There's 3 things you want to know.
FIRST....Did you know:
One major purpose of the colon is to extract residue coming down from the small intestine, taking any remaining nutritional factors and reabsorbing them through the lining of the colon back into the blood stream.
Another major purpose of the colon is to eliminate waste. However, due to the stress of modern living, pollution, poor diet, dehydration, and lack of exercise, your body--including your colon--does not operate correctly.
When your colon works correctly, the transit of food through your body would be less than 24 hours. In some people, this "stool transit time" is 60 to 70 hours, sometimes longer.
When functioning correctly, your body should enjoy incredible energy, sound sleep and ease of awakening. Your memory should be good, and your mind vigorous and precise.
When the colon does not operate correctly, due to stress factors, poor diet, and/or dehydration, full and complete elimination of waste becomes impaired.
This leads to impacted feces and the creation of a putrefied, fermented, encrusted colon lining, which creates toxemia, as we reabsorb BOTH nutrients and vile toxins from the encrustation of the colon lining.
My NEW 10 Day Weight Lost Jump Start Program starts by eliminating all those toxins so we can create a NEW colon....and Then slowly re-introduce nutrients into the body for maximum absorption and a FASTER metabolism...more details below
Second, the better you recover from your workouts the more fat you're going to burn. That's why I recommend Prograde Nutrition's advanced recovery shake, Prograde Workout.
Third, to celebrate College Basketball March Madness they are having a sale on this awesome product! Which is great news for you because this delicious shake will help you accelerate your lean tissue growth and fat burning.
THE 10 Day Weight Loss Jump Start will Also Be on Sale....I'm picking North Carolina all the way!!!!
And Since #23 ( Michael Jordan) is My All Time Favorite I am taking 23% off the $175.00
10 Day Jump Start
So you can get the 10 Day Program for $134.50 here:
->10 Day Jump Start<-
AND I'm Throwing in a 12 Day Follow Up Program!!!
So you will get 22 Days of a renewed Metabolism with a NEW functioning Colon and a Fat Blasting Menu
get it here:
->10 Day Jump Start<-
Here are all the details For PROGRADE Workout:
- Again, because it's College Basketball March Madness , the sale is 10% off all purchases of Prograde Workout
- When you checkout you will enter this coupon code to save the 10%: NCAA2009
(yes, that is UPPER case sensitive)
- The offer cannot be combined with others from Prograde Nutrition and it ends this Friday, March 20th at 11:59pm EST.
- Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout
http://results4sure.getprograde.com/workout
Look, I'm not kidding about how much Prograde Workout will improve your exercise performance. It tastes great and it's ready to drink in less than 60 seconds.Yours in health,RAFAEL MORET, CSCSPS - 23% off The 10 Day Weight Loss Jum Start Here:
->10 Day Jump Start<-
PPS - Remember, it's 10% off all Prograde Workout purchases this week only. The sale ends this Friday, March 20th at 11:59pm EST.
Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout http://results4sure.getprograde.com/workout
Monday, March 16, 2009
Thursday, March 12, 2009
Bathing Suit Season Nightmares?
Hey,
It's getting to be that time of year. Before you know it summer will be here. Heck, it's already Spring Break for some folks. Seems like just yesterday it was January 1st and everyone was making their New Year's Resolution. Well, hopefully YOU didn't because you know a flimsy "resolution" doesn't get you anywhere.
You know it takes much more than that. You know you need:
Written goals
A solid exercise program
Social support
Discipline
Patience
Sacrifice
A burning desire to succeed
Changes in your lifestyle
Education
Proper nutrition
In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.
Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.
Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things.
The Next Boot Camp Starts in 2 weeks
2 OPTIONS:
#1. BOOTCAMP
CAMPS for 2008 are 3 times per week for 4 weeks and are $249.
