unique OPPORTUNITY

I had a pretty unique situation happen over the weekend that you might like

Here's the deal:

On Friday I opened up our 4 week Carb Cycling Weight Loss program which normally sells for $297

and I told our web designer to discount the program to $97 for you....

and he messed up :-(

URRRRGGGG!!!

He forgot to change the price....

Now before we get ahead of ourselves...I have used this same program for a lot of different situations

and it has worked 100% of the time

Now the reason I wanted to discount it, is because during the survey 50% of you said you needed help with your meal planning.

And since I make it my goals to help as many of you as I can....I said I would like to help 100 people in the next 4 weeks!!

Anyway the web guy screwed up and now I feel silly.

But I still want to help 100 people....YES I DO...I personally want to help 100 of you lose weight in the next 4 weeks

and now I feel like the ONLY way to do this is to give you the 4 week weight loss meal plan for FREE!

Anyway, I'd like to walk you through how the whole
approach is going to work ...and exactly how I am going to give it to you, free.

More on that in a minute but first ...out of
respect for your time, let me tell you ...

--------------------------------------------------------------------
HERE'S WHO THIS IS FOR, AND WHO THIS IS
*NOT* FOR.
--------------------------------------------------------------------

The approach I'm sharing with you is specifically for
people who:

1. Anyone Male or female that would like to lose 5-20 pounds in the next 4 weeks

2. Anyone male or female who has tried dieting and not seen results

3. A man or woman that is tired of not seeing and getting results

4. A man or woman that can follow simple instructions

This approach is NOT for people who:

1. People who want to lose weight over the weekend

2. People that only want to change the way they eat one day per week

3. People who refuse to exercise

4. People that believe that starving yourself is the only way to lose weight

-----------------------------------------------------------------------
HERE'S WHAT YOU WILL GET
-----------------------------------------------------------------------

In the last 18 years I have created several meal planning programs for different people and situations

1. You will get the exact 4 week weight loss meal plan that will work BEST for you (FREE)

2. All the meals pre planned for you based on your day and life style (FREE)

3. A how-to-eat-out guide and understanding. I know you like to eat out and I know you will eat out, so lets plan for it (FREE)

4. A meal plan that works according to your current exercise and goals. (FREE)

    (Not every diet works the same for every BODY)

5.The #1 Secret to Weight Loss Success. The 1 thing most people can not offer: SUPPORT AND GUIDANCE (FREE)

..And much, much more!

The meal plans will be delivered to you via email, so you can do this any where in the world. 

You will get it all mapped out for you, and you will have the same results all of my students that have gone through this had had

Now some of my Meal Plans start at $197 and go up to $500 depending on the persons situation.

100 People will get this for FREE!

Now how do I know which plan to send you? Well simple we need a 30 minute coaching call.

We can do this on the phone, Via skype, IM, or in person at my studio. All we need is about 30 minutes

Now the coaching call requires me book some time and I want to make sure you are serious

Normally a coaching call is $197....but I have made it a personal goal to help 100 people

So I am knocking off $100 of the coaching call...you get it for ONLY $97 (per person) by clicking here

100 people will get one of my now very famous and very effective meal plans for free

Click here to book your coaching call for just $97

Book it, I will contact you via email to see what time will work best for the call

Again, anywhere in the world. You will get one of my 4 week meal plan, the one I think will  work best for you for FREE

I am only taking 100 people for the unique OPPORTUNITY, so do it now

Click here NOW :)

Rafael

The Boot Camp Rebel

P.S. Here's the "ADHD" version of this email for all you "skimmers":

My web guy messed up, I'm giving you a 4 week meal plan for free

all you need to do is get on the phone with me to see which one will work best for you

I'm only charging 50% of what I normally charge for a call...$97

Click here to book your coaching call for just $97

ONLY 100 Spots OPEN

-

The "C" word women HATE

Hi Everyone,

We are talking about the C word today..

CELLULITE..

First what is it?

Well Wiki says:

Cellulite is a topographic skin change claimed to occur in most postpubertal females.^[1] It presents as a modification of skin topography evident by skin dimpling and nodularity that occurs mainly in women on the pelvic region, lower limbs, and abdomen, and is caused by the herniation of subcutaneous fat within fibrous connective tissue, leading to a padded or orange peel–like appearance

What does it look like?







Weight Loss May Worsen Cellulite?

The research, published in Plastic and Reconstructive Surgery, the official medical journal of the American Society of Plastic Surgeons, is based on a study of 29 women who enrolled in medically supervised weight loss programmes. These included low-fat meals and the extreme measure of bariatric surgery, such as gastric bypass and gastric banding. Seventeen of these patients (58%) experienced an improvement in the appearance of their cellulite, but nine (31%) saw their condition worsen.

The patients with the biggest improvements were those who lost the most weight and lowered their percentage of thigh fat. They also had a higher body mass index (BMI) to begin with and more severe cellulite.

