got this email from Jon Benson the other day...

With a few Client concerns:

"What's the biggest challenge YOU face when it comes to your
workouts?

Let me tell you what my readers have told me in numerous
emails and surveys.

Their biggest challenges are probably the same as yours -- and
I'll be honest, they are NOT EXCUSES... they are REAL
challenges that MUST be overcome if you want to be fit, lean
and healthy.

Here's some actual letters from readers like you to me:

"Jon, I just don't feel like I have a plan when I walk into
the gym. I feel like I'm wondering about and don't really know
what exercise to do next."

"Jon, I have a good plan (yours!) but I can't afford a
personal trainer... and I'm not sure how to perform many of
the movements I know I need to do in order to shape up my
legs, butt, arms, and abs. I have some exercise DVDs but I
forget how to do the movements sometimes when I get to the
gym. Help!"

"Jon, I start my exercise program with solid intentions only
to let my work, my kids, and my life side-track me from my
goals. What do you suggest?"

"Jon, my problem is one simple, nasty word... MOTIVATION! I
know how to do some exercises but I'm sick and tired of the
same routine every month... day after day, week after week. I
need some variety and I need it YESTERDAY!"

"Jon, my only problem is getting to a gym. If I had a routine
that I could see (I do not like to 'read' about exercises!)
and one that I could do at home... wow, that would be a dream
come true. Can you help me?"

SOUND FAMILIAR?????


I just uploaded this video to that YOUTUBE thing..




Join Boot Camp for the Summer and SAVE $251

Look what coming to Bootcamp

What's Coming to Bootcamp?



THE BOSU...oh yes..

Listen but before you get All crazy...

We use a ton of things:
Dumbbells
Kettlebells
Medicine Balls
Bands
Tires
Sledgehammers..

It's Not the Toys that Give you Results..

It's SHOWING UP

You have to come to class to get the results you want.

Even if we didnt' use any of that cool equipment...and we did ALL Bodyweight exercise..

You need to show..

I have been getting questions About the Summer Boot Camp Blast:
http://www.results4sure.com/summer-boot-camp-blast.html

It's $497 for 3 Months of Bootcamp..You Save $250 off the regular price!

I know you might go on Vacation this Summer...YEs you can make the days up

But it's Not so much about the price...it's the Commitment for 3 months!

What ever your reason is...Health or Fitness..The Beach or The Doctors office..

Boot camp can help...

Join Here: http://www.results4sure.com/summer-boot-camp-blast.html


Have Questions...just send them my way

How's your breakfast

Hi Everyone...

I wanted to let you know that while my ORIGINAL idea was to charge $27 for this book..

I decided to Continue to give it away...all I ask is...send it to a friend.

Here is the link:
http://results4sure.com/FREEGIFT.html

How's your Breakfast?

Bad Breakfast Foods

A fattening, unhealthy look at some of the worst foods you can eat for breakfast.
Mama always told you that breakfast is the most important meal of the day. But if you breakfast is brimming with butter, lard, and sugar, you may be putting your body at a disadvantage. Which breakfast foods are stuck to the bottom of the barrel for nutrition? Read on to find out.

Doughnuts
You knew it was coming, so may as well get it over with. Whether glazed, powdered, or cream-filled, doughnuts were made to be delicious ways to begin or interrupt your day. What they were not created for was to be a healthy way to get your day started right. Many companies have made it their mission to create the ultimate healthy doughnut, but every attempt has come off less tasty than the original. Instead of settling for something that tastes less than the best, leave doughnuts of all shapes, sizes, and health on the shelf.

Kids' Cereals
You never want to grow up. You love your big-kid toys and your big-kid video games, and you're still eating the same cereal you were when you were in elementary school. Unfortunately, those brightly colored, sugary sweet cereals have not become any healthier over the years. In fact, researchers from Yale University state that these kid-friendly cereals that are full of sugar and artificial flavors are usually less healthy than any cereals made for adults. So if your kids are eating the same colorful cereals as you, you'll all need to change. Instead, look for something with four grams of fiber and less than four grams of sugar per serving.

Energy Bars
They're crammed full of protein and go-get-em, and they fit in the palm of your hand. So what's the problem? The problem is that alongside all that energy-boosting protein, there is also a lot of fat and calories. If you don't spend adequate time each day to get rid of these extra fats and calories, your whole body is going to feel the extra pounds piling on. Instead of grabbing an energy bar for breakfast, only eat them right before or after an intense workout. That way you're keeping your body fueled properly, but you're also burning off most of the stuff you don't want stuck to your hips.

