Lose 2 inches in 2 weeks

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Happy Monday Bootcampers

We at South Florida Fitness Bootcamp hope you had a Great Thanksgiving!

We are aslo re launching our NEW website: www.RatedRfitness.com look for it

 

 

 

 

 

 

 

 

 Today I have a cool post for you

Follow These Five Tips To Drop A Dress (or Pant Size)

 
By Kevin DiDonato MS, CSCS, CES
No one needs to tell you that your metabolism slows with age.

You are the best judge of your metabolism, and if it is slowing or not.

You see the results of a slowing metabolism by looking in the mirror or putting on a pair of pants from a year ago.

Fact is, as you age you have to WORK HARDER at keeping your METABOLISM FIRING.

But there are secrets and shortcuts to keeping your metabolism strong and vibrant.

If you have noticed your metabolism is a little sluggish, don’t be alarmed!

You can reverse it!

Incorporate these five tips TODAY for a healthy and strong metabolism.

1. Vary The Exercise Intensity

Exercise and strength training combined may lead to extra calorie burn.

But if you are short on time, pack in a power workout and you will be burning calories for a much longer period.

Varying the intensity of your workouts can lead to burning calories POST EXERCISE.

Working out at higher intensities makes your body use more nutrients, like oxygen and sugar, to fuel the workout.

When you are done, you have to “payback” the environment of the oxygen you borrowed from it.

This post exercise oxygen payback results in more calories burned after the workout, and beyond.

Calorie burning after a high intensity workout can last
anywhere between 1 to 3 days

2. Boost Your Metabolism In The Morning

Nothing slows your metabolism during the day like skipping the most important meal.

BREAKFAST!

Breakfast can give you the jump start by providing essential nutrients you need to wake your body up and get it moving.

Try something small and nutritious to get you going in the morning, like Greek yogurt or oatmeal.

3. Increase Lean Mass To Burn More Calories

Just like high intensity exercise may help burn extra calories, so does strength training.

Strength training helps build muscle tissue which helps you keep calorie-burning tissue on your body.

 
Muscle uses more energy to keep it active

Even though fat tissue is metabolically active, muscle tissue is metabolism boosting, so it creates more of a calorie burn.

So, keep lifting your weights to BUILD LEAN MASS which may keep you slim and trim.

4. Include Protein With Your Meals

Protein does two things in your body: supplies amino acids which are perfect for MUSCLE BUILDING, and helps you expend more calories digesting protein than any other nutrient.

First, amino acids are the building blocks of muscle.

By including protein in your diet, you are creating an environment where you are able to use the amino acids, possibly leading to future muscle growth.

Secondly, your body burns extra calories from the thermic effect of food.

 
It takes more energy to burn protein, resulting
in more calories burned

Your body works harder to burn protein than it does carbohydrates or FAT.

So include protein with every meal to keep your metabolism firing.

5. Drink Tea Or Coffee

Tea and coffee have healthy doses of caffeine.

And that caffeine may help you burn extra calories.

Caffeine acts as a stimulant in your body, putting your central nervous system on alert.

Stimulating your central nervous system results in
increase thermogenesis and fat burning
And tea seems to work even BETTER at burning calories than coffee.

The reason: catechins, which are strong antioxidants, may increase thermogenesis and fat oxidation better than coffee alone.

So enjoy your cup of green tea in the morning!

Keep Your Metabolism Firing

These five steps are PROVEN to burn more calories.

Having more muscle may lead to higher energy demands keeping MORE METABOLISM-BOOSTING tissue on your body.

Stimulating the right system may also increase fat oxidation and may be accomplished in one simple step: incorporate a glass of tea or coffee to your morning breakfast meal.

Make breakfast full of calorie-burning protein and a healthy dose of good fats and fiber.

By using these five steps, you may possibly reverse the effects of age on your metabolism.

