Pre and Post workout Meal

"Discover How to Utilize the Most Important 60 Minutes of the Day, Priming Your Body to Burn Calories 24 Hours a Day, 7 Days a Week While Building Lean, Rock-Hard Solid Muscle, and Catapulting Your Athletic Performance Through the Roof... Using the Exact Formula of the Most Determined Fitness Enthusiasts and World's Most Elite Athletes!"

Dear Friend,
If you've been struggling to break through the barrier that's been holding you back, whether it's to gain a competitive edge, build muscle, shed fat, or simply have more energy...
And you're trying to do it through your nutrition program...


You could be making a HUGE mistake...

Many people know that nutrition is the key to achieve the results they want. You need to consume balanced meals and spread them throughout the day. That's a no-brainer. But what many people don't know, or tend to forget, is that the absolute Most Important meal of the day is the recovery (or post- competition) meal.


Within the first 60 minutes of finishing your workout, you should consume a meal consisting of a precisely formulated mixture of fast-absorbing carbohydrates combined with high-concentration proteins. Get this wrong and ...


Suffer the Consequences

Deprive your body of the nutrients it needs immediately after your workout, and you may as well flush your training efforts down the toilet. Your performance will suffer the next time you train, you'll likely lose muscle along the way, plus you risk destroying your fat-burning metabolism, losing 20% of the gains you otherwise would have made. The simple fix is to consume a precisely calculated meal immediately after your workout to support your goals - whether it's burning fat, building muscle, or dramatically improving your athletic performance.


... and most people fail to consume the most important meal of the day because of one or more of the following reasons:

1. They don’t have time to prepare a workout recovery meal. Let’s face it: in today’s fast paced world, who does? It’s downright difficult to remember to pre-cook and pre-package a meal the day before, then remember to carry it with you to the gym every single day. Those that tried to “cook as you go,” found it extremely difficult to rush home to prepare food within the time frame needed to reap the rewards of a post-workout meal. So at best, their post workout meals were really late (providing no real benefit) or were skipped altogether.
2. They hate eating cold cooked meals. There’s nothing worse than finishing up your workout or training session then sitting down to a cold, nasty chicken breast. Frankly, it’s dry and disgusting - might as well be eating mud. And for those who “could” force down cold meals, they could only do it for a short amount of time. The unappetizing taste usually made them begin to dread even looking at the food anymore.
3. They can't stand the taste of 99% of all meal replacement shakes. Pick up 10 different meal replacement shakes off the shelves, and 9 out of 10 will be downright disgusting. Many taste like watered down chalk water disguised as a protein supplement - or worse. The very thought of drinking this stuff has most people cringing.


Does any of this sound familiar?

...if you answered, "Yes," pay close attention to what we are about to reveal to you. Because there is a very extraordinary post-workout formula about to be unleashed - And We Guarantee You Don't Want to Miss the Boat.


Introducing Prograde Workout

"The Most Complete, Scientifically Proven, Field Tested Workout Recovery Formula Ever Created, to Dramatically Improve Recovery Time, Build Muscle and Send Your Athletic Performance Into Super-Overdrive!"*

• Protein blend containing the highest quality protein available today


• Precise protein/carb mixture for optimal results


• Road tested


• Delicious shake takes less than 30 seconds to mix


• Perfect post-workout meal on the go


• Rapid absorption designed for maximum muscle recovery


• 200 Calories, 14gms protein, 31gms carbs: it takes the guesswork out of planning your post- workout/activity meal


• A formulated 2:1 blend of quick digesting carbohydrates to protein

Here's just a glimpse at what this mind boggling formula will help you do:

• Prime your metabolism to burn calories 24 hours a day, 7 days a week*


• Dramatically improve your recovery time to never enter a gym dead-tired again*


• Increase your lean muscle within weeks* 



• Prep your body to burn calories like a smoldering hot furnace*



• Save time with its easy absorbing formula


• Never have to eat a cold chicken breast again


• Break through plateaus that catapult you past your personal records week after week*


• Make your life easier: This delicious post-workout formula is easy to carry with you to the gym


• Use this simple formula immediately after your workout to help turn your body into a muscle-building, calorie-burning machine


• Powder so fine that you can even use a spoon to mix it with


• Generate energy that will make even a 20-year-old envious *


• and much, much more...

GO TO:

http://results4sure.getprograde.com/pre-and-post-workout-drink.html

And take the gues work out of planning your pre and post workout meals

A free six pack ab workout and meal plan

Hi Everyone..

I have some Gifts for you today..

