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
Showing posts with label core exercises. Show all posts
Showing posts with label core exercises. Show all posts
Sunday, October 17, 2010
Tuesday, August 10, 2010
Is your excuse better than mine?
Hi Everyone...
Wow the last few days..well out of control is all I will say
I've been talking to some people about how they take a day off and then 2 and 3 and before you know it...it's been 3 weeks..
Listen things will always come up...life is always changing...But I tell you what, don;t bail on your workouts when you dont really need to..Sure things happen, but if you skip Monday because you were tired, and then something happens on Wed..I'm sure by Friday you are thinking you will start on Monday...
DON"T Do that..specially you Bootcampers...45 minutes is all we need. and I can guarantee 1 FULL BODY workout at camp with us is better than Not doing anything..
So just a quick weekend recap..
I put out a Portion Control guide, on how you can measure food portions when you are not sure what they look like.
Here is the link for it (click it and it will open up + there is a cool offer on the bottom of it)
http://results4sure.com/files/portioncontrol1.pdf
Ok...Bootcamps..well it seems Doral is still on hold...I am looking at other locations and times so any Ideas or suggestions are welcomed.
I am TESTING out New Workout Plans this month as I start planning for the fall...Things you might see:
3 station circuits will multiple reps..
FULL BODY Blow out stations
Finally the 1,000 rep workout
and more.
The reason I try so many things is because I try and help alot of different people...like the meal plans.
We have the 14 Day Fat Blast
the 10 day detox
The 28 Day Extreme Fat Loss
Regular Calorie Based Meal Plans...
and Coming up...Simple Solutions Fat Loss...The Last Meal Plan you will ever Need.
I won't go in to details on this...but based on ALLLLLLLLLL the feed back I get, this will SOLVE alot of the problems with sticking to your diet.
Last before today Fit Tip:
The muddy buddy race!! We are training for this starting tomorrow..it's a 6 Mile run and cycle with obstacles in November..more details will come.
Ok..Here is my tip..Don't argue with Science and Facts just because you think you tried something 1 day or for 1 week and you dint think it worked for you...(sorry if tht hurts your feelings)
1. Metabolic Resistance Training
Basically we’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive “metabolic disturbance” or “afterburn” that leaves the metabolism elevated for several hours post-workout.
A couple of studies to support this:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.
Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday.
Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.
Another:
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).
The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.
High Intensity Anaerobic Interval Training
The second key “ingredient” in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!
The landmark study in interval training was from Tremblay:
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it’s EPOC, an upregulation of fat burning enzyme activity, or straight up G-Flux. I don’t care. I’m a real world guy. If the interval training group had lost the same fat as the endurance group, we’d get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
Now...if your training like this (yes this is what we do at Bootcamp) then you need to take a really good look at what you are eating if you are not seeing results..now Notice how I said results...not results you want...why because sometimes we for get how long it took you to get to that point and then you want it to change like yesterday...
Workout hard, eat right and enjoy the way it feels!
--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com/
http://www.results4sure.com/
Wow the last few days..well out of control is all I will say
I've been talking to some people about how they take a day off and then 2 and 3 and before you know it...it's been 3 weeks..
Listen things will always come up...life is always changing...But I tell you what, don;t bail on your workouts when you dont really need to..Sure things happen, but if you skip Monday because you were tired, and then something happens on Wed..I'm sure by Friday you are thinking you will start on Monday...
DON"T Do that..specially you Bootcampers...45 minutes is all we need. and I can guarantee 1 FULL BODY workout at camp with us is better than Not doing anything..
So just a quick weekend recap..
I put out a Portion Control guide, on how you can measure food portions when you are not sure what they look like.
Here is the link for it (click it and it will open up + there is a cool offer on the bottom of it)
http://results4sure.com/files/portioncontrol1.pdf
Ok...Bootcamps..well it seems Doral is still on hold...I am looking at other locations and times so any Ideas or suggestions are welcomed.
I am TESTING out New Workout Plans this month as I start planning for the fall...Things you might see:
3 station circuits will multiple reps..
FULL BODY Blow out stations
Finally the 1,000 rep workout
and more.
The reason I try so many things is because I try and help alot of different people...like the meal plans.
We have the 14 Day Fat Blast
the 10 day detox
The 28 Day Extreme Fat Loss
Regular Calorie Based Meal Plans...
and Coming up...Simple Solutions Fat Loss...The Last Meal Plan you will ever Need.