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur
In Pembroke Pines 6:30pm at Brian Picollo Park Mon-Wed-Thur
In Miami Beach at 6:15am Mon-Wed-Fri Flaminigo Park
click here: http://www.results4sure.com/BootCampPayment.html
to Enroll
#2 28 Day Extreme Fat Loss Program
Once again here are the links for all the details:
You Can Get $799 worth of Boot Camp Training and Meal Planning For Only $347
1 Month of Boot Camp
28 Individual Days of Custom Meals Pre Planned for You!
With 5-6 Meals on Each Day
The Secret Cardio Formula
This is almost $800 worth of Time, Meal Planning and Training and you get it all for just $347
http://results4sure.com/28days.html
**Some of the people doing this one have lost 3lbs of Fat in only One week...You would need to burn off 3,500 calories just to Burn off 1...FYI!
If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.
Yours in health,
Rafael Moret,CSCS
PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here.
http://results4sure.getprograde.com/combos )
PPS
On March 15th 2009 we will be Joining the Walk Against AIDS in Ft. Lauderdale.
The South Florida Fitness Boot Camp family, The Results 4 Sure clients and the readers of One Pound At A Time are all welcomed.
We are trying to raise funds to make a REAL contribution as a team
Get more info here:
http://www.results4sure.com/aidswalk-donations.html
Thanks To All of You
--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net
It's getting to be that time of year. Before you know it summer will be here. Heck, it's already Spring Break for some folks. Seems like just yesterday it was January 1st and everyone was making their New Year's Resolution. Well, hopefully YOU didn't because you know a flimsy "resolution" doesn't get you anywhere.
You know it takes much more than that. You know you need:
Written goals
A solid exercise program
Social support
Discipline
Patience
Sacrifice
A burning desire to succeed
Changes in your lifestyle
Education
Proper nutrition
In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.
Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.
Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things.
The Next Boot Camp Starts in 2 weeks
2 OPTIONS:
#1. BOOTCAMP
CAMPS for 2008 are 3 times per week for 4 weeks and are $249.
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur
In Pembroke Pines 6:30pm at Brian Picollo Park Mon-Wed-Thur
In Miami Beach at 6:15am Mon-Wed-Fri Flaminigo Park
click here: http://www.results4sure.com/BootCampPayment.html
to Enroll
#2 28 Day Extreme Fat Loss Program
Once again here are the links for all the details:
You Can Get $799 worth of Boot Camp Training and Meal Planning For Only $347
1 Month of Boot Camp
28 Individual Days of Custom Meals Pre Planned for You!
With 5-6 Meals on Each Day
The Secret Cardio Formula
This is almost $800 worth of Time, Meal Planning and Training and you get it all for just $347
http://results4sure.com/28days.html
**Some of the people doing this one have lost 3lbs of Fat in only One week...You would need to burn off 3,500 calories just to Burn off 1...FYI!
If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.
Yours in health,
Rafael Moret,CSCS
PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here.
http://results4sure.getprograde.com/combos )
PPS
On March 15th 2009 we will be Joining the Walk Against AIDS in Ft. Lauderdale.
The South Florida Fitness Boot Camp family, The Results 4 Sure clients and the readers of One Pound At A Time are all welcomed.
We are trying to raise funds to make a REAL contribution as a team
Get more info here:
http://www.results4sure.com/aidswalk-donations.html
Thanks To All of You
--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net
Tuesday, March 3, 2009
5 Super Simple Fat Loss Tips, BLACK Bands and Do You Need a Massage Today?
Hey Everyone
First I would like to welcome ALL of the NEW Boot Campers....
And Now a couple of Quick things:
1st.
After weeks of Delay I Finally Got The Confirmation that The Black Bands are on their way
Yes These:
Next, have you been a little TENSE, maybe A Little Stressed Out...Need a massage????
Mike, The Official South Florida Fitness Boot Camp Masseuse is having a promo
If you Book An In Home Massage, YES he will come to your home..TODAY, he is offering a 25% Discount on a Full 60 minute Massage...
