How to get your food prepped on Sunday(for less than $25)

Happy Sunday ABF

Hope you are enjoying your weekend. Sunday for a lot of people is now football Sunday...for others it's time to relax but for everyone it should be to food prep!!

For some people this can be a lot of work, for some people this might seem impossible...but the truth is...

It's really simple.

Let me walk you though this easy process.

First you need to know how much food you should be eating. If you are not sure then we should meet very soon to get real numbers for you.

But for the easiest  way, you should be eating every 3 hours give or take.

About 30 minute after you wake up should be meal #1

Now, get yourself a rice cooker if you don't have one (makes rice cooking a lot easier)

Oh...you don't eat rice? You are cutting carbs out cause you need to burn fat? 

Sorry to bust your bubble...that alone won't work.

Ok..Start your rice cooking, at the same time put 3-4 pounds of chicken/fish/steak  in the oven to cook. Season at your taste...but go for healthier options

You can >>>AT THE SAME TIME<<< bake or boil some veggies.

This will all take less than an hour

Now it's time to pack

SIMPLE!

But maybe you like more variety...maybe you want more options

Then it's is the same formula and just a little more WORK

Of course then we have to address COST $$$$$

Looks very very expensive to purchase and prep all this food

5lbs of Dry Rice cost $2.50-3.50

You can cook 20-24 cups of cooked rice from this 

Now protein and veggies...I did a little price comparison (Publix, Whole Foods, and Fresh Market):

A dozen large eggs
Fresh Market: $1.79
Publix: $2.09
Whole Foods: $2.99

A dozen large organic eggs
Fresh Market: $4.19
Publix: $2.29-$4
Whole Foods: $4.99

Boneless chicken breasts:
Publix: $4.29 per pound/Greenwise $6.99
Whole Foods: $5.99 per pound
Fresh Market: $6.99 per pound

New York strip steak:
Fresh Market: $8.99 per pound
Publix: $8.99 per pound
Whole Foods: $9.99 per pound

Carrots:
Publix: $1.89 per pound
Whole Foods: $2.49 per pound
Fresh Market: $4.99 per 5-pound bag of organic (didn't have conventional)

Plum tomatoes:
Publix: $1.69 per pound
Fresh Market: $1.99 per pound
Whole foods: $2.99 per pound

Green peppers:
Publix: $1.49 per pound
Fresh Market: $1.99 per pound
Whole Foods: $1.99 per pound

Eggplant:
Fresh Market: $1.69 per pound
Publix: $1.99 per pound
Whole Foods: $2.49 per pound

SO...Rice, 1 dozen eggs, 2lbs of chicken, half pound steak, 3 pound of raw veggies

$22-$26 for 1 week of food (give or take) it should be less

So..about $25 and about an hour to an hour and a half of your time.

Is it really and I can't?

Sure there is more...protein shakes, other carbs...but he basics...can be done with that.

HAVE A GREAT SUNDAY!!!

-- 

Master Trainer Rafael

Make sure you do at least 2 things today... 

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE

Fitness Gift Ideas for Mom (+ Free Workout Homework)

Hi Everyone

Mothers Day is Sunday..

And I know you are shopping for stuff last minute...

Here are 2 Ideas!!

Sign Mom up for Bootcamp for 12 Months!

Yeap..Pay $167 per month and Give Mom 1 Year of Bootcamp

>>>GET IT HERE<<<

Or

Get Her 5 One on One Coaching Sessions

for just $250

>>>Get them here:<<<<

Think this is a good gift idea for YOU...Get it..Why Not, it's Mothers Day Weekend

NOW HERE IS YOUR WEEKEND HOMEWORK!

Here is a TOTAL Body Push routine to get you started. Coming Friday a TOTAL body PULL Routine!