Patients whose cellulite worsened started with a "significantly" lower BMI, lost smaller amounts of weight and had no change in percentage of thigh fat.

Those whose skin became looser after weight loss - losing its elasticity - also had worse cellulite. The average weight loss was 13.8kg (30.5lb). The study concluded that losing weight had "variable effects" on the appearance of cellulite.

John Kitzmiller, a plastic surgeon and co-author of the study, said: "Approximately 85% of women are affected by cellulite. Cellulite is not specific to overweight people but excess weight may worsen the condition.

"Although the appearance of cellulite diminished for the majority of patients, weight loss did not totally eradicate the condition. The dimples appear to be permanent features that lessen in depth as the pounds come off."

How do you get rid of it?

If you've wasted time and money on scam cellulite solutions, you're going to be happy – and sad – to hear what I have to say. The truth is if you want to
know how to lose cellulite, the answer has been right in front of your face all along.

And yes, it's the classic 3-step system of the right diet, the right exercise, and getting social support. There's nothing fancy, nothing expensive, and nothing magical about any of these.

Perhaps you expected me to promote some magical seaweed harvested off the coast of the Canary Islands only between November and December when the moon is full? Well, if that's the case, I'm sorry to disappoint you.

Instead, you're going to discover that it's possible for a woman to lose cellulite in her 40's, 50's and 60's, even when most women have given up on beating the cellulite curse.

Most women rely on long, slow cardio training, but in all my years as a trainer, I've never seen jogging build a better butt. In fact, most women joggers still have the same saggy butt and thighs problem as non-joggers.

And sometimes it's even worse (plus, they notice it more too, with all that thigh-rubbing during their long, slow cardio workouts).

Instead, women need to focus on interval training to lose cellulite from their thighs and resistance training to tone up their tush..

That's exactly what one my clients, a woman named Melanie, did it by switching to three short, but intense workouts per week. She Joined Bootcamp, and when she couldnt go to Bootcamp she used my CELLULITE REMOVAL SYSTEM and started with 20 minutes of total body resistance training and finished with 20 minutes of interval training.

Melanie found these workouts to be much more effective for losing cellulite than her old workouts of long cardio. Australian researchers have also found that interval training is more effective for burning belly fat in woman as well, even though the interval workouts lasted only half the time.


No marathon cardio sessions needed. Instead, her cellulite solution workouts focused on short, burst activities only. But none of this would have been possible without the support of her husband.

Most women don't know this, but social support is one of the most important factors in the success of any fat loss program. If you don't have someone motivating you, encouraging you, and holding you accountable, even all the magic in the world won't cure your cellulite, because at the end of the day, you still have to do the work.

Along with a 1600 calorie per day diet of whole, natural foods and the loving social support of her husband, Melanie was able to lose over 25 pounds in 12 weeks and dropped her body fat 7.7% to an all-time low of 16.9%. She lost 3 inches from her thighs and over 3.5 inches from her hips. It literally looks as though someone elevated her butt two inches and removed all the fat from her low back.

By getting rid of her cellulite and boosting her butt, Melanie not only changed her body but transformed herself inside and out. She now has the power over food, rather than it having the power over her, and she has her best-ever body, most women simply give up or continue to rely on cellulite scams to provide an overnight change in their body.

She is an inspiration to women everywhere who want to know how to lose cellulite.

There's no magic potion or pill. Just the right diet, exercise and social support.
AND NOW OUR DAILY DEAL!!!!!!

CELLULITE REMOVAL SYSTEM

[caption id="attachment_1585" align="aligncenter" width="400" caption="cellulite removal system"][/caption]

The Cellulite Removal System Inculdes:

• A 7 Day Pre Planned 1,200 Calorie or 1,600 Calorie Meal Plan (Depending on where you are NOW)
• A Cellulite Fighting Workout You Can Follow On Mondays
• A Muscle Shaping and Toning Workout You Can Follow On Wednesday
• A Fat Blasting and Calorie Burning Workout You Can Follow On Fridays to keep you burning fat All Weekend

Sunday thru Saturday your meals are planned, your 3 workouts per week are planned.

All you have to do is FOLLOW!

This System Sells for $97, but you can get it today as part of out DAILY DEAL for just $47

Your Meals Will be emailed to you in a PDF file you can easily print, and your Easy to follow Virtual workout will be in a password protected area of our Site..so that you can access it any time you want.

Again, it's on sale TODAY for $47

“Self Improvement Gifts 5 Offers 100s of FREE Personal Growth Related Products, Services & Memberships”

I wanted to let you know today about a Self Improvement site that will allow you to download 100’s of self help gifts. And the best part is that it is absolutely FREE!

If you’ve had enough of plodding along year after year and you want to improve yourself to make 2011 your BEST ever year, then you need to go here: http://selfimprovementgifts5.com/go/1629

Self Improvement 5 will be open only for a VERY LIMITED TIME from January 6th to January 27th 2011. When you go there you’ll find a multitude of products – all FREE – provided by Self Improvement and Marketing experts from all over the world. Here is just a small sample of what you will find:

* How to Become an Advanced Early Riser - Steven Aitchison
* Turn Your Passsion into a book... - Warren Whitlock
* Total Wellness Guide - Craig Raphael
* COACHES: Create a 6-Figure Practice, Here's How! - Barb Wade
* Living the Rich Life - Julia Busch
* Achieve Your Dreams - Brenton Lindo
* I Have Value Meditation - Estra Roell
* Creative Visualization Mastey - Bruno Auger
* Wealthy You 2011 Vision Sheet - Nachhi Randhawa
* Find the Best Self Improvement Niches and More - Tuks Engineer
* Self Hypnosis Sessions At Home - Paul Mihai Pavel
* Wake Up to the Dream - Eva Gregory
* And TONS (OVER 700+) MORE!


Get all of these and 100’s more here: http://selfimprovementgifts5.com/go/1629

The organizers of the event are Stephanie Mulac, Carolyn Hansen and Dr. Joe Rubino.

Just briefly, this is Stephanie’s 4th Self Improvement Giveaway. Stephanie started this style of event in 2006. It’s in the form of a “Giveaway” which is sort of like a giant electronic trade fair where 100’s of experts offer their products free to the public.

Because it has become so popular, this year Stephanie has enlisted the services of Carolyn Hansen, renowned fitness professional, and Self Exteem Expert, Dr. Joe Rubino.

You only have to walk into any book store in any country to see how popular the subjects of self improvement, self awareness and personal development are. It’s a multi-billion dollar industry churning out hundreds of new books, audios, CD’s and other paraphernalia every year.

These can be very expensive but at http://selfimprovementgifts5.com/go/1629 you can pick this information up completely FREE.

With 2011 upon us, what better time is there than right NOW to set yourself and your business up for future success? This event is a life-changing experience for those who take it.

Come and join Stephanie, Carolyn, Joe and me and see for yourself.

If you want to grab the largest collection of self improvement and internet marketing products you’ll find ANYWHERE – all FREE – then go to http://selfimprovementgifts5.com/go/1629
NOW and claim your bounty!

(Fitness Bootcamp)*Daily Deal*

It's the First Wednesday of 2011...

and I know New Year Resolutions are on Everyones Mind

So A few Cool things for you...

"A real decision is measured by the fact that you've taken a new action. If there's no action, you haven't truly decided."
Tony Robbins


"How am I going to live today in order to create the tomorrow I'm committed to?"
Tony Robbins

Think about this for a minute..it didn;t take you a day or a week to gain what ever amout of weight you gained or to fall out of shape..but the Good news is it won;t take that long to lose it

and Now Our Wednesday Daily Deal:
I have 2 Offers...

7 Day Meal Plan

Get a Custom 7 day Meal plan you can use over and over Just for you!

I take ALL the guess work out of trying to figure out what to eat.

ALL you have to do is prep it and eat it

==>Get The 7 Day Meal Plan for just $47<==

6 MONTHS OF BOOTCAMP

Wow!!! What kind of shape can you get in if you commited to 6 months of Bootcamp

Normally Bootcamp is $257 for 4 weeks.

Get your 4 weeks for just $199 if you commit to 6 months

Very Simple, what ever Card you use to enroll today will be charged automatically every 4 weeks, and your rate will be locked at $199

What will you look like in June after 6 month of training?

30 Day New Body Project

===================================================

CAUTION: Only 18 (MAX) Individuals Will Be Selected




Do You Qualify to Be One of Them?

http://www.southfloridafitnessbootcamp.com/30-day-new-body-project/

===================================================




Hi


With 2010 winding down - you might be considering what you are going to

do to take your body and your health to the next level.




Quite frankly, I foresee in the next year (and beyond) that it will be even

more important to continually surround yourself with the right kind of information,

with the truth and with positive mindsets. It's my firm belief that the major shifts in the health and fitness industry occurring right now are the 'new normal' regardless of how much BS is out there. And the people in our group, collectively, will be in the best position to take advantage of these changes,

burn the most amount of fat, and develop NEW lean muscle tissue.




I look around the classes and my one on one clients and see Bodies changing and people getting healthier and having a better quality life style.

Many of which are having their best years ever. I don't think it's a coincidence or accident.




And I'd like to invite you to join us those people...if you qualify.


First off, you must already be SURE you want to change the way you look.

You must be certain that you are tired of being tired and feeling weak. You must be sure and ready

to take action and do the things you need to do to make those changes in your body you want.
The 30 Day New Body Project brings together 19 (18 of you + Me) , forward-thinking people with one goal...to transform the way they look in just 30 DAYS

For 2011 we do NOT think we need to waste anyones time and drag out results we have Now figured out can happen in weeks...Not months.


We're going to plan EVERY meal over the 30 Days, Delver the Most effective workouts that don't take 2 hours to complete. Track everything that we are doing, every meal, every workout, and MOST important interact everyday during the 30 days.


You can Join Here for just $397


Originally I thought of just testing this out on myself, but it's January and I know a lot of people wait till this time of year to make changes in the way they look, in the way they eat and try to embrace a new health lifstyle.

I have been researching for months, testing over and over..and NOW I know for sure I have found the answers I was looking for.

This will not be a fun and games diet and exercise plan. This will be the most advanced eating system I have created. That's why I am doing it too.

This is NOT for people who don't want to burn fat quick and might seem unconventional to some..

But guess what, what everyone else is doing works..but take months.

I want to go to Mexico in February..to the beach..so I need to burn fat and build muscle in 30 days.

So here it is an invitation to you to join the Group and transform the way you look in 30 Days

I will send all of the DATA via email..The meals, the workouts..we will communicate everyday.

I need to know what you are eating, I need to know if you are hungry, I need to know how much fat you are burning.

I will be ready to answer all you questions, and will create an email just for the group in the program.

Some might say $397 for a 30 day meal plan is to much..well that's NOT what this is and this is NOT for them.

You will have access to everythng I have for 30 days, You will have access to me for 30 Days, Your body will be changing and that's what you are paying for..RESULTS.

I originally thought of pricing this between $500-$700...and I will..but I have an intro price for those who are READY to take action and get in NOW

Join our group of 18 Strong for Just $397..price goes up to $500 Saturday January 1st

So if last years resoluions were a bust, do yourself a favor and invest in YOURSELF

>>JOIN HERE<<

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

(Fitness Bootcamp) Daily Deal

It's Hump Day...Twas the Night Before Christmas and all throught the house, Not a creature was...(something something) not even a mouse

I think it is something like that...anyway so here we are Daily Deal Wednesday!

So it's almost gift time and ALMOST New Year resolution time....

So every week I try to get creative with these Daily Deals..and Today I have some really cool Specials for the people that would like to get serious with there fitness goals and for the ones that might want to give or recieve fitness as a gift.

"A real decision is measured by the fact that you’ve taken a new action. If there’s no action, you haven’t truly decided." Tony Robbins

BOOTCAMP

Now purchasing A month of Bootcamp might be a Great Idea...but are you really going to get All of the fitness results you want in 30 Days..

Listen I won't lie...if you are commmmmited a lot can change in 30 Days...but truthfully 12 weeks is a more realistic aproach to Totally transforming the way you look.

So we have done this before, and the one who took advantage of it were very HAPPY..Normally Bootcamp is $257 for 4 weeks, so 12 weeks would run you $771.00

So Today You can Get 12 weeks of Bootcamp for Just $497.00 and I will throw in a Free Fat Blasting 28 Day Meal Plan so you can kick butt right away.

*(If you get this as a gift,I will make arrangements to Send you the gift Certificates, they can start as soon as tomorrow or Hold it till January)

BUY HERE:

1 on 1 Coaching...

"If you talk about it, it’s a dream, if you envision it, it’s possible, but if you schedule it, it’s real. Have you made a decision to lose weight and get fit? Great, what are you going to do about it." Tony Robbins

Try One-On-One Fitness Coaching

This one is a No Brainer..You can get 10 Sessions for $550 (for 1 person) but here is the kicker..for Every 10 Sessions you buy I will give you 2 sessions for FREE

So if you pay for 10 you get 12

If you buy 20 sessions you will get 24 and so on

"People are not lazy. They simply have impotent goals - that is, goals that do not inspire them." Tony Robbins

*(If you get this as a gift,I will make arrangements to Send you the gift Certificates, they can start as soon as tomorrow or Hold it till January)

I

This One is for SERIOUS Individuals ONLY..

Have you Ever Considered Committing to 6 Full Months of Personal Training?

"For changes to be of any true value, they've got to be lasting and consistent."
Tony RobbinsDo you think it's out of reach?

Well How about 1 session a week for 6 months for just $997.00

Well the 1st thing you might think is what is one session a week going to do?

Well 1 session a week will kick start your workout, 1 session a week can be used for planning your whole week, 1 session a week can be used for nutrition counseling...

The Point is You are Committing for 6 Full months that every week you will be held accountable, and Every week for 6 month you will have an appointment to meet with me and we will discuss how we can get you to your fitness goal FASTER!

Commit to yourself!

1 Session a week, every week for 6 months$997.00

Out with the OLD

From: Rafael... Personal

If you watch too much news, you may find yourself in the corner of the shower, cold water pouring on you, bottle of bourbon clutched in your hand - mewing.

Nuts to 'em. You know how the World can get up off its hind legs? If a bunch of us get busy and eat better foods. Have better workout.We will Lose a helluva lot more weight!

WHAT IF YOU could have a NEW metabolism?

I say: out with the old, in with the new. Let's take a big damn bulldozer to all the mediocrity and ordinariness, and silly excuses we have been making.

I'm gonna tell you a story about YOU.

Over the years, You have eaten a lot of Good foods..and you have also eaten a lot of BAD foods.

Day in and day out, month after month, these Foods have built up in your system and YOU have created a Traffic Jam:



This traffic Jam has slowed down YOUR metabolism. So even when you have tried to "diet" it has not worked as well as you wanted it to.

I know what you might be thinking...but yes YOU to have a history of eating bad foods and as a result have clogged your metabolism.

It is NOT age...the ONLY thing that age has to do with is that...YOU have been doing some damage for longer than when you were younger.

So Solution time...How do ca I make your metabolism Super Fast:



Simple!

and I can make it happen in 10 Days

That's why I decided to make the 10 Day Metabolism Jump Start and Detox Diet

The plan is easy to follow and SUPER effective. The First thing that we do is Get rid of all the OLD clogging that you have. We will flush it all out in 1 day. THEN I will little by little reintroduce macro nutrients (that's a fancy term for food groups).

What does that do? It teaches your Body how to process each food group individually. After so many years of food combinations and disaster meals, this is the sure fire solution to speeding up your metabolism.

So we repeat this process every 48 hours and at the end of the 10 Days you are eating full meals, and YOUR body has a New understanding of how to process these food faster.

How cool is that?

And you don't need to go anywhere..We do ALL of this through EMAIL.

Well on top of that I will send you workouts you can do at home (via email), and I will send you a Meal plan you can follow for 2 weeks after your 10 day Jump start is over.

So I have 11 spots still open and I can tell you I interact with each person all the time so I really can't take more than 20.

Imagine all those people asking question about there meal plan, me training clients all day..I could never get to them..so 20 is the Cut off.

You can get the 10 Days for $77 and we Start MONDAY..that means you should be 10lbs lighter before Christmas

You can Lock you spot by >>CLICKING HERE<<

It's 10 Days to a new Metabolism..after years of bad food choices. Do it for YOU

So you can get the 10 day program >>here<<

--

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

Lose a pound of fat in a day

Happy Friday,

If you are like most people, you probably spend hundreds (if not thousands of dollars) on products that simply didn‘t produce any results.

But the truth is, there is really only ONE way to accelerated pure fat loss, and that is to...

<<< A Pound of Fat

Create a Massive Calorie Deficit Through Calorically Expensive

Workouts and SMART Low-Calorie Intakes.

Let‘s do some simple math. Don‘t worry; there is no need to take out your calculator. We‘ll try to keep it simple.

A pound of fat is 3,500 calories. To lose a pound of fat, then you will need to create a 3,500 calorie deficit. You got 7 lbs of fat to lose? Make that 24,500 calories. There is no shortcut around that.

Based on that number, we know that fat loss occurs when the body is in a negative calorie balance (in other words, when you are burning more calories than you are consuming).

You see, your body

loves being comfortable. If it had its' way, you'd lie on the couch all day catching potato chips with your mouth, watching the latest episode of Survivor. If you did that, nothing would threaten its survival. You'd be comfortable and you'd be happy.

On A Moderate Calorie Days you should consume 13 x Lean Body Mass in calories with a macronutrient breakdown of 30% Protein, 40% Carbohydrates, 30% Fat.

But today we want to create a MASSIVE calorie deficit by combining calorically expensive workouts with a strategically timed low-calorie intake (increased fat loss).

Today we are having a low Calorie Day where you’ll consume 8 x Lean Body Mass (Your weight) in calories with a macronutrient breakdown of 35% Protein, 15% Carbohydrates, 50% Fat.





SO this is the Sample:

8:00 am 10:30 am 1:00 pm 5:00 pm 7:00 pm 10:00 pm – Pre-bed Snack (P+F) – Dinner Meal (P+F) – Post Workout Shake (P+C) – Lunch Meal (P+F) – Mid-morning Meal (P+F) – Breakfast Meal (P+F)

And Now a 1, 000 Calorie Burning Workout, Provided by Workout Muse:

The 1,000-Calorie Burning Workout

Boxing Intervals: Alternate between 3 minutes of work and 1 minute of rest. Perform up to 15 total rounds for a 60-minute workout.

Station#1- TRX Squat Sequence Complex

Perform 1 rep of each of the following movements and repeat this cycle for 3 total minutes followed by a 1-minute rest and transition:

1- TRX 2-Leg Squat Variation
2- TRX 1-Leg Squat Variation (L)
3- TRX 1-Leg Squat Variation (R)

Station#2- Bodyweight Succession Complex

Perform 6 consecutive 30-second work periods for 3 total minutes followed by a 1-minute rest and transition using the following exercise order:

1- Side Pillar Variation (L)
2- Side Pillar Variation (R)
3- Push-up Variation
4- Lunge Variation (L)
5- Lunge Variation (R)
6- Squat Variation

Station#3- Partner Density Training: “I go, you go”

Partners will continuously alternate in an “I go, you go” format between each of the following exercises for 3 straight minutes followed by a 1-minute rest and transition:

Partner#1- Battle Ropes Waves Variation @ 20 reps
Partner#2- Push-up Variation @ max reps for time

Station#4- Full Turkish Get-Ups*

Perform a full Turkish Get-up, switch sides, and repeat for time. The goal is to get 1 full rep every 30 seconds and 3 full reps/side in 3 minutes followed by a 1-minute rest and transition.