So you can get a FULL 60 minute Massage for Just $50....TODAY ONLY!!!!
If you want to book it Call Him at 754-273-2316
AND LAST
Five Super Simple Fat Loss Tips
Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss. To prove it to you here are five super simple fat loss tips you can easily follow:
1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...and you are asking for trouble
2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.
3) Eat more fruit. Aim for at least 5 servings a day.
4) Eat more veggies. Again, aim for at least 5 servings a day.
5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.
* Bonus tip*
You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ (hyperlink to http://results4sure.getprograde.com/vgfmen OR http://results4sure.getprograde.com/vgfwomen) because it is made from 25 WHOLE veggies, greens and fruits.
Yours in health,
RAFAEL
PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's http://results4sure.getprograde.com/vgfmen and women's http://results4sure.getprograde.com/vgfwomen) formula.
PPS...YES Boot Camp Started Yesterday...and I hear some people tried enrolling Friday and the site was experiencing a lot of traffic so some of you couldn't enroll...
You can still Do So here:
http://www.results4sure.com/BootCampPayment.html
-- Rafael Moret,CSCS, NASM-Cpthttp://www.southfloridafitnessbootcamp.com/ http://www.results4sure.com/ http://www.metabolism-makeover.net/
First I would like to welcome ALL of the NEW Boot Campers....
And Now a couple of Quick things:
1st.
After weeks of Delay I Finally Got The Confirmation that The Black Bands are on their way
Yes These:
Next, have you been a little TENSE, maybe A Little Stressed Out...Need a massage????
Mike, The Official South Florida Fitness Boot Camp Masseuse is having a promo
If you Book An In Home Massage, YES he will come to your home..TODAY, he is offering a 25% Discount on a Full 60 minute Massage...
So you can get a FULL 60 minute Massage for Just $50....TODAY ONLY!!!!
If you want to book it Call Him at 754-273-2316
AND LAST
Five Super Simple Fat Loss Tips
Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss. To prove it to you here are five super simple fat loss tips you can easily follow:
1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...and you are asking for trouble
2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.
3) Eat more fruit. Aim for at least 5 servings a day.
4) Eat more veggies. Again, aim for at least 5 servings a day.
5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.
* Bonus tip*
You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ (hyperlink to http://results4sure.getprograde.com/vgfmen OR http://results4sure.getprograde.com/vgfwomen) because it is made from 25 WHOLE veggies, greens and fruits.
Yours in health,
RAFAEL
PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's http://results4sure.getprograde.com/vgfmen and women's http://results4sure.getprograde.com/vgfwomen) formula.
PPS...YES Boot Camp Started Yesterday...and I hear some people tried enrolling Friday and the site was experiencing a lot of traffic so some of you couldn't enroll...
You can still Do So here:
http://www.results4sure.com/BootCampPayment.html
-- Rafael Moret,CSCS, NASM-Cpthttp://www.southfloridafitnessbootcamp.com/ http://www.results4sure.com/ http://www.metabolism-makeover.net/
Thursday, February 26, 2009
My Weird Experiment and March 2nd
Well Well
The Next 4 week Boot Camp Starts MARCH 2nd...Yes that's This Monday...Have you enrolled?
You can do it here: http://www.results4sure.com/BootCampPayment.htmlv
Now, My experiment...All month I have Been trying New and Different Exercise Combinations
New Times
New Exercise
Different Circuits
New Stations
and My Theory is almost Complete...We still have 2 days Left in Boot Camp this month for me to try out some New things
Why am I doing this...???
Simple Just like The Body Changes because of it's need to adapt, I want to keep challenging it in new ways so that it keeps CHANGING...Yes I know Everyday at Boot Camp is different, but I wanted to make sure that always remains the same...This month alone has given me Months of New Workouts to come...