Total Body: Push

Image	Exercise	Set	Reps	Weight/ Resistance
	45% Leg Press Sit in machine and place your legs on the foot plate. Release the safety stops and bend your knees towards your chest. When your knees are fully bent extend your knees until your legs are fully extended.	1 2 3 4 5	12 10 10
	Supine DB chest press on ball 1. Lie on your back on a stability ball with your hips parallel with your upper body. 2. Hold a dumbell in each hand with your arms extended. 3. Bend your elbows and lower the dumbells down towards your chest. Keep your elbows at about 90 degrees and your wrists directly above your elbows. 4. Return to the starting position and repeat.	1 2 3 4 5	12 10 10
	Dumbell Shoulder Press on ball 1) Sit in upright position with knees slightly bent. 2) Start position: Position DB's to ear level with an overhand grip (palms facing forward). 3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4) Return to start position.	1 2 3 4 5	12 10 10
	Incline overhead tricep extension 1. Lie on your back on the ball and drop your hips towards the floor. 2. Hold the dumbells above your chest with your arms extended. 3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees. 4. Return to the starting position and repeat. 5. Try not to move your elbows or upper arm during this movement.	1 2 3 4 5	12 10 10
	DB Lunge Crossover 1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body 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. As you are lunging swing dumbells across body towards the hip. 3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed. 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	12 each side 10 each side 10 each side
	Pushups with hands on ball 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up.	1 2 3 4 5	8-10 8-10 8-10
	Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions.	1 2 3 4 5	20 20
	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	20 20
	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	20 20

3 reasons you’re not losing fat

Hey Everyone

Rafael here, from South Florida Fitness Bootcamp

You already know that you can’t out train a bad diet. That’s why you need a recipe, a plan to dice up your abs so you’ll feel confident to be seen on the beach. And it’s MORE than just a workout plan.

If you just “workout”, you could actually increase your cortisol, which will force your body to store more fat. You don’t want that.

You see it all the time. People work their butts off (figuratively that is, because at the end of the day their flabby butt is still there). They train and wonder ‘why am I not getting lean?’

Let me tell you why…three reasons:

#1 Backward Body Composition

People just like you and I trade fat for muscle as we age. This tanks our metabolism because our muscle is metabolically active while fat is dead ugly weight.

Unfortunately, it’s easier to lose muscle than it is to lose fat. Our bodies PREFER to use lean muscle tissue for energy over our belly fat.

But with a strategic combination of high intensity interval training, strength training and a nutrition plan that works synergistically with these workouts, you can actually force your body to harness belly fat as energy buy putting your metabolism into Afterburn.

Discover these “Afterburn” producing workouts and nutrition plan here

#2 Hormone Havoc

Fat storing hormones like cortisol wreak havoc with belly fat and in today’s high stress world this hormone is at an all time high. Hormones that can promote fat burning like growth hormone and testosterone (women should have a healthy level of testosterone as well) decline with age but can be naturally boosted with the right kind of exercise. (This does NOT include things like running on the treadmill that actually increase fat storing hormones like cortisol.)

#3 Poor Eating

No matter what your exercise plan, if you’re not backing it up with solid nutritionally dense food, your plan will fail. And when it comes to eating, failing to plan is planning to fail, especially when your diet is too restrictive.

That’s why my friend, Shawna K who is more ripped and in better shape than most 20-year olds (she’s 50!), included her Challenge Fat Loss Nutrition Tactics along with her Challenge Fat Loss program that uses a brand NEW M2A method.

Other diet plans are too restrictive and don’t allow any wiggle room. Now when you use a combination Shawna’s workouts that manipulate your hormones to promote fat loss and her nutrition tactics to speed up your metabolism, you’ll see rapid results, no matter your age – Shawna is living proof.

Her workouts are only 20 minutes long, which is why they work so well. They promote the “good” hormones, while reducing the fat-storing hormones like cortisol because the workouts are so short.

However, they STILL use a combination of high intensity interval training and strength training. How is this possible? It’s because she uses M2A, which is a new science-based approach that allows you to work out in only 20 minutes but still getting results as if you worked out for 60 minutes.

When you team up M²A (Muscle Metabolism Acceleration) along with her nutrition tactics, you’re in for a total body transformation.

But it won’t be easy…

This is a workout program that will challenge you every step of the way, but in progressive ways. Best of all Shawna is going to be there with you through every exercise, every set, and ever rep right there with you to motivate, coach and guild you along.

