It's Friday
Well all week Ive been talking about a lot of different things
But today I want to clear the air a little about what I really do..
Some people think I just walk someone through a workout and count how many reps they do
Some people think my job is to yell at them..truth is it's neither.
As a fitness coach I do a lot of things that are not limited to just taking someone through a workout.
Truth is I love designing workouts...seeing how I can combine new exercises and different workout protocol to get the most effective exercise program...yeah I like that.
But that's not it. I design exercise programs for all kinds of people...you see exercise is not just about weight loss...it's about being fit.
and being fit is all based on what that means to you...
Now I also design meal plans..I'm sure you have seen all My programs..
Today I wanted to open up about some other services that I usually only offer to people that don;t live in my area.
You see what happens if you live in New Mexico like my client Carlos...he can't come to bootcamp or meet with me here..so how do I help him?
We set up a weekly phone conference...for 30 minutes a week we discuss his eating pattern, his exercise program and other activities.
The same way I would do a One on One consultation with someone here, but over the phone. Richard lives in NY and used to go to one of my bootcamps but now we chat once or twice per week for 30 minutes and he is still being held accountable and still getting results.
Normally I charge $75 for a 30 minute phone consults...but because you have never had a chance to get this...you can get your first one for $55 by clicking here:
You will get an email from my assistant to set up a time that works for you, and you can schedule these regularly.
Maybe 1 is all you need. Maybe you are not sure if you are eating right..Maybe you want to go over your workout routine...What ever the case I can help.
Click here to get your 30 minute phone consultation
Wait there is more...what about the Famous Supermarket Tour...What's this?
Well this is where I go to the supermarket with you and go over all the things you should be looking for and things to avoid. We go over reading labels, picking the right foods for you, what fat free and sugar free really mean and things like that.
I limit this to my executive coaching clients but I am offering this today as well. We can set up a time to meet and GO SHOPPING...there is to pre set time for this...we are at the store as long as we need to be...the fee is $95 and can be set up as soon as you need it and as long as I have the time slot open.
CLICK HERE TO GET A SUPERMARKET TOUR
Now these services are open today to everyone, not just bootcampers and other clients.
But I am offering it to everyone so they will be first come first serve.
If you read yesterdays email about taking action...here it is TAKE ACTION
--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com
Showing posts with label fiber. Show all posts
Showing posts with label fiber. Show all posts
Friday, August 27, 2010
Monday, June 28, 2010
Are you confused on what to eat?
Happy Monday...
I've been thinking for the last few weeks,
ALL Diets Work...really???
Yes ALL diets Work...and then they All STOP!
Yes..
Why?
Well because you start that diet with an intention:
Weight Loss
Muscle Gain
Fat Burning
But then what happens...you lose the weight or you don;t and then you go back to eating...
AND GUESS WHAT?
You gain the weight back, some times double...
ENTER Meal Plan EVOLUTION...
This in NOT a diet...
Have you noticed that over the last few weeks I have been send sample Lunches and Dinners or what ever the case....
Well all these meals are NOT part of any diet, they are Healthy meals that you can eat regardless of your goal.
Meal Plan Evolution will be just that...Healthy Pre Planned Meal Options.
They say it takes 3-4 hours to digest a meal...So we will be including Breakfast Lunch and Dinner with 2 snacks in between.
This keeps your metabolism going ALL day and you would know ahead of time what to eat.
How awesome would that be...Pre Planned Meals everyday of the week.
But wait..won't your get bored?
NOPE...You will get 14 days Pre Planned for you and Then 14 Days later you will get another 14 Days Pre PLanned.
So Every 14 days you will have a Brand NEW 2 week Meal PLan...
You will never get bored, you WILL be eating Healthy Meals, and you will keep your Metabolism going.
Well this is just the 1st heads up...I will Be launching Meal Plan Evolution later this week or the weekend.
So be on the look out...
and If you check out Blog, there are Already some sample Meals up there.
http://floridafitnessbootcamp.blogspot.com/
BE FIT
Rafael
PS: A Good Easy Garlic Chicken
Sprinkle chicken breasts with garlic powder, onion powder and seasoning salt - then sautee and enjoy. Couldn't be easier! Great recipe for quick and easy meal, even for the pickiest eater!
Categories: Low Carb, Lunch, Low Calorie, Dinner, Sugar-Free, High Protein, Dairy-Free, Vegetarian
Here's What You Need
◦2 teaspoons garlic powder
◦1 teaspoon onion powder
◦3 tablespoons butter
◦4 skinless, boneless chicken breast halves
◦1 teaspoon seasoning salt
Instructions
1.Melt butter in a large skillet over medium high heat.
2.Add chicken and sprinkle with garlic powder, seasoning salt and onion powder.
3.Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
Nutrition Facts
Servings: 4, Calories: 214, Fat: 10.1g, Cholesterol: 92mg, Sodium: 395mg, Carbohydrate: 1.7g, Protein: 27.6g
I've been thinking for the last few weeks,
ALL Diets Work...really???
Yes ALL diets Work...and then they All STOP!
Yes..
Why?
