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

How to refuel after your workout

Hey Everyone

Rafael here,

Many of us have a great pre-workout and workout routine. We drink plenty of water before and during exercise, warm up, stretch, work the entire body, and even get in some cardio training as well. Then, after the last exercise, we promptly head back to the locker room, change, and journey home.

What so many out there do not realize is the importance of what you do after you work out. You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.

Refueling - nutrition is one of the last, but one of the most important, items to do after a workout. When it comes to nutrition, we consider that there are three main elements which have to be looked after:

A.Protein is essential for tissue growth and repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary and depend on body size and activity, a post-workout protein is almost universally helpful to kickstart muscle repair, recovery, and growth.

B.Branched-chain amino acids also known as BCAAs, containing leucine, isoleucine, and valine, are the most effective ways to be lean and strong for life. In cases of calorie restriction or during periods of long or intense exercise, catabolism of muscle tissue could occur when glycogen and blood sugar are not present in sufficient quantities to fuel activity. Amino acids via dietary protein become very important for any athlete, which studies have shown muscles prefer as a source for fuel.

Here is a suggestion: BCAA MATRIX

C.Fast Carbs are used in order to spare protein, replenish glycogen, spike insulin, and speed recovery. After a tough workout, your fuel of blood sugar and glycogen are low. Your body's first priority is correcting blood sugar balance and replenishing glycogen.

 

The article was exclusively written by experts of SouthFlorida Fitness Bootcamp, most trusted small group fitness coaching program.

3 Weird Memorial Day BBQ Tip

By Kevin DiDonato MS, CSCS, CES

It's summer time and you know what that means: Barbecues!

There is just something special about hearing the sizzle of the meat…

The taste of roasted veggies…

And, of course, the time spent with family and friends.

But what you may not know is that meat that you are about to serve to your guests may be filled with cancer-causing chemicals….

Grilling Meat and Health
Typically, you think of grilling as a great way to cut down on the fat, and make your meal healthier.

But a recent study shows, when the juices or fat from the meat drips down and hits the hot coals, it produces a chemical – called polycyclic aromatic hydrocarbons (PAH).

PAH has been shown to cause cancer and other negative health impacts.

By grilling your meat and letting the juices run free, you run the risk of destroying not only your health - but everyone’s you’re grilling for.

So what can you do?

Here are THREE ways to cut down on dangerous PAH exposure…

1. Wrap It Up
If you want to cut down on PAH exposure, then you should wrap your meat in tinfoil before placing it on the grill.

This will prevent the juices and fat from falling onto the hot coals, and exposing you to this dangerous carcinogen.

Plus, it will create soft and tender meat that EVERYONE will enjoy!

2. Cook MORE Fish
Fish is a perfect food that should be INCREASED in everyone’s diet and cooks much faster than red meat does.

This decreases the amount of PAH that is produced, therefore reducing your overall exposure.

Besides that, fish such as salmon, mackerel, and other fatty fish, contain high levels of omega-3 fatty acids – like the kind in EFA Icon Krill oil – that may give you a double shot of health benefits.

3. Cook On the OPPOSITE End
If you really want to reduce PAH exposure, then you should cook with gas.  However, if you MUST cook with charcoal, here is a bit of advice: move all the charcoal to one end and cook your food on the opposite end.

This will allow the juices to fall harmlessly below without hitting the hot coals, therefore cutting down on your exposure to PAH.

Three Ways to Create a Healthy BBQ
Summer time is the perfect time to get outside and BBQ with friends and family.

So be sure to include these THREE tips and significantly reduce your exposure to PAH.

This will keep you and your guests healthier and coming back for more!


Keep The Fat Burning Going All Summer With These Potent Nutrients >>

Fitness Gift Ideas for Mom (+ Free Workout Homework)

Hi Everyone

Mothers Day is Sunday..

And I know you are shopping for stuff last minute...

Here are 2 Ideas!!

Sign Mom up for Bootcamp for 12 Months!

Yeap..Pay $167 per month and Give Mom 1 Year of Bootcamp

>>>GET IT HERE<<<

Or

Get Her 5 One on One Coaching Sessions

for just $250

>>>Get them here:<<<<

Think this is a good gift idea for YOU...Get it..Why Not, it's Mothers Day Weekend

NOW HERE IS YOUR WEEKEND HOMEWORK!

Here is a TOTAL Body Push routine to get you started. Coming Friday a TOTAL body PULL Routine!