So for all of those wondering or thinking that Boot Camp is Just some weird guy yelling and making you run around...that's NOT what we do...The exercises have purpose, the workouts have been thought through..The Outcome= RESULTS!
Boot Camp Starts Monday March 2nd
Join here: http://www.results4sure.com/BootCampPayment.html
The Next 4 week Boot Camp Starts MARCH 2nd...Yes that's This Monday...Have you enrolled?
You can do it here: http://www.results4sure.com/BootCampPayment.htmlv
Now, My experiment...All month I have Been trying New and Different Exercise Combinations
New Times
New Exercise
Different Circuits
New Stations
and My Theory is almost Complete...We still have 2 days Left in Boot Camp this month for me to try out some New things
Why am I doing this...???
Simple Just like The Body Changes because of it's need to adapt, I want to keep challenging it in new ways so that it keeps CHANGING...Yes I know Everyday at Boot Camp is different, but I wanted to make sure that always remains the same...This month alone has given me Months of New Workouts to come...
So for all of those wondering or thinking that Boot Camp is Just some weird guy yelling and making you run around...that's NOT what we do...The exercises have purpose, the workouts have been thought through..The Outcome= RESULTS!
Boot Camp Starts Monday March 2nd
Join here: http://www.results4sure.com/BootCampPayment.html
Tuesday, February 24, 2009
I'm Celebrating National Pancake Day too
Ever since I launched the Outdoor Fitness Boot Camps in South Florida a few Years ago,
the long list of other products and Most recently the 10 Day Weight Loss Jump Start, I’ve
been getting email after email from people asking me the same question…NOT!
I wish it was just 1 question...
Everyone has different question:
Is low carb better for weight loss?
Should I workout on an empty stomach?
Can I survive only drinking water?
If I only eat tuna for a week will I lose weight?
Is Pizza really that bad?
How Fast Can You Lose Weight?
What are Some Easy Ways to Lose Weight?
How Can You Lose Your Final 10 Pounds of Fat?
Can I lose weight without working out?
Can I get Abs without dieting?
On and on...yes everyone has different goals and needs. And Yes Everyone's situation is
different,
BUT one thing remains the SAME..we are all Human (or at least I think everyone reading
this is, but If you read my blogs and are not of this earth please contact me directly)
Anyway...we are all human and the human body, except under special circumstances
works one way...stop trying to go around it...
How many diets and or quick weight loss gimmicks have you tried? Did you lose weight...
MAYBE...did you keep it off ? Most likely not if you are looking for the next thing to try...
So, Today is National Pancake Day in the States and It's also Fat Tuesday...another
excuse to over eat and Drink...Well my friends spring is 4 weeks away...and I don't know
about you but my clients LOVE it when people say "Wow you have lost a lot of weight" or
"hey have you been working out"...They Love it! It tell then that they are doing the right
thing...
Now I do realize 1 Thing...If you live in South Florida you can join my bootcamps, but if you
don't and you read my blogs and Newsletter you can only buy my ebooks and meal plans
but...somehow I think you know...You have to Eat right and Exercise...so since my goal is
to try and help all of you...This is What I'm going to do
For Today Only in and Effort to "Celebrate" National Pancake Day
For the Next 7 People to Enroll in In Our 4 week Extreme Fat Loss Boot Camp Program
This is available for EVERYONE...Get $47 Of The 10 Day Weight Loss Jump Start
Program and Get The 12 days after PLUS 12 Virtual Workouts...So for $128 You Get 22
Days of Online Coaching...YES The 10 Day Weight Loss Jump Start..The 12 Days After
and 12 Virtual Workouts
(ONLY AVAILABLE IN SOUTH FLORIDA) I will Take $47 Off the 4 week Program...So
instead of Paying $347 you get it for $300...So you'll get 4 weeks of Unlimited Boot Camp,
The 28 Day Extreme Fat Loss Meal Plan, The Sure Fire Cardio Formula and 10 Virtual
Workouts..
