Category Archives: Uncategorized

4 Biggest Workout Lies You’re Telling Yourself

***Warning: DO NOT READ THIS if you are easily offended***

Lets face it, these days you’ll find no shortage of shameless lies and down right ludicrous claims put out there by weight-loss industry marketing “masterminds,” IE Shake Weight, Colon Cleanse and Exercise in a Bottle (pills),
to name a few.

(Before I forget: Gay Mens Boot Camp starts up again on 5/2 in NYC>>>>)

But for a change, that’s not who this blog post is aimed at. Actually, I would like to turn the microscope around on YOU. (Dun dun DUNNNN!) EVERYONE has the potential to get in shape no matter your past or current life situation. The problem is that we cling to our excuses, or our “STORIES” as ways to explain away our faults. Change your mindset, guys, and you can change your current state. It all STARTS with getting real with yourself, creating a plan and taking massive ACTION.

Allow me to sound a little harsh for a second…but I am sick of the excuses! So right now I’m going to expose the silly white lies (stories) we tell in attempt to make ourselves feel OK about why we are over here (where we DON’T want to be) and not over there (where we WANT to be.)

The top 4 workout lies you are telling yourself AND the no-nonsense solution for all:

1) “I don’t have time to workout”

Simply put, this really means “I DON’T WANT TO FIND THE TIME.” SOLUTION: Focus on what you can control, not what you can’t. Prioritize your life by eliminating time suckers (IE social networks, email, negative people dragging you down) and get serious about what’s important to you. Commit to a serious plan of 30-60 minutes of exercise early before work. Get up, get it done and be MORE productive during your day. Period. Early morning workouts have a natural “side effect” of cleaning up and eliminating the BS the night before because they force you to make smarter decisions about bed time, pointless happy hours, and mindless TV reality show-athons. GAY BOOT CAMP is at 6am. Lemme see you TRY to come up with an excuse for “not having time” for that!

2) “I Do abs EVERY workout b/c I’m trying to lose my stomach.”

If you’ve read any of our articles about the secrets to losing your stomach you will know that ab work DOES NOT spot reduce fat, it’s scientifically impossible and is probably the MOST INEFFECTIVE exercise to choose if you’re trying to decrease decrease your gut.

: To burn fat, your precious time is better spent doing heart pounding, sweat inducing exercise moves that burn massive calories and build lean toned (calorie incinerating) muscle. ORRRRR you can continue to just flex at the waist 20 times while in the lying down position (*sarcastic tone*:) See what I’m sayin? Try the moves in the video for getting a better ass or ripped sexy arms that we regularly in gay boot camp in NYC.

3) “I’ve tried exercising, it didn’t work for me.”

60% of Americans quit a newly started exercise routine within the 1st 30 days. (These people are holding on to those failure stories for dear life!) Often times people underestimate the consistency and effort it actually takes to make a lasting change due in part no doubt by the aforementioned lose-weight-fast scams seen all over TV, the web and magazines. Put it in perspective: it took YEARS of dirty eating habits, poor decision-making, and lack of commitment to get you to your current health state. To believe it will only take 3 weeks or even 1 month to undo the damage is a 1 way ticket to crazy-town.

SOLUTION: Set a realistic goal that is 2 months away; work backwards from there realizing that the SAFE average weight loss per week is 1-2 lbs with consistent exercise and total overhaul of your eating habits. Craft a OCD-like, DETAILED PLAN of action spelling out which days you will do what, for how long and with whom. Just like we exercise our muscles to gradually make them stronger and leaner, starting a healthy routine is exercising your decision-making skills & habits in order to become better at turning down those fries/packing your lunch for work/sticking to your workout routine!

4) “I only do long-duration cardio because I’m trying to drop fat.”

Look people, if you are still in this mindset then you are following outdated workout trends from the 80’s.

SOLUTION: In a world where no one has time for anything, short bursts of intense cardio-strength moves is not only a superior way to burn fat, (metabolic training Gay Boot-Camp-Style) it’s the most effective AND proven science for at least the past 10 years. Diversