SEXY LEGS, TIGHT GLUTES - 4 WEEK GLUTE WORKSHOP

“IT’S NOT JUST LEGS”
an 4 Week Glute and Core Workshop

Hello Everyone  As we get ready ready for 2021 we have a few things lined up for the very beginning of the year   1st Lais will be releasing her cookbook on Friday January 1st   2nd Our 1st Live seminar of 2021 in Miami is set for January 9th click here for details <<--   and now...we are ready to announce the return our our Virtual Glute and Core Workshop   If you missed our post...here is what it said:   Our Virtual Glute & Core Workshop is back and we’ve moved it to Sundays!! Every Sunday at 10am staring Sunday January 3rd. Both WBFF BIKINI PRO LAIS (@wbffpro_lais ) & I will be taking you through a 45 minute Glute & Core specific workout🏼 This isn’t just another Ab Workout Video or Brazilian Butt Lift Style DVD. We will be LIVE on Zoom with you explaining how to perform the moves, demonstrating how to perform the moves and watching you to make sure you’re executing the right way Every workout will compound into the next one. And we are going to work your glutes from different angles, different ranges of motion, different tempos with one goal; to make your glutes tight, hard and round In addition to that, we are going to work your mid section just as hard🏼 Summer bodies are made in the winter. So every Sunday, we are going to focus on your Glutes & your Core. But wait! There’s more... During the week, we will have assignments for you to complete. This way, we maximize our 4 weeks together🏼 This workshop is open to ANYONE that has internet access anywhere in the world And for those of you who can’t make the LIVE workshop we will always record the classes so that you can log on later and watch them. No equipment needed. You can workout from home, from your living room, from your garage, from your bedroom- it doesn’t matter. Our Glute & Core Workshop starts Sunday January 3rd. Spots are limited!!    The 4 Week Workshop is $100 per person and you can enroll here ==>> https://bit.ly/3hncwXR   This is the last week of 2020, I wish you all a GREAT week     Coach Rafael

 

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

4417 13th St

PMB 650

Saint Cloud Florida 34769

THE WORKOUT

Lake Nona Personal Training

St. Cloud Personal Training

Our - It's Not Just Bootcamp - Podcast is LIVE

Well...we finally got it going.

In Episode 1 of The Show
We talk about:
-Why We started a Podcast
-What the format will be
-Why is it called "It's Not Just Bootcamp"
-Unicorns and Common Fitness Myths
During the intro we played a little "Barracuda" by Heart
and our Closer is Courtesy of Mr. Ed Martinez

You can see and hear them here:
ON SOUNDCLOUD 
https://soundcloud.com/rafael-moret-1/its-not-just-bootcamp-the-show

ON PODOMATIC
https://www.podomatic.com/podcasts/bootcamp-pro/episodes/2017-04-20T22_01_13-07_00


LEAVE YOUR THOUGHT AND COMMENTS

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? 

My High Blood Pressure

Had a follow up visit yesterday with my Doctor
So while I was in the hospital and after I left a few months ago...they said I had High Blood Pressure...real high..so when I was in, they had me taking norvasc and metoprolol and they wanted me to keep taking it when I left...and since I'm a good patient I did for a full 3 days (not a fan of meds)....I just don't think medication is the answer to something that can be fixed with a little patience and a little time...My eating is very good, I know a guy that knows a thing or 2 about nutrition...I exercise regularly, I know a guy that helps with that too...and I take my Kyani Supplements EVERYDAY...

My blood work is GREAT, everything is rockin the house!!! Now I bring this to your attention for 2 reasons...#1 Your health is one of my top priorities and it should be yours too...yes yes yes everyone wants to burn fat, and get tight and tone, but if you are not giving your body the nutrients it needs it won't give you what you want.

I want to live a long time and in order to do that I need to take care of myself in the best way possible...and I know that supportive eating and exercise are key and making sure I get my vitamins is critical so I choose Kyani.

#2 I find it very interesting how when someone is sick and the Dr gives them a prescription for meds, people go out do what the Dr said, no questions asked...if your loved ones are sick you jump and go pick up their meds (price is no object) ...yet when It's time to take care of yourself...eat better, exercise, and take the supplements your body needs to function better...We don't have time, we can't right now, and we don't have $$$

If this year has taught me anything (and I hope it taught all of you through my experience) it's that we don't have time...we don't have time not to make the right decisions...your health is the most precious thing you own...without it you can't go to work, you can't take care of the people you care for, you can't go on vacations, you can't go to school and you can live the full life you were meant to live...