GET IT HERE: http://results4sure.com/national-pancake-day.html
REMEMBER it's TODAY ONLY
the long list of other products and Most recently the 10 Day Weight Loss Jump Start, I’ve
been getting email after email from people asking me the same question…NOT!
I wish it was just 1 question...
Everyone has different question:
Is low carb better for weight loss?
Should I workout on an empty stomach?
Can I survive only drinking water?
If I only eat tuna for a week will I lose weight?
Is Pizza really that bad?
How Fast Can You Lose Weight?
What are Some Easy Ways to Lose Weight?
How Can You Lose Your Final 10 Pounds of Fat?
Can I lose weight without working out?
Can I get Abs without dieting?
On and on...yes everyone has different goals and needs. And Yes Everyone's situation is
different,
BUT one thing remains the SAME..we are all Human (or at least I think everyone reading
this is, but If you read my blogs and are not of this earth please contact me directly)
Anyway...we are all human and the human body, except under special circumstances
works one way...stop trying to go around it...
How many diets and or quick weight loss gimmicks have you tried? Did you lose weight...
MAYBE...did you keep it off ? Most likely not if you are looking for the next thing to try...
So, Today is National Pancake Day in the States and It's also Fat Tuesday...another
excuse to over eat and Drink...Well my friends spring is 4 weeks away...and I don't know
about you but my clients LOVE it when people say "Wow you have lost a lot of weight" or
"hey have you been working out"...They Love it! It tell then that they are doing the right
thing...
Now I do realize 1 Thing...If you live in South Florida you can join my bootcamps, but if you
don't and you read my blogs and Newsletter you can only buy my ebooks and meal plans
but...somehow I think you know...You have to Eat right and Exercise...so since my goal is
to try and help all of you...This is What I'm going to do
For Today Only in and Effort to "Celebrate" National Pancake Day
For the Next 7 People to Enroll in In Our 4 week Extreme Fat Loss Boot Camp Program
This is available for EVERYONE...Get $47 Of The 10 Day Weight Loss Jump Start
Program and Get The 12 days after PLUS 12 Virtual Workouts...So for $128 You Get 22
Days of Online Coaching...YES The 10 Day Weight Loss Jump Start..The 12 Days After
and 12 Virtual Workouts
(ONLY AVAILABLE IN SOUTH FLORIDA) I will Take $47 Off the 4 week Program...So
instead of Paying $347 you get it for $300...So you'll get 4 weeks of Unlimited Boot Camp,
The 28 Day Extreme Fat Loss Meal Plan, The Sure Fire Cardio Formula and 10 Virtual
Workouts..
GET IT HERE: http://results4sure.com/national-pancake-day.html
REMEMBER it's TODAY ONLY
Monday, February 23, 2009
Green Tea for Fat Loss, Special Dates and Homework
Hi Everyone,
Here is your homework for this weekend and.. I found an article published in the Washington Post last week.
It said:
"The study evaluated 132 obese adults. All consumed a diet that was consistent in daily calories and participated in 180 minutes a week of moderate-intensity exercise. They also drank a daily beverage containing 39 milligrams of caffeine, but one group consumed green tea with 625 milligrams of the antioxidant catechins. After 12 weeks, the tea drinkers had greater loss, 4.4 pounds compared with just more than two pounds in the control group. The green-tea group also had larger declines in total abdominal fat, subcutaneous abdominal fat and triglycerides. " you can read the rest of the article here: http://www.washingtonpost.com/wp-dyn/content/article/2009/02/06/AR2009020603147.html
MARCH 2nd....That is the day we Start the Next Boot Camp...
MARCH 20th...The First Day of Spring
MAY 22-25th.... Memorial Day weekend...and My Birthday...Very Imp
JUNE 21st... The First Day of Summer
It's important to set Target dates as a way of measuring your progress. If you want to lose a few and reach your first target date and it doesn't happen, you know you have to work twice as hard for the next target date...