Well because you start that diet with an intention:
Weight Loss
Muscle Gain
Fat Burning
But then what happens...you lose the weight or you don;t and then you go back to eating...
AND GUESS WHAT?
You gain the weight back, some times double...
ENTER Meal Plan EVOLUTION...
This in NOT a diet...
Have you noticed that over the last few weeks I have been send sample Lunches and Dinners or what ever the case....
Well all these meals are NOT part of any diet, they are Healthy meals that you can eat regardless of your goal.
Meal Plan Evolution will be just that...Healthy Pre Planned Meal Options.
They say it takes 3-4 hours to digest a meal...So we will be including Breakfast Lunch and Dinner with 2 snacks in between.
This keeps your metabolism going ALL day and you would know ahead of time what to eat.
How awesome would that be...Pre Planned Meals everyday of the week.
But wait..won't your get bored?
NOPE...You will get 14 days Pre Planned for you and Then 14 Days later you will get another 14 Days Pre PLanned.
So Every 14 days you will have a Brand NEW 2 week Meal PLan...
You will never get bored, you WILL be eating Healthy Meals, and you will keep your Metabolism going.
Well this is just the 1st heads up...I will Be launching Meal Plan Evolution later this week or the weekend.
So be on the look out...
and If you check out Blog, there are Already some sample Meals up there.
http://floridafitnessbootcamp.blogspot.com/
BE FIT
Rafael
PS: A Good Easy Garlic Chicken
Sprinkle chicken breasts with garlic powder, onion powder and seasoning salt - then sautee and enjoy. Couldn't be easier! Great recipe for quick and easy meal, even for the pickiest eater!
Categories: Low Carb, Lunch, Low Calorie, Dinner, Sugar-Free, High Protein, Dairy-Free, Vegetarian
Here's What You Need
◦2 teaspoons garlic powder
◦1 teaspoon onion powder
◦3 tablespoons butter
◦4 skinless, boneless chicken breast halves
◦1 teaspoon seasoning salt
Instructions
1.Melt butter in a large skillet over medium high heat.
2.Add chicken and sprinkle with garlic powder, seasoning salt and onion powder.
3.Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
Nutrition Facts
Servings: 4, Calories: 214, Fat: 10.1g, Cholesterol: 92mg, Sodium: 395mg, Carbohydrate: 1.7g, Protein: 27.6g
Thursday, May 6, 2010
Help me help 100 people
Hi
Over the Last 2 or 3 days I have been endorsing, some other Top Fitness Pro's products...
But I have to Stop...not because there Bad..because I'm scarred of what I saw..
101 Million People are overweight...WOW!!!
Last week I was promoting my 10 day detox and one of the people reported 5lbs lost in 3 days..that's Great, but I need to help more people...
I want to help 100 people lose 10lbs...like YESTERDAY...
I have created a page: http://results4sure.com/10lbs-for-100people.html
I want to help 100 people lose at least 10lbs..
So if you have been trying, or no some one...and want to invest in something that is going to really work go here: http://results4sure.com/10lbs-for-100people.html
or Send this email to a friend...wait...send it to ALL your Friends
I am really thowing in a Good amount of bonouses to motivate people to get ON IT and stop waiting
Help me help 100 people
Rafael
Over the Last 2 or 3 days I have been endorsing, some other Top Fitness Pro's products...
But I have to Stop...not because there Bad..because I'm scarred of what I saw..
101 Million People are overweight...WOW!!!
Last week I was promoting my 10 day detox and one of the people reported 5lbs lost in 3 days..that's Great, but I need to help more people...
I want to help 100 people lose 10lbs...like YESTERDAY...
I have created a page: http://results4sure.com/10lbs-for-100people.html
I want to help 100 people lose at least 10lbs..
So if you have been trying, or no some one...and want to invest in something that is going to really work go here: http://results4sure.com/10lbs-for-100people.html
or Send this email to a friend...wait...send it to ALL your Friends
I am really thowing in a Good amount of bonouses to motivate people to get ON IT and stop waiting
Help me help 100 people
Rafael
Thursday, April 29, 2010
Should you mix your fiber with your coffee
Hi Everyone,
Some quick updates...
#1 I will have my 10 Day Detox Meal Plan on sale for 30% OFF on Friday April 30th...That is my famous Lose 10lbs in 10 Days Formula...Normally it goes for $175...but remember this is a Detox Meal Plan...and it WILL renew your metabolism.
More about it tomorrow
#2 For those of you that didnt see how to make the Hot coffee shake...and you want to cut cream and sugar out of your coffee in the morning...check it out: http://floridafitnessbootcamp.blogspot.com/2010/02/cafe-con-leche-protein-shake.html
#3 What does your fiber intake look like:
FIBER FOR WEIGHT LOSS!
Choosing foods that are high in fiber is a great way to maintain your weight and keep your digestive system healthy. High-fiber foods essentially include whole vegetables, whole fruits and whole-grain products.
Dietary fiber helps to fill you up and keeps you satisfied longer after each meal, so losing weight is much easier - plus many high-fiber foods are also low in calories. Sounds great, right?
