Archive for July, 2012

tip of the day…July 31, 2012

July 31, 2012


Our weekend beach workout and BBQ was a huge success!  As usual, I had a blast….it gets better every year!  Thank you to all those who came out and contributed in so many ways…. the day was wonderful because of you!

We posted some pics of the event on our Facebook bootcamp page….check them out and become a fan if you aren’t already,




tip of the day…July 30, 2012

July 31, 2012


Here is some great info I found in FITNESS RX magazine for making the most of your workouts and maintaining those muscle gains:

5 Rules for Post-Workout Nutrition

Some people call the time after the workout the “window of opportunity.” As time elapses, this window begins to close, ruining your chances for a full recovery. Research suggests that consuming your post-workout meal within 30 minutes to one hour of training will ensure you are getting the most benefit out of your time spent in the gym! Consider the following five rules for post-workout fueling to enable proper muscle recovery and repair for a lean and firm hard body!

Rule #1: Make it Liquid. The key to your post-workout nutrition is ensuring a fast delivery! Therefore, it must be liquid; this will ensure rapid digestion and delivery of the important hormones that are necessary to stimulate the muscle growth and repair process.

Rule #2: Pack it with Protein and BCAAs.
 Following an energy-draining, muscle-tearing workout, one of the most important nutrients you need to consume post-workout is protein. In terms of quality and bioavailability, whey protein isolate (WPI) or whey protein hydrolysate (WPH) are excellent choices. Both are extremely fast-digesting proteins and highly soluble, which means they can kickstart the repair process quickly!

WPI and WPH also contain a high concentration of branched-chain amino acids or BCAAs, which are considered the building blocks of muscle. They are critical for driving protein synthesis, reducing protein breakdown, and stimulating the release of insulin. Insulin is an anabolic hormone responsible for building various energy molecules in the body and preventing the breakdown of muscle following a hard workout.Several studies suggest that BCAAs can help delay fatigue and the onset of muscle soreness, as well as the markers of muscle damage associated with intense exercise. By ensuring that adequate amounts of the branched-chain amino acids are available to your muscles after training, you can delay fatigue, guard against training-induced muscle breakdown, and expedite recovery. WPI and WPH also contain a high proportion of the BCAA leucine, which is one of the most important because of its ability to directly stimulate muscle building by activating a major complex in the protein synthesis pathway called mTOR. Research has shown that leucine has a positive effect on protein metabolism, increasing the rate of protein synthesis, and decreasing the rate of protein degradation after intense training. Aim for a serving of 20 to 30 grams of whey protein that offers up a high concentration of essential BCAAs in every serving.

Rule #3: Become a Sugar Baby. Although you might be tempted to skip out on the carbohydrates, especially straight up sugar, it is actually necessary to drive protein and nutrients into your depleted muscles! Your post-workout meal should contain a source of high-glycemic carbohydrates, such as dextrose, sucrose or straight up table sugar! Sugar is easily digested and can quickly raise blood sugar and, hence, insulin levels. The elevated insulin levels will help to drive fuel into the muscles to help replenish lost muscle glycogen, and will also stimulate muscle synthesis and repair! Try a carbohydrate powder that can be easily mixed with your protein powder. Consume a 2:1 ratio of carbohydrates to protein for best results.

Rule #4: Hold the Fat and Fiber.
 Simply put, fat and fiber slow down digestion. Therefore, if you combine fats or fiber with the two needed components of your post-workout meal as mentioned above, protein and simple carbs, you will only be slowing down their digestion— which, of course, is the exact opposite of what you want to happen.

Rule #5: Grab Recovery Essentials.
 Be sure to add glutamine and vitamins C and B to your post-workout recovery plan! Supplementing with glutamine can reduce the amount that is robbed from the muscles during training. It has also been found to decrease neutrophils, which cause cell damage, and preserve muscle tissue and have a direct effect on protein metabolism.

tip of the day…July 26, 2012

July 26, 2012

Hey ladies!

I’m curious to know your thoughts on this:–oly.html ??

Is it fair to criticize??


tip of the day…July 25, 2012

July 25, 2012



tip of the day…July 24, 2012

July 25, 2012


Remember this weekend, Saturday, July 28, is our Annual Beach Workout & BBQ!  Please be there at 10am so we can get started before it gets too hot!

It’s at Crandon Park, North Beach, shelter #7, closest to the parking lot and near the baseball field.  We shall have a blast!  Your family can come and hang out until our pot-luck BBQ starts at around noon!  There’s a sign-up sheet in circulation if you are attending and want to know what to bring.


I can’t stress this enough, that if you don’t understand how to push yourself beyond your comfort zone, you will never get the kind of results you are hoping for!!!
If you go through a workout and think to yourself, “Wow, I really could have pushed harder than that” or “That wasn’t so hard at all”, then you are NOT pushing yourself hard enough!  You need to push to failure, meaning until you can no longer do another jump squat or another military push up!  You need to push yourself beyond what your brain is telling you, and test yourself to see how far your body will allow you to go before it can no longer do another repetition!!