Station#5- Swings and Slams Density Training

Perform each exercise in the following superset for the prescribed number of repetitions with zero rest and transition between movements for 3 straight minutes followed by a 1-minute rest and transition:

1- Kettlebell Swings Variation (or KB Sumo Deadlifts Variation) @ 10 reps
2- Med Ball Slams Variation @ 10 reps

Perform this 20-minute cycle up to 3x for 60 total minutes

Now maybe some of this makes sense and maybe it does not.

But there is science behind the training methods we use. We have numbers to back it and there is reasoning too.

Today is the LAST Day to get The Daily Deal of the week here:

http://www.southfloridafitnessbootcamp.com/fitness-bootcamp-daily-deal-4/

You can get one of the spots in the 10 day Coaching program and The new 90 Diet makeover...and more

Again: http://www.southfloridafitnessbootcamp.com/fitness-bootcamp-daily-deal-4/

Is your friend an expert?

Hi Everyone,



Let me first Say a Big TGIF!



Now have you ever had a friend or family member give you health and fitness advice? Well in the 15 years I have been a fitness coach I have heard alot of things. What I find funny is how high people place the opinion of what their friends and family think.



The first time I do a consultation with a client I ask a lot of questions, and the things I hear are pretty across the board. But the advice source is what I laugh at. Listen to this:



"My mom says I shouldn't eat after 6pm"

"My friend Betsy says I should take these pills to lose weight"

"My sister told me she know a friend who only eats apples and only drinks water and lost weight"

"My friend Becky says women that lift weight will get bulky"

"Protein shakes make you fat"

"My brother told me if I do 1,000 sit ups a day I will tone my tummy"



ALL NONSENSE...or a Deadly mistake, you have a friend or family member that's looks pretty good, and they say "Eat 4 raw eggs in the morning, take 2 scoops of my Super Shake, and only eat red onions for dinner" and you DO IT because they look good.



Where is your uncommon sense? Before you get all crazy..I'm not claiming to know Everything..yes I have a degree, and yes I have multiple certifications, and yes I have been successfully coaching people Since 1995 but I am always learning too. But what I'm trying to say is do a little research, there are a ton of qualified fitness professionals out there..WHY ARE YOU TAKING ADVICE from your friend Betsy or your cousins' mom?



I didn;t make up the rules on how your body burn fat but I sure do understand them..so do yourself a favor get professional advice from a professional.



Yes..that's me..



or Don't a keep getting the results you've gotten

***Now Super Cool Friday Time

Today I also have 2 Cool gifts for you..

First I have a 30 minute workout for you



2nd....if you leave a comment BELOW, I will email you a FREE Copy of "The 7 Steps to Skinny Jeans" ebook