Total Body: Push

Image	Exercise	Set	Reps	Weight/ Resistance
	45% Leg Press Sit in machine and place your legs on the foot plate. Release the safety stops and bend your knees towards your chest. When your knees are fully bent extend your knees until your legs are fully extended.	1 2 3 4 5	12 10 10
	Supine DB chest press on ball 1. Lie on your back on a stability ball with your hips parallel with your upper body. 2. Hold a dumbell in each hand with your arms extended. 3. Bend your elbows and lower the dumbells down towards your chest. Keep your elbows at about 90 degrees and your wrists directly above your elbows. 4. Return to the starting position and repeat.	1 2 3 4 5	12 10 10
	Dumbell Shoulder Press on ball 1) Sit in upright position with knees slightly bent. 2) Start position: Position DB's to ear level with an overhand grip (palms facing forward). 3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4) Return to start position.	1 2 3 4 5	12 10 10
	Incline overhead tricep extension 1. Lie on your back on the ball and drop your hips towards the floor. 2. Hold the dumbells above your chest with your arms extended. 3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees. 4. Return to the starting position and repeat. 5. Try not to move your elbows or upper arm during this movement.	1 2 3 4 5	12 10 10
	DB Lunge Crossover 1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body 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. As you are lunging swing dumbells across body towards the hip. 3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed. 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	12 each side 10 each side 10 each side
	Pushups with hands on ball 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up.	1 2 3 4 5	8-10 8-10 8-10
	Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions.	1 2 3 4 5	20 20
	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	20 20
	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	20 20

3 reasons you’re not losing fat

Hey Everyone

Rafael here, from South Florida Fitness Bootcamp

You already know that you can’t out train a bad diet. That’s why you need a recipe, a plan to dice up your abs so you’ll feel confident to be seen on the beach. And it’s MORE than just a workout plan.

If you just “workout”, you could actually increase your cortisol, which will force your body to store more fat. You don’t want that.

You see it all the time. People work their butts off (figuratively that is, because at the end of the day their flabby butt is still there). They train and wonder ‘why am I not getting lean?’

Let me tell you why…three reasons:

#1 Backward Body Composition

People just like you and I trade fat for muscle as we age. This tanks our metabolism because our muscle is metabolically active while fat is dead ugly weight.

Unfortunately, it’s easier to lose muscle than it is to lose fat. Our bodies PREFER to use lean muscle tissue for energy over our belly fat.

But with a strategic combination of high intensity interval training, strength training and a nutrition plan that works synergistically with these workouts, you can actually force your body to harness belly fat as energy buy putting your metabolism into Afterburn.

Discover these “Afterburn” producing workouts and nutrition plan here

#2 Hormone Havoc

Fat storing hormones like cortisol wreak havoc with belly fat and in today’s high stress world this hormone is at an all time high. Hormones that can promote fat burning like growth hormone and testosterone (women should have a healthy level of testosterone as well) decline with age but can be naturally boosted with the right kind of exercise. (This does NOT include things like running on the treadmill that actually increase fat storing hormones like cortisol.)

#3 Poor Eating

No matter what your exercise plan, if you’re not backing it up with solid nutritionally dense food, your plan will fail. And when it comes to eating, failing to plan is planning to fail, especially when your diet is too restrictive.

That’s why my friend, Shawna K who is more ripped and in better shape than most 20-year olds (she’s 50!), included her Challenge Fat Loss Nutrition Tactics along with her Challenge Fat Loss program that uses a brand NEW M2A method.

Other diet plans are too restrictive and don’t allow any wiggle room. Now when you use a combination Shawna’s workouts that manipulate your hormones to promote fat loss and her nutrition tactics to speed up your metabolism, you’ll see rapid results, no matter your age – Shawna is living proof.

Her workouts are only 20 minutes long, which is why they work so well. They promote the “good” hormones, while reducing the fat-storing hormones like cortisol because the workouts are so short.

However, they STILL use a combination of high intensity interval training and strength training. How is this possible? It’s because she uses M2A, which is a new science-based approach that allows you to work out in only 20 minutes but still getting results as if you worked out for 60 minutes.

When you team up M²A (Muscle Metabolism Acceleration) along with her nutrition tactics, you’re in for a total body transformation.

But it won’t be easy…

This is a workout program that will challenge you every step of the way, but in progressive ways. Best of all Shawna is going to be there with you through every exercise, every set, and ever rep right there with you to motivate, coach and guild you along.

You’ll make small manageable changes to your eating plan and you’ll use the M²A system to build lean, athletic muscle and naturally increase fat burning hormones like GH and testosterone and reduce fat storing hormones like cortisol…

… in only 20 minutes per workout!

It’s scientifically based and proven. And this week, you can get all of Shawna’s M2A workouts and her Challenge Fat Loss Nutrition Tactics for half off.

Get your 20-minute follow-along M2A workouts here <== Half OFF  

Master Trainer Rafael Moret

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