Motivation​ and Free Bootcamp Workout and More

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Sunday People!!!
 
Next Sunday at 10am we start our Sunday Bootcamp
7845 Pines Blvd
Pembroke Pines, FL 33024
 
 
OH YES!!! People…if you have never been to one of my Sunday classes…GET READY!!!
 
Ok, enough of that…This week at Bootcamp we are going to ROCK IT…Rated “R” style…
 
All week I will be going over Power Lunches on our Facebook wall, so if you have not been participating…start now: http://www.facebook.com/soflafitnessbootcamp
 
or you can do 78 Variation #4 Burpees
 
Ok next
 
 
 
 
 
NEXT:
 
 

“Diets were never my thing. I’d go on one, get hungry and give up, pig out, and then gain more weight than I lost. It was hard to get motivated while my skinny friends could eat whatever they wanted and not gain a pound. Nevertheless, I knew I had gained so much weight over a year that I had to keep trying.

When I first started Metabolism Makeover I was reluctant, because I loved my sweets and Fazoli’s was almost an every day thing. However, I was relieved to find out that I could create menus according to what I liked (minus the processed and junk food) and I would get to eat six meals a day. I liked the healthy food I was eating and I felt good about myself after I ate it.

Doubt surfaced again when I wasn’t losing as much weight as I thought I would. I thought that all diets are supposed to work fast. Then, my fitness coach reminded me that this wasn’t a diet I was on, it was a lifestyle… a permanent change. The difference is that after the  Metabolism Makeover, I’ll keep the weight off and keep it off by making helping choices (opposed to starving myself).

There’s no healthy short cut to losing weight. After my metabolism and my body adjusted to the drastic change, the pounds and inches melted off. My self-confidence progressed and that forced me to keep going.

I’m not sure I could have ever pushed myself to the extent that I did without the help of my Fitness Professional. Twenty-five pounds lighter…. I feel thinner, happier, and healthier. With the exception of a few Hershey kisses now and then I don’t even miss my old eating habits. I’d take wheat thins over Pringles any day.”

 
GUARANTEED RESULTS….
 
Ok, I am Opening up the Metabolism Makeover today for the next 8 people that join.
 
This is a 12 week program (3 Months)….
 
Here is what you get:
  • 10 Day Detox Program
  • A custom meal plan based on caloric manipulation, just for you
  • A planned cheat day
  • Weekly weigh in and body fat assesment to measure progress
  • Unlimited Bootcamp classes
 
I can’t weigh everyone in and plan meals for eveyone..so 8 spots ONLY
 
Pre Pay the 3 months for $897 by Clicking Here<<<
 
or
 
Make 3 monthly payments of
 
 

 ok…Try this 30 minute workout:

 
Warm-up (20 seconds per exercise) – 5 minutes
- Jumping Jacks
- Prisoner Squat
- Off-Set Pushup
- Duck Under
- Arm Crosses
- Rest 1 minute and repeat 1 more time.
 
Water Break – 1 minute
 
TT Strength Circuit (20 seconds per exercise) – 5 minutes
- Vertical Jump or 1-Leg Deadlift (20 seconds per side)
- Spiderman Climb Pushup or T-Pushup
- Optional: Pull-up, Inverted Row, or DB Row
- Rest 1 minute and then repeat 1 more time.
 
Water Break – 1 minute
 
TT Depletion Circuit (20 seconds per exercise) – 10 minutes
- Bodyweight Squat
- Decline Pushup or Close-Grip Pushup
- Reverse Lunge (20 seconds per side)
- Cross-Body Mountain Climber
- 1-Leg RDL (20 seconds per side)
- Plank (60 seconds)
- Run in Place
- Rest 1 minute and repeat 1-2 more times.
 
Cool-down, Stretching & Water Break – 7 minutes
 
WOOOOOHOOOOO
 
 
 
 
Have a Great Sunday!
 
Rafael
Rated “R”
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
-
 



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

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Metabolism Makeover (How to lose 1lbs of fat)

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It’s Saturday,
 
People we rocked it at Bootcamp this morning!!
 
Before I get into burning a pound of fat….
 
Tonight is the Night…the Grand Opening of the New Dreams Belly Dance Academy
 
My fiance just moved into a bigger location and tonight is the Party…so All my Bootcampers are invited, food, drinks and all the students and teachers will be performing…FREE:
 
7:30pm TONIGHT!!
7845 Pines Blvd
Pembroke Pines, FL 33024
OK
One Pound of Fat
 
Not just a pound…a pound of fat…
 
You need to burn 3,500 Calories….
 