I won't go in to details on this...but based on ALLLLLLLLLL the feed back I get, this will SOLVE alot of the problems with sticking to your diet.
Last before today Fit Tip:
The muddy buddy race!! We are training for this starting tomorrow..it's a 6 Mile run and cycle with obstacles in November..more details will come.
Ok..Here is my tip..Don't argue with Science and Facts just because you think you tried something 1 day or for 1 week and you dint think it worked for you...(sorry if tht hurts your feelings)
1. Metabolic Resistance Training
Basically we’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive “metabolic disturbance” or “afterburn” that leaves the metabolism elevated for several hours post-workout.
A couple of studies to support this:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.
Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday.
Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.
Another:
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).
The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.
High Intensity Anaerobic Interval Training
The second key “ingredient” in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!
The landmark study in interval training was from Tremblay:
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it’s EPOC, an upregulation of fat burning enzyme activity, or straight up G-Flux. I don’t care. I’m a real world guy. If the interval training group had lost the same fat as the endurance group, we’d get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
Now...if your training like this (yes this is what we do at Bootcamp) then you need to take a really good look at what you are eating if you are not seeing results..now Notice how I said results...not results you want...why because sometimes we for get how long it took you to get to that point and then you want it to change like yesterday...
Workout hard, eat right and enjoy the way it feels!
--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com/
http://www.results4sure.com/
Thursday, June 10, 2010
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
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
Thursday, June 3, 2010
FREE ALL ABS Saturday Morning Bootcamp
JOIN US SATURDAY in Miami Lakes at 8am in Royal Oaks Park... For Our ALL ABS BOOTCAMP
Just Put Your Name and Primary Email Below, and Reserve Your Spot
Just Put Your Name and Primary Email Below, and Reserve Your Spot
Monday, May 17, 2010
Some Summer bootcamp FAQ's
Hi Everyone,
Some of the questions coming in...
If I purchase the Summer Boot Camp package Now when do I have to start?
You can start as soon or as late as you are ready. You are getting 3 months, you can start Monday or next month.
Join here: http://results4sure.com/summer-boot-camp-blast.html
What if I go on vacation during the summer for a week or 2, will I lose the time?
You might have to cancel your vacation...just kidding..you can make up the time later...you will not lose it.
Join here: http://results4sure.com/summer-boot-camp-blast.html
Am I locked in to 1 location?
No, this is an unlimited package...with No restrictions...
Join here: http://results4sure.com/summer-boot-camp-blast.html
What if I would like to workout ALL summer but can't make it to any of the Boot camps?
This Question came up today...So here is the answer.,,,I am opening 9 spots for Private coaching.
2 times per week for 3 months that 24 sessions at the time you want and the days you want...you get all 24 sessions for $987.
You will also get all the free bonuses with the Summer Boot Camp blast and I will throw in 1 Free visit a week at any Bootcamp location
If you want to lock in 1 of these 9 spots click here...we can set up the time and days later.
Again only 9 spot click=> bootcamp.pro@gmail.com <= to email us and get it
THE RESULTS!!!!
Yesterday we tried my NEW Iron Man 2 workout...I think it went Great..all muscle groups were pushed, the cardio element hit in strong...we had good weather so it was a good testing day.
But I think over all a very efficient workout!!!
--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net
Some of the questions coming in...
If I purchase the Summer Boot Camp package Now when do I have to start?
You can start as soon or as late as you are ready. You are getting 3 months, you can start Monday or next month.
Join here: http://results4sure.com/summer-boot-camp-blast.html
What if I go on vacation during the summer for a week or 2, will I lose the time?
You might have to cancel your vacation...just kidding..you can make up the time later...you will not lose it.
Join here: http://results4sure.com/summer-boot-camp-blast.html
Am I locked in to 1 location?
No, this is an unlimited package...with No restrictions...
Join here: http://results4sure.com/summer-boot-camp-blast.html
What if I would like to workout ALL summer but can't make it to any of the Boot camps?
This Question came up today...So here is the answer.,,,I am opening 9 spots for Private coaching.
2 times per week for 3 months that 24 sessions at the time you want and the days you want...you get all 24 sessions for $987.
You will also get all the free bonuses with the Summer Boot Camp blast and I will throw in 1 Free visit a week at any Bootcamp location
If you want to lock in 1 of these 9 spots click here...we can set up the time and days later.