As we close our 2016 and get ready for a New Year....I hope you take a moment to invest in yourself...so that you can keep moving forward..

What is the PERFECT workout

the PERFECT WORKOUT PLAN

I get a few emails a day from people asking me advice on what the best workout is or what they should do.

They want to know if our Bootcamp is the perfect workout plan, or if they should be doing P90x, Insanity, Crossfit,Orange Theory, ninja training, A 5K app, Yoga, powerlifting, a bodybuilding routine, or more and more cardio.. etc… and of course that is followed by "what should I eat?" Unfortunately, all programs tend to present different information, require different things of you physically, and make an effort to present themselves as superior to all other training routines.

So, if you know me, you know I have a nice little answer for that...but it might not be as full of my unique sense of humor as you might think....normally I answer with something they probably don’t want to hear...

"Ummm, let me ask YOU a question before I answer....what it YOUR goal?"

This is what you should really be trying to answer first

The BEST workout and nutrition plan is the plan that you actually follow through and stick with....and the reason you stick with it, is because it is meeting your goals...

The best coaching, training plan, and/or diet plan based on your dietary needs doesn’t mean ANYTHING if you don’t actually follow through with it.....but if you don't even know what your goal is...you will get no where real quick...

and here is where we begin to dismiss a lot of programs....

If you enjoy participating in 7 different methods of structured exercise, that's ok...you can do pilates Monday, Zumba on Wednesday and Crossfit on Friday...enjoy :-) but does this meet your goal?...it might...but does it?

No one in our Bootcamp is training there to get better a competitive figure skating or long distance running...that is just not what we do

So...Who is Your Daddy and What Does He Do?

What is your goal..... is what you want to answer first and the BEST way to get there can be outlined right after...

The 41 nutrients you need every day!

Hey Everyone, Rafael here with some questions?

Do you know what..

"*The 41 nutrients you need every day are

*Are you getting enough quality calories?

*The biggest difference between people who eat for performance vs. people who eat for health." 

So when ever I talk to someone about there eating, I always ask where they got there information...what I mean is...are you taking advice from a co-worker, a friend, your sister...her roommate in college that lost weight once drinking salted cucumber water for breakfast?

Are you following a nutrition program based on solid information, science or at least real data???

So...when I put together a meal plan here is what I base it on

You need 41 nutrients everyday

15 Vitamins

15 Minerals

8 Essential Amino Acids

2 Essential Fatty Acids

and oh yeah...Water (your body is kind of made of it)

I also think about how many calories YOU need (not me, YOU) there are a bunch of way to calculate calories...and a lot of different theories..all need to be looked at

I also think about your goals, the way you feel and your performance vs just the idea of eating healthy 

Now if I am thinking about all those things when I think about your food...YOU SHOULD TOO...

I think you should eat like you are trying to get a perfect score on your blood test, like you are ready to run an Olympic race, like are competing in a fitness event and like you want to live forever....

Not sure what that means or how to do that...that's what I'm here to help you with....In the mean time, I will suggest doing this right away...take the right kind of nutritional supplements because I guarantee you are not getting the nutrients you need from food alone

YOU CAN ORDER KYANI TODAY BY CLICKING HERE<<<

Acai Berry, VITAMIN B-1, and Kyäni

A lot of you are not sure what is in Kyani..I want to use this space to help you understand what's in it..

​​SMLXL

 

Kyäni Sunrise™ contains many health-promoting vitamins and trace minerals including:

VITAMIN B-1 (THIAMINE)

Encourages the body to detoxify
Maintains a healthy heart
Promotes a healthy nervous system
Converts proteins, carbohydrates, and fats into energy
Kyäni Sunrise™ contains 3 mg of Vitamin B-1 per 1 oz. serving.

