First Day of Spring, Set Up Your New Fitness Goals

March 20, 2017 6:29 A.M. EDT Marks the beginning Spring...Spring is one of the four conventional temperate seasons, following winter and preceding summer. 

"Trees and bushes that lost their leaves over the winter begin to grow new leaves again and also flower in spring. This happens because the temperature of the air and soil starts to warm up and the hours of daylight increase as the days get longer with the coming of spring."

With the coming of the new season you have have new fitness goals. With winter behind us and the spring in full swing, now is a great time to revisit your fitness goals and try something new—especially if it involves Summer getting closer everyday. Here's what I'm doing this spring, plus a few more fitness ideas that are perfect for the season of rebirth. 

Spring is synonymous with rebirth. Take advantage of this lively season by injecting a little fun back into your fitness routine...Here is what I have planned for everyone at our Bootcamp in Miami Lakes 

This periodization program includes: 

• Weeks 1-3 : Basic Build 
• Weeks 4-6: Get Strong 
• Weeks 7-9: Lean Out 
• Weeks 10-12: Metabolic Drive 

Working out, exercising or training which ever way you like to call it, is about progress. In training terms: progressions. You want to get stronger or you want to go faster or you want better recuperation, not matter how you see it or what the goal...progress is what everyone has in common.

So step 1 is to have a  system, a system of workouts that can be used to progress, not just a random set of exercises, that is why I wrote The Bootcamp Periodization System

Why?

Because “if you fail to plan, you are planning to fail”

All of our bootcamp members are looking for progress and I'm sure you are too, but if you do not have a system in place how are you going to achieve that progress.

So no matter where someone is on their fitness journey, whether they are a beginner or they are an athlete, laying out a plan that has a systematic method to progress is the one universal factor that ties in everyone.

At our Miami Lakes Bootcamp, not only will we be using a systematic approach to all our workouts this Spring...we wrote the Book on it.

We will not be waiting till the last minute to figure out what to to, we have the next 12 weeks planned and mapped out for all our bootcamp members.

And the one goal we have in mind is PROGRESS.

Whatever goals you choose, share them with someone for accountability....at our Bootcamp in Miami Lakes, everyone comes to workout together with the goal of getting more out of their workout.

Have you set a new fitness goal this spring? 

3 Best Dynamic Bodyweight Ab Exercises

 You want my best exercises?

That’s what you’re going to get in a series of new articles dedicated to the TOP moves for each body part.

We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. I’ve even put them all together in one circuit in my latest and greatest fat burning program (you’ll see them from 2B-2D in bold).

Here’s the workout, called “#RiseandGrind“:

Day 3 – Workout B – #riseandgrind

Start with the general bodyweight warm-up circuit.

Specific Warm-up Sets:

• Do 1A with 50% of normal weight for 8 reps.
• Do 1B and 1C for 3 reps each.

Rest only where stated.

1A) Deadlift – 20 reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)

Rest 30 seconds and repeat 2 more times.

2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)

Rest 30 seconds and repeat 2 more times.

Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).

Why are those the 3 best bodyweight ab exercises?

Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

Those 3 ab exercises go to together like peanut butter and jelly and ice cream (what, ice cream goes amazing with ANYTHING – okay, what “those 3 ab exercises go together like pancakes, butter, and real maple syrup <= at leastMikey Whitfield will like that one!).

The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.

The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

Get the full TT Grindhouse program here for just $9

RAFAEL MORET

Bootcamp Workouts-Total Body bootcamp workout (Miami Lakes/ Hialeah)

Good Morning People

 

Well Saturday is here and I know of lot of you like to get your workouts in early

 

So I have one for you.

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

---

 

 

 

Have a GREAT Weekend....

 

 

Master Trainer Rafael

The Boot Camp Rebel

 

 

http://bodybyrafael.com/

 

Sorry , I have "bad" news

Hey hey

It's Wednesday...Workout Wednesday and yes I have BAD news

You are going to have to work to get the RESULTS you want...sorry

But here is the problem...you know that...you get PUMPED up and ready ready to go and then???