Again only 9 spot click=> bootcamp.pro@gmail.com <= to email us and get it
THE RESULTS!!!!
Yesterday we tried my NEW Iron Man 2 workout...I think it went Great..all muscle groups were pushed, the cardio element hit in strong...we had good weather so it was a good testing day.
But I think over all a very efficient workout!!!
--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net
Tuesday, May 11, 2010
What does Fitness Look like?
Hi Everyone,
There is a lot of Buzz about our Summer Boot Camp Blast...( http://results4sure.com/summer-bootcamp-savings.html )
Where you can get an UNLIMITED Pass to All of my Bootcamps and save more than $80 per month..
But, all this talk about fitness and getting in shape... Today I will be sending out 3 emails to explain it!
It's not the same for everyone...what does it look like for you?
There is a lot of Buzz about our Summer Boot Camp Blast...( http://results4sure.com/summer-bootcamp-savings.html )
Where you can get an UNLIMITED Pass to All of my Bootcamps and save more than $80 per month..
But, all this talk about fitness and getting in shape... Today I will be sending out 3 emails to explain it!
It's not the same for everyone...what does it look like for you?
What ever fitness looks like for you at Boot camp we can make it happen...
Get on the list, the Doors open tomorrow: http://results4sure.com/summer-bootcamp-savings.html
Register here and be one of the 50 people to save money and commit to being fit ALL summer
--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
Sunday, April 25, 2010
What's holding you back?
Happy Sunday,
We all have Goals..would you agree?
Life goals, career goals, family goals, and of course health and fitness goals...
Would you say sometimes you feel something is holding you back?
Maybe...lack of time, work gets in the way, the kids, your wife, your husband...what ever the case is..or you.
Maybe you get in the way, have you ever wanted to do something and said "YES! I want to do that, but I can't now, because..."
Simple things...
"I want to go on a vacation, but I'll wait till the kids are older"
"I want to join the gym but I need to lose weight first"
"I want that promotion at work but I cant now cause I don't want to stay at work late"
"I want to start eating better but I can't afford to go on a diet"
or one of my favorites..."I want to join your Bootcamp but I need to get in shape FIRST"
Really?....REALLY?...I want to ...but.,..I want to...but ,I want to...BUT
I was reading this on Christopher Guerriero's site today:
"Every great man or woman in history has become great because they knew how to focus their efforts and reach a few strategic goals in their life.
Most of those people became great by taking small daily actions towards those goals, then leading-by-example.
A mother of 4 learns to eat healthy, and her daily actions instill that greatness into her children, who use that to lead healthy, energetic, successful lives.
A father of 2 young girls decides to cut out television from his life and replaces that time with reading inspirational books and playing with his kids. His daily actions teach his girls to lead enriching, fulfilling lives.
An entrepreneur decides to write a book, and his daily actions leave a lasting legacy and guide his employees to become leaders within his company.
But all of that sounds like a lot of work. Here’s how to make living a life of greatness – easy…
Stop focusing on the big picture, and simply live your life according to your Theme.
Don’t have a Theme for your life? Then it’s time to get one – and make it something that will drive you forward.
Starbucks theme is “Rewarding Everyday Moments”.
Nike = “Authentic Athletic Performance”
Whether you know it or not, you’re living your life according to a theme – and your current theme has you caught in a cycle of results.
Your theme might be “eat until I burst” – so your results are going to be less then healthy :-)
…or your theme might be “leave the office 10 minutes early”. But again, that theme won’t bring you success.
Here’s what I propose – we all create a new Theme for this year. A fun theme that’s going to keep us chugging when all the other little engines are calling it quits.
Want to know what this year’s theme is for me?
"Keep Moving Forward"
When you’re working on a dream, you’re living on the edge. There are going to be long days, probably some sleepless nights, and plenty of times that you’ll doubt yourself and want to give up."
So, you have been planning on starting and exercise program, but haven't...
Go to http://www.i-bootcamp.com/ click on the payment options...I have added NEW options.
You know someone who is putting it off but wants it and needs it... go to my blog: http://floridafitnessbootcamp.blogspot.com/2010/04/i-think-you-will-like-this.html
Here you will find an option that will let you buy as many visits as you want for a friend AND I will match the visits you buy for them...for FREE..
Need help with your eating...we have a 10 Day Detox Meal Plan...A 14 Day Fat Loss Meal Plan...and A 28 Day Extreme Fat loss Meal Plan...