Gift #1

Download Your FREE e-Book on How To Get Back into That Bikini by Adding your Name and Email Below

Name:

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AND NOW YOUR FREE 6-PACK Abd Workout

YOUR CORE Workout

	Exercise	Set	Reps	Weight/ Resistance
	Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1 2 3 4 5
	Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.	1 2 3 4 5
	Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.	1 2 3 4 5
	Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg.	1 2 3 4 5
	Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat.	1 2 3 4 5
	Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.	1 2 3 4 5
	Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions.	1 2 3 4 5
	Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions.	1 2 3 4 5
	Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Alternating Superman 1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor. 2) Raise right arm and left leg 4-8 inches off floor. 3) Lower and raise alternate opposite arm and leg. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.	1 2 3 4 5
	Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side.	1 2 3 4 5
	Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.	1 2 3 4 5
	Bicycle Crunch 1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Start position: Place hands behind head. Straighten right leg. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest. 4) Return to start position and repeat with the left leg. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position.	1 2 3 4 5
	Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions.	1 2 3 4 5
	Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.	1 2 3 4 5
	Cobra on Floor 1. Start by lying on your stomach with your arms at your sides. 2. Slowly raise your shoulders up off the ground by contracting your low back. 3. Return to the starting position and repeat.	1 2 3 4 5
	Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.	1 2 3 4 5
	One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet. 4) Once thigh is slightly above parallel (as shown) return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3 4 5
	Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the "ready" position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.	1 2 3 4 5
	Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.	1 2 3 4 5
	Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you) 3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement. 4) Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3 4 5
	Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.	1 2 3 4 5
	Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	One Leg V-Up 1) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling. 3) Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1 2 3 4 5

How much easier can it get

Hi Everyone

Happy Hump day

So I was talking to a client yesterday and they were saying that they are getting Very busy at work and cant always make their sessions with me...and they are having a hard time eating right with the kids going back to school and everything...

So we were trying to figure out a way to make everything easier for them...

So I thought...what about Mobile updates...

Imagine waking up in the morning and having your workout for the day in your text messages?

and outlined like this:
Hardcore Fatloss Workout
Metcon Circuit- 3 reps of the first 3 exercises and hold the plank 45 sec. Repeat the circuit 2-3 times.
vertical jumps
dumbbell presses
dumbbell reverse lunges
stability ball plank
Metcon Circuit 2- 2 reps short of failure on the first two exercises and 12 reps on the last 3 exercises. Repeat the circuit 2-3 times.
pullup or bodyweight row
bodyweight dip
dumbbell rows
crossbody mountain climber
dumbbell rear delt raises
Finish up with 24/36 cardio intervals (any machine, running or jump rope will do). Alternate between 24 seconds hard work and 36 seconds of recovery until you've worked out for 50-60 minutes total (that includes the metcon circuits).

Imagine your meal plan outlined through out the day like this:

Meal 1:
Banana med

1.0 cup Milk skim,

1.0 pack Oatmeal instant plain Quaker Extra

WOULD THAT MAKE EVERYTHING EASIER FOR YOU?

Well I am getting ready to launch this new service..and like everything I like to TEST..so I will have more details on it tomorrow and would like to test it with just a few people..it's going to be about $22 per week..

If you want in before I let the cat out of the bag..respond to this email

Thanks

Rafael


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

What are the 3 biggest reasons that stop people from losing fat?"

Hi Everyone,

(I found this post by Craig B from Canada)
What are the 3 biggest reasons that stop people from losing fat?"

"The answers are going to surprise you, but
here they are..."

"FIRST, most people fail from a loss of motivation
I understand that you might not reach your goals as fast as you
want, but you must never, ever, EVER give up!

Here are THREE motivational secrets to get you back on track:

i) Set goals with a deadline & a reward/punishment for your results.
So sit down, look at your calendar, and circle the date that marks
when you want to reach your goal. If you do, you get a reward. If
you don't, set a punishment. That will inspire you to action.
LABOR DAY IS COMING!!!

ii) Get social support. Put yourself in the right training
environment and hang around other achievers. You can't soar with
eagles if you are hanging around turkeys.

iii) You must TRULY believe in yourself. You must stop with the
"I'll give this a try" mindset, and switch to a "I'm going to
succeed no matter what" belief. When you get that, you're golden.

BONUS TIP) Educate yourself. Never give up looking for new clues to
success. The most successful people in life are often simply the
most persistent.

SECOND, a bad diet/nutrition plan is the 2nd biggest reason for failure
Most folks who email me are so confused by nutrition. They read so
much conflicting information all of the time, and it gets frustrating.
BUT the truth is, you just might need to try a lot of diets before
you find the right ONE for you.

