Bodyweight Exercises for Fat Loss and Bootcamps

Hi Everyone

It's Monday..

So yesterday I had a Full day of fitness, from the minute I woke up till the 2 hours of Salsa I ended the night with..

Details of the workout and video of some of the dancefloor move are on the facebook page:
http://www.facebook.com/home.php#!/pages/South-Fl-Fitness-Bootcamp/170388319657852

Now I quick post from Craig B here:

Couple of years ago, in response to reader demands, I put together
a little workout called Bodyweight Cardio.

It was a hit, and last spring I created an even better version
called "Bodyweight Cardio 3".

And within that program, the most popular was Workout B, where you
do 5 circuits of 5 exercises, spending 1 minute on each exercise.
I want to give you the first 3 rounds today. Here we go:

Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges

Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee

Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place

Again, this was one of my most popular programs of 2010, and if you
want Rounds 4 & 5, plus workouts A, C, and D from that program, AND
more at home bodyweight workouts, you can get them all for only $19.95:

>>>; GET THEM HERE

More at-home workouts on the way

Want to get out of the house..

Come to Bootcamp, 45 minutes of NON STOP FAT BURNING
for lees than $22 per class..
Join here: http://www.southfloridafitnessbootcamp.com/payment-options/

Have a great week

2 FREE Workouts Inside (and LAST Day for Free Meal Plan)

Hi Everyone..

I have 2 cool Free workouts below for you today..

and Just a quick reminder..If you would like a FREE custom 28 day meal plan just for you..JOIN Bootcamp here: http://www.southfloridafitnessbootcamp.com/payment-options /
or renew your Bootcamp today..

I will contact you to get the details and start working on it right away ..

What if you want a Meal Plan and you don't live in South Fl? so you can't join Bootcamp or what if you workout somewhere else already..

Well I'll tell you what...Join my Bootcamp for $257 here: http://www.southfloridafitnessbootcamp.com/payment-options/

I normally charge $347 for the 28 day plan...so you would still be saving $90..

Now for your Free workout

Bootcamp Workouts-Total Body bootcamp workout

Continue with 45 seconds of each of the next 3 exercises going from one to the next without rest. After one mini circuit rest 60 seconds then repeat two more times.
Continue with 5-8 turkish getups on each side. Rest 30 seconds then repeat.
Finish up with 5 uphill sprints. Run as fast as you can uphill for 30 seconds then walk back down and repeat for 5 total rounds.
Exercise
Sandbag Deadlift
1. Start by squatting down and grabbing the sandbag on each end.
2. Keeping your back flat proceed to stand up holding the sandbag on the ends.
3. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can also use a dumbbell or medicine ball but be sure to squat down low and touch the weight to the floor every rep. Sets Reps Weight/
Resistance Tempo Time

8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.


Total Body Bootcamp Workout Tips:
Drop to the knees for the pushup if you're a beginner. Advanced add a small jump as you come up. Sets Reps Weight/
Resistance Tempo Time

Lebert Bar Pushups
1. Start by placing two equalizer bars upright a few feet away.
2. Place your hands on the top of one bar. Put your feet on top of the other bar.
3. Proceed to go into a pushup until you have reached full range of motion.
4. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can also use the TRX or a stability ball with hands on a step or bench. Sets Reps Weight/
Resistance Tempo Time

Lebert Single Bar Supine Row
1. Start by placing one lebert bar on the ground.
2. Lie on your back and reach up and grab the bar. Keep your knees bent throughout exercise.
3. Proceed to pull yourself up towards the bars.
4. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can use the trx or try resistance bands squats with rows instead. Sets Reps Weight/
Resistance Tempo Time

Sandbag Overhead Lunge
1. Start by holding a sandbag over your head with both arms extended.
2. Proceed to lunge forward until your knee is bent to about 90 degrees.
3. Return to the starting position and repeat for the suggested repetitions.
4. Repeat with the other leg.

Total Body Bootcamp Workout Tips:
Use any weight but make sure you can maintain it overhead the entire time. Lunge deeper if you're advanced. Sets Reps Weight/
Resistance Tempo Time

Shouldering Turkish Getups
1. Start by placing a sandbag on your shoulder and lying on your back.
2. Proceed to sit up and position your legs and feet underneath you.
3. Stand up trying to use just your legs to a standing position.
3. Return to the starting position and repeat for the suggested repetitions.


Total Body Bootcamp Workout Tips:
You can use a light dumbbell, sandbell, or kettlebell too. Sets Reps Weight/
Resistance Tempo Time

Uphill Speed Runs
1. Start by choosing a hill that has an incline 1-3 degrees.
2. Sprint for the desired distance up the hill.
3. Repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
If you don't have hills in your area then try running up stairs or up and down on a bench or step. Sets Reps Weight/
Resistance




--------------------------------------------------------------------------------


Bootcamp workout - bodyweight circuit workout


Perform each bodyweight exercise for 30-45 seconds going from one exercise to the next without resting.
After one complete circuit rest 60 seconds and repeat 2-3 more times.