Now, notice what I said, BURN…not lose…
 
But you can’t just not eat 3,500 calories and lose it…you can;t just try to burn 3,500 calories through exercise….it’s a balance of supportive eating and exercise
 
There’s no way around it, a pound of fat is 3500 calories. If you’re going to lose
a pound of fat, you’re going to have to create a 3500 calorie deficit (while keeping
your body in “fat burning mode” at the same time). If you want to lose 10 lbs of
pure fat, that’ll require a 35,000 calorie deficit.
SIDE NOTE: Please realize that 10 lbs of pure fat loss will probably equate to
somewhere between 15 and 20 lbs of actual “weight loss” due to the
simultaneous water loss that occurs any time you lose fat.
 
 
ENTER METABOLISM MAKEOVER<<<
 
Now that I am not offer the 30 trail anymore, it’s because I want to offer more programs with a Goal in Mind….
 
MEET Erin:
 
 
Erin Binkley, Age 28

Lost 3% Body Fat, 4 /2 inches in waist and 1 /2 inches in hips

“In 12 weeks I went from a size 12 jeans and am now wearing a size 8!”

 

“I had finally come to terms with that fact that I had hit a plateau – a loss of 70 pounds wasn’t all that bad (see my before picture) – I was ready to settle and live with the progress I had made up to that point. The tipping point in my life came at the end of May 2009. But let me digress to tell you how I came to this life changing moment.

I was extremely active and athletic during high school and my first year or two of college. I played tennis and golf and when I got to college I played intra-mural flag football and softball. After I graduated I got my first “real” job that was extremely stressful. I rarely had time to eat a decent meal so I found myself eating lots of fast food or anything that was quick.

During this time I met my husband who can literally eat anything that he wants and never gain a pound. I guess this led me to believe that I could also eat whatever I wanted, but unfortunately I didn’t realize that I would gain the pounds for both of us. I became pregnant with my daughter in December 2008 and only gained 11 pounds up to my 8th month of pregnancy.

However, during that final month I gained nearly 15 pounds! Once she was born I continued to eat, eat and eat more. I thought that since I was nursing that I needed to eat enough for the entire family!

I knew that I was gaining weight when I realized I was still in maternity clothes…..3 months after she was born! I found myself saying – “This was o.k., it’s just baby weight”.

In May 2009, I went for a doctor’s appointment. I hadn’t been on a scale since I was in the hospital after I delivered my daughter and was I in for the shock of my life. The scale said that I weighed 226 pounds! 

That is a LOT of weight on a 5’4″ frame. I knew that I needed to do something because I was at serious risk for major health problems. I piddled around for a few months and then learned in late August 2009 that a new gym was going to be opening in town.

After joining I managed to lose about 20 pounds over the course of that year doing a lot of cardio and some weights. I then joined a “commercialized group weight loss” program in May 2010 weighing in at 202 and I lost another 30 pounds.

Then it suddenly stopped. Why wasn’t I losing weight? I couldn’t understand. I was doing well over 45 minutes a day of cardio and was also taking some group fitness classes as everyday!

I then learned about a course called “Metabolism Makeover” that was being taught . I explained my situation and the fitness professional was hopeful that this class would totally break me through the plateau and give me results that I never thought were possible.

She was totally right. This course has completely changed my thinking. Not just about the way I eat – Food is not the enemy; my choices are – but I learned the most valuable lesson…I am the creator of my body and my life! No one has control but me.

This phenomenal 12 weeks of hands-on education has taught me not only what to eat, when to eat and why…but also how to permanently change those unsupportive habits that were keeping me from getting my body back all along.

I supplemented this class with a full body resistance training program and my results were absolutely awesome. I even learned how doing too much cardio was actually causing my body to store MORE FAT!

In 12 weeks I went from a size 12 jeans and am now wearing a size 8!

I bought size 8 jeans without trying them on and I wasn’t going to until the end of our class. Guess what?? They fit!!!!!! I have never felt such a sense of accomplishment than I did at that moment.

And guess what ladies…the difference in my weight as seen in my before and after picture above is a mere 5 pounds…YES, just a 5 pound difference! I had to lose a LOT of fat and gain Lean Muscle to not only boost my metabolism…but to lose inches and tone and sculpt my body (a necessity after all the weight I had gained!).

I will never go back to those old, destructive habits. I have adopted this nutritional program as a way of life.

I can’t believe that I didn’t do this any sooner. If you are reading this, then you too are obviously thinking about making some positive changes. Trust me, you need to seek out a comprehensive program like this one and it will totally change your life!”

 
Ok, I am Opening up the Metabolism Makeover today for the first 10 people that join.
 