Acai Berry

Heart Health. Similar to red wine, research shows that acai berries are extremely high in anthocyanins, a form of plant antioxidant associated with the ability to lower cholesterol levels in the blood stream. They are also rich in plant sterols that provide cardio-protective benefits to our cells

Aids in Weight Loss

Known by nutritionists as a super-food, acai may help us not only lose weight, but maintain a healthy weight. One interesting study from the National Institutes of Aging found that pulp from the acai berry had the ability to reduce the negative effects of a high-fat diet in laboratory studies on flies.

Among 10 more benefits that you can feel free to research

You can order Kyani Sunrise here <<=

Need a new fat burning workout?

Happy Monday, October 17th

Are you in need of a new fat burning workout in the Miami Lakes and Hialeah area...try this one
Warm Up

Set your interval timer for 30-seconds ON, 15-seconds REST and complete 2 rounds of the following. Between full rounds, rest 30-seconds...

Bridge

Reverse Crunch

Bicycle Crunch

Leg raises

Round 1

Set your interval timer for 30-seconds ON, 15-seconds REST and complete 2 rounds of the following. Between full rounds, rest 60-seconds...

Push Ups

DB Single Arm Rows R

DB Single Arm Rows L

Band Flys

DB Floor Chest Press

Round 2

Set your interval timer for 30-seconds ON, 15-seconds REST and complete 2 rounds of the following. Between full rounds, rest 60-seconds...

Bent Over Band Rows

Band Chest Press

Wide Push Ups

High Band Rows

Plyo Push Ups

Closer

Set your interval timer for 45-seconds ON, 15-seconds REST and complete 2 rounds of the following. Between full rounds, rest 30-seconds...

Squats, Push Ups and Burpees

BOOTCAMP AFTER DARK

BOOTCAMP AFTER DARK 

“WE ARE BACK!"

Friday February 24th 8:00pm
A Friday Night Workout Party
2400 W 80th Unit #7
DJ PHANTOM Playing Live
FREE Sports Nutrition Supplement Samples
*Wear Your Favorite BLINGED OUT or NEON Workout gear and come ready to Workout*
$5 per person
Loud Music, Lights, Healthy Workout recovery drinks for everyone

www.BootcampAfterDark.co

Why Do You Workout? – Part 1

Hey Everyone
Rafael here,
GUEST POST TODAY
-

I was going to title this “Why do you train?”, but since most of you reading this train people for a living, I didn’t want you asking a retrospective question regarding your current profession, but rather, what drives you and your clients to work out?

There is a great summary written by Eric Cressey where he goes into the difference between “working out” and “training”, but I won’t get into the semantics between the two, and thus will use the words interchangeably here.

So back to the question, why DO you train?   For every person reading this there will be a different answer, and that’s the point.  For athletes, particularly those on a team where their performance dictates their paycheck or scholarship, they train in order to earn money, either in cash or books.  For physique competitors, they train with more regard to how much weight it looks like they can lift rather than how much they can actually lift.  Powerlifters and Olympic lifters only care about 2-3 lifts, while Strongmen and Highland Games athletes do all kinds of weird shit (while lifting craploads of weight in the process).

For those who aren’t athletes, the goals can get blurry and vague.  The young and uninformed read colorful magazines with models on the covers and do the workouts inside, not realizing that the 20 exercise/gazillion rep workout they are about to attempt was only used for 6-8 weeks as the bodybuilder prepped for a show, and not what they do year round.  The other ten months of workouts wouldn’t sell magazines, they are boring and difficult.  The somewhat experienced but still uninformed rely on the internet for their information, and take everything they read as gold, (just as dangerous), and attempt every 6 week challenge they read about, but only make it through 2 weeks before they read about the next best thing.  The experienced and knowlegable still make mistakes, as they will follow programs, perform the lifts correctly, but falter when they fail to remove an old lift for every new one they inject.  They end up attempting to be masters at everything but eventually the house begins to collapse.

As a trainer, you could be training to prepare for a certification of some kind, and most likely your clients have weight loss goals.  Also, I’m guessing that if you are a trainer or a coach, that you entered that profession because you A) realized you excelled at working out (be it strength or cardiovascular exercises) and B) you glean some kind of intrinsic value from the workouts themselves.

Some people just like to lift weights, do circuits, take classes, whatever piques their interest.  But sometimes, people lose the forest for the trees, and start chasing too many goals at the same time.  It’s pretty much common sense now that you can’t make serious attempts to lose significant amounts of fat and gain significant amounts of muscle simultaneously.   I’m talking about attempting to set deadlift PR’s while training for a marathon, or going through a mass-building cycle while experimenting with intermittent fasting.  They just don’t work.