Exercise
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Free Workouts Tips:
If you have knee issues you can just march in place or do side to side steps until you build endurance. Sets Reps Weight/
Resistance Tempo Time
1 45 seconds
2 45 seconds
3 45 seconds

Wall Pushups
1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.
2. Bend your elbows so that your chest gets closer to the wall.
3. Once your elbows are bent to about 90 degrees then press back out to the starting position.
4. Repeat according to the required repetitions.

Bodyweight circuit workout tip:
This exercise is great for building upper body strength. When you start to get stronger try pushing off the wall for increased intensity. Sets Reps Weight/
Resistance Tempo Time
1 8
2 10
3 12

Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Bodyweight circuit workout tip:
This is a basic exercise but some people have trouble with their knees. If that is the case for you, then try a more limited range of motion until you get stronger. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Opposite Arm Opposite Leg Raise
1. Start by placing yourself on your hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body.
3. Return to the starting position and repeat with the other side.
4. Repeat for the required repetitions.
5. Always keep this movement slow and controlled.

Bodyweight circuit workout tip:
Be sure to extend by using your core and your glutes for better stability and increased calorie burning. Sets Reps Weight/
Resistance Tempo Time
1 12 each side
2 12 each side
3 12 each side

Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Bodyweight circuit workout tip:
This exercise can be easy or tough. If you want it easier try a wider stance and don't go down as far. If you want it tougher try any stance with a 2 second pause at the bottom. Sets Reps Weight/
Resistance Tempo Time
1 8
2 10
3 12

Dumbbell Curl (two arms)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 10 each side
2 12 each side
3 15 each side

Ankle Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).


Bodyweight circuit workout tip:
This exercise is not high impact or difficult but will target your calves and strengthen ankles for intermediate level workouts. Stay light on your feet. Sets Reps Weight/
Resistance Tempo Time
1 12
2 12
3 12

DB shoulder press (palms in)
1. Starting position: Dumbells are at shoulder level with your palms facing your head.
2. Press the dumbells over your head keeping your palms facing each other.
3. Return to the starting position and repeat. Remember to not arch your lower back as your press the dumbells over your head.



Bodyweight circuit workout tip:
Do not arch your back during this exercise. If you are having trouble with this then decrease your weight and slow down your tempo. Sets Reps Weight/
Resistance Tempo Time
1 10 each side
2 12 each side
3 15 each side

Tricep Bench Dip
1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.


Bodyweight circuit workout tip:
Keep your back as close to the bench or chair as possible to avoid shoulder strain. Sets Reps Weight/
Resistance Tempo Time
1 10
2 12
3 15

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.

Bodyweight circuit workout tip:
Initiate movement by contracting the lower abs then pulling belly button up towards the ceiling. Legs, back, and shoulders should be stabilizing and not doing all the work. Sets Reps Weight/
Resistance Tempo Time
1 12
2 12
3 12

1 Leg Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

Bodyweight circuit workout tip:
Engage the abs and glutes and lean forward like a pendulum for better balance. use a chair or couch until you get comfortable. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Bodyweight circuit workout tip:
Do these without a disc until you are strong enough to handle 3 circuits. Then introduce the disc or a block or ball. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds each side
2 60 seconds each side
3 60 seconds each side

Chest
Stand in an upright position and reach back with your arms extended and clasp your hands together.
Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest.


Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds
2 60 seconds
3 60 seconds

Standing Straddle Low Back/Hamstrings
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings.
3. Hold for the prescribed time and then repeat.

Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds
2 60 seconds
3 60 seconds

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/

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

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

Have you seen these fat loss tricks

Hi Everyone

It’s been said a million times by fitness experts and regular folks. I’m sure you’re tired of hearing it, but I’ll bet you feel the same way as I do: I hate to diet.

Before I get to today's Special Fat Burning tricks...I have a special offer for EVERYONE:
http://www.results4sure.com/special-bootcamp-offer.html

All I'm gonna say about it is I'm giving AWAY a ton of Fat Blasting Eating Tricks
Again: http://www.results4sure.com/special-bootcamp-offer.html

" Chad Watebury says: the KEY to fat loss: feed your body fewer calories but more nutrients. You see, nutrients are all those magical little chemicals that are found in vegetables, fruits, and lean protein. Nutrients feed your metabolism while promoting health. The amount of nutrients in a half cup of fresh blueberries far exceeds what’s contained in a baked potato, and it has only a fraction of the calories.
When people go on a diet they end up starving their metabolism which, in turn, causes their body to hold on to every spare ounce of fat. This is a hard-wired protective mechanism that kept us alive back when food was scarce. Now that food is widely available, this metabolic shift is nothing more than a hinderance that keeps you from seeing your abs. Simply substituting a white carb (bread, pasta, potato) with a half cup of berries will help promote fat loss.