Front Seat Foods
The mother of all bad breakfast foods is breakfast on the go. While fast-food breakfast is convenient and relatively inexpensive, it is also one of the worst ways to fill your stomach in the morning. Some of the most common options are sausage or chicken biscuits; biscuits and gravy; or bacon, egg, and cheese biscuits. Make any of these items at home and you'll be on the border of unhealthy. Pick them up at a fast-food restaurant and you're guaranteed a dose of artery-slowing, fat-producing food, served in a Styrofoam carton with a side of orange juice. And no, the 100% natural orange juice doesn't magically turn gravy into a harmless or healthy substance.

AND YOUR WORKOUTS?

Join Bootcamp...Summer Spots are filling up:
http://www.results4sure.com/summer-boot-camp-blast.html

Bootcamp, A Magazine and Jessica

Happy Hump Day

Memorial Day is upon us...

So go ahead and put your bathing suit on, or the suit or dress for that party that's coming...now take a look in the mirror, does it fit just the way you want?

I'm going to have to shut down the Summer Boot Camp blast for a few days so that I can go over some of the numbers...

>>> http://www.results4sure.com/summer-boot-camp-blast.html

So if you have been thinking about it..I have to say: What are you thinking about?
If it's the $$$, listen don't worry, Join our 4 week program at
http://i-Bootcamp.com

and if want to get the 3 month special..you will be able to do it later...

NEXT...This is a biggie..The i-Bootcamp Magazine is out: http://ibootcamp.fitpromag.com/




>>>> http://ibootcamp.fitpromag.com

It is FULL FULL FULL of everything Fitness...and it's Free..now...but yes we will be charging, so be on the look out where you can get it...

and NOW Jessica...

Do you start your morning visualizing and going through some daily affirmations?
This may be about Jessica’s Daily Affirmation but since she’s already a bubble of positivity, I think it’s less for her and more for us.

Like Little Jessica, we need to start looking at everything good in our lives. And we need to sing about it. If this little kid can do it, why can’t we?


AGAIN...I'm going to have to shut down the Summer Boot Camp blast for a few days so that I can go over some of the numbers...
so do it now :-)
>>> http://www.results4sure.com/summer-boot-camp-blast.html

Bootcamp will NEVER BE the Same

Hi Everyone...

I am just Finishing the Last Touches on The NEW iBootcamp Magazine

Oh Yeah!!!!...Right now I am giving it away for everyone...But it is Packed with Workouts, Videos, Nutrition Info, Life Enhancing tips and So Much more...

WOW...ok Before I get to that...

I answered alot of questions last week about our Summer Bootcamp Promo

Bottom Line...You Get Unlimited Access to ALL Bootcamps, Meal Plans, and You Save $250...

Join for 3 months here: http://www.results4sure.com/summer-boot-camp-blast.html

or Join for 4 weeks at www.i-Bootcamp.com either way JOIN!


AND NOW...OH YEAH The i-BOOTCAMP Magazine...check it out:
>>> http://ibootcamp.fitpromag.com/

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

SURPRISE..Free workout and Low calorieBEER?

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning".

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit...

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn't need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