This is a 12 week program (3 Months)….
 
Here is what you get:
  • 10 Day Detox Program
  • A custom meal plan based on caloric manipulation, just for you
  • A planned cheat day
  • Weekly weigh in and body fat assesment to measure progress
  • Unlimited Bootcamp classes
GUARANTEED RESULTS….
 
 
 
I can’t weigh everyone in and plan meals for eveyone..so 10 spots ONLY
 
Pre Pay the 3 months for $897 by Clicking Here<<<
 
or
 
Make 3 monthly payments of
 
 
 
 
Have an awesome weekend People
 
Rafael
Rated “R”
 

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Why Bootcamp?

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TGIF People!!!
 
What an awesome week…
 
Some quick notes:
The 4pm and pretty much all classes are based on participation, if we don;t have any we can;t have a class.
 
I will try the 4pm one more time on Monday and then move on…
 
The Sunday 10am in Pines starts next Sunday not this Sunday.
 
Tomorrow morning is bring a ”someone” to Bootcamp day…for the 8am or 9am…bring a firend, husband, wife, girlfriend/boyfriend, or anyone… so they see what you do.
 
OK…Why Bootcamp?
 
Have you ever wondered why people pick on fitness program over another?
 
Well let’s see what a bootcamp is…or supposed to be
 
When bootcamps first started coming out, it was about the intensity of the workout.
Then it was about a group workout, that was not an aerobic class
 
Now it is 2 things:
1. It’s a way where a professional fitness coach can offer the oppurtunity to train under his or her services at a fraction of the cost of one on one training. Because you have a group the trainer can offer great training for less $$, this way impacting the lives of more people and allowing more people to participate. We call it bootcamp because it’s easier to understand
 
2. A trainer trying to make a quick buck off the popularity of the term bootcamp or a group fitness class at the local gym just called bootcamp.
 
I have been trying to get away for the term bootcamp, but group training is always associated with aerobic classes…so I keep it…for now.
 
If you happen to find a good bootcamp and there are a lot…you get the creativity of a qualified fitness pro…not some washed up, watered down workout.
 
Sure you can do other things…but let me tell you what’s out there:
 
CROSSFIT
 
Nate Hemphill is an assistant strength & conditioning coach at the University of California-Davis
 
Here wrote this article:

Why Real Athletes Don’t Do Crossfit

Sure it looks cool on ESPN, but if you want to actually build muscle, gain strength, and improve athletic performance, you’re better off without Crossfit.

Makes sense to start by writing that I realize this article may upset a few people, but I can take the criticism and hopefully they can too. Just seemed like an appropriate time to write about Crossfit, for everywhere I go, people are talking about how Crossfit can help you become a better athlete.

But seriously, what part of Crossfit makes it good for athletes? It is the un-periodized workouts? Is the use of submaximal strength? Is it the large chances of injuries? Is it the “mental challenge?”
 
Listen there has been a lot of bad press about Crossfit lately and I am the first to say if you have a good instructor you can get a good workout….the problem is…what is the purpose of the workout? Is the workout designed with your goal in mind?…if you do it and you like it and you are getting the results you want…then great.
 
 
INSANITY AND P90X
 
 
Again…2 good workout…you just got to pop in the dvd and do it…
 
But are Shawn and Tony going to ask you what it is you want? Are they going to make sure you are not cheating? Are they going to email you 42 times a day to remind you to workout?
Will they ask if you had cake for lunch?
 
 
 
People there are a lot of Great programs…I say this ALL the time…
 
But when 1 programs says they are the end all to all programs, they are not being honest.
 
I tell all my students..we combine a lot of elements in my classes, and I encourage everyone to do other things that are fitness related, so you can enjoy fitness..Pole Dancing classes, Salsa Classes, Pilates, Yoga, YES do them…but they are not the answer to everything
 
 
Today on Groupon I saw this:

$799 for Eight i-Lipo Noninvasive Fat-Reduction Treatments ($2,400 Value)

Dr_larry_burch_grid_6

 
 
Really?
 
 
Come on people…$799 no training means no lean muscle stimulation, no supportive eating means you are still eating crap…
 
 
 
I will continue to DELIVER the truth…
 
BUT TODAY is the last day to get our $97… 30 day trial option… by Noon tomorrow it will be off our website
 
 
 
Have an awesome day people!!
 
 
Rafael
Rated “R”
 
 
 
 



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

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2 NEW Fitness Bootcamp Programs

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It’s Super Tuesday people
 
Before I get to the New programs…
 
Saturday I was testing 2 variations of the 300. Not so much the exercises, but moving from one version that covered everything a pushing movement , a pulling, a squating, a core, and  a “cardio” movement…to a more demanding version.
 