You’ll make small manageable changes to your eating plan and you’ll use the M²A system to build lean, athletic muscle and naturally increase fat burning hormones like GH and testosterone and reduce fat storing hormones like cortisol…

… in only 20 minutes per workout!

It’s scientifically based and proven. And this week, you can get all of Shawna’s M2A workouts and her Challenge Fat Loss Nutrition Tactics for half off.

Get your 20-minute follow-along M2A workouts here <== Half OFF  

Master Trainer Rafael Moret

Make sure you do at least 2 things today... 

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE

How to fix your slow metabolism (not what you think)

 If you think that all you have to do in order to lose fat is to burn more calories than you consume...

 

... sorry, you're wrong.

 

Think about it - if it were that easy, wouldn't we all be walking around with six-pack abs and without the thousands of books on diet and exercise?

 

And no, you don't have to work out more to burn more fat, that's a lie too. Although on paper, that seems the most obvious thing to do.

 

In fact, it's why we end up even more frustrated... we work out longer and still... NOTHING.

 

This is especially true as we age... But because of how our hormones work as we get older, working out longer can actually cause you to STORE more fat.

 

The "bad guy" hormone is cortisol, a hormone that actually PROMOTES fat storage AND muscle breakdown. And longer workouts create more of this hormone in your body. Now if you're 19 and shredded, you probably don't have a problem with cortisol. But for most of us, those days are gone, and so our workouts need to change.

 

So if you're not seeing the results in the mirror, it's not your fault. You simply just need to "shift" your hormones into fat burn mode with shorter workouts. But it's not as simple as just cutting your workouts short.

 

To maximize your fat burning and muscle sparing hormones like growth hormone, you'll need a combination of strength training and "just enough" high intensity interval training (HIIT). Too much of HIIT can have a negative effect, too.  

 

But when you use the perfect combination of these two approaches, you can actually fix your "slow" metabolism, which is holding you back from finally taking that stubborn layer of fat off. These simple shifts in your workouts can easily double your results.

 

==> Discover this metabolism fixing "trick" here

 

On that page, you'll also see Shawna Kaminski, who uses these EXACT tricks to have flat, ripped abs and can knock out 25 pull-ups straight.

 

By the way, Shawna is 51 years old and smoking hot!

 

You'll also discover her brand new systematic approach to shift your hormones with science-based 20-minute workouts with the PERFECT blend of high intensity interval training and strength training that promotes fast fat loss and NOT cortisol like other programs. It's all a part of her new Challenge Fat Loss program.

 

And right now, it's HALF off!.

 

In addition to all of her FOLLOW-ALONG Challenge Fat Loss workout videos, she's also giving you the ultimate 48-hour Challenge Diet. You'll discover exactly what to eat every day to burn the most fat ever in just 14 days.

 

Here's the best part... you can eat whatever you want on certain days with NO guilt.

 

But there's a catch...

 

... her 48-Hour Challenge Diet is only available TODAY when you pick up her Challenge Fat Loss Workouts. Shawna wanted to give the serious action-takers something special on day one of her official launch.

 

TODAY ONLY ==> Work out with Shawna PLUS 48-Hour Challenge Diet

---

I'm MOVING

TGIF People....

Actually we already moved, yesterday :-) 

and since there were no changes in class...you must have guessed nothing has changes with our bootcamp locations.

That is what I mentioned the other day....as long as it is under my control...I won't let anything get in the way of our workouts!

NOW....as I was packing some of my stuff...I found some goodies you might be interested in...

Take a look:

Back in September FitranX sent me some gift cards for you

To apply toward 1 month of Bootcamp....I found 2 of them

One month of Bootcamp is normally $197 ....so you can be one of 5 people to get one of these $100 Gift Cards and get a month of Bootcamp for $97 by clicking here<<<

There are ONLY 2, so once they go they go...if you click on the link and it doesn't work that means they are gone. You can send this to your friends if they are interested......They Do Not expire...so if you purchase it now you can redeem it later.