NEXT: Speed Up Your Metabolism With Nutrients From Mother Earth >>

Protected: Thanksgiving Day/ Black Friday Fitness Sale

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Hialeah Personal Trainer

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get in shape Hialeah!!
Looking for a personal trainer in Hialeah or Miami Lakes
Looking for Personal Training in Hialeah or Miami Lakes
Looking for Weight Loss or Fat loss in Hialeah or Miami Lakes

Personal Trainer in Hialeah and Miami Lakes Our personal trainers are have had many years of experience in which they have dealt with helping others lose weight, maintain weight, gain muscle and helped clients feel better of whom they are. With the personal trainer group here, they are here to help each and every client in any way possible, specifically with the goals of the clients. We are here to help the client with the goals that they would like to achieve. We are certified personal trainers and as personal trainers we want to help the client. Our clients meet with a personal trainer and they will work around the client’s schedule. In order for the client to succeed, both the client and personal trainer have to do their part. As certified personal trainers we have acquired skills that we know what works for the client and what does not work for the client. Each and every person has different goals and is only able to achieve them under their personal time and ability and our personal trainers know how to help them. Because we work around the client and if the client is unable to attend their nearby gym, we can also arrange for the client to go to another gym located around them and help them there. We also know that clients who are in the business field travel from city to city and that is why we have set up many of our gyms in different cities in which the client can attend and our personal trainers from those specific locations will help the client. We are here to help the client achieve his/her goal and we do our best to help. Each and every one of our clients has been satisfied with the results that they see. Our personal trainers guarantee that the client will be satisfied with the results at the end of their program and can continue with our boot camp program or any other programs we offer. We also guarantee that the client will learn skills that will help maintain weight, lose weight, or gain weight. If not satisfied, we will give you your money back. Our personal trainers in Pembroke Pines and Miami Lakes are here to help the client achieve their goals. We work around the clients schedule and are here to help them in any way possible. We have continuously helped our clients with their goals and we want our clients to be satisfied with the results they have received at the end of our programs.

Hialeah fitness Boot Camp

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Are you looking for a Gym in Hialeah?
Are You looking for a Personal Trainer in Hialeah?
Are You Looking for a Fitness and Weight Loss program in Hialeah?
SouthFloridaFitnessbootcamp.com: Fitness Boot Camp in Hialeah and Fitness Boot Camp in Miami Lakes Our services provide you with the fastest and more successful way to reach the physical goals you’ve always been dreaming of. Our boot camp start up package will provide a structured and friendly environment to get started. We will take you step by step on your journey to in becoming a boot camp star! Your boot camp will help you gain a healthy body and clear mind. Not only will have a good time at your boot camp, but you will make friends too! Many of our members develop a social network that helps push them along as they reach for their goals. Our boot camp system gives our customers the state of the art path towards reaching their physically fit bodies. We have a perfect program for those of you who may have failed at other diets or work out plans. We will walk you through setting the right mindset for your boot camp experience. Having your mind the right place is one of the keys to reaching your physical goals. We will also help you identify the right trainer and location for your boot camp workouts. Our boot camp will help you get physically fit from the ground up. Whether you already in a good work out regiment or are just starting our trainers and program will help you to reach your physical goals. Your South Florida boot camp system includes a membership to the site. No money can buy the success that you’ll be experiencing after you find success in your training. Start now and you won’t be sorry! Hurry and sign up for your boot camp in Pembroke Pines or boot camp in Miami Lakes before somebody else in your area takes advantage of it.

Quick Fix Fitness

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Hi there,

hey People

 

 

 

 

 

 

 

Quick Fixes…I have been talking about quick fixes for a while…and now more than ever I am convinced…

Working out and Supportive eating is the quickest way to getting in the best shape ever.

Think about it…if you worked out in a good program…for 3 month and ate to support your goal for 3 months…

Would You Get in Shape? YES!

If you try a magic formula like hcg..or some other program out there…and you lose some weight and as soon as you stop the program, you gain it back

That is NOT results…that is not REAL weight loss…

What happens..you go to the next program…and the next program and the next program…then you are NOT realling getting results.

