Sorry I didnt mention this

Hi Everyone

I just wanted to run 2 quick things

1 My love for Coffee

Did you know:

Research from Harvard shows that increased coffee consumption and greatly reduce your risk for type two diabetes
The antioxidants in coffee can reduce inflammation and risk for heart disease
The antioxidants in coffee have been shown to reduce the oxidation of LDL cholesterol (the ‘bad’ cholesterol)
Caffeine increase dopamine levels which makes you sharper and more alert
Caffeine increases brain activity [and reduces morning fog <--that's not a scientific finding just my observation ]
Many people shy away from regular coffee and opt for decaf thinking they are making a healthier choice but decaf coffee has significantly lower levels of antioxidants.
Caffeine has been shown to accelerate your body’s ability to repair blood vessel walls (that’s cool).
Coffee has been shown to reduce rick for suicide.
I bet you didn’t know that all that good stuff came from drinking coffee huh?

2nd...The Summer Bootcamp offer...

Did you know you get:
3 Months of UNLIMITED Boot Camp,Yes as many classes as
you want and at any location (48 New and Evolving Full Body Workouts)...A $897 Value
A Copy Of Our 10 Day Detox Jump Start Meal Plan...
A $175 Value
Our Famous 12 Day Fat Blasting Meal Plan...A $125 Value
A Copy of The Prograde 197 Healthy, Fat Burning Recipe e-
Book...You can use this Forever
ALL TOGETHER $1,225 of Training and Meal Plans..

You can get it ALL here:
http://results4sure.com/summer-boot-camp-blast.html

That's ALL Today
Rafael!!!

Bridal (and groom) Boot Camp in South Florida

What kind of Shape will you been in come Wedding Day?

How's that dress going to look, what about that tux...?

and the picture on the beach during your Honeymoon?

Listen you have tomuch to worry about...your Fitness should not be one of them..

Listen to what this Bride says about our Bootcamp:


Rafael and his bootcamps are simply amazing! I've been
taking his class for 4 months and I recommend them to
anyone who wants to tone-up, lose weight or simply become
more active. I think the secret is that each class is different
and designed to let everyone work at their pace. All
of the excersises are as difficult as you make them - think
low impact matched with high results. As a bride-to-be I can
testify that I'm now dress ready!
Comment by Jessica from Miami on May 17th,

You can join our Boot Camp now and take advantage of our Summer savings..Buy 2 months and get 1 Free...

Get all the details here: SUMMER BOOT CAMP BLAST

Bootcamp week in review

Hi and HAPPY Friday!!

So we did a lot of stuff this week..

That Iron Man workout was something...I will be workoing on some variations of it and progressions for it...But Great job to everyone..

The INBRED...not hybrid...300 Workout...I really liked this one...Not cause I think it's just tough...but because I think it really maximizes ENERGY output...YES we will be doing this more

I have a cool workout for you guys Below, but first

44 Spots remain in the Summer Boot Camp option...Not including everyone who has says they want to do it..don't worry your spot is safe...

But again, if you are serious about getting and staying in shape this Summer..
Join our Summer Boot Camp program here: http://results4sure.com/summer-boot-camp-blast.html

And 1 of the 9 spots for private training was taken yesterday...so if you are in a situation where you want to join boot camp but cant make out class time...private coaching is for you...this is a great way to lock in your spotsfor the summer as well...

How should you measure your workout progress?

Hi Everyone..

I was just reading this: "To get something you've never had, you have to do something you've
never done"
You MUST step outside of your comfort zone to get results in EVERY
aspect of your life....


Very Timely!

Today is the first day to enroll in the Summer Boot Camp Blast! (http://results4sure.com/summer-boot-camp-blast.html )

and I was just thinking..why do people do the same stuff over and over expecting results to vary...

I won't even get in to my mental laziness theory..but however..

Tonight at Boot Camp I will be running the 2nd Test of My Iron Man 2 workout... I put this together last week and It requires No weights or special equipment..