Spring is 4 weeks away...Summer is 16 weeks away...whether or not your goal is to look BETTER in your bathing suit this year, lose some un-wanted FAT, drop your cholesterol..what ever it is...4 weeks is a reasonable short term target date and 16 weeks is a LIFE CHANGING one
If you have not registered you can still get in....
Enroll for Boot Camp Here:
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)In Aventura 11:15am Mon-Wed-Fri Highland Oaks ParkIn Miami Lakes at Royal Oaks Park 7:45pmIn Pembroke Pines 6:30pm at Brian Picollo Park
In Doral at 7pm Mon-Tues-Thur
In Miami Beach at 6:15am Mon-Wed-Fri Flaminigo Park click here: http://clicks.aweber.com/y/ct/?l=FRbFF&m=1a25LBEstD64dv&b=xm4KuBDA_fe3gLuMHrWC.A
Body Weight Leg Workout
Image
Exercise
Set
Reps
Weight/Resistance
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.
12345
504030
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.
12345
25 2525
Bodyweight Reverse Lunge 1. Start by standing with your feet shoulder width apart. 2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
12345
151515
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.
12345
1212121
Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
12345
151515
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.
12345
15 ea1515
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.Trainer Comments:Hold position for 3 sec. each rep.
12345
555
Adductor Raise 1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh.2. Maintaining this position and raise your lower leg keeping it straight. 3. Repeat for the required number of repetitions and then repeat with the other leg.
12345
202020
Calf Raise 1) Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Toes should be pointing forward.2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)3) Lower heels and repeat.4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.
*These can be done without weight
12345
151515
-- Rafael Moret,CSCS, NASM-Cpt
http://www.southfloridafitnessbootcamp.com/
http://www.results4sure.com/
http://www.metabolism-makeover.net/
Here is your homework for this weekend and.. I found an article published in the Washington Post last week.
It said:
"The study evaluated 132 obese adults. All consumed a diet that was consistent in daily calories and participated in 180 minutes a week of moderate-intensity exercise. They also drank a daily beverage containing 39 milligrams of caffeine, but one group consumed green tea with 625 milligrams of the antioxidant catechins. After 12 weeks, the tea drinkers had greater loss, 4.4 pounds compared with just more than two pounds in the control group. The green-tea group also had larger declines in total abdominal fat, subcutaneous abdominal fat and triglycerides. " you can read the rest of the article here: http://www.washingtonpost.com/wp-dyn/content/article/2009/02/06/AR2009020603147.html
MARCH 2nd....That is the day we Start the Next Boot Camp...
MARCH 20th...The First Day of Spring
MAY 22-25th.... Memorial Day weekend...and My Birthday...Very Imp
JUNE 21st... The First Day of Summer
It's important to set Target dates as a way of measuring your progress. If you want to lose a few and reach your first target date and it doesn't happen, you know you have to work twice as hard for the next target date...
Spring is 4 weeks away...Summer is 16 weeks away...whether or not your goal is to look BETTER in your bathing suit this year, lose some un-wanted FAT, drop your cholesterol..what ever it is...4 weeks is a reasonable short term target date and 16 weeks is a LIFE CHANGING one
If you have not registered you can still get in....
Enroll for Boot Camp Here:
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)In Aventura 11:15am Mon-Wed-Fri Highland Oaks ParkIn Miami Lakes at Royal Oaks Park 7:45pmIn Pembroke Pines 6:30pm at Brian Picollo Park
In Doral at 7pm Mon-Tues-Thur
In Miami Beach at 6:15am Mon-Wed-Fri Flaminigo Park click here: http://clicks.aweber.com/y/ct/?l=FRbFF&m=1a25LBEstD64dv&b=xm4KuBDA_fe3gLuMHrWC.A
Body Weight Leg Workout
Image
Exercise
Set
Reps
Weight/Resistance
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.
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504030
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.
