Tuesday, September 22, 2009

The South Florida Fitness Weekend Retreat

The South Florida Fitness Weekend Retreat
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Friday, September 18, 2009

What's Changing at Boot Camp?

Good Morning


-=- Confidential South Florida Fitness Boot Camp Communication -=-


Friday, September 18, 2009 10:15:03 ET

We are changing EVERYTHING on http://SouthFloridaFitnessBootCamp.com

What are We Adding?
A Wedding or Bridal Boot Camp Page
Changes in Start Dates
Price Increases for NEW Campers
The Boot Camp Challenge
The Boot Camp Weekend Getaway
The BootCamp-O-Meter (with prizes and level changes for Boot Campers every month)

Everything will change between MONDAY September 21st and Wednesday September 23rd

So Lock into any programs we have now, before they are gone...

And to reward you for fast action I am re-opening Last Months August Abs promo until the New site is finished

The OLD site will self-destruct shortly. Good luck...

Here is The August Abs promo:
Our Regular Camp Cost is $249 for 4 weeks...
You get Boot Camp 3 times per week at ANY location for 4 weeks...

Join Here ==>


(Here is the 30% OFF) COMMIT to Boot Camp NOW and Only pay $175*, same deal 3 times per week...4 weeks...ANY location and never have to renew again...

Get It Here:

*(this one get billed automatically every month and you are free to cancel anytime)

Yes, You will be locked in to that $175 per month rate, and you renew via credit card every month electronically...you don't have to remember to do it.

And when you want to stop...you can cancel anytime...

All the best,

Rafael Moret

PS This Will not be available Monday => COMMIT to Boot Camp NOW and Only pay $175*, same deal 3 times per week...4 weeks...ANY location and never have to renew again...

Priority Encrypted Channel will remain open for further

PS: BIG Prograde Nutrition Sale Ends Tonight

Just a very quick reminder that Prograde Nutrition's BIG Back to School Sale ends tonight at 11:59pm EST. A couple quick points about that:

You can save 10% off ALL of their products TODAY so I highly recommend you stock up now. They rarely do these BIG sales. There's no better time to find out for yourself just how kick butt Prograde Nutrition products are. I know the guys that started the company and they have gone to great lengths to create quality products you can trust.

All the details about the sale, including your special coupon code, can be found right here:


Monday, September 14, 2009

4 Cheaper Ways To Stay Healthy

Hi Everyone!!!

Hope you had a good labor day.

A lot of News..First, giving you a heads up that tomorrow starts our Back To School Sale: http://clicks.aweber.com/y/ct/?l=FRbFF&m=1aQ_mwutpz64dv&b=r.GTGdCrcaJx5zpNWUy6UQ

The Boot Camp Challenge is COMING!Everyone will be able to participate and we will have ALL kinds of PrizesNEXT... The Fitness Weekend Retreat is in the works.. Join us in South Florida for a Weekend of Workouts, Boot Camps, Fat Free Cooking Classes, Massages, Lectures and more..

To Your Health,
Rafael Moret


South Florida's PremierHealth & Fitness Expert
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Staying Healthy, on the cheap
The one thing no one has enough of is money. So I'm going to show you how to have more, while still being able to stay fit and healthy...

Grow Your Own - Growing your own vegetables is a great way to save on organic food from the store, which is usually quite expensive. Having your own mini-farm; in your yard is also fun and a great way to burn calories too.

Don't Eat Out So Often - You'll be amazed at how much you can save by not eating out as often. I know you probably like to eat out, but fact is you can have same food, drink and company for a tenth of the price simply by staying in - so what are you really missing out on?

Set-up a Home Gym - You can get as good as new gym equipment from places like http://www.freecycle.org/ and http://www.cragslist.com/ for no cost. People just want to get rid of their exercise bike (or whatever) fast. A little hunting can save you lots.

Join a Fitness Boot Camp - A fraction of the cost of personal training with the motivation and accountability. Perfect if you know you're just not going to use that home gym, even if it was a freebie.
Now, how many other personal trainers do you know that are going to show you ways to get healthy without super expensive personal training?
- - - - -
Quote Corner
"Men do less than they ought, unless they do all they can." - Thomas Carlyle
- - - - -
Eat Yourself Thin
Pasta Chicken(Serves Two)
2 skinless, boneless chicken breasts1/2 can condensed cream of mushroom soup1 cup and 2 tablespoons water1/2 package frozen mixed vegetables, thawed1 cup rotini pasta
1. In a skillet, brown the chicken in oil over medium low heat until cooked through.
2. Remove chicken from skillet and set aside. Add the soup, water and vegetables. Heat to a boil.
3. Add uncooked pasta to soup mixture in skillet (the pasta cooks right in the soup!). Stir all together and cook over medium heat for 10 minutes, stirring often.
4. Add cooked chicken and cook another 5 minutes or until pasta is done, stirring often.
5. Serve.
Prep: 15minsCook: 15minsReady: 10mins
Amount Per Serving - Calories: 368 / Total Fat: 7.2g / Cholesterol: 68mg / Sodium: 627mg / Total Carbs: 40.8g / Dietary Fiber: 5.5g / Protein 36g
Recipe from AllRecipes.com
- - - - -
Special Offers:

==> http://www.dietas-y-ejercicios.com/

Wednesday, September 9, 2009

Can You Eat 18 Apples?