But I use it as a measuring tool...

You see at my class we use kettlebells, dumbbells, bands, stability balls...all the cool things we need to keep the workout challenging and getting results...

But how to we track your progress?

It's workouts like the one we are doing tonight..

We have a set number of reps and stations...maybe you take all 45 minutes to finish the first time...maybe you don't finish..maybe you go through it quickly...

Either way, the next time we do it...you can beyond any doubt see how you are getting stronger, have more endurance, and more energy...

And that is REAL time proof that your body is getting better!

Save $84 a month on Bootcamp by joining for the summer: http://results4sure.com/summer-boot-camp-blast.html


--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

Summer Boot Camp Blast

Are you ready for your bikini? (or board shorts?)
What About Last Year were you READY?

Would you like to?

Well you will be!! because I am Ready to UNLEASH SUMMER BOOTCAMP... A chance Guarantee your Fitness For the SUMMER and Save some $$$

this time the emphasis is ALL ON THE STOMACH. We need to have flat bellies for the beach right?

That’s why it’s now called the SUMMER BOOTCAMP BLAST (catchy right?)


Here’s the deal:
I won’t be officially launching this until next Wednesday or so but I can ONLY offer this program to the first 50 that register. (I need to make sure each person that dedicates themselves to this amazing program gets the full attention they require.)

If you are interested in dropping 5-8 inches off your waist over the Summer (plus a pile of weight) and Stay in Beach Ready Shape go to:
http://www.results4sure.com/summer-bootcamp-savings.html and get on the “action taker” list. These action takers will get email notification of the program launch date BEFORE my normal list.

This is your Chance To Save a Ton of $$$$$ and Make this the Best Summer Ever

Again go here: http://www.results4sure.com/summer-bootcamp-savings.html nothing to buy, just for your to get on the list


--

Is our 300 workout that Tough

Happy Sunday...IT"S MAY!!!!!!!

Every so often I throw in A 300 into our Boot Camps..

Don't know what A 300 is...Remember the movie The 300...well the guys who were training the actors came up with a CRAZY workout that had 300 reps and funny enough called it the 300...

Well sometimes I use my version of that at Camp...

Before I go over what's involved...sometimes people ask if it's tough? Sometime my campers wonder if they are getting a lot of work in?

Well...let's compare

This is a "traditional" Gym workout"

5-10 minute warm up

3-4 exercises for a major muscle group..lets say legs:
Squats- 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Ext. 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Curls 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)

2-3 exercise for a smaller muscle group..lets say triceps:
Cable Pushdows 15 reps, 12 reps, 10 reps (37 total reps)
Dumbbell Kickbacks 15 reps, 12 reps, 10 reps (37 total reps)

Maybe some abs
Crunches 15 reps, 12 reps, 10 reps (37 total reps)

Not A Bad Workout...you can get that in any magazine

So this would take someone an hour or an hour and a half to finish (with all that pausing in between sets) and they get 222 TOTAL reps...

What do you get at Boot Camp in less than 45 minutes when we do a 300?

The first Set:
Push ups 50 reps
Squats 50 reps
Dips 50 reps
Step Ups 50 reps
Leg Raises 50 Reps
Jumping Jacks 50 reps

That's 300 Reps in the FIRST Set...back to back with out stopping and I time you to see how long it takes you to do it...

WAIT!!!!

We do 2 more sets like that...that's 900 Reps...in less than 45 minutes...

Boot Campers pat yourself on the back!

Non-Boot Campers: Stop Reading Magazines!

Start Working Out NOW!
CAMPS for 2010 are 3 times per week for 4 weeks and are $249.