You stop...you quit...you need a little motivation...so I send you some of these:

“We would accomplish many more things if we did not think of them as impossible.” C. Malesherbes

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” Francis of Assisi

“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” Anatole France

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” Dale Carnegie

“Don’t let what you can’t do interfere with what you can do.” Anonymous

“Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future.” Rabbi Nochem Kaplan

“High achievement always takes place in the framework of high expectation.” Jack Kinder

and that get's you going...and this APPLIES to everything  ....you realize you had to keep working...but you quit again

and I think the reason this happens...In every case and in EVERY situation is because you get fixed on where you are "supposed to be" or the results "you should have had"

Your results...and life for that matter...is NOT a destination...it's a journey...you should enjoy the process...every step, every rep and every workout

and you will see...it doesn't take long at all till you end up where you want...

BOOM!

The #BBR page will be live this afternoon or tonight...look for it

Have a great day

Master Trainer Rafael

The Boot Camp Rebel

PS check us out on https://www.facebook.com/soflafitnessbootcamp

-

Bootcamp Games Day 1 (The whole workout for you to print)

It's Saturday People

and we ROCKED it this morning

We started with our 8am Bootcamp...and fired it UP

and then "THE BOOTCAMP GAMES"

it's something I thought about on my plane ride back from Puerto Rico!! (maybe one to many adult beverages)

Ok some here is Day 1

Round 1:  2 Turkis Getups on each Side + a 100 yard (give or take) run back and forth so...= 4 total reps + 200 yard run

Rd 2: 5 Split Arm Push ups on each arm + All of Round 1 = 14 total reps + 200 yard run

Rd 3: 10 Sledgehammer slams on each side + All of round 2 =  34 total reps + 200 yard run

Rd 4: 20 Band Bicep Curls + All of Round 3 = 54 total reps + 200 yard run

Rd 5; 50 mountain climber + All of Round 4 = 104 total reps + 200 yard run

Rd 6: 6 Kettlebell push and pull Jumping jacks + ALL of round 5 = 110 total reps + 200 yard run

Rd 7: 27 steps  walking lunges + ALL of round 6 = 137 total reps + 200 yard run

Round 8....8 Burpees + 8 Reps of Each of the 7 other exercises = 96 total reps + 200 yard run

553 Intense reps + more than 1,600 yards run...Avg completion time 45 minutes

Survivors: ALL

Stay tuned for "THE BOOTCAMP GAMES" day 2 next week and see how our gladiators do

if you are still walking on the treadmill and doing the same 8 machines at the gym everytime you go...there are 4 ways you can join us:

>>> http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

Yes, it is not easy...but easy doesn't create change.

Have a GREAT Saturday

Rafael

The Boot Camp Rebel

PS...not sure what these exercise are? Join our program...there are 4 ways you can join us:

>>> http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

-- 

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

VALENTINES DAY FITNESS SALE

 

 Hey People...

I know it's late...but this has been the first chance I get to send this email...

We are working on a lot of projects for YOU, and while I spent the day in Ft Lauderdale working on a NEW project, I had an AWESOME lunch with some friends and got to slow the tempo down for 2 seconds...but I still wanted to get this to you

Now I am sending this before my late night workout because it couldn't wait till tomorrow

Before I get to the VALENTINES DAY FITNESS SALE, 2 quick things

#1 The morning Pines classes and all the NEW classes are on the schedule and you can start booking your slots

#2 I wanted to remind you that we switched the Bootcamp Night Out as per many request to March 2nd.....now things are heating up..as we were deciding what we were going to do, coach Jeff felt like he didn't get to show off his bowling skills last time due to a scheduling conflict, and said that if we went bowling again he would BEAT everyone...

Strong words...not only that..but he added that he would do 10 pushups at the bowling alley for every point that someone beat him by....so if you beat him by 10..he will drop down for 100 pushups....again..strong words!

So I guess March 2nd we are going back to SPAREZ!!...(confirm with me to let me know you are coming)

OK...The Valentines Day Fitness Sale

Sometimes you may not even remember that you want BOOTCAMP as a gift...and now that we are offering well over 100 classes per month is it an AWESOME gift

#1 Get a 1 Month Gift Certificate for Unlimited Bootcamp Classes for $175 by clicking here<<

(You can use it right away or next month, no exp date)

#2 Get a 1 Month Gift Certificate for Unlimited Bootcamp Classes for  for 2 People  for just $250 by clicking here<<

(You can use it right away or next month, no exp date)

#3 Get 3 Months of Unlimited Bootcamp for $497 by clicking here<<

(You can use it right away or next month, no exp date)

 

#4 Private Coaching...Get 3 One on One Private coaching sessions for YOU for $180 byclicking here<<

(You can use it right away or next month, no exp date)

 

#5 Private Coaching for you and a friend or friends. Get 3 Private coaching sessions for 2 or more people for $240 by clicking here<<

(You can use it right away or next month, no exp date)

I know some of you have asked and YES we have class on Thursday!