And it’s taking you a VERY VERY long time to get no where…

What about the cost…hiring a fitness coach or join a group fitness is expensive some people say…REALLY?

More commonly, hCG is used off-label, and even without a prescription, for weight loss. Dr. ATW Simeons created a diet program consisting of hCG injections and a 500-calorie-per-day diet regimen.

Dr. Simeons suggests using 1,000 IU vials of powdered hCG reconstituted into eight (8) 125 IU doses.

AVG Cost Can be up to $250

10 body mask sessions for only $750.

Nutrisystems (just the Food) $323 per month…just food

Body Wraps Up to $150 per session

The New Diet Book $30..the 5-10 you try $150-$300 just for the Book

Unlimited Bootcamp Classes with us for 12 months $167 per month (as many classes as you want, plus all the additional info you get)…..this one is too much?

I think when people say the $167 per month we charge for bootcamp is to expensive what they really are saying is they don;t want to work…work on their body…which is your own body to begin with

Our Daily Deal Promo Ends tomorrow:
and Now A video from Robb Wolf (author of the Paleo Solution)

Healthy Shopping On a Budget

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Super Tuesday at Bootcamp I we have many goodies

Healthy Food on a Budget

By Cassandra Forsythe-Pribanic, PhD, RD

Times are tough, and for some people, spending money on organic and specialty food items is just not a possibility.

But, these people also don’t want to eat potato chips and hot dogs for dinner, and are looking for solutions to eat better without breaking the  bank.

 
 
Here are our Top 9 Ways to Eat Healthy On a Budget and ensure your body stays healthy and fit!

1. Make your grocery list based off recipes/meals you plan to eat for the week.

Decide what you’re going to make for the week and then buy for those recipes or meals.

This is not only time-efficient, but prevents you from buying things you MIGHT make, but don’t get around to, and then end up throwing away.

 
 

Also, don’t hesitate to buy something that’s on sale for a very low price and modify your plan for the week so you can save some dough. You’ll eat well, and spend less while being resourceful!

2. Canned Fish and Beans = High Protein and Fiber

From Tuna to Salmon, to Black Beans to Kidney Beans, canned fish and beans can be one of your easiest and most inexpensive ways to get healthy omega-3 rich protein (the fish) and cholesterol-lowering fiber (the beans).

One can of light tuna (the least expensive kind and lowest mercury kind) is only 79 cents, while a can of black beans can be found for just $1 (containing at least 2 servings)!

 

 
Yes, both contain sodium which can be problematic for some people, but you can easily rinse off some of the salt when you open them using a strainer. If you mix them both together and top them with a touch of mustard or chopped tomatoes (also not too expensive when bought fresh), you’ve got yourself a great meal!

3. Frozen Veggies are Healthy!

Many people fret that fresh veggies are not affordable, and they don’t last long enough to make them worthwhile.

The solution: Buy frozen!

Avoid those microwave bags of veggies though (questionable safety…) and instead, purchase the less expensive ones that you cook on the stove or in a microwave-safe dish (not plastic!).

 
 
Frozen veggies are very healthy, as they are usually sodium-free and are sometimes fresher than fresh produce because they are frozen right at harvest (instead of sitting for days in the store or your home losing nutrients).

You can cook them anytime and not worry about them spoiling before you can eat them and being a waste of money.

4. Look for Produce or Other Grocery Items with a “Close to Expiry” Discount

When you do want to purchase fresh vegetables or fruits, you can sometimes find a great deal if they are close to being thrown out (but are still good; like brown bananas).

For example, if you are a spinach lover, you can find containers of organic spinach with a $2 discount because they are close to their due date.  You may have to toss a few slimy leaves, but the rest will be gone before it’s a waste of your money.

 
 
 
There are great deals on other grocery items like low-sodium organic canned soups and healthy fruit and nut bars that you may not be able to afford otherwise, but will still taste great! Look for tables of reduced-priced items the next time you’re out shopping, and you may be surprised!