It's like dating...99% of people don't meet "the one" on their first
date, and you probably won't find the "right diet" on your first try.

But you can't give up, you must keep searching for your BEST diet.

Third Your workout...are you still sitting on the leg extension machine at the gym doing 3 sets of 8-10 reps..
or have you been doing Sally Joe's step class every Tuesday for 8 years..

There are alot of EFFICIENT workout programs out there...and there is Alot of Crap..

With more than 15 years as a trainer, multiple certifications and Hundreds of transformed bodies..my program is pretty good
45 minute Full body workouts that change all the time...

Sure some people are on the fence...they tried this and that and 20 other things already...

Well the last few days I have been offering a 14 day Fat Flush program and as of this morning 7 of the 15 spots are gone..

Want one? go to>>> http://results4sure.com/14day-fat-flush.html


PS if you know of anyone who might find this useful, send it to them...you never know who you might be helping

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

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!!!

World Cup workouts and Bootcamp

WELL WELL..

The World Cup is here...and I have to say...these Guys are some of the MOST in shape Guys on the planet.



Now here is an example of His Workout, but before you read it..

I have 2 Spots left in our Miami Lakes Boot Camp and a few in Pembroke Pines...

Go to http://www.i-bootcamp.com/

and Join

Look at this from: www.topfatlosstrainer.com
To get a body like Cristiano Ronaldo, you’re going to need to emulate his football workouts and account for the dynamic training style his career requires of him. The challenge is that most of us don’t have six hours a day to devote to our own Cristiano Ronaldo workout. Therefore, we need to strategically design this workout program in a way that is the most time-efficient, highly effective and well-rounded.

Cristiano Ronaldo Workout for a Ripped to Shreds Body:
Cristiano Ronaldo Workout Day 1:

—> Total body weight training, followed by 30-minutes of cardiovascular training (goals – to improve strength, explosiveness and cardiovascular conditioning, while maximizing post-workout calorie-burning)

—> Complete 5 sets of 5 reps (with 45-seconds rest in between sets) for the following exercises: weighted pull-ups, dumbbell chest press on stability ball, stiff-legged deadlifts, dumbbell front lunges, barbell hang cleans, barbell push-presses, standing calf raises, 1-arm kettlebell swings, dumbbell side lunges

—> After weight training, go immediately into cardio workout of a 30-minute treadmill run using rolling hills (various incline levels) and increasing speed slightly every 5-minutes. If you didn’t leave a pool of sweat on the treadmill, you weren’t going fast enough.

Cristiano Ronaldo Workout Day 2:
—> 45-minute cardiovascular workout to improve endurance and raise lactate threshold.

—> Using treadmill or running outdoors, complete a 45-minute tempo run (a tempo run is where you’re going at an “uncomfortable” pace throughout the entire session)

Cristiano Ronaldo Workout Day 3:

—> Circuit training and plyometrics to enhance muscular endurance, improve explosiveness and burn lots of body fat.

—> Complete 18 repetitions of the following exercises in circuit fashion (back-to-back, without rest): dumbbell front squats, decline push-ups (4-second lowering phase), 1-legged lying stability ball curls, bent over dumbbell rows, seated dumbbell shoulder presses, body weight dips

—> After 1 circuit, rest 60-seconds and repeat one more time, for a total of 2 circuits

—> When you finish your circuit training, perform 2 sets of 12 repetitions for the following plyometric exercises (taking only 30 seconds in between sets and exercises): box jumps, explosive push-ups (with clap), bounds for distance (standing still and with both feet together, jump explosively as far forward as possible, landing on both feet, pausing briefly and then repeating another bound), explosive burpees (with push-up at bottom and tuck jump at top)

Cristiano Ronaldo Workout Day 4:

—> Rest or 20-minutes of sport activity at low to moderate intensity (nothing hard)

Cristiano Ronaldo Workout Day 5:

—> Repeat Day 1 (try to improve weights and/or running speed and incline levels; after 6-8 weeks or plateau, use same exercises but switch to less weight and moderate reps, for example – 4 sets of 8 reps)

Cristiano Ronaldo Workout Day 6:

—> Repeat Day 2 (again, shoot for slight improvements each workout)

Cristiano Ronaldo Workout Day 7:
—> Repeat Day 3 (switch the order of your circuit training exercises and plyometrics, so that you’re always starting with a new movement)





Looks tough!!!

But again I have 2 Spots left in our Miami Lakes Boot Camp and a few in Pembroke Pines...

Go to www.i-BOOTcamp.com

and Join NOW!!!













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