The caloric demand on your body is much higher in this version, that means you burn a lot more!
 
Now think about it, you avg, Gym workout has 1-2 body parts, 3-4 exercises per bodypart, 3 sets and  8-12 reps…That’s 144-288 reps for a whole workout. and it takes an hour?
 
We did 300 reps, 3 times yesterday and Saturday and the longest it took was 11 minutes per round…
 
To me it seems we got a lot done, and it was just Monday!!!
 
So Now Our 2 New Programs:
 
I am changing our VIP program…(don;t worry not for anyone in it)
In the past our VIP program was not part of our regular Bootcamp classes. It only covered all the specialty classes we offered: The Body Blast, The 28 day flat belly program, and what ever else we had.
 
I am turning the VIP into the Rated “R” VIP!!
 
What does that mean?
It Means that I will be implementing the 300 workout and the 1,000 calorie challenge into these classes.
 
So:
Mon-Wed at 8:45pm A new 300 workout or 1,000 calorie challenge
Tuesday and Fri at 6pm A new 300 workout or 1,000 calorie challenge
 
Saturday morning at 9am will still be special workshops.
 
If you are already in the VIP program you are IN!!
 
If you want to participate in these classes the rate for the Rated “R” VIP program will be
$147 per month.
 
 
that means you get 20 Specialty class per month, You can come to any of these classes and all but these classes, but ONLY these classes.
 
 
If you are a member of our other Bootcamp programs, such as the 12 month, 6 month, 3 moth, or month to month plans you can add these classes to your plan for just $47 per month.
 
So you would get billed $47 more per month starting today and you would have access to All your Bootcamp classes and the Rated “R” VIP classes…
 
your monthly dues would remain the same and on the same day, we would just add the $47 starting today.
 
If you are already on a program and would like to add this Click Here<<
 
 
I am opening this like this today for the first 10 people…the webpage is almost ready and the regular cost will go to $197 once the 10 spots are taken.
 
PROGRAM #2
 
You need to eat BETTER to support your fitness goals,
If you are like most people, you probably spend hundreds (if not thousands of dollars) on products that simply didn‘t produce any results.
But the truth is, there is really only ONE way to accelerated pure fat loss, and that is to…
Create a Massive Calorie Deficit Through Calorically Expensive Workouts and SMART Low-Calorie Intakes.
Let‘s do some simple math. Don‘t worry; there is no need to take out your calculator. We‘ll try to keep it simple.
A pound of fat is 3,500 calories. To lose a pound of fat, then you will need to create a 3,500 calorie deficit. You got 7 lbs of fat to lose? Make that 24,500 calories. There is no shortcut around that.
Based on that number, we know that fat loss occurs when the body is in a negative calorie balance (in other words, when you are burning more calories than you are consuming).
 
Now, unfortunately things are not quite that easy. The body won’t immediately dive into the fat stores for fuel since that fat storage is used for survival. When you’re starving, it needs those fat stores to stay alive so it’s going to fight to preserve them.
The body will first turn to two other places in the body.
Place 1: Glycogen from Muscle and Liver
This is essentially the muscle storage form of carbohydrates that you have in the body that is used primarily when exercising. But, in times of a calorie deficit, if energy is needed, it will be used up as fuel.
Place 2: Muscle Tissue
The second place the body can go for energy in times of need is your muscle tissue. Now, this is what you DON’T want. Muscle tissue, as we’ll be discussing in great detail throughout this manual is what will keep your metabolic rate humming along.
 
program is designed to have a concern for muscle development to keep it in a state of positive protein synthesis.
In other words, when your body knows it needs to maintain that muscle mass for your high intensity workouts, it will by pass this source of fuel and then it will move on to it’s third place.
Place 3: Body Fat
B-I-N-G-O! We have a winner!
Now we’ve got you where we want you. You’re burning off that body fat like wildfire and are getting leaner by the day.
So to sum up…
Our goal is to:
First, deplete the muscle glycogen levels so that place one doesn’t exist.
 
Second, to perform our ―Calorically Expensive Workouts‖ so your body knows it can’t turn to muscle tissue for fuel,
 
Third, which is then going to send you into the right place for fuel – body fat.
That is what will produce the end result.
In order to accomplish step one – deplete the muscle glycogen levels, that’s where your
 
―SMART Low-Calorie Intakes‖ and ―Calorically Expensive Workouts‖ come into play.
By utilizing our strategic system in place, you’re going to quickly use up all the muscle glycogen storage.
 