5. Buy Fruits and Vegetables in Season

Purchasing fresh berries in the winter is just silly.

Not only will you spend an arm and a leg to get them, you won’t be getting the freshest options because they were shipped to you from hundreds (or thousands) of miles away.

Instead, look for produce in season, like apples and squash in the fall, or berries in the SUMMER. Not only will you pay less, but it will taste better too!

In the winter, when most produce is not in season, choose frozen, untainted fruits and vegetables (no butter, sugar, etc.) for the best options.

6. Avoid Pre-Cut Items, like cut Apples, or Pre-cut Green Beans

Yes, these items may be convenient, but they’ll cost you at least double the unprepared versions.

It’s not that hard to cut your own apples, or slice your own squash, and you avoid any preservatives that are added to these vegetables and fruits to prevent browning.

7. Use the Shelf Stickers that List the Price of the Item per Weight

It’s amazing how many people don’t realize that many stores list the price of an item per weight so you can accurately compare between different brands or different sizes of the same product.

 
 
 
For example, a 16 oz container of rolled oats from one company is $0.17 per oz and $2.69. But, a 42 oz container of oats from another company is only $0.11 per oz and $3.79.

So, even though you may pay more for the large canister, you get more food for your money! Use these labels at the store to help you choose the best option.

8. Visit Discount Grocery Stores for the Best Deals

There are many discount stores and bulk stores that give you the best deals for your buck. These store sometimes require a membership, but now some do not. They sell the products at a lower price because they avoid the fancy store decorations, the overpaid dietitians giving nutrition advice, and ask you to bag your own groceries (not really a big issue).

In some cases you can save up to $20 for the same cart of groceries as a higher end grocery store! Some examples of these stores are Sam’s Clubs, BJs, Costco, and ALDI – look for them next time you head out shopping.

9. Finally – Get a Tasty Whey Protein Powder

Many people think supplements are too expensive if your wallet is tight, but think about this:

One serving of high-quality whey protein – something that keeps you satisfied and actually improves your health – only costs about $2 to $3 each!

That’s at least 25 grams of complete protein for only $2.50 that supplies you with all the essential amino acids for proper muscle recovery and tummy-filling protein to help you stay full for hours!

 
 
Compare this to a breast of chicken which will cost you at least 2-3 dollars for the same amount of protein and has to be cooked, seasoned, and properly stored.  Also, if you purchase chicken at a restaurant, you’re looking at spending at least $4 (Unless you go to McDonalds and also worry about the health consequences).

NEXT: The Cost Effective Way To Boost Calorie Burning >>

Your Favorite Bootcamp Workout

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What is your FAVORITE Bootcamp Workout?

Is it the 300

The Miami 305

the reverse Pyramid

the 1,000 rep workout

The 1,000 calorie challenge

the 4 station 2 exercise combo

What ever it is…I want to know.

Send me a video telling me what your favorite workout is

AND

I will give you a Free Copy of our 28 Flat Belly Meal Plan and A Copy of our 197 Recipe Cookbook

What should the video look like?

Look at this one:

Record it on your phone, with your camera, with you ipod, ipad or iphone..

email it to me, upload it on to youtube or facebook

The 1,000 Rep Workout and 24/7 Fat Burning

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It’s a CRAZY Tuesday people…

 

So Saturday I tested a NEW Variation of the 1,000 Rep Workout. Monday I tested it with some of my bootcampers and here is what it looked like.:

This WORKOUTS HAS 10 Stations…At Every Station you will perform 20 Reps.

You will time how long it takes you to finish each round. The End Goal is to finish 5 rounds (1,000 Reps Total)

  1. Kettlebell swing
  2. Crunches on a swiss ball or bosu
  3. Row (Using a suspension strap like the TRX or jungle Gym)
  4. Chest Presses (Using a suspension strap like the TRX or Jungle Gym)
  5. Resistance Band biceop curls
  6. Resistance Band tricep extensions
  7. Single leg Step ups right leg
  8. Single leg step up left leg
  9. Spedgehammer Slams into a tire or sand
  10. Dumbbell side lateral raises

You can print this out, try it at the gym or at home…time yourself..