In Miami Beach: Flamingo Park Mon-Wed-Fri 6:15am
In Hollywood Beach Flamingo Park 6:15am Tues and Thur
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur



==>>JOIN HERE<==






Have a Great Week
Rafael

PS : Are you looking for a workout program in SPANISH but can't make it to my Boot Camps...check out: http://www.dietas-y-ejercicios.com/
--

Rafael Moret,CSCS, NASM-Cpt
http://www.southfloridafitnessbootcamp.com/
http://www.results4sure.com/
http://www.Metabolism-Makeover.net

I think you will like this...

Happy Friday

It’s ALWAYS nice to get gifts…

It feels good to receive things…

But how much BETTER is it to GIVE?

Doesn’t feel great to give someone something?

The look on there face when they get it…

At least when you give them something good…J

Let me ask you a question…when was the last time you gave someone something with out expecting anything back???

Well every once in a while I like to give too…

So this is what I’m proposing…

Have you ever told one of your friends about your Bootcamp classes and they say “woo I would like to try that” but they never do…

I know some people are not willing to invest in their health like you have…but it’s time to get them involved and I’m going to help you…

Buy a Friend or family member 1 visit to Bootcamp and I will match your gift.

What that means is, if you but someone a visit to boot camp I will give them one. If you buy them 5 visits I will give them 5. If you but them 10...I will give them 10

How much does 1 visit cost? $22..

If all I want to do is give something, why don’t I just give the visits out? I do..ALL the time.

And what I have learned is, that people that have never been to camp or exercise regularly do not value a complimentary visit to boot camp and they don’t use it.

I want people to use them…so if you buy someone a gift for some visits to your boot camp and I just happen to match your gift…the you get to give someone something unexpected and I get to give the gift of health and fitness.

So this is what you do..

Click on this link: Give the Gift of Bootcamp

Chose how many sessions you would like to buy, and after you purchase them, I will email you directly to find out who these visits are for, I will then let you decide how you want to surprise them…If you would like a gift certificate we can have one made for you, if you would like me to call them I can do that too.

This is your chance to give someone something that will do them good, and get double the value.

There is no time limit on this or limited number of people that can do this…this is just a chance to give a gift.

Here is the link again: Give the Gift of Bootcamp

Have a great weekend.

PS…The March of Dimes walk is tomorrow…9am…I hope to see you there…if you can’t make it please make sure you donate here:



--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

"Without This… You Won’t Efficiently Metabolize Fat*"

Hi Everyone,

I just read this email from Dr. Mercola from (http://www.mercola.com/ )

Very interesting...read on:

With a 25% chance every cell and tissue in your body has less than optimal levels of this nutrient, your metabolism can be totally inefficient in burning fat, generating energy, and absorbing vital nutrients.* Here’s what to do…

Many experts previously believed that strict vegetarians were the primary group that could develop a vitamin B12 deficiency. If you had adequate stores of this important nutrient in your body, the experts believed you were “safe” for many years from developing a B12 deficiency..

Now we know better.

Vitamin B12 depletion and deficiency are much more common than previously thought, especially in the over-60 population. In fact, it’s believed that almost one in four people over 60 have deficient levels of this vital vitamin.

Equally disturbing are emerging signs that other age groups harbor suboptimal blood levels of B12 as well.

Why is vitamin B12 deficiency such a big deal?

Your body depends on vitamin B12 for a host of functions, including…

Helping to maintain normal energy levels*

Promoting healthy neurological activity, including mental alertness*

Supporting normal homocysteine levels for healthy cardiac function*

Helping to ease occasional stress and sleeplessness*

Maintaining healthy cell growth and repair*

Promoting normal immune function*

Supporting normal metabolism of carbohydrates and fats*

When your blood levels of vitamin B12 are low, one or more of these functions may be disrupted.*

Without adequate blood levels of B12, you can experience symptoms related to low energy, mental fatigue, mood changes, sleep difficulties, and even occasional indigestion.*

Your body relies on the efficient conversion of carbohydrates to glucose – your body’s source of fuel – just like your car needs to be able to use gas to run smoothly. Vitamin B12 plays a major role in that conversion in your body.* Likewise, B12 enables your body to convert fatty acids into energy as well.*

Contrary to what you might have heard, there’s really no solid evidence that supplemental vitamin B12 helps you lose weight.