 
Bottom Line: The RATED “R” Carb CYCLING Meal Plan.
 
Get Your 30 Day Custom Plan
Get All The Bootcamp Classes and Rated “R” VIP Classes
One Private consultation to plan your meals
One one One Private training session
 
One payment $495
or
2 payments of $257 (made 2 weeks apart)
 



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

Wings, Beer and More Classes

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Hi there,
 
It’s Super Bowl Sunday….let’s be real
 
Keep the beer light, the chicken wings grilled, and you don’t need to put cheese on everyhing.
 
Stay focused with your eating all day and drink you water and you will be fine.
 
Plus you will burn, burn, burn tomorrow…
 
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
-Bruce Lee

 

 
I have been looking to add MORE classes, but before I do…and since more classes would help you..I want to know your thoughts
 
I’m thinking of adding a 4pm class: Mon-Wed-Fri
I’m thinking of adding to Specific classes:
The 300 and the 1,000 CalorieWorkout 2-3 times per week
 
 
We need to kick up the Fat burning and the training needs be stepped up!
 
 
So let me know your thoughts…reply to this email with any other suggestions.
 
 
 
Have a Gret Sunday, hope your team wins!!
 
Rafatel
Rated “R”
 
PS: Are you ready for Bootcamp tomorrow?
Not signed up yet?
 
 
 
 
 
 
 
 
 
 
 
 
 
 
_
 



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

Superbowl Saturday Workout

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Ok People

So Every Saturday morning at 9am

I offer a “SPECIAL” workshop

We have had:

  • The ALL ABS Bootcamp
  • The 1,000 Calorie Challenge
  • No More Flabby Arms
  • The Cellulite Removal class
  • Butts and guts
  • and more

These classes are always New and part of the VIP program or what ever other program we have going on that month…everyone is welcomed to come and the cost of the class is $21 per person

This Saturday since it is the Saturday before the Super Bowl…I figure we give you some room to eat like a champ on Sunday after training hard on Saturday…YES or YES?

But I also want to see what you would prefer…I have 3 potential classes for Saturday, what I want you to do is Vote for the class you would want the MOST, click the “Like It” button below the video if you have a Facebook page and type in the name when the window to comment opens, if not post it in the comment box on the bottom of the screen.

I will announce the class that get’s the most vote tomorrow morning and you can purchase your spot….(if no matter what class we have you want come, you can purchase your spot by click here)

HERE ARE THE CLASSES:

THE 300 (Bootcamp Style)

Spartacus: Blood and Sand – Gladiator Camp

CAVEMAN TRAINING:


 

People…It’s Thursday Feb 2nd (Groundhog Day) and Tires Will Be Everywhere today….

Not a member at Bootcamp Yet?

You can get 10 Anytime sessions at $160
 
 
(change the quantity to but multiple 10 class packages)

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Weight Loss Companies vs Bootcamp

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Let’s Put ALL the Cards on the table

 

My Bootcamp offers a $97 Trial offer and $197 Month to Month Option for Unlimited Use of My program.

We offer

  • The MOST Up To Date Metabolic Training in South Fl
  • Advanced Workout concepts that Maximize Fat Burning
  • Short High Intensity Workouts that offer Max RESULTS
  • Nutrional Information using true human biology for Caloric manipulation that offer the most hormonal balance.

BOTTOM LINE: We Know Our Stuff, It Works and There Is NO Questioning it

Weight Loss Companies:

Charlotte Russell, chief development officer at Dr. G’s Franchising, said buyers are attracted to the company because it does not require owners to be involved in daily operations, and the weight-loss program has shown great results.

The clinics, which utilize nurses, wellness coaches and part-time doctors from a staffing company, examine patients and create individualized weight-loss plans. These plans usually involve medication, supplements, diet and exercise.

According to Dr. G’s Franchising, the medical weight-loss treatment costs $79 to $399 a month, depending on the services required for the individual and the length of treatment time.

 

WHAT THAT MEANS: You get a Part time Doctor put you on a low calorie plan, sell you a bunch of Supplements and tell you to work out anyway for $400 per month…No workout Included

L. A. Weight Loss

(This is right off  http://www.epinions.com/ )

Pros:They won’t charge you for a paper diary where you can write down your foods
Cons:Extremely expensive and pushy. Supplements NOT approved by FDA. Bars high in calories
The Bottom Line: Avoid this plan at all costs.

Unless you enjoy being ripped off, stay away from this place. I worked at LA Weight Loss for two years before I had to leave because I felt so horrible about what I was doing to my clients.