This workout not only is high volume but the afterburn is intense…you will continue to Burn calories for a long time even after you finish.

Now..for a week or so I have been giving you a variety of KEYS to burning Fat ALL THE TIME

4 Strategies You MUST Employ To Ensure You Never Go A Minute Without Burning Fat

There’s no way around it, if you want to burn fat all the time, your body must be in a fat burning state all the time. 

And there’s only one way that’s possible: Your body’s fat burning hormones must be optimized 24/7 and your metabolism must be elevated around the clock.  Fortunately, we do both with the use of four very strategic methods employed in the 24/7 Fat Loss system:

1)  Optimized Nutrient Combining™

You likely already know that you should be eating a mix of high quality proteins, healthy fats, and fibrous carbohydrates daily.

What you may not know, however, is that how you combine these nutrients can and will have a profound effect on your body’s hormonal response to each meal, and therefore your fat loss.

Avoiding the “Deadly Combination”

If your goal is to avoid fat storage, it’s certainly in your best interest to avoid the presence of fatty acids and storage hormones (such as insulin) in your blood stream at the same time.

Why, because Storage + Fat = Fat Storage, and you don’t want that.

When you eat fat, fatty acids are released in to the blood.  When you eat carbs, insulin is released in to the blood to shuttle blood sugar to its storage sites.

Putting two and two together, you can likely see that the two nutrients you’ll want to avoid eating together are carbs and fat.

Again, carbs cause the storage hormone insulin to be released.  Fat ingestion leads to large amounts of fatty acids in the blood.  Insulin + fat = fat storage.

To avoid this “deadly combination”, follow this simple rule:  Consume protein with every meal.  Add either carbs or fat (but not both).

So now that you know which nutrients to eat together (and those to avoid), when should you eat a Protein + Carb meal and when should you eat meals that contain Protein + Fat?

The answer:

2) Carb Syncing™

Contrary to popular belief, the key to fat loss is not avoiding carbs, it’s learning to eat them only when your body is most primed to “handle” them best.  This comes at two different times of day:

  1. In the morning
  2. After intense exercise

For one, loads of research has shown that carbohydrate tolerance is highest in the morning, making it a no brainer to consume a large portion of your daily carb intake at breakfast when your body is best equipped to process them.

If you’re in to snacking like we are, mid-morning is another great time for carbs.

The second “best” time to eat carbs is after intense exercise since your body is ultra primed to suck them up for recovery and energy replenishment, and NOT fat storage.


Want a double whammy of carbohydrate sensitivity?  Schedule your workouts in the morning and consume ALL of your carbs early in the day.

We call this “best of both worlds” scenario Carb Syncing™ because you “sync” your carbohydrate intake with a time window in which your body is literally CRAVING carbs.

Carb Syncing™ and Optimized Nutrient Combining™ are the two daily tools you’ll need to keep your body in a fat burning state 24 hours a day, but there’s also a very important long term strategy that is an absolute must if you want to keep your metabolism happy week after week:

3) Strategic Overfeeding™

Any time you decrease your calorie intake in an effort to shed those stubborn pounds, your body responds by derailing your metabolism and decreasing levels of fat burning hormones as an anti-starvation mechanism . 

In fact, after only a single week of dieting your metabolism is only operating at 50% of its fat burning potential – that means you’ll be missing out on a TON of fat loss in the coming weeks unless you do something about it.

The good news is that while it takes roughly a week of moderate dieting for fat burning hormones to take a plunge, it only takes one day of cheating, or overfeeding, to boost those levels back up to baseline.

By frequently resetting your metabolism with strategically placed high-calorie Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week.

Up next, the only research proven way to increase metabolism around the clock:


4) Metabolic Resistance Training™

As mentioned previously, most exercise doesn’t do anything for your metabolism over the long term.