 

 

I also found 2 GIFT Bags we put together for an event we attended

The Bags have:

 2 sample Quest Bars

1 P28 Peanut Butter

1 Shaker Cup

and 1 gift certificate for 5 One one One Private Coaching Sessions

You can purchase one of these bags for just $225 by clicking here<<<

*if you click on the link and it does not work, it means we sold out

People, some pretty cool things...That always happens when you move...If I find more things during my move I will be sure to let you know

All classes are on Today and ALL Weekend!!

Don't sleep on these...I don't plan on moving for a while!!

Have a Great Friday....

-- 

Master Trainer Rafael

Make sure you do at least 2 things today... 

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE

 

What is in your food?

Happy Monday I hope you got an awesome weekend.... I just finished reading the results from everyone finishing week 2 of the Unwrap a new you in 8 weeks plan. 2 more 5lbs losers...and 3 people lost 3 more pounds...BOOM!!! People...at this rate how can they NOT unwrap a new body on Christmas day... I hope you are getting the results you are looking for, and if you are not...maybe it's time to take action. On to WHAT'S IN YOUR FOOD... I always tend to teach you about carbs, protein and fat...how much you should have...but I don't think I have touched on this subject enough What is actually in the food Garden burgers. Power bars. Protein brownies. Bottled water that makes you thin, young and smart. And we used to wonder what they put in Pop Rocks... These days it’s hard for even die-hard foodies to know what they’re eating or drinking. That’s because food has changed from something that didn’t need a modifier – if it walked, swam, flew or grew out of the ground, it was food – to something that stopped off at Mr. Burns’ nuclear plant on the way to your plate. Did you know that 70% of the Ground Beef in the USA has pink slime...and did you know that all of that pink slime is treated with AMMONIA?

Pink Slime - 70% of America's Beef is Treated with Ammonia

Still drinking coca cola? Watch this!

How Do They Make It - Chicken Nuggets

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

Boot Camp Trick or Treat

 

TREATS:

                                                                   

TREATS:

Pumpkin Chocolate Chip Muffins

Ingredients

• 9 egg whites
• 1 1/4 tsp baking powder
• 3/4 cup pumpkin puree
• 3/4 cup rolled oats
• 1 1/2 scoops chocolate protein powder
• 1 1/2 tsp vanilla extract
• 2 tsp cinnamon
• 1 tsp nutmeg
• 12 packets Splenda^® sweetener or Stevia powder, to taste
• 40 semi-sweet chocolate chips
• Cooking spray

 

Preparation

  Preheat oven 350 degrees. Combine all ingredients (except chocolate chips and cooking spray) in a blender and blend well. Spray muffin tins (use a tin that makes six large muffins) liberally. Fill each cup 3/4 full. For each muffin, put four chocolate chips into batter, so that they go into the middle of the muffin, then place the four remaining chocolate chips on the top. Repeat for each muffin. Bake 20 to 22 minutes on the middle rack.   Here is a TRAICK AND TREAT from Mike Whitfield

The Burpee/Spiderman Pushup Combo is when you perform a

burpee, but after you kick your feet out, you perform one Spiderman

Pushup per side, then kick your feet in and finally, stand back up.

It works your abs a lot harder than silly crunches or sit-ups (while

saving your back and neck, too). In fact, I've written a tough, LONG

"HallowMEAN finisher" for you today that was specifically designed

to work your abs

HallowMEAN Ab Finisher

Do the following circuit as many times as possible in 6 minutes

and 66 seconds, resting only when necessary.

Yes, I realize that 6 minutes and 66 seconds is 7 minutes and 6

seconds. But that's not nearly as scary. It's a HallowMEAN finisher

man. Yeeeaaaaahhh c'mon.

Whatever. Here is the circuit:

Burpee/Spiderman Pushup Combo (5)

Goblet Jump Squat (10)

Mountain Climbers (10/side)

That's a lot better than long, boring cardio. Plus, you'll work your

abs harder while burning off even the most stubborn belly fat.

Intervals are cool, but finishers are even cooler.

BOOM!

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