Overall, vitamin B12 is a nutrient your body cannot do without for efficient, healthy metabolism of fats and carbohydrates.*

What Critical Health Benefits Does this Vitamin Bring to the Table?

For starters, vitamin B-12 helps folic acid regulate the formation of red blood cells, and helps your body use iron*.

In addition, it is also needed for proper digestion, food absorption, carbohydrate and fat metabolism.* It also helps keep your nervous system healthy by assisting the nerves of your body to function and communicate in an optimal manner.*

But that's not all...far from it!

B-12 also helps in cell formation and cellular longevity.* Plus, it can support female reproductive health, and promote normal nerve growth and development by maintaining the fatty sheaths.* These fatty sheaths play a vital role as they cover and protect your nerve endings.*

What's more, this workhorse of a micronutrient is critical to your circulation and adrenal hormone production -- plus, it helps boost your immunity.* And, oh yes, let's not forget...

Vitamin B-12 supports a healthy mood and feelings of well-being.* And then there's this -- it also provides excellent support for your memory, mental clarity, and concentration.*

Aside from using B-12 to give you an energy boost, when does it also make sense to supplement with this all-important vitamin? Well, there are several good reasons to take vitamin B-12

And the first reason to take it is if you are a carb type or a strict vegetarian.

If You Avoid Meat, You Probably Need to Take B-12

Vegetarians have an increased need for vitamin B-12

Many people avoid red meats for a large variety of reasons. If you are one of them, you are at a high risk for developing vitamin B-12 deficiency. Why? Because plant sources have virtually no vitamin B-12. And oral forms of B-12 in nearly all supplements are practically useless, as little is absorbed into your bloodstream.

Vegetarians should take this essential micronutrient to ensure an adequate supply of it, because it is found almost exclusively in animal tissues. And, the few plant foods that are sources of B-12 are actually B-12 analogs -- not the form that provides all the benefits of the real deal.

Simply put, an analog is a substance that blocks the uptake of true B-12. The result being, your body's need for the nutrient actually increases.

Furthermore, your body's need for this nutrient may also increase if you take Metformin©. Metformin may interfere with calcium metabolism. And this interference may reduce B-12 absorption, because this absorption requires calcium.

Studies suggest that 10% to 30% of patients taking Metformin show evidence of reduced vitamin B-12 absorption. That's why it is important to speak with your doctor to discuss the best way to maintain B-12 levels when taking this medication.

Now, if getting a good night's sleep has also become increasingly more difficult for you, here's...

What Your Sleeping Difficulties May Be Trying to Tell You!

If you suffer from sleeping difficulties, I recommend taking vitamin B-12 during the day. I believe it can help you.* Here's why.

B-12 plays a vital role in melatonin production.* Melatonin has been called "the sleep hormone" because it is responsible for letting you get a good night's sleep.

As you age, it becomes increasingly more difficult to get a good night's sleep because your body becomes less efficient at making this hormone. And that's why it's a good idea to take B-12 to help you sleep like a baby each night.*

Moreover, a lack of adequate B-12 can have other annoying consequences too.

Do You or a Loved One Experience Any of the Following?

Not many know it, but if you or a family member experience:

Tiredness and feelings of weakness...*
Less-than-optimal nervous system functioning...*
Less-than-optimal eye health...*
Loss of appetite and unintended weight loss...*
Occasional constipation and gas...*
Feelings of mild moodiness...*
Less-than-optimal memory...*
A tendency toward nervousness...*
Less-than-optimal balance...*
Less-than-optimal liver or heart health...*
Premature grey hair...
Occasional digestive issues...
...you may need to supplement with vitamin B-12, even if you eat foods rich in B-12. Oddly enough, that wasn't a typo.