Spend 45 minutes on the treadmill and maybe burn 1/10th of one pound of fat.

<Sarcasm> Wow.  That’s amazing. </Sarcasm>

Fact is, if you are truly looking to burn fat around the clock, you absolutely must be performing exercise that has a prolonged effect on your metabolism for hours after your session is done.

In fact, research has shown that a specific form of exercise called Metabolic Resistance Training (MRT) can increase your metabolism for up to 48 hours post workout – that’s TWO DAYS of elevated metabolism from a single 40-minute workout.

Do you know how much MORE fat you’ll burn from one of those workouts?

Yes, WAY more than “cardio” or traditional high rep circuit training, that’s for sure.

So what exactly is Metabolic Resistance Training™?

MRT is a series of non-competing total body resistance training exercises linked together with incomplete cardiovascular recovery.

Now, that may sound like a mouthful, so let’s break it down.  For example, a workout may start with these four movements:

  1. Dumbbell Lunges x 8 reps per side
  2. Dumbbell Chest Press x 8 reps
  3. Goblet Squats x 8 reps
  4. Dumbbell Row x 8 reps per side

 

No rest between movements.

Because there is no rest between each exercise, there is not enough time for your cardiovascular system to fully recover (i.e. incomplete recovery).

The exercises are “non-competing” because they transition from upper body to lower body, allowing the muscles of your upper body to rest while your lower body works (and vice versa).

Essentially, you’re providing a HUGE metabolic stimulus to your entire muscular and cardiovascular systems at the SAME time through strategically designed full body resistance training combined with minimal rest.  This is what allows for an unparalleled exercise-induced increase in metabolism for hours and hours after your session—something we call the AFTERBURN.

You want the afterburn, and with MRT you’ll be getting PLENTY of it.

Simply put, when you combine the metabolism power of Metabolic Resistance Training with the hormone-regulating power of Optimized Nutrient Timing, Carb Syncing, and Strategic Overfeeding, the only thing your body can do is respond by burning fat 24/7.

The science is simply too strong, and the program is simply too smart.

Are you ready to instantly DOUBLE your fat loss and begin burning fat EVERY minute of every day?

 

Yesterday I talked briefly about really focusing on your fitness goals..and a NEW super easy way to stay with one program for a set amount of time

I do not have the fance webpage ready..but if you want to get started
You can now Join bootcamp for $50 per week…pay every week on automatic billing and do it for just 12 weeks and you are in
You can sign up here<<<
I will have all the details and fancy page tomorrow

LAST, remember the program..I was using to get ready for Halloween, the one I will now use on myself to Drop 15lbs by Nov 26..I have a wedding to Go to and a nice suit with my name on it…

It’s Ready!!!! you can get it Now for $57 and have it in your inbox by tomorrow morning..
Get it here<<
I told you we had a lot going on…Well I’m off to have a POWER LUNCH

more details about EVERYTHING COMING!

Rafael

–
Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com

http://www.Results4Sure.com

New Things Coming to Bootcamp in November

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It’s Sunday People…
 
Today is Also the Last Day to take advantage of the Promos we had celebrating my 16 years as a Fitness Coach:
 
One of My Favorite Fitness Coaches
Alwyn Cosgrove wrote this back in 2007….
Do you have Training Schizophrenia?
Are you focused more on cardio, and just trying to improve your overall health – taking fish oil, resveratrol and greens drinks etc..
Then you go to a seminar with Pavel Tsatsouline and watch him do a single leg squat for a bunch of reps and throw the kettlebell around as if it was nothing so you start doing that…
Then you talk to Mike Boyle or Gray Cook and you’re all about movement patterns and functional training.
Then you read something John Berardi, Mike Roussell or Tom Venuto wrote and you decide that you need to get super-lean.
Then you watch boxing or the UFC and remember how much you loved fighting and maybe you should make a comeback and train for just one more fight….
But then you go hang out with Matt Rhodes, Vinnie Dizenza, Jim Wendler and Dave Tate and decide that you’re too small and too weak and should eat your way up to 275 and work solely on max strength.
Then your wife reminds you that you have another cancer scan check-up next Monday and should always focus just on improving your health….
Or is that just me ? :)
—-
All kidding aside – the above describes so many people that I meet. They want to get lean so they start on a fat loss program but the second they start to lean out and see their abs – they think they look too small so they start trying to gain muscle. Or the person who starts a solid low carb eating plan but by noon have decided that low fat is the way-to-go so they order pasta at lunch….
New Rule.
From now on you have to follow a single goal or plan for at least 8 weeks. Preferably 16 weeks. You can lean out, you can bulk up, you can train for a 5K – whatever you want. But you have to pursue one goal relentlessly for 8 weeks before you can change paths.
Now watch your results increase. 
 