When we are young, this is common.  We want to excel at everything all the time.  But eventually, we have to take a step back, and askourselves “Why am I doing all of this?” and “Are my workouts actually getting me closer to my end result?”  Simply put, “Keep the goal, the goal” as Dan John has said.

Do you like to do things outdoors? Play pick-up games of various sports? Perform parlor tricks and feats of strength?  Or maybe you really just like working out?

Whatever it is, take a step back, and make a list.  Prioritize your activities, figure out which one is your favorite, and then figure out which activities either support or detract from your favorite.  This is just the beginning to being successfully active long into your years.

Tim Peterson

Chief FitRanX® Instructor

-

That was AWESOME

Leave your thoughts and comments

http://fitranXsouthflorida.com 

Are You Setting the Right New Year Goals for Yourself ?

Rafael here with another post on New Year Resolutions.

At South Florida Fitness Bootcamp we are getting ready for everyone wanting to start the New Year with fitness on their mind.

There is a lot more to goal setting than just picking a goal and moving forward. While that is important, it’s also important to ensure that you are setting the right goals at the right time so that you can truly be successful. In order to ensure that you are setting the right goals for yourself, answer the following questions:
Are You Setting Specific and Realistic Goals?

It takes a little research to ensure that a goal is realistic. If you’re not sure if something is actually achievable then you’ve not done enough research. Once you’ve set a goal that is indeed realistic, then you need to be specific enough in your description of it so that it’s also easy to take the goal, and work backwards to create a schedule of actions needed to succeed.

Are Your Goals Multifaceted?

Focusing on only one part of your life is a bad idea. People live multifaceted lives and need to make goals for all areas of their lives in order to feel successful. If you have a wonderful business and career but your personal life suffers, then no matter how successful you are, you will not feel successful. Something will always feel as if it’s missing from your life if your goals aren’t inclusive. Therefore, make sure your goals include something from each aspect of your life.

Is Your Scheduling Representative of Real Need?

Once you create the schedule for yourself to reach each goal that you’ve set, you need to truly consider how representative it is of reality. Say your goal is to be healthy and reduce your cholesterol by 10 percent in six months. But, you haven’t set aside the time needed to exercise and eat right. If you don’t schedule in the time needed, you won’t succeed because something will always be in your way taking time away from you. It will be very frustrating to practice your schedule because it doesn’t represent reality.

For instance, if you are going to exercise 30 minutes per day, setting aside only 30 minutes isn’t going to be realistic. You’ll probably need to set aside an hour to account for getting ready as well as cooling down or getting cleaned up to go back to work.

Are You Learning from Failure?
Many times when setting goals and schedules, instead of learning from failure, people give up. Using the example above, once you implement your schedule to reach the goals that you have set, when you notice there are things you’ve forgotten to take into account, don’t give up. Learn from the failure and change the schedule to be more realistic.

You might find that in practice you have to rewrite all your goals and your schedule, but this is perfectly acceptable. Many people believe failure is something negative, but the truth is, if you don’t fail sometimes you’re not going to learn much and it’s likely your goals are too easy.

Do Your Goals Represent Your Needs and Wants or Someone Else’s?
A lot of people set goals that represent what someone else wants instead of what they want. This can really cause a lot of bad feelings and resentment which can derail the best laid plans. As you set your goals for your life, ask yourself if they’re really what you want for yourself or what someone else wants for you. Ask yourself if you’re okay with any goal you make being for someone else before you embark on your journey.

It’s okay to do things because of someone else, but it’s important that you are honest about that and make some goals for yourself too that don’t involve anyone else’s needs or wants.

Are You Checking in Often to Stay on Track?
Schedules are very important to the success of reaching any goal in life. To do lists pale in comparison to a well laid out calendar of tasks and activities that get you from point “A” to point “B”. Ensure that you look at your schedule every morning and every night and note when you succeed on sticking to your schedule and where you don’t. Noticing a pattern of activity can be helpful in fixing a poorly written schedule as well as staying realistic about whether or not you’re sticking to the plan.