You have options,
So what you tried other stuff and it failed, so what you joined the gym and you don't go..so what you deep down inside are sabotaging yourself and think you can't do it.
Think about this...I have been a fitness coach for 15 years...this is what I do for a living..it's how I earn my income...if I could not deliver results, don't you think I would have gone under a long time ago..
I really enjoy what I do...and it gives me a GREAT sense of satisfaction to hear results people get..
The:
I feel so much better
I fit into my dress
I'm sleeping at night, now
I have more energy
or the occasional I really like coming to camp
This email today is more than just a come join Bootcamp cause you want to get in shape by the summer, this is about putting and end to making excuses.
Stop letting things hold you back.
and if you want to get a start on your fitness goals...yes join Bootcamp now (www.i-bootcamp.com )...you can start tomorrow
But everything else...do now..even if it's just a small step toward it.
Don't let ANYTHING Hold you Back anymore..
HAVE AN AWESOME DAY!
--
Rafael Moret,CSCS, NASM-Cpt
http://www.southfloridafitnessbootcamp.com/
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net
We all have Goals..would you agree?
Life goals, career goals, family goals, and of course health and fitness goals...
Would you say sometimes you feel something is holding you back?
Maybe...lack of time, work gets in the way, the kids, your wife, your husband...what ever the case is..or you.
Maybe you get in the way, have you ever wanted to do something and said "YES! I want to do that, but I can't now, because..."
Simple things...
"I want to go on a vacation, but I'll wait till the kids are older"
"I want to join the gym but I need to lose weight first"
"I want that promotion at work but I cant now cause I don't want to stay at work late"
"I want to start eating better but I can't afford to go on a diet"
or one of my favorites..."I want to join your Bootcamp but I need to get in shape FIRST"
Really?....REALLY?...I want to ...but.,..I want to...but ,I want to...BUT
I was reading this on Christopher Guerriero's site today:
"Every great man or woman in history has become great because they knew how to focus their efforts and reach a few strategic goals in their life.
Most of those people became great by taking small daily actions towards those goals, then leading-by-example.
A mother of 4 learns to eat healthy, and her daily actions instill that greatness into her children, who use that to lead healthy, energetic, successful lives.
A father of 2 young girls decides to cut out television from his life and replaces that time with reading inspirational books and playing with his kids. His daily actions teach his girls to lead enriching, fulfilling lives.
An entrepreneur decides to write a book, and his daily actions leave a lasting legacy and guide his employees to become leaders within his company.
But all of that sounds like a lot of work. Here’s how to make living a life of greatness – easy…
Stop focusing on the big picture, and simply live your life according to your Theme.
Don’t have a Theme for your life? Then it’s time to get one – and make it something that will drive you forward.
Starbucks theme is “Rewarding Everyday Moments”.
Nike = “Authentic Athletic Performance”
Whether you know it or not, you’re living your life according to a theme – and your current theme has you caught in a cycle of results.
Your theme might be “eat until I burst” – so your results are going to be less then healthy :-)
…or your theme might be “leave the office 10 minutes early”. But again, that theme won’t bring you success.
Here’s what I propose – we all create a new Theme for this year. A fun theme that’s going to keep us chugging when all the other little engines are calling it quits.
Want to know what this year’s theme is for me?
"Keep Moving Forward"
When you’re working on a dream, you’re living on the edge. There are going to be long days, probably some sleepless nights, and plenty of times that you’ll doubt yourself and want to give up."
So, you have been planning on starting and exercise program, but haven't...
Go to http://www.i-bootcamp.com/ click on the payment options...I have added NEW options.
You know someone who is putting it off but wants it and needs it... go to my blog: http://floridafitnessbootcamp.blogspot.com/2010/04/i-think-you-will-like-this.html
Here you will find an option that will let you buy as many visits as you want for a friend AND I will match the visits you buy for them...for FREE..
Need help with your eating...we have a 10 Day Detox Meal Plan...A 14 Day Fat Loss Meal Plan...and A 28 Day Extreme Fat loss Meal Plan...
You have options,
So what you tried other stuff and it failed, so what you joined the gym and you don't go..so what you deep down inside are sabotaging yourself and think you can't do it.
Think about this...I have been a fitness coach for 15 years...this is what I do for a living..it's how I earn my income...if I could not deliver results, don't you think I would have gone under a long time ago..
I really enjoy what I do...and it gives me a GREAT sense of satisfaction to hear results people get..