I am so on board with this I will be creating an easy way for you guys still on the fence about Bootcamp to start and stay commited…look for it this week<<
 

Now Enjoy this Free Workout

The phys ed bootcamp workout is about 40-50 minutes long and burns fat and calories using challenging full body exercises.
Superset exercises 1-3 as warm-up. So go from one to the next without resting then repeat two more times.
Take a quick break then superset exercises 4-6 for reps indicated take a 20 second break then repeat two more times.
Superset exercises 7-9 for reps indicated then repeat one more time.
Rest for 30 seconds then go right into 4 min. of jump rope intervals alternating between 20 sec. on and 10 sec. off.
Finally Superset exercises 11-13 for reps indicated then take a 10 sec. break and repeat.
Finish up with stretches for time indicated
Exercise  
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.Phys Ed Bootcamp Tip:
Sets Reps Weight/
Resistance
1 10  
2 10  
3 10  
 
8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.Phys Ed Bootcamp Tip:
1 8 count bobdybuilder but add 8-10 pushups
Sets Reps Weight/
Resistance
1 1 with 8-10 pushups  
2 1 with 8-10 pushups  
3 1 with 8-10 pushups  
 
Standing Balance on Extreme Balance Board
1. Start by placing both feet on the balance board angled so one edge is on the ground.
2. Once both feet are on the board then proceed to balance the sides so that the board is parallel to the floor.
3. The objective is to maintain balance and keep the board parallel to the floor.
4. Hold for the desired number of seconds.Phys Ed Bootcamp Tip:
Sets Reps Weight/
Resistance
1 1@60 seconds  
2 1@60 seconds  
3 1@60 seconds  
 
Lunge Crossover with Med ball
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.Phys Ed Bootcamp Tip:
Sets Reps Weight/
Resistance
1 10 each side  
2 10 each side  
3 10 each side  
 
Prone Pull Ins on Ball
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position.Phys Ed Bootcamp Tip:
Sets Reps Weight/
Resistance
1 10  
2 10  
3 10  
 
Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.Phys Ed Bootcamp Tip:
5 to each side or 10 total alternating sides.
Sets Reps Weight/
Resistance
1 10 total  
2 10 total  
3 10 total  
 
Floor Pull to Split Lunge Position
1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to a standing position.
2. Pull the sandbag with straight arms up over your head as you stand up.
3. As you are standing up step back with one leg into a lunged position.
4. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Then switch and repeat with the other leg.Phys Ed Bootcamp Tip:
Be sure to reach down all the way down to the floor and really sit into it. Be careful not to let the bag go back behind the head and shoulders as you pull back.
Sets Reps Weight/
Resistance
1 10  
2 10  
 
Bentover Band Row
1. Start by standing on the band with both feet and grabbing each end with your hands.
2. Bend forward to about a 45 degree angle keeping your back flat.
3. Row the bands up towards your waist and let your elbows point towards the ceiling.
4. Return to the starting position and repeat.Phys Ed Bootcamp Tip:
Use a wider stance and criss cross the cables for more resistance.
Sets Reps Weight/
Resistance
1 10  
2 10  
 