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25 2525
Bodyweight Reverse Lunge 1. Start by standing with your feet shoulder width apart. 2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
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151515
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.
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1212121
Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
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151515
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.
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15 ea1515
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.Trainer Comments:Hold position for 3 sec. each rep.
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555
Adductor Raise 1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh.2. Maintaining this position and raise your lower leg keeping it straight. 3. Repeat for the required number of repetitions and then repeat with the other leg.
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202020
Calf Raise 1) Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Toes should be pointing forward.2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)3) Lower heels and repeat.4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.
*These can be done without weight
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151515
-- Rafael Moret,CSCS, NASM-Cpt
http://www.southfloridafitnessbootcamp.com/
http://www.results4sure.com/
http://www.metabolism-makeover.net/
Thursday, February 19, 2009
Do you want to change your body?.."Quit"...Boot Camp
Hi
Re-read the Subject Line...did I really just say Quit...!
I did, but did you notice the"...Boot Camp"
What am I getting at?
QUIT doing things that don't work!
That new diet didn't really work if you gain the weight back when you are off it.
That gym membership is useless if you don't go
Those frozen dinner won't help you when you are skipping breakfast.
I can go on and on..
Why join Boot Camp...???
Well let's talk about it 2 different ways today.
First the economy, if it's affecting you..should you stop working out?
You know the answer is NO, but more important than that look at your health..
I don't have to tell you again, exercise is life enhancing...reduces stress, drops your cholesterol, balances your sugar, reduces stress ( I know I said it twice), get more energy...come on, you know this
You need all these things...YES, you NEED them...but how does boot camp help in these economic times?
Well it's time to cut cost, and while I do charge a premium for my services if you wanted me to work with you one-on-one, here is an opportunity for you to get the same benefits of my program at a fraction on the cost...
How much of a fraction? Less than $16 per session...That right Boot Camp is $249 for 4 weeks, we offer 4 classes a week in multiple locations that everyone can take advantage of..that's less than $16 per session...is it a bargain?..well my job is to deliver results and I charge more than 10x that now for 1-on-1 time...so yes it is a bargain...
MORE Important Than That.,..does it work? Will You Get Results?
Everyone is taking about it Alwyn Cosgrove, Craig Ballantyne, BJ Gadour.. all the best trainers... you see it on TV infomercial Barry's bootcamp, P90... the research proves it
Tabata's, Interval Training, Cross training...
The proof is there... this style of fitness training just works better!
Do I yell? NO..why should I
Will I push you? Yes!
Will I let you quit? NO
Is it difficult? If it wasn't your body would not change.
Can anyone do it? Everyone has, 12-68, in shape and out of shape, We make it work for you
The Next Boot Camp Start March 2nd...SUMMER is creeping up will you be on the beach in shorts and a t-shirt?
Join here:...
2 OPTIONS:
#1. BOOTCAMP
CAMPS for 2008 are 3 times per week for 4 weeks and are $249.
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Aventura 11:15am Mon-Wed-Fri Highland Oaks Park
In Miami Lakes at Royal Oaks Park 7:45pm
In Pembroke Pines 6:30pm at Brian Picollo Park
In Doral at 7pm Mon-Wed-Thur
In Miami Beach at 6:15am Mon-Wed-Fri Flaminigo Park
click here: http://www.results4sure.com/BootCampPayment.html
to Enroll
#2 28 Day Extreme Fat Loss Program
Once again here are the links for all the details:
You Can Get $799 worth of Boot Camp Training and Meal Planning For Only $347
1 Month of Boot Camp
28 Individual Days of Custom Meals Pre Planned for You!
With 5-6 Meals on Each Day
The Secret Cardio Formula
This is almost $800 worth of Time, Meal Planning and Training and you get it all for just $347
http://results4sure.com/28days.html
PS...Some of the people doing this one have lost 3lbs of Fat in only One week...You would need to burn off 3,500 calories just to Burn off 1...FYI!