or leave the comment on our New Facebook page >>>HERE<<<

--


The 30 minute workout



Warm-up: Mobility Drill

mobility drills take 5-7 minutes

Exercise
Ear Tuck 1. Start by standing with your feet shoulder width apart and standing tall. 2. Tilt your head to the side until full range of motion is reached. Think of touching your ear to your shoulder. 3. Keep your head straight and facing forward. 4. Alternate with the other side and return to the starting position and repeat for the desired repetitions.30 Minute Workout Mobility Tip: Move gently to create length and increase joint lubrication.	Sets Reps Weight/ Resistance Tempo Time
Chin Tucks 1. Start by standing with your feet shoulder width apart and standing tall. 2. Tuck your chin down to your chest keeping your back flat until full range of motion is reached. 3. Return to the starting position and repeat for the desired repetitions.30 Minute Workout Mobility Tip: Move gently to create length and increase joint lubrication.	Sets Reps Weight/ Resistance Tempo Time
Neck Rotation 1. Start by standing with your feet shoulder width apart and standing tall. 2. Keeping your chin level rotate your neck to the side until full range of motion is met. 3. Return to the starting position and repeat to the othe side. Repeat for the desired repetitions.30 Minute Workout Mobility Tip: Move gently to create length and increase joint lubrication.	Sets Reps Weight/ Resistance Tempo Time
Shoulder Roll 1. Start by standing with your feet shoulder width apart and standing tall. 2. Lift your shoulders up and roll them backwards and then down and forward. 3. Return to the starting position and repeat for the desired repetitions.30 Minute Workout Mobility Tip: Rotate shoulders in both directions.	Sets Reps Weight/ Resistance Tempo Time
Horizontal Arm Swing 1. Start by standing with your feet shoulder width apart and standing tall. 2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion. 3. Return to the starting position and repeat for the desired repetitions.30 Minute Workout Mobility Tip: Breathe in as you expand the arms and out as you close.	Sets Reps Weight/ Resistance Tempo Time
Vertical Arm Swing 1. Start by standing with your feet shoulder width apart and standing tall. 2. Keeping your arms straight bring them behind your body and then up and over your head in a circular motion. 3. Return to the starting position and repeat for the desired repetitions. 4. You can also reverse direction and complete the movement swinging your arms in the opposite direction.30 Minute Workout Mobility Tip: Rotate arms in both directions.	Sets Reps Weight/ Resistance Tempo Time
Forward Backward Leg Swing 1. Start by standing with your feet shoulder width apart. You can stand on a small step or on the ground. 2. Keeping your upper body perpendicular to the ground swing one leg forward and backward. 3. Do not swing your leg so hard that you can not keep your upper body from moving. 4. Repeat for the recommended repetitions and repeat with the other side.30 Minute Workout Mobility Tip:	Sets Reps Weight/ Resistance Tempo Time
Lateral Leg Swings 1. Start by holding onto a secure object and raise your outside leg out to the side. 2. In a smooth and continuous motion swing your leg back and forth across the front of your body. 3. Swing through your full range of motion but keep your upper body stable throughout the movement. 4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg.30 Minute Workout Mobility Tip:	Sets Reps Weight/ Resistance Tempo Time
Hip Rotation 1. Start by standing with your feet shoulder width apart and standing tall. 2. Place your hands on your hips and rotate your hips in a circular motion. 3. Repeat for the desired repetitions and then switch and rotate your hips in the opposite direction.30 Minute Workout Mobility Tip: Stretch the hips out to the sides as much as possible and keep belly button tucked in as the hips go back then forward.	Sets Reps Weight/ Resistance Tempo Time
Carioca 1. Step to the left with your left leg and immediately bring your right leg over and in front of the left leg and place it onto the other side of your left leg. 3. Proceed to bring your left leg up and over so that you are standing parallel again. 4. Continuously pick your right leg up and bring it behind your left leg onto the other side. 5. Continue to repeat this alternating pattern for the desired distance. 6. Repeat as recommended.30 Minute Workout Mobility Tip: This is similar to a grape vine so if you prefer to do that go ahead.	Sets Reps Weight/ Resistance Tempo Time

30 Minute Workout Plan

Workout: Fullbody Circuits

Start with 15-20 reps of each exercise moving from one to the next without minimal rest between exercises (by minimal we mean 2-3 seconds). After you complete one full circuit rest for 60 seconds then repeat.

The first 6 exercises are for beginners and intermediates. The last 6 are for intermediates to advanced. Choose your set of exercises according to your current fitness level and not what you think you should be able to do.

Exercise
Pushups from knees 1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up. 2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position. 3. Now you are in a modified push up position from your knees. 4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.30 Minute Workout Week 1 Tip: Keep shoulders down and belly button draw in.	Sets Reps Weight/ Resistance Tempo Time
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.30 Minute Workout Week 1 Tip: Keep head up and shoulders back. No bending over at the waist or else.	Sets Reps Weight/ Resistance Tempo Time
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.30 Minute Workout Week 1 Tip: Stay light on the feet.	Sets Reps Weight/ Resistance Tempo Time
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.30 Minute Workout Week 1 Tip: Take arm out at an angle a bit, squeeze butt, and keep belly button draw in.	Sets Reps Weight/ Resistance Tempo Time
Lateral Kick with bar 1. Stand with your feet shoulder width apart. Hold onto a stationary object with one hand. 2. Raise the opposite foot off the ground and kick laterally out to the side. 3. Keep the leg and foot elevated and repeat according to the prescribed repetitions. 4. Repeat with the other leg.30 Minute Workout Week 1 Tip: Hang on to chair or couch for support.	Sets Reps Weight/ Resistance Tempo Time
Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge.30 Minute Workout Week 1 Tip: Draw belly button in and keep head and shoulders relaxed.	Sets Reps Weight/ Resistance Tempo Time
Standing Chest Press with Band 1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance). 2. Hold the band with your hands at chest level and your elbows back. 3. Press the bands out away from your body until your arms are extended. 4. Return to the starting position and repeat for the recommended repetitions.30 Minute Workout Week 1 Tip: Stagger the feet for better support and draw the belly button in to stabilize.	Sets Reps Weight/ Resistance Tempo Time
Squat with Fit Band 1. Start by stepping on the FitBand with both feet shoulder width apart. 2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height. 3. Return to the starting position and repeat for the prescribed repetitions.30 Minute Workout Week 1 Tip: Keep head up, elbows high, and shoulders back. No bending over at the waist or else.	Sets Reps Weight/ Resistance Tempo Time
Jump Rope (side to side) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again. Continue for the prescribed number of jumps or time.30 Minute Workout Week 1 Tip: Stay light on the feet.	Sets Reps Weight/ Resistance Tempo Time
45 degree Lat Pulldown with bands 1) Secure door strap overhead at top of door. 2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment. 3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown. 4) Return to start position.30 Minute Workout Week 1 Tip: Keep palms facing down or in, relax the head, squeeze butt, and keep belly button draw in.	Sets Reps Weight/ Resistance Tempo Time
Mini Band Ankle Walks 1. Start by placing a mini band around your ankles and standing with your feet parallel. 2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again. 3. Repeat this movement for the desired reps or distance. 4. Repeat with the other leg. 5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise. It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.30 Minute Workout Week 1 Tip: Stick butt out a bit to target glutes more. Keep head and shoulder up.	Sets Reps Weight/ Resistance Tempo Time
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.30 Minute Workout Week 1 Tip: Draw belly button in and keep head and shoulders relaxed.	Sets Reps Weight/ Resistance Tempo Time