6:30pm in Pines and 7:45pm in Hialeah...BOOM!

Have a great night

Rafael

The Boot Camp Rebel

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

Hey there South Florida Bootcampers

Rafael here with a special guest post

The Dirty TRUTH About Whey Protein

By Joel Marion, CISSN

Perhaps the most popular nutritional supplement EVER is whey protein. Heck, you can even buy some of the worst, cheapest whey protein around conveniently at your local Wal-Mart. Now that’s when you KNOW it’s popular.

But here’s the truth: Whey protein, even the “high quality” stuff that you’d pay an arm and a leg to obtain from your local Vitamin Shoppe or GNC, could very likely be stalling your fat loss progress and, even WORSE, causing you to GAIN weight.

And if that wasn’t enough, here are the absolute WORST times to consume whey protein:

1. During the day

2. In the evening

Scratching your head? Don’t: you understood it perfectly. Whey protein simply isn’t a great protein to consume at any time of day, and for specific reasons.

1. Whey Protein Absorption – A review on the rate of protein absorption published in 2006 in theInternational Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour. This is in large part due to the fact that whey is not broken down into small enough peptides by our body’s natural enzymes in time to be absorbed.

Couple that with the fact that the window of opportunity for whey protein to be absorbed is 1.5 hours, your body at maximum will be able to absorb 12 grams of whey protein from a single serving.

Kind of makes those 40g whey protein shakes seem foolish, doesn’t it? Well, that’s because they are.

Simply put, whey protein passes through the system far too rapidly to be adequately absorbed, leaving the majority of your protein shake wasted…literally.

2. Insulin Release Associated With Whey – Which of the two items below cause a greater spike in insulin?

a) White Bread

b) Whey Protein

Well, as you can probably guess, if you chose the horrendous, high glycemic, void-of-all-nutritionwhite bread, you’d be 100%…WRONG.

That’s right, a 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread.

In the presence of insulin, fat burning essentially stops.

This makes a whey-protein-only supplement a big-time no-no for evening use, especially pre-bedtime when avoiding spikes in insulin are paramount as metabolism is already slowing down in preparation for its normal, much slower sleep rhythm.

The truth is, whey protein simply isn’t an ideal protein to use at any other time other than immediately following exercise, and even then the amount you’re able to absorb on a per serving basis is extremely limited.

The Solution: A true time-released protein blend.

The fact is, whey is an extremely high quality protein with one of the highest biological values of any protein source, but it possesses two undeniable downsides in its very limited absorption rate and record-setting insulin response.

Still, you may be wondering if it’s possible to somehow get the positive benefits of whey without the downsides, and the answer is YES. The trick is to combine whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein, respectively.

This combination of proteins will significantly reduce the overall insulin response from the whey while ensuring optimal absorption of each protein due to its slower digestion and time-released nature.

But don’t be fooled – most time-released protein blends are a total FRAUD. Sure, it’s “sexy” to market a time-released “blend” of proteins, but the unfortunate truth is that most of these blends consist of 90% cheap, denatured whey and contain very little of the more expensive slow-digesting proteins that make a true time-released protein product work.

How do you know how much of each protein is contained in these so-called “blends”? Well, the ONLY real way to know is by the brand listing the exact amounts of each protein on their label, which hardly anyone does.

Except BioTrust Low Carb.

With BioTrust Low Carb we put together a true 25-25-25-25 blend of micellar casein, milk protein concentrate, whey protein isolate, and whey protein concentrate. Yes, it’s much more expensive to produce than a simple, low-absorbing, insulin-spiking whey protein powder, or a fraudulent “proprietary blend” of proteins that in reality is still 90% whey, but we feel we owe it to our customers to give them a product that delivers a true solution to the whey protein dilemma, even if it cuts into our profit margins.

After all, we created BioTrust for you, your body, and your results; and when you pick up a 4-pack of BioTrust Low Carb today, you’ll score a whopping 25% savings!