High fiber foods are even better. Fiber really is nature’s fat burner since foods that have plenty of it satisfy your cravings and stabilize your blood sugar. In essence, you’ll eat less and feel satisfied for longer periods just by adding the following foods into your diet. Replace any white carbs with the following and you will lose fat:

Black beans (15 grams per cup)
Quinoa (10 grams per cup)
Raspberries (8 grams per cup)

For example, have quinoa for breakfast instead of toast. At lunch, eat black beans instead of a white potato. For dinner, eat a cup of fresh raspberries for dessert and skip the pasta. These simple steps boost fiber, reduce total calories, and feed your metabolism the nutrients it needs to stay running strong.

Another trick is to add spices to your food. This boosts the flavor of your meal and since spices are the most nutrient-dense foods on the planet you’ll invariably boost your health along the way. Cinnamon and cumin, for example, are two of the best spices since they can help promote weight loss.

Breakfast is an especially important time to flood your body with nutrients so your metabolism will kickstart after going for hours without food. Here’s one of my favorite shakes to get lean.

Mix in a blender in 16 ounces of water:

1.5 scoops of protein powder (Sun Warrior protein is great)
1 cup fresh spinach
1 cup frozen mixed berries
2 teaspoons cacao nibs
1 tablespoon goji berries
1/2 teaspoon ground cinnamon

This shake is low in calories but it contains more nutrients than most people get in a day. And don’t worry about the spinach, you won’t even know it’s in there."



Cool Stuff huh???



Go on to check out the Special Link: http://www.results4sure.com/special-bootcamp-offer.html



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

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

Exercise is a POWERFUL drug

Hi Everyone,

I just read this:
"Someone wants to get a good education. Why? So they can get a good job/career. Why? So they can have a nice house and nice things. Why?

So they can be happy.

Someone wants to lose ten pounds of fat. Why? So they look better. Why? So they feel better. Why?

So they can be happy.

Tony’s point is that maybe instead of taking roundabout ways to get our true goal – we should study happiness. It’s a really young field. Apparently prior to 1988 all psychology was about the study of abnormal conditions and people and how to make them normal. But the scientists had never studied how to make normal people happier.

This is when it hit me…

People spend time seeking things that they think will give them happiness. Instead of just seeking what would bring happiness."



i-BOOTcamp is NOT just about Fat Burning, or Building lean muscle

Exercise is a powerful drug. It seduces many with its zen-like state a feeling that was fondly coined the "runner's high" in the 1970s. The lure of exercise is often so strong that it can turn enthusiasts into addicts.

The Psychological Benefits of Exercise

•Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.
•Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
•Exercise can reduce anxiety - many studies have come to this conclusion. People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.
•Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects. •Moods such as tension, fatigue, anger and vigor are all positively affected by exercise.
•Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.
•Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment.



You can get more info about our Bootcamp at http://www.i-bootcamp.com/

ON Another Note...look at these questions...

1.How old would you be if you didn’t know how old you are?
2.Which is worse, failing or never trying?
3.If life is so short, why do we do so many things we don’t like and like so many things we don’t do?
4.When it’s all said and done, will you have said more than you’ve done?
5.What is the one thing you’d most like to change about the world?
6.If happiness was the national currency, what kind of work would make you rich?
7.Are you doing what you believe in, or are you settling for what you are doing?
8.If the average human life span was 40 years, how would you live your life differently?
9.To what degree have you actually controlled the course your life has taken?
10.Are you more worried about doing things right, or doing the right things?
11.You’re having lunch with three people you respect and admire. They all start criticizing a close friend of yours, not knowing she is your friend. The criticism is distasteful and unjustified. What do you do?
12.If you could offer a newborn child only one piece of advice, what would it be?
13.Would you break the law to save a loved one?
14.Have you ever seen insanity where you later saw creativity?
15.What’s something you know you do differently than most people?


Have a Fit Day...

PS you can still join Bootcamp: http://www.i-bootcamp.com/

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

Oooops my misake

Hi Everyone

Last week we had the Memorial weekend sale...

and yesterday someone emailed me asking me if they could still get it because they left town for the week.

They were surprised that I had the 28 day program on Sale...

What 28 day Program?

The one where you get Bootcamp for FREE...

Yes, you get a custom 28 Day FAT BLASTING MEAL PLAN just for you...and along with that..Free Bootcamp for 4 weeks.

Anyhow...Normally it's $328 for this Option...and good timing for you the Memorial day page was never taken down... >>> http://results4sure.com/memorial-day-savings.html

I already called the web guy to take it down, but if I was you I would run up and get it...

It's all the way on the Bottom of the page on Sale for $277
Again, http://results4sure.com/memorial-day-savings.html


Now for those who want to Save $250 on Bootcamp...join for the Summer...
3 months $497 >>> http://www.results4sure.com/summer-boot-camp-blast.html


It's a savings weeknd at Bootcamp

Rafael


--

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

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