PPS
On March 15th 2009 we will be Joining the Walk Against AIDS in Ft. Lauderdale.
The South Florida Fitness Boot Camp family, The Results 4 Sure clients and the readers of One Pound At A Time are all welcomed.
We are trying to raise funds to make a REAL contribution as a team
Get more info here:
http://www.results4sure.com/aidswalk-donations.html
Thanks To All of You
Re-read the Subject Line...did I really just say Quit...!
I did, but did you notice the"...Boot Camp"
What am I getting at?
QUIT doing things that don't work!
That new diet didn't really work if you gain the weight back when you are off it.
That gym membership is useless if you don't go
Those frozen dinner won't help you when you are skipping breakfast.
I can go on and on..
Why join Boot Camp...???
Well let's talk about it 2 different ways today.
First the economy, if it's affecting you..should you stop working out?
You know the answer is NO, but more important than that look at your health..
I don't have to tell you again, exercise is life enhancing...reduces stress, drops your cholesterol, balances your sugar, reduces stress ( I know I said it twice), get more energy...come on, you know this
You need all these things...YES, you NEED them...but how does boot camp help in these economic times?
Well it's time to cut cost, and while I do charge a premium for my services if you wanted me to work with you one-on-one, here is an opportunity for you to get the same benefits of my program at a fraction on the cost...
How much of a fraction? Less than $16 per session...That right Boot Camp is $249 for 4 weeks, we offer 4 classes a week in multiple locations that everyone can take advantage of..that's less than $16 per session...is it a bargain?..well my job is to deliver results and I charge more than 10x that now for 1-on-1 time...so yes it is a bargain...
MORE Important Than That.,..does it work? Will You Get Results?
Everyone is taking about it Alwyn Cosgrove, Craig Ballantyne, BJ Gadour.. all the best trainers... you see it on TV infomercial Barry's bootcamp, P90... the research proves it
Tabata's, Interval Training, Cross training...
The proof is there... this style of fitness training just works better!
Do I yell? NO..why should I
Will I push you? Yes!
Will I let you quit? NO
Is it difficult? If it wasn't your body would not change.
Can anyone do it? Everyone has, 12-68, in shape and out of shape, We make it work for you
The Next Boot Camp Start March 2nd...SUMMER is creeping up will you be on the beach in shorts and a t-shirt?
Join here:...
2 OPTIONS:
#1. BOOTCAMP
CAMPS for 2008 are 3 times per week for 4 weeks and are $249.
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Aventura 11:15am Mon-Wed-Fri Highland Oaks Park
In Miami Lakes at Royal Oaks Park 7:45pm
In Pembroke Pines 6:30pm at Brian Picollo Park
In Doral at 7pm Mon-Wed-Thur
In Miami Beach at 6:15am Mon-Wed-Fri Flaminigo Park
click here: http://www.results4sure.com/BootCampPayment.html
to Enroll
#2 28 Day Extreme Fat Loss Program
Once again here are the links for all the details:
You Can Get $799 worth of Boot Camp Training and Meal Planning For Only $347
1 Month of Boot Camp
28 Individual Days of Custom Meals Pre Planned for You!
With 5-6 Meals on Each Day
The Secret Cardio Formula
This is almost $800 worth of Time, Meal Planning and Training and you get it all for just $347
http://results4sure.com/28days.html
PS...Some of the people doing this one have lost 3lbs of Fat in only One week...You would need to burn off 3,500 calories just to Burn off 1...FYI!
PPS
On March 15th 2009 we will be Joining the Walk Against AIDS in Ft. Lauderdale.
The South Florida Fitness Boot Camp family, The Results 4 Sure clients and the readers of One Pound At A Time are all welcomed.
We are trying to raise funds to make a REAL contribution as a team
Get more info here:
http://www.results4sure.com/aidswalk-donations.html
Thanks To All of You
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