First of all, the minimum program amount is $450. That is if they are running a special for $7/week and you only need to lose 10 pounds. If you need to lose 50, you are looking in the range of $600-$750. These prices are at $7/week and $9/week respectively. However, that is only for the program. On your second visit, they will hit you up to buy their “special” LA lites. These are actually only protein bars that have more fat and calories than bars that you can get at the grocery store. Plus they are about twice the cost.

Now, LA Weight Loss will guarantee your weight loss if you eat their bars twice a day and come into the center 3 times a week. If you fail to do either, even once, your guarantee is null and void. Here’s the breakdown: If you need to lose 10 pounds the bars will cost $750, if you need to lose 50, they will cost $1140. This is if you buy them in bulk for $10/box. If not, the normal cost is $15 per box which will cost $945 for 10 lbs and $1710 for 50 lbs. So you’re basically looking at a program that will cost at the very least $1200 for 10 lbs and $1800 for 50.

This is all for a program that is going to tell you the same thing as weight watchers. No counting points, but eat 2 protiens a day 3 fruits, etc. They tell you that the program is tailored specifically to you, but it is not. LA Weight loss has about 8 different colored plans. The amount of weight you need to lose depends on what plan you will be on. Beware of the supplements. They are not regulated by the FDA and can be dangerous.

Tee counselors are not actually counselors. They are merely salespeople that work on commission. Again, this is the only way I can feel better for all the people I ripped off when I worked there. STAY AWAY!!

WHAT THAT MEANS: MORE SUPPLEMENTS (bars) No Supervision Except from Sales People THOUSANDS OF $$

 

LET”S DO ONE MORE, In case You Did Not Yet Understand

Food Delivery Plans

Plan Cost Cost per pound of weight loss Avg. pounds lost per week Cost to lose 20 pounds
In The Zone Delivery $40 to $50/day + $10 delivery charge $280 to $336 1 to 1.5 $5,600 to $6,720
Jenny Craig $30 for 30 days + about $140/week for food $96 1 to 2 $1,910
eDiets Fresh Prepared Meal Delivery $110 to $140/week
+
$22 shipping		 $86 to $105 1 to 2 $1,716 to $2,106
Bistro M.D. $145 to $180/week
+
$25 delivery		 $76 to $101 1 to 3 $1,525 to $2,025
Nutrisystem $299 to $329
for 4 weeks		 $60 to $66 1 to 2 $1,196 to $1,316
Medifast $75/week $15 to $38
(plus groceries)		 2 to 5 $300 to $750
+
groceries
 
 
STILL NO EXERCISE….
 
2 Weeks Ago I offered a NEW PROGRAM: Extreme Fat Burning 101!
 
I was ONLY Offering 7 Spots (ALL 7 Spots Were Taken)
Of the 7 Spots 2 People Started right away, the other 5 started shortly after.
 
The 2 People that started have weighed in and are Both down 10lbs…in 2 weeks!!
 
A strategic Meal Plan, That Includes A cheat Day with Pizza and Burgers….
I am projecting 20-30lbs of Real weight Loss…Not BS programs with bars or supplements
 
I AM OPENING Up this program today for 5 More People TODAY
 
Here is what you get:
 
7 Weeks of Access To All My Bootcamp Classes
My Extreme Fat Blasting Menu Plan (This is the real deal, I’m not holding anything back)
Private Group Training Class Saturday,This will be ONLY for people in this Group. 
 
The time for these meetings/training sessions will be based on the BEST time for the group. I will be working  with everyone in these classes.
Regular phone and email support to remain focused.A Private Webpage so everyone can maintain Support for each other.

So again, you will get 7 weeks of Bootcamp (A $400 Value), 7 Private Group Training (A $900 Value), The Extreme Fat Burning Menu and Meal Plan (A $175 Value)

 

You can get it all for One Payment of  $897 CLICK HERE TO BUY

or

2 Payments of $475 made 30 days apart CLICK HERE TO BUY

 
If you have questions…what ever they are, send them my way or Post them below
 
 

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Super Tuesday Fitness Motivation

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It’s Super Tuesday People,

I am ready to Rock an roll at Bootcamp tonight!!