You can eat plenty of meat, poultry, lamb's liver, brewer's yeast, clams, eggs, herring, mackerel, kidneys, milk, dairy products, or seafood -- and still have low levels of B-12. How can that be?

It could be because your body is unable to absorb it from your gut. You see B-12 needs the help of a protein in order to be absorbed. That protein is called intrinsic factor. And because the lining of your stomach makes intrinsic factor, people with less-than-optimal gastrointestinal health often need to supplement with B-12.*

Likewise, most people over the age of 50 have a limited ability to absorb B-12, too. Thus, the need for supplementation

3 Weird Foods With Mega Nutritional Power

3 Weird Foods With Mega Nutritional Power

It's still March, so it's still National Nutrition Month. Here are a couple more killer articles from my partners over at Prograde Nutrition to enlighten you.

This first article will knock your socks off. I mean, really, who knew that coffee beans were so much more than, well, coffee? http://results4sure.getprograde.com/best-part-of-coffee-bean.html

Next, you'll be stunned by how powerful Brussel Sprouts are. And Barley Grass, too. Bet you thought Barley was just for beer, right? ;-)
http://results4sure.getprograde.com/eating-enough-fruits-and-vegetables.html

I'll be back soon with more awesome health, fitness and nutrition info!

Yours in health,

Rafael

New workshops and New Service

Hi Everyone

Hope you're well, Nice weather today...hope its like that all week...

Well a few thigs today..

We will be having 2 Special Workshops coming up and a Whole NEW Service

#1 We will have an advanced Bootcamp class in March.. (Car pushing, Truck Tires, Sledhammers, Heavy Bags, Crazy circuits, HEAVY DUTY KETTLEBELLS...

It will most likely be on the 13th or the 20th...It will be a 2 hour class and limited to 7-8 people...The location is still TBA because we need to coordianate...the cost will be $47...

You can sign up now and it will be the first to enroll ONLY..I will have all the details this week...ALL I CAN SAY IS IT WILL BE INTENSE
==>Join Here<== #2 We will be having a SPECIAL CORE and Stretching Workshop... What's this? 45 minutes or Crazy Core (Abs, lower back..and more) a 15 minute break.. and Then 45 minutes of Stetching... This will be Someting else :) Also 7-8 people only..and also $47 It will be on a Saturday also TDA on the date And you can ==>Join here

LAST But Not Least...

This is a whole new service we are offering...it's COACH on CALL and it's for anyone interested..
What do you get???
One 30 minute Phone coaching session a week...we can go over your exercise routines, meal planning, goal setting...anything you like. (A $65 Value)
One Supermarket Tour per month, we will go grocery shopping with you..read lables, show you what to pick and why...we take all the guess work out. (A $100 Value)
One Private Fitness Coaching session...we will come to your gym, your home, the park...you get to train 1 on 1, you can ask questions about exercises, go through a workout,speed training, endurance training.. again anything fitness related you like.(A $125 Value)
3 weekly workouts emailed to you...so you know what you have to do and not guess anymore...(A $75 Value)
A Sample 7 Day Meal Plan (A $75 Value)
Weekly checkin Calls just to see how you are doing and hold some accountability (A $65 Value)
All together you get $505 worth of Fitness Coaching...ALL FOR JUST $147

The Coach on Call is a monthly Program and you are free to cancel it anytime you wish..
We process you monthly payments automatically via creadit card...
Join Here

The COACH on Call program is for those interested in taking there fitness to a NEW level..no more guessing or reading magazine, or listening to what new diet your friend is trying this month...
Join Here

You will have a Fitness coach on call, every week holding you accountable and guding you every step of the way.

*If you do not live in south Florida, we can alter the program for you, and let us know.

**If You would like to add 1 more 1 on 1 coaching session for just $50..

Join Here With 2 Coaching Sessions per Month

Any Questions...let me know..

The South Florida Fitness Weekend Retreat

The South Florida Fitness Weekend Retreat
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