Cool Down: Yoga Stretches

Exercise
Gentle Sun Salutation 1. Stand up with toes together, heels apart. Inhale and sweep the arms up overhead. Exhale and fall forward, bend knees if you need to. 2. Place the hands on the floor, your ankles or shins. Inhale and look up, pulling your back up until it is flat. 3. Exhale and fall forward. Inhale and sweep the arms up as you come back to standing position. Exhale and take the arms down.Fatloss yoga workout tip: Bend from the hips and not from the waist. Keep the back slightly arched and not curved by pushing the glutes back. Bend knees a bit if necessary.	Sets Reps Weight/ Resistance
Pushup Bridge 1. Get on your knees and place hands on the ground. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.Fatloss yoga workout tip: Keep shoulders relaxed, shoulder blades squeezed together and abs contracted.	Sets Reps Weight/ Resistance
Hip Flexor Quad Stretch 1. Step out 1-2 feet with one foot. 2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.Fatloss yoga workout tip: Keep the abs slightly contracted and work on dropping the hip down while maintaining a line between the back heel and same side shoulder. Switch legs after 30 seconds. Be sure to keep front knee above heel and not toes.	Sets Reps Weight/ Resistance
Wide Leg Upward Dog 1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width. 2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky. 3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles.Fatloss yoga workout tip: Contract the abs and keep the shoulder blades down and in to protect the low back. If straightening the arms is too intense try going up half way with bent arms.	Sets Reps Weight/ Resistance
Downward Facing Dog 1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.Fatloss yoga workout tip: Lengthen from the hips by squeezing the tops of the thighs and pushing the butt up towards the ceiling while pressing the heels down towards the floor.	Sets Reps Weight/ Resistance
Intermediate to advanced warrior 2 1. Turn the right toes facing forward and place the left foot at a 45 degree angle. Bend the right knee until it is at a right angle. Inhale reach your arms to the side and look over the right middle finger. 2. Be sure to keep the hips and shoulders facing forward. Do not allow the right knee to fall in towards the center. Keep the shoulders relaxed and the tailbone tucked under. Pull the navel towards the spine and lift the pelvic floor muscles.Fatloss yoga workout tip: Sink the back inner thigh down towards the floor and maintain shoulder blades squeezed together.	Sets Reps Weight/ Resistance
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. Relax the head, neck, shoulders and face. Breathe into the hip and back body.Fatloss yoga workout tip: Keep the abs slightly contracted to protect the lower back and relax the shoulders as you lean forward.	Sets Reps Weight/ Resistance
Seated Intermediate Spinal Twist 1. Begin by sitting legs extended, bring the left leg over top of the right leg, foot flat on the floor and keep the right leg extended, lift the right toes up towards the sky, contract the right quadricep muscles. 2. Hug the right knee into the chest with the right arm and place the left hand behind the body. Look over the left shoulder and allow the breath to increase the stretch. 3. Maintain a straight spine, sitting bones rooted down towards the ground and crown working towards the sky.Fatloss yoga workout tip:	Sets Reps Weight/ Resistance
Intermediate triangle with block 1. Place the right toes facing forward and the left toes at a 45-degree angle. Keep both legs straight. Inhale reach your arms to the side exhale lower the right hand down and lift the left hand up, look up. Lift the right kneecap up, tuck the tailbone under, pull the navel towards the spine and lift the pelvic floor muscles. 2. Keep the weight light on the right hand and keep reaching the left arm up towards the sky opening the chest. Lift the left hip up towards the sky. Lift the right kneecap up to contract the quadricep muscles to protect the knee. Feel as though the shoulders, hips, legs and head were against a wall. 3. Push evenly down through all four corners of the feet to energize the pose. Feel the body extending in five different directions.Fatloss yoga workout tip: Keep the butt tucked under in a pelvic tilt and press through the heels to support the inner thighs and abs. If you are aligned your back should be flat like a wall.	Sets Reps Weight/ Resistance
Mudra Roll-up 1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor. 2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position. 3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back. 4. Repeat this exercise 5 times breathing smoothly and slowly.Fatloss yoga workout tip: Be sure to squeeze the shoulder blades down and in before you being to roll forward and bend from the hips.	Sets Reps Weight/ Resistance