Why You Need Dietary Fiber
High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods.
Dietary Fiber
Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.
Types of Dietary Fiber
Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool.
This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.
Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers called beta glucan bind to bile acids which contain cholesterol. A high-fiber diet with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.
High-Fiber Foods
According to the Institute of Medicine:
The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.
People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.
Here are some examples of delicious and healthy high-fiber foods from the USDA National
Nutrient Database:
one-half cup cooked navy beans - 9.5 g
one-half cup baked beans, canned - 9 g
one-half cup cooked lentils - 7.8 g
one-half cup cooked black beans - 7.5 g
one-half cup dates - 7.1 g
one cup raisin bran cereal - 7 g
one-half cup cooked kidney beans - 6.5 g
one-half cup cooked lima beans - 6.7 g
one-half cup canned tomato paste - 5.9 g
one-half cup cooked garbanzo beans - 6.2 g
one-half cup bean with ham soup - 5.6 g
one-half cup frozen red raspberries - 5.5 g
one medium bran muffin - 5 g
one-half Asian pear - 5 g
one-half cup cooked artichoke - 4.5 g
one-half cup frozen peas, cooked - 4.4 g
one cup oatmeal - 4 g
one-half cup frozen mixed vegetables, cooked - 4 g
one-half cup raw blackberries - 3.8 g
one-half cup canned pumpkin - 3.5 g
one-half cup cooked whole-wheat spaghetti - 3.4 g
24 almonds - 3.3 g
one apple with skin - 3.3 g
one-half cup cooked barley 3 g
one cup broccoli - 2.4 g
one red sweet pepper - 2.4 g
one nectarine - 2.3 g
28 peanuts - 2.3 g
one slice whole grain bread - 2 g
15 walnut halves - 2 g
Fiber Supplements
Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn't replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.
Provided by Shereen Jetvig
#4 How did your workout go this week? If they were half a** ss then you should have been at bootcamp...join now at www.i-bootcamp.com and start Monday
I'll be back tomorrow with out big weekend promo on our 10 Day Detox Meal Plan
--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
Some quick updates...
#1 I will have my 10 Day Detox Meal Plan on sale for 30% OFF on Friday April 30th...That is my famous Lose 10lbs in 10 Days Formula...Normally it goes for $175...but remember this is a Detox Meal Plan...and it WILL renew your metabolism.
More about it tomorrow
#2 For those of you that didnt see how to make the Hot coffee shake...and you want to cut cream and sugar out of your coffee in the morning...check it out: http://floridafitnessbootcamp.blogspot.com/2010/02/cafe-con-leche-protein-shake.html
#3 What does your fiber intake look like:
FIBER FOR WEIGHT LOSS!
Choosing foods that are high in fiber is a great way to maintain your weight and keep your digestive system healthy. High-fiber foods essentially include whole vegetables, whole fruits and whole-grain products.
Dietary fiber helps to fill you up and keeps you satisfied longer after each meal, so losing weight is much easier - plus many high-fiber foods are also low in calories. Sounds great, right?
Why You Need Dietary Fiber
High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods.
Dietary Fiber
Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.
Types of Dietary Fiber
Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool.
This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.
Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers called beta glucan bind to bile acids which contain cholesterol. A high-fiber diet with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.
High-Fiber Foods
According to the Institute of Medicine:
The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.
People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.
Here are some examples of delicious and healthy high-fiber foods from the USDA National
Nutrient Database:
one-half cup cooked navy beans - 9.5 g
one-half cup baked beans, canned - 9 g
one-half cup cooked lentils - 7.8 g
one-half cup cooked black beans - 7.5 g
one-half cup dates - 7.1 g
one cup raisin bran cereal - 7 g
one-half cup cooked kidney beans - 6.5 g
one-half cup cooked lima beans - 6.7 g
one-half cup canned tomato paste - 5.9 g
one-half cup cooked garbanzo beans - 6.2 g
one-half cup bean with ham soup - 5.6 g
one-half cup frozen red raspberries - 5.5 g
one medium bran muffin - 5 g
one-half Asian pear - 5 g
one-half cup cooked artichoke - 4.5 g
one-half cup frozen peas, cooked - 4.4 g
one cup oatmeal - 4 g
one-half cup frozen mixed vegetables, cooked - 4 g
one-half cup raw blackberries - 3.8 g
one-half cup canned pumpkin - 3.5 g
one-half cup cooked whole-wheat spaghetti - 3.4 g
24 almonds - 3.3 g
one apple with skin - 3.3 g
one-half cup cooked barley 3 g
one cup broccoli - 2.4 g
one red sweet pepper - 2.4 g
one nectarine - 2.3 g
28 peanuts - 2.3 g
one slice whole grain bread - 2 g
15 walnut halves - 2 g
Fiber Supplements
Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn't replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.
Provided by Shereen Jetvig
#4 How did your workout go this week? If they were half a** ss then you should have been at bootcamp...join now at www.i-bootcamp.com and start Monday
I'll be back tomorrow with out big weekend promo on our 10 Day Detox Meal Plan
--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
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