==> Get the SOLUTION to the whey protein dilemma (up to 25% OFF)

• It’s 100% All-Natural – no artificial colors, sweeteners, or flavors
• It’s naturally sweetened with stevia and a naturally sweet form of fiber called inulin
• It’s certified hormone-free, sourced from cows not treated with the potentially dangerous growth hormones rBGH and rBST
• It’s the very first, and currently the ONLY, protein product on the market to use a breakthrough new enzyme that has been shown to more than DOUBLE protein absorption

And it tastes awesome. See for yourself and save 25% on our 4-pack today:

==> Get the SOLUTION to the whey protein dilemma (up to 25% OFF)

Keep rockin’,

 

 

Rafael

The Boot Camp Rebel

 

PS...leave your thought and comments below

20 days to FAST and permanent weight loss

Hey Everyone

Rafael here with some NEWS:

You don’t have to be a sitting duck for toxins to
continue ravaging your body!

 

With the increasing rate of toxic chemicals being
poured into our world (currently more than 80,000
different ones), it's time you consider the
protection you need for your health - now and
into the future

 

>> This will help

 

If you are at all concerned about your health
(and that of your family's)... about the
poisoning of our planet and its impact on your
health… and the factors that make North Americans
(and Westerners) the fattest and sickest people
in the world, then now is the time to act.

Although I don't know you personally, I do
understand something about you.

 

I understand that you care about your health. You
don't want to be sick. You don't want to be fat.
And you sure as heck don't want to struggle to
live a long and healthy life.

 

And that's why I've been recommending Yuri
Elkaim's Total Wellness Cleanse program to you
this week.

 

This is the only 100% food-powered cleansing
program on the market. Everything else is based
on supplements, powders, and pills that will
never improve your eating habits…that don't
remove the source of the problem…and that don't
lead to lasting change.

 

The Total Wellness Cleanse is different. And
that's why I'm suggesting you grab a copy of it
TODAY

>> Get your copy here

 

Listen - I want to see you succeed. I would love
for nothing more than to hear that you look and
feel better than ever in just a few weeks from
now...

 

...But that's NOT going to happen if you continue
doing what you've been doing up until now.

And even if you do eat clean already, you can
always reach a new level of health and vitality.

The TWC will help you do that as it gives you 3
"cleansing levels" to choose from - based on
where you are right now.

 

Here are few more reasons to grab the program
TODAY:

 

1. You get daily meal-by-meal plans and recipes
(67 in total) during the actual 14-day cleanse
phase, showing exactly what to eat each step of
the way.

 

2. You get an additional 8 weeks of meal plans
and another 60 recipes to keep you healthy and on
track after the cleanse.

 

3. You get daily coaching emails from Yuri
himself to keep you motivated, focused, and
accountable each day.

 

4. You get tracking journals to record the
improvements you're making through each day of
the cleanse.

 

5. You get a cleanse "starter kit" which gives
you more knowledge about cleansing and healing
than any doctor will ever know about. This
starter kit also includes a Guide to Assessing
Your Own Health which tells you what specific
signs and symptoms throughout your body mean to
your health - and how to correct them.

 

6. You get 13 information-packed pre-recorded
teleclasses on ALL aspects of health and
detoxification. You'll be blown away by what you
learn.

 

 

But there's more…

You also get…

1. Access to the "invite-only" Total Wellness
Cleanse members group on Facebook where you can
connect with Yuri and the worldwide community of
people doing the cleanse just like you. You'll
love the social support that this group provides.

 

2. The NEW Accelerated Weight Loss Strategy Guide
(FREE BONUS)

This specially designed 20-day plan to normalize
your hormones, reset your metabolism, and
accelerate your fat loss is valued at $47 but
it's yours FREE when you grab the Total Wellness
Cleanse before tonight.

 

All of these components have been designed to
complement one another and work synergistically.
And this is the FIRST time ever that Yuri's given
away all of these amazing cleansing resources and
the $100 DISCOUNT in this fashion.

 

So get started now, while you're thinking of it.
It will only take a few moments for you to make
the best decision of 2013.

 

And rest assured that Yuri's got your back with a
full 60-day money back guarantee.

What do you have to lose?

 

Click here for the Total Wellness Cleanse 

LAST CHANCE FOR BONUSES

 

Rafael Moret

The Boot Camp Rebel
http://ratedRfitness.com

ON FACEBOOK: http://www.facebook.com/soflafitnessbootcamp

 

PS. Imagine that it's the beginning of February
and you've already reached your New Year's health
resolutions!?!?

 

That's a darn good possibility if you get started
with the Total Wellness Cleanse right now…

>> Expel deadly toxins, lose fat, and "fix" yourhealth <----- font="">