I have 10 AWESOME Quotes for you:

1. We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
- Aristotle

2. The best way out is always through.
- Robert Frost

3. Do not wait to strike till the iron is hot; but make it hot by striking.
- William B. Sprague

4. Great spirits have always encountered violent opposition from mediocre minds.
- Albert Einstein

5. Whether you think you can or think you can’t, you’re right.
- Henry Ford

6. I know for sure that what we dwell on is who we become.
- Oprah Winfrey

7. I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.
- Michael Jordan

8. You must be the change you want to see in the world.
- Mahatma Gandhi

9. What you get by achieving your goals is not as important as what you become by achieving your goals.
- Goethe

10. You can get everything in life you want if you will just help enough other people get what they want.
- Zig Ziglar

 
 
 
 

I was combining 2 burpee variations I’ve been working on and my brother caught this on film:

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The top 5 healthiest condiments (and the WORST)

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Hey there Bootcamper

I have a Cool NEW Post for All my South Florida Bootcampers:

The Top 5 Healthiest Condiments (and the WORST)

 

healthy or unhealthy condiments

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best seller:  The Truth About Six Pack Abs 

I’m sure you can think of all sorts of condiments that are obviously NOT healthy…

What about Mayo?  Sorry…

With processed refined soybean oil as the main ingredient in most mayos, there’s NOTHING healthy about mayonnaise.  It causes internal inflammation and harms your omega-6 to omega-3 balance with excess omega-6 fats.   Tartar sauce has the same issues as mayo.  If you can find a mayo made with 100% olive oil instead of soybean oil, this would actually be a healthy choice.

Ketchup?  Not quite…

Yes, ketchup is made from tomatoes so it does contain the beneficial nutrient lycopene.  Unfortunately ketchup has a high % of sugar, and most brands are made with nasty high fructose corn syrup.  Not good.  Hey, I’m a ketchup lover myself, but I just try to keep the quantity small to minimize the sugar intake.

Barbeque Sauce?  Nope…

BBQ sauce is actually worse than ketchup because it has higher levels of sugar or HFCS and lower levels of actual tomato.  Strike 3 with BBQ sauce.

Salad Dressing?  Not most store brands…

As you know from this salad dressing article of mine, there’s not much healthy about most store bought salad dressings…most contain HFCS and soybean oil or unhealthy canola oil as the main ingredients. 

Most “fat-free” salad dressings are simply loaded with extra sugar.  Plus, remember that you need a good fat source to go with your salad to help absorb the vitamins and minerals in your veggies, so fat-free dressing is not a good option.  Even most salad dressing brands that claim to be “made with olive oil” only have small amounts of actual olive oil, while unhealthy soybean or canola oils are main oils used.  Instead, follow my healthy salad dressing recipe if you want a lean healthy body.

So, what are the top 5 healthiest condiments?

Below, I give you my top 5 picks for the healthiest condiments for a lean healthy body.  Sure, there might be a few others not on this list that are also healthy, but these are my top 5 picks:

1. Mustard

That’s right… mustard is absolutely one of the healthiest condiments!  First, it has no added sugar.  Also, mustard seed itself is a source of powerful antioxidants.  In addition to the antioxidants in the mustard seed, most yellow mustards also contain turmeric (one of the healthiest anti-cancer spices) and paprika, which both contain powerful antioxidants as well!

2. Guacamole

I know, I know… when do I ever stop talking about avocados and guacamole.  Sorry, it’s one of my favorite foods, and I eat avocados or guac just about every single day.  At this point, I don’t think I need to explain why Gauc is healthy, as I think everybody knows this by now… but a quick recap:  lots of healthy fats (that satisfy your appetite and regulate hormone balance), lots of fiber, and plenty of vitamins, minerals, and antioxidants.

And creamy guac just makes anything taste better!  I put it on eggs, on burgers, on chicken or fish, or just eat it with veggie sticks.  If you buy pre-made guac from the store, just be sure to check the ingredients and make sure it doesn’t have added trans fats or other artificial ingredients.  But it’s so simple and fast to make fresh guac, I don’t know why anybody would buy pre-made guac.

3. Salsa

Although ketchup was on the unhealthy list due to the sugar content, salsa makes the super healthy list as it almost never has added sugars if you get a good brand.  Salsa is mostly just vegetables so it’s hard to go wrong.  I like it on my morning eggs for variety sometimes.  I also like to mix salsa half and half with guac for a delicious party treat!

And if you’re a ketchup lover and want to reduce your sugar intake, just try salsa instead for a much healthier option.  Trust me… salsa on a burger is just as delicious as ketchup on a burger.

Just remember that the corn chips that people generally cram down their throats with salsa are NOT even close to healthy.  Corn chips are almost always fried in a heavily refined omega-6 oil such as corn or soy oil, and are inflammatory.  Plus, most corn used for corn chips is genetically modified.   Organic corn chips are a small step in the right direction (this ensures it’s not GMO corn), but I’d still try to keep the quantity small if you’re going to eat corn chips with salsa. 