I picked up this post from Precision Nutrition...It's so Good ...I'm sending it to all of you...Think About How much are you working out??????????

(Join Boot Camp : http://www.results4sure.com/florida-fitness-boot-camp-locations.html )

I will ask you again at the end!!!!!!!!

What Are Your 4 Pounds Made Of
by Ryan Andrews, September 9th, 2009.

I don’t know what you had for lunch today, but I had 18 apples.

What do you think of that? You probably think I’m a glutton and have the GI tract of a gorilla.

But check this – a typical fast food value meal has the same amount of calories as 18 apples. 18! So I wanted to see what would happen if I downed the same amount of calories from apples.

Not pretty.

Yet I’ve had buddies knock back 2 value meals while watching Monday Night Football. And no, I haven’t seen any of them go through a bag of red delicious by the 4th quarter.

What does this tell me? Well, it tells me that Mother Nature has got your back.


Real food regulates appetite – so you don’t overeat
Real food controls blood sugar/insulin – so you can avoid energy swings and diabetes
Real food provides the best nutrition – so you can remain healthy for life
Real food has a sane amount of energy – so that you can’t accidentally overeat
Real food has a longstanding relationship with our body – so that our bodies know what to do with it
Energy density
This leads me to the world of energy density. Are you familiar with it? It’s the amount of energy (calories) per unit of food. Let me explain.

This is 200 calories of melon. This is a lot of melon. This is 200 calories of cheese. This isn’t very much cheese.

This is 200 calories of celery. Good luck eating this. This is 200 calories of a candy bar. Good luck NOT eating this.

Seeing a trend? It’s hard to rack up excess energy (calories) from whole, real, calorie-dilute foods.

Food poundage
Interestingly, research shows that most humans eat around 3-5 pounds of food per day. Indeed, as we approach 4 pounds of food intake for the day, most of us are feeling pretty satisfied.

Now, this can be 4 pounds of celery. Or it can be 4 pounds of candy bars. It’s not the food or calorie content that matters. It’s the volume/poundage that counts. And obviously, there are some big nutrient differences between celery and candy bars, right?

Now, let’s take some extreme examples of this…

4 pounds of raw veggies will provide 400 calories
4 pounds of raw fruits will provide 1000 calories
4 pounds of cooked whole grains/legumes provides 1600 calories
4 pounds of nuts/seeds provides about 10,000 calories
4 pounds of Lucky Charms, Pop Tarts, Cheese provides about 10,000 calories
Note: I’m showing calories only as a measurement unit to help illustrate a point. Don’t get wrapped up in the numbers.

People that struggle with body fat management tend to fill up on energy dense, processed foods. This means stored energy for later.

Translation: Fatness.

If we eat 4 pounds of energy-controlled, whole, real food – we get lots of nutrition with a calorie count that our body can handle.

What’s our poundage portion?
Most people in the U.S. are consuming (on average) the following amounts of food each day:

2.0 pounds of meat, dairy and eggs

1.5 pounds fruits and veggies

0.5 pound grains

0.5 pounds added sugars, fats and oils

= 4.5 pounds

= about 3,700 calories per day

What if we switched this around?

2.5 pounds of fruits and veggies

1.0 pounds of grains and legumes

0.3 pounds nuts/seeds

0.3 pounds meat, dairy and eggs

0.1 pounds added sugars, fats and oils

= 4.2 pounds

= about 2,075 calories per day (this isn’t really that much, especially if you’re physically active.)

Putting it to the test
I’m curious: what does a day of my food weigh?

How much my day of food weighs = 3.7 pounds

Foods – Clockwise, starting in upper right

2 lentil burgers, steamed broccoli

Peaches & blueberries

Raw buckwheat granola with hempseeds and flax

Roasted garbanzos & goji berries

Sprouted grain bread with peanut butter

Lettuce & kale

Celery, carrots, zucchini

Note: I was surprised it didn’t weigh more. The actual food weighs less than 3.7 pounds, as the food containers contribute to the total weight. I left out condiments like salad dressing and mustard.

Oh, and this was just a random day of eating. Some days I eat more, some days less.

What have we learned today?
If we prioritize and eat nutritious, real, controlled energy foods – there isn’t much room left for the energy dense, fake foods. You only have about 3-5 pounds to work with each day.

So… think about it…what are your 4 pounds made up of?

NOW...How much are you working out??????????

Join Boot Camp :


Rafael Moret,CSCS, NASM-Cpt