The:
I feel so much better
I fit into my dress
I'm sleeping at night, now
I have more energy
or the occasional I really like coming to camp
This email today is more than just a come join Bootcamp cause you want to get in shape by the summer, this is about putting and end to making excuses.
Stop letting things hold you back.
and if you want to get a start on your fitness goals...yes join Bootcamp now (www.i-bootcamp.com )...you can start tomorrow
But everything else...do now..even if it's just a small step toward it.
Don't let ANYTHING Hold you Back anymore..
HAVE AN AWESOME DAY!
--
Rafael Moret,CSCS, NASM-Cpt
http://www.southfloridafitnessbootcamp.com/
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net
Wednesday, April 21, 2010
What is your Core? + Hollywood Beach Bootcamp
HAPPY HUMP DAY!!!
Quick question...
I'm planning on opening a Bootcamp on Tuesday and Thursday on the Beach at 7:15am..
What do you think Ft. Lauderdale...or Hollywood...
Let me know in the comment box below...
I have something SPECIAL for you if you do...
NOW...
Do you know where your core is?
"Six-pack" abdominals are only a small part of the total core area. Most people are confused when it comes to knowing exactly what their body core consists of. Some think it's just their abdominal muscles, others think it's their back, while others just don't know.
Let's explain it here.
Your body core is made up of the middle section of your entire body. It starts at your shoulders and goes all the way to your groin - in both the front and the back. I like to use the core of an apple as a visual example.
Therefore your core will include your pelvis, abdominal muscles (including the obliques), your upper, middle and lower back and the muscles that make up your chest; not just the "pooch" that women refer to or the beer belly men make fun of!
It is this core that offers stability, balance and flexibility. That's why when you are performing abdominal flattening exercises you must make sure that they are good abdominal exercises that also develop your core.
Just because an abdominal exercise or piece of infomercial abdominal equipment is said to be good for your abs, it may not be if it doesn't help your body core become stronger.
Every time you move your core comes in to play. Even when performing simple tasks, such as rolling over in bed at night, combing your hair or competing in some type of athletic event. If your body core is not properly conditioned through good abdominal exercises in addition to exercises that work the rest of your core, it will limit your physical abilities.
You cannot focus on one aspect of your core such as your abdominal muscles and not pay the same attention to the rest of your core. If you do, you will at the very least end up with a muscle imbalance, which can lead to injury.
Effectively exercising your body core muscles will improve the effectiveness of movements in your limbs. When you create a secure, strong base for all of your muscles you can optimize your results for each one.
Come train your CORE at Bootcamp with us: http://i-BOOTCAMP.com
Quick question...
I'm planning on opening a Bootcamp on Tuesday and Thursday on the Beach at 7:15am..
What do you think Ft. Lauderdale...or Hollywood...
Let me know in the comment box below...
I have something SPECIAL for you if you do...
NOW...
Do you know where your core is?
"Six-pack" abdominals are only a small part of the total core area. Most people are confused when it comes to knowing exactly what their body core consists of. Some think it's just their abdominal muscles, others think it's their back, while others just don't know.
Let's explain it here.
Your body core is made up of the middle section of your entire body. It starts at your shoulders and goes all the way to your groin - in both the front and the back. I like to use the core of an apple as a visual example.
Therefore your core will include your pelvis, abdominal muscles (including the obliques), your upper, middle and lower back and the muscles that make up your chest; not just the "pooch" that women refer to or the beer belly men make fun of!
It is this core that offers stability, balance and flexibility. That's why when you are performing abdominal flattening exercises you must make sure that they are good abdominal exercises that also develop your core.
Just because an abdominal exercise or piece of infomercial abdominal equipment is said to be good for your abs, it may not be if it doesn't help your body core become stronger.
Every time you move your core comes in to play. Even when performing simple tasks, such as rolling over in bed at night, combing your hair or competing in some type of athletic event. If your body core is not properly conditioned through good abdominal exercises in addition to exercises that work the rest of your core, it will limit your physical abilities.
You cannot focus on one aspect of your core such as your abdominal muscles and not pay the same attention to the rest of your core. If you do, you will at the very least end up with a muscle imbalance, which can lead to injury.
Effectively exercising your body core muscles will improve the effectiveness of movements in your limbs. When you create a secure, strong base for all of your muscles you can optimize your results for each one.
Come train your CORE at Bootcamp with us: http://i-BOOTCAMP.com
Subscribe to:
Posts (Atom)