4. Hummus

Hummus is mostly just chickpeas, tahini, garlic, lemon, and olive oil, and is easily one of the healthiest condiments or as a separate snack by itself.

The main thing to look for when buying a good hummus is to make sure it’s made with olive oil and NOT soybean or canola oil.  Unfortunately most brands use cheap soy or canola oil, but if you’re a label reader, it’s easy to find a brand that uses solely olive oil.

One of my favorite snacks is just veggie sticks with hummus.  However, hummus is also a delicious condiment to go with sandwiches, on top of meat dishes, etc.
 

5. Pesto

Pesto is generally a mashed mix of garlic, pine nuts, basil, olive oil, and grated cheese.  It’s a great source of healthy fats and also powerful antioxidants, mostly from the garlic and basil, but to some extent from the pine nuts and olive oil too.

Pesto goes incredibly well with sandwiches, on meat dishes, or surprisingly, even on eggs. 

There’s one more condiment we didn’t cover yet that you might be wondering about…

What about hot sauce?  Actually, hot sauce is fairly healthy.  Most hot sauces don’t have added sugars.  And the hot peppers are actually good for you too and could even cause a slight and temporary metabolism increase.  The only drawback to most hot sauces is a moderately high sodium content.   But unless you go nuts with loads of hot sauce on every meal, the sodium content in hot sauce will not be an issue. 

So now that you know 5 of the healthiest condiments, don’t be afraid to indulge next time you need one of these tasty additions to your meal.  Feel free to share this article with your friends and family below… 

  5 Odd foods that KILL abdominal fat?

 

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The NEW 28 Day Flat Belly Formula

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Hey there,
 
For the last 6 months I sent  emails telling you all about
the new accidental discovery I made with a few of my
personal training clients (who I used as test subjects)
…that’s code for “Guiana pigs” and how I just TESTED it AGAIN  and AGAIN
 
The BIG discovery I made was a new and faster way to
burn belly fat and get flatter and a more define mid section.
Since sending those email out I go  a boatload of
responses from people who wanted to be in the  ”beta test group” I was doing to validate my belly
fat burning discovery.
 
Actually, I was a bit overwhelmed with how many
people replied back so quickly and asked to be in my
beta test group.
 
And considering I just took 90 people through this program
you should pay attention
 
So I’ve finalized the program tested it 5 times and Found the changes I needed to make and here’s how it’s
going to work.
 
- I’m calling it the “NEW 28 Day Flat Belly Formula”
 
- The entire program is only going to be 28 days long
It’s in the name :)
 
- I’m going to provide you with a done for you meal
plan crafted to help you increase your metabolism and
burn fat. (This is NOT a diet, it’s a 28 modified meal
plan where all you have to do is read it, and eat it.
 
- You’ll need to workout with me 2 times per week
in a group setting during the 28 day program
 
(Tuesdays at 6pm and Fridays at 6pm at my facility [2400 W 80th St Unit #7 Hialeah])
and do your assigned weekend homework.
 
- The workouts will be challenging, even hard at times
but never impossible. And you’ll always have motivation
and accountability from me and the rest of the group.
 
- Here’s the best part… even though we’re going to work
on burning belly fat and flattening and defining your
abs, we’re not going to do just abs exercises.
(imagine that, a sexy mid section and a flat belly without
doing traditional ab exercises).  We are Going to REALLY Kick it up
 
- At the end of the 28 day you should see weight loss of
8-12 pounds and flatter, more defined mid section.
(you’ll probably drop a clothes size or two)
- The program starts Tuesday January 31st at 6pm
 
Now, typically my clients pay around $257/month or more
to join my bootcamps, and at least $900 per month for me to work with them one on one.
 
But since this is going to be the 1st  time in 2012 that we run this 
I’m going to only
charge $147 bucks for the entire 28 day flat belly training
program AND meal plan.
But there’s one small catch to all this…
 
I’m only taking on 15  people for the group because
I want to be sure that I can give each individual participant
plenty of attention.
 
*5  Spots Have Already been taken!
 
So if you want fast fat burn, and a better looking mid section
in only 28 days, and if you’re not afraid of a little hard work
and can put in 2 days per week at my facility and 2 days at home
 for just four weeks then this
may be the program for you.
 
To lock in one of the 10 spots for yourself simply click on the link
below so that you get in on this amazing program.
 
 
Committed to your fitness success,
 
Rafael…
 

 
P.S. There are only 10 spots left for the 28 Day
Flat Belly Formula training program that starts this
coming Tuesday January 31st and this email is going out to everyone
on my list, so >>Click Here To Be One Of The 10<< to secure your spot.
 
 
 

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