No workout should ever be easy, even the simple workouts can produce great results if you push yourself to failure! Here is a scenario of what I am talking about…

You’re doing jump squats and Coach Lorraine yells, “Come on, 15 more seconds!”
Are you the type to stop or slow down, or are you the person that increases the intensity and speed of the jump squat to try and get as many in as possible during those last 15 seconds no matter how much your legs are screaming at you?

Need I tell you which mentality will get you results??

Go into every workout like you’re going to give 100% and you will discover that you are much stronger than you thought you were!


Schedule & instructions for tomorrow

July 21, 2012

Ladies, I put all your names in a name shuffler, and here is a screen shot of what I got.  If you prefer to come later in the day or don’t mind coming later, PLEASE email me ASAP as we have some requests from people to come in earlier.

Please try to come at your time so we don’t have too much chaos.  You can hang out afterwards – we’ll have wine and cookies, lol!!

Remember to bring cash for the stylists and bring your accessories, flowers, bandanas, etc..

Print the pin up photo and bring it with you to give the hair stylists an idea of what you want.  REMEMBER, come with dry, clean hair.  Do not straight iron.

If you are undecided between outfits, bring them all!

6:30am johanna
 7:30am yanelle
8:30am ruby
ann marie
9:30am karynna
 10:30am marcia
11:30 gio
12:30pm roxana
1:30pm jessica


July 20, 2012


1.  PLEASE email me your outfits ASAP,

2.  Also, I want you to keep following your meal plans.  We’ve decided against the carb depletion because a lot of you are looking very lean and we want you full of energy on Sunday!  Just keep working out hard and eating clean!!

3.  I am going to schedule 4 people per hour.  This will be done at random.

tip of the day…July 19, 2012

July 19, 2012

Hey ladies!!

How is your day so far?  Remember, if something out there is making you unhappy, CHANGE it!  If you cannot change it, then change the way you’re perceiving it.  Always try to stay happy and positive.  It’s good for your health!

So let me ask you something:

If you had to write your obituary today… what would it be like?
If you don’t like what it would say… then get moving and do something worth writing about!

Go ahead and think about this.  Take 5 little minutes out of your day and analyze who you are.  Let this be a goal-setting guide to better yourself in every way, physically, mentally, spiritually!  DO IT!!

I need to see your pin up picks ASAP.  Choose one that you want to bring to the photo shoot so the hairstylist/make up artist and photographer have a guide.
Also, please no costumes.  Although they are cute and look very much from the era we are going for, I want the calendar to be consistent.  I prefer vintage clothing with the pin up hair and make up.  Again, you must send me your photos of your outfits so I can OK them.

I am very excited about this project.  I must say again, that although not everyone is getting a shot at this, all those who made it to then end are all winners in my books!!  It was not an easy journey.  I hope you have all learned a thing or two about how far a little discipline can take you.    Thank you for being a part of this!

We have our annual beach “what a killer” workout next weekend, Saturday, July 28th at 10am sharp at Crandon Park.  We’ll be at shelter #7, which is close to the baseball field and parking area.  Please comment on here if you’re going, if you haven’t already done so on the Facebook event I created.  Also, let us know what you are bringing for the pot luck feast we are having afterwards.

We still need coolers, burgers,  napkins, among other goodies.


The last bunch….

July 18, 2012

21.  Elizabet Narciandi
22.  Shelby Gabino
23.  Jackie Gonzalez
24.  Patricia Toledo
25.  Roxana Infante
26.  Viviana Aspuru
27.  Cosette Cruz
28.  Gabby Rivera
29.  Isadora Velazquez
30.  Gioconda Castillo
31.  Yeney Ramos
32.  Audrey Reyes
33.  Jessica Cruz

Ladies, please email me your photos ASAP so I can OK the look and the pose.  I need to hear from each and everyone of you before Sunday.  You can email the photos to  Put PIN UP as the subject header.


ALSO want to mention that it was so disappointing not to see you more of you at the last photo session for the ‘after’ pics.  Many of you would have made this list had you been present to get your photos taken =((

In tomorrow’s email….  CARB DEPLETING.  PLEASE KEEP YOUR STRICT EATING HABITS UNTIL THE END!!  It really is crunch time now!

The next 10…

July 18, 2012

OK ladies, start looking for your pin up favorite and send it to me via email ASAP so we can get the ball rolling!!  We will be doing the shots on a plain white background and incorporating an aspect of fitness into each pic such as a dumbbell on the side or an medicine ball.  You can smile this year!!!  LOL!!!!

11.  Rubi Vilarino
12.  Lillie Sabogal
13.  Azucena Avellan
14.  Jennifer Williams
15.  Marcia Diaz
16.  Maily Picciuto
17.  Yordana Alayon
18.  Yanelle Martinez
19.  Leira Alamo
20.  Tania Garces
More news….
-Please bring CASH ONLY for the hair/make up services.