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.Phys Ed Bootcamp Tip:
Use sliding discs If you’re advanced and want to make it more cardiovascular.
Sets Reps Weight/
Resistance
1 20  
2 20  
 
Jump Rope (alternating foot)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.Phys Ed Bootcamp Tip:
4 minutes of 20 seconds on 10 seconds off. 8 rounds total of tabata protocol intervals.
Sets Reps Weight/
Resistance
 
Lumbar Roll
1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position.
4. Repeat with the other side.Phys Ed Bootcamp Tip:
Sets Reps Weight/
Resistance
1 20  
2 20  
 
Supine Double Leg Raise
1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor.
4. Raise your legs back up to the starting position and repeat.
5. Only lower your legs as far as your abs have enough strength for.Phys Ed Bootcamp Tip:
Sets Reps Weight/
Resistance
1 20  
2 20  
 
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.Phys Ed Bootcamp Tip:
Sets Reps Weight/
Resistance
1 20  
2 20  
 
Wide Leg Upward Dog
1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width.
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky.
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles.
4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet.
5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths.Phys Ed Bootcamp Tip:
hold 60 seconds
Sets Reps Weight/
Resistance
 
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.Phys Ed Bootcamp Tip:
hold 60 seconds
Sets Reps Weight/
Resistance
 
Single Leg Standing Straddle
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring.
3. Hold for the prescribed time and then repeat with the other leg.Phys Ed Bootcamp Tip:
hold 60 seconds each side
Sets Reps Weight/
Resistance
 
Seated lateral stretch with bar
1. Sit on the ground with one leg extended in front of you and the other leg bent so that your foot is on the inside of the other thigh.
2. Holding toning bar overhead bend laterally to the extended legs side.
3. Hold for the prescribed number of repetitions and then repeat to the other side.Phys Ed Bootcamp Tip:
hold 60 seconds each side
Sets Reps Weight/
Resistance
 

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Happy Birthday (Fitness Bootcamp Daily Deal)

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Hi there,

HAPPY BIRTHDAY TO ME and The Fitness Daily Deal

16 Years Ago Today I started Training my Very First Client and I haven’t looked back.

1 year Ago I also started the Fitness Daily Deal!

So it’s time to Celebrate.

Every Morning A Gazelle Awakens Knowing That It Must Outrun The Fastest Lion If It Wants To Stay Alive. Every Morning A Lion Wakes Up Knowing That It Must Run Faster Than The Slowest Gazelle Or It Will Starve To Death. It Makes No Difference Whether You Are A Lion Or A Gazelle: When The Sun Comes Up You Had Better Be Running.

-Anonymous
 
Never rest on your laurels
You’re either getting better or getting worse there is no such a thing as staying the same
Somewhere someone wants what you have. It’s yours to lose
It’s called the survival of the fittest…
 
“And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department”
Andrew Carnegie

 

WEEKS OF BOOTCAMP

Today ONLY Get 16 Weeks of Bootcamp, That’s 4 Months!

For $600 (That’s just $150 per month)

Yes you need to pre pay

Yes you will have Unlimited access to ALL Classes

16 Weeks for $600


ONE on One Private Training Sessions

Get Private One on One Coaching at my studio.

Use these 16 session in any order you want..back to back , once per week..or any way you would like.

16 Sessions TODAY ONLY for $720


ANYTIME VISITS TO BOOTCAMP

Come to Bootcamp 16 Times…Any 16 Times for $240

Any class, Any Location (* Not Workshops)

TODAY ONLY!

16 Anytime visits for $240


SATURDAY MORNING WORKOUT

We had a few request for the 1,000 Calorie Class and for the All Abs Class

HOW ABOUT WE MIX THEM UP…

I will have a crazy Ab Workout in the middle of the 1,000 Calorie Workout

15 people ONLY…This Saturday at 9:00am

$21 Per Person


“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

Thomas Edison

PS…If yiou wanted to get the 12 Month Promo..at $167 Per Month You can get it today too (Why Not,it’s my Birthday)


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