Are Your Goals Focused Positively?
When writing a goal it’s important to write them in a positive way, or at least a way that feels positive to you. In the quest to improve your life, try writing down a goal and then changing the words to sound more positive to see if it isn’t more motivating. For instance, “losing weight” seems like a good goal, but for some people it might signify deprivation. So instead, the person might frame the goal as “improving my BMI by 10 points” or “improving my cholesterol by 10 percent.”

Do You Have Too Many Goals Set at One Time?
Just as setting too few goals can be a problem, so can setting too many. Everyone has a personal life and a career life and points in between. If you have set goals in too many areas of life at once, you might tire yourself out and get overwhelmed. Instead pick one personal goal, and one other type of goal to focus on until you reach them, and then you can add more goals as time goes on. You don’t need to do everything today. Slow and steady wins the race is a good motto to hang on to.

Setting the right goals for yourself takes some thought and consideration. Don’t try to set all your goals in one day - instead, set some goals in different stages and in different areas of your life and give a lot of thought to why you’re making the goal in the first place.

Take a look at our 6 week Body Transformation Challenge here <=

#itsnotjustbootcamp

Back to school Bootcamp tips

Happy Sunday Everyone

 

Back to school time!!

 

and for some of you this maybe a relief to get back to the routine and for other it might be a little chaos.

 

Here is a few things to make sure, your fitness routine does not suffer this week.

 

#1 Remember we have lots of options...6am, 11am, 5pm, 6pm and 6:30pm and 7:45pm

 

(Plan out at least 3 workout days, if you get more better, if not at least 3)

 

 

#2 Make lunches the night before school for the kids and prep all your meals to make sure you don't skip any meals, stay committed to your eating program

 

#3 Set alarm clocks for you and the kids....have enough time for everyone (YOU TOO) to have BREAKFAST

 

#4 After school make sure the kids have good (NON) sugary snack and make sure you have some for you...Our protein donuts are a great afternoon treat for everyone

 

#5 Extracurricular Activities...A lot of you have your kids in sports, martial arts and dance and a few other things....that is great...encourage them to be active

 

WHAT ABOUT YOU? How active are you? Have fit are you keeping? 

Remember you have to put the oxygen mask on yourself first!

You have 4 options to join bootcamp here: http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

#6 Let's have a kick a$$ back to school week for the kids and for you at Bootcamp

 

Have a GREAT Sunday everyone

 

 

--

Master Trainer Rafael

 

 

 

 

Make sure you do at least 2 things today... 

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE

ALS Ice Bucket Challenge (Today at South Florida Fitness Bootcamp)

In the last two weeks, the Ice Bucket Challenge has quite literally “soaked” the nation. Everyone from Ethel Kennedy to Justin Timberlake has poured a bucket of ice water over his or her head and challenged others do the same or make a donation to fight ALS within twenty-four hours. Between July 29 and today, August 12, The ALS Association and its 38 chapters have received an astonishing $4 million in donations compared to $1.12 million during the same time period last year. The ALS Association is incredibly grateful for the outpouring of support from those people who have been doused, made a donation, or both. Contributions further The Association’s mission to find a cure for ALS while funding the highest quality of care for people living with the disease. "We have never seen anything like this in the history of the disease,” said Barbara Newhouse, President and CEO of The ALS Association. “We couldn’t be more thrilled with the level of compassion, generosity and sense of humor that people are exhibiting as they take part in this impactful viral initiative."

 

 

and it seems someone has challenge one of our ABF members

 

AND TODAY at 5pm after Bootcamp, Awesome Bootcamp Family member Julie takes The Challenge...so come support this afternoon in  Hialeah

 

 

 

With only about half of the general public knowledgeable about amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s Disease, the Ice Bucket Challenge is making a profound difference. Since July 29, The Association has welcomed more than 70,000 new donors to the cause. "While the monetary donations are absolutely incredible,” said Newhouse, “the visibility that this disease is getting as a result of the challenge is truly invaluable. People who have never before heard of ALS are now engaged in the fight to find treatments and a cure for ALS."

5pm today in Hialeah ...ALS Ice Bucket Challenge

Feeling Tired? Fatigued? Un-Motivated?

Hey there ABF (Awesome Bootcamp Family)

It happens to everyone...

You feel Tired, Fatigued, and Un-Motivated?