BEERS Under 100 Calores:
Free Damm Grupo Damm 35.5
Macs Light Mac's Brewery (Lion Nathan Co.) 40.6
Kingsbury Pabst Brewing Company (MillerCoors) 53.3
Sinebrychoff Nikolai 0,0% Sinebrychoff (Carlsberg) 53.3
Budweiser Select 55 Anheuser-busch 55
Sharp's (Non-Alcoholic) MillerCoors 58
Paulaner Hefe-Weissbier Alkoholfrei Paulaner Brauerei 60
Paulaner Original Munchner Alkoholfrei Paulaner Brauerei 60
City LaCrosse NA City Brewery 60
Becks Premier Light InBev 64
Miller Genuine Draft Light 64 (MGD 64) MillerCoors 64
Coors Non-Alcoholic MillerCoors 65
Pearl Light Pabst Brewing Company (MillerCoors) 68
O'Doul's (Non-Alcoholic) Anheuser-busch 70
Genesee NA High Falls Brewing Company 70
Clausthaler Lager Binding-Braueri (Oetker Group) 71
Stiegl Gaudi Radler Himbeer Stieglbrauerei 74.55
Stiegl Gaudi Radler Holunderblute Stieglbrauerei 74.55
Stiegl Gaudi Radler Zitrone (Lemon) Stieglbrauerei 74.55
Clausthaler Extra Herb Binding-Braueri (Oetker Group) 74.6
Clausthaler Golden Amber Binding-Braueri (Oetker Group) 74.6
Labatt Nordic Labatt Breweries (InBev) 80
Carolina Lighthouse Carolina Beer Company 81
Lion Light Ice Lion Breweries (Lion Nathan Co.) 81.7
Clausthaler Hefeweizen Binding-Braueri (Oetker Group) 81.7
Key West Pilsner Light Florida Beer Company 82
Blatz Light Pabst Brewing Company (MillerCoors) 85
Carbine Wuxi Brewery (Lion Nathan Co.) 85.2
Schneider Weisse Alkoholfrei Weissbierbrauerei G. Schneider and Sohn 85.2
West End Light South Australian Brewing (Lion Nathan Co.) 88.75
Rheineck Lion Breweries (Lion Nathan Co.) 88.8
Fohrenburger Alkoholfrei Brauerei Fohrenburg 88.8
Erdinger Weissbier Leicht Erdinger Weissbrau 88.8
Erdinger Weissbier Alkoholfrei Erdinger Weissbrau 88.8
Sinebrychoff Perhekalja Sinebrychoff (Carlsberg) 88.8
O'Doul's Amber (Non-Alcoholic) Anheuser-busch 90
Sleeman Clear Sleeman Breweries LTD. 90
Labatt Sterling Labatt Breweries (InBev) 91.6
Rock Green Light Latrobe Brewing Company 92
Paulaner Original Munchner Leicht Paulaner Brauerei 92
DAB Low Carb Dortmunder Actien Brauerei 92
Tooheys Blue Ice Tooheys (Lion Nathan Co.) 92.3
Clausthaler Classic Binding-Braueri (Oetker Group) 92.3
Allgauer Furstabt Hefeweizen Leicht Allgäuer Brauhaus AG 92.3
Bitburger Light Brauerei Th. Simon 92.3
Dixie Jazz Light Dixie Brewing Co. 92.5
Haake Beck Non Alcoholic InBev 93
Aspen Edge MillerCoors 94
Hook and Ladder Lighter High Falls Brewing Company 94
Kronenbier AmBev (InBev) 94.1
Michelob Ultra Anheuser-busch 95
Natural Light Anheuser-busch 95
Amstel Light Heineken Nederland 95
Kirin Light Kirin Brewery Company 95
Iron City Light Pittsburgh Brewing Company 95
Sleeman Premium Light Sleeman Breweries LTD. 95
Bootie U95 City Brewery 95
Castlemaine XXXX Light Bitter Castlemaine Perkins (Lion Nathan Co.) 95.9
Brahma Light AmBev (InBev) 95.9
Miller Lite MillerCoors 96
Carlton Light Fosters Brewing Group LTD. 96
Carlton Sterling Fosters Brewing Group LTD. 96
Yuengling Light Lager Yuengling Brewery 96
Northwoods Golden Finch Light Northwoods Brew Pub 96
Sapporo Light Sapporo Breweries, LTD 96
Genny Light High Falls Brewing Company 96
Molson Ultra MillerCoors 97
Shipyard Light Shipyard Brewing Company 97
Sea Dog Owls Head Light Ale Sea Dog Brewing Company 97
Milwaukees Best Light MillerCoors 98
Hacker-Pschorr Leichte Weisse Hacker-Pschorr Brau 98
Yuengling Premium Light Beer Yuengling Brewery 98
Fosters Light Ice Fosters Brewing Group LTD. 99
Paulaner Hefe-Weissbier Leicht Paulaner Brauerei 99
Budweiser Select Anheuser-busch 99
Heineken Premium Light Lager Beer Heineken Nederland 99
Hahn Premium Light Hahn Brewery (Lion Nathan Co.) 99.4
Windhoek Light Namibia Breweries 99.4
Southampton Montauk Light Southampton Publick House 100


Plus what else...

Yes Memorial Day Weekend is 1 week away...and then the SUMMER is here...

I now I sound like a broken record but join boot camp for the Summer...lock your self in to yourself

Here is the link: http://results4sure.com/summer-boot-camp-blast.html