I have 21 people in our 21 Day Detox and most of them are feeling or have felt this. When changing your diet from a normal American diet to a healthy clean diet, you may experience headaches and fatigue and of course CONSTIPATION. I highly recommend supplements like Pro X 10 to help cleanse your body and organs so that your body absorbs more nutrients properly. Trust me, when you're all backed up, you'll be wishing you listened to me earlier..you can read more about Pro X 10 here

But those people are on the right path....they are eating better and exercising...the tiredness and fatigue will go away...

How about the ones not eating well...I can guarantee if you do NOT put quality food in your mouth...your body will NOT perform well

But did you know...the NOT exercising will cause ALL of these things too?

Here are 5 ways that inactivity increases fatigue.

1- Sleep difficulties. The relentless demands of modern life lead our bodies to produce excess cortisol, a stress hormone linked to insomnia. Excess cortisol comes at the expense of serotonin, a neurotransmitter that regulates sleep. For a better night’s sleep, you therefore need to reduce cortisol and increase serotonin. The best way to accomplish both simultaneously is through exercise. But if you prefer to sit all day in front of your TV and computer screens, you might be up watching longer than you’d like! Your out of balance biochemicals will retaliate and give you (another?) sleepless night. When getting a good night’s sleep is difficult, feeling energetic the next day becomes one big challenge.

2- Frail muscles. When it comes to muscle mass and strength, the motto “use it or lose it” definitely applies. People who are injured and have a limb immobilized start losing muscle cells as quickly as 6 hours after immobilization. Since muscle is a powerful calorie-consumer, consuming between 50 to 75 times more calories than fat does, lower muscle mass easily leads to weight gain. More importantly, less muscle mass makes anything slightly physical require more effort. Imagine how difficult it is for someone who has excess weight and weak muscles to carry that weight around just to get in and out of the car, go shopping, carry the groceries up a few steps and into the house and unload the purchases into the fridge. Ouf! I’m tired just thinking about it!

3- Weak cardio-vascular performance. The heart is a muscle. Like other muscles, it atrophies with lack of exertion. A weaker heart pumps a smaller volume of blood with each beat, requiring more beats to do the same work. Sedentary people therefore tend to have higher heart rates and lower oxygen consumption than active individuals. Since the body needs oxygen to transform nutrients into energy, with lower oxygenation comes lower energy. Along with higher heart rates comes fatigue. It’s a lot of extra work for your heart!

4- Poor nutrition. Physical activity helps balance cortisol and serotonin. These two biochemicals have a lot to do with food consumption. Indeed, people with higher cortisol levels tend to look for quick feel-good boosts easily found in sugary and fatty foods. With low serotonin, cravings peak and are harder to control. In other words, inactivity combines two very important ingredients that can lead to overeating. In the short term, overeating will require a lot of your precious energy for digestive purposes. It will also bring your sugar levels on a roller-coaster ride that will leave you feeling depleted within the hour. Over the long run, overeating leads to weight gain, which increases fatigue by forcing you to spend more energy for everything you do.

5- Low morale. This one is quite intuitive, but let me explain it just the same. Through its impact on biochemicals, physical activity is known to reduce stress, depression, and anger. It simultaneously elevates mood, self-esteem, and energy levels. Comparatively speaking, sedentary people are therefore less likely to be emotionally healthy than active individuals. More and more research is showing that inactivity is likely to bring about feelings of emotional exhaustion, physical tiredness, and overall lousiness.

Not a member....more and more stuff happening at bootcamp everyday...

6am classes on Monday Wed and Friday start Monday June 9th

Bootcamp after Dark...on Friday the 13th

HOW DO YOU JOIN, if you are not a member? Well our unlimited membership is just  $197 per month and you can get that by Clicking Here<<, (*If you like math, if you are on this plan and workout 5 days per week, it’s only $10 per class 6 days per week $8 per class...some of our members do 2 classes in 1 day...save even more) but maybe that is not for you and all your schedule allows is 3 workouts per week...Well here is your chance to lock in our NEW membership option 3 classes per week that is 12 classes per month at $147 per month CLICK HERE TO JOIN << Any 12 classes per month Have a GREAT Thursday

-- 

Master Trainer Rafael

Make sure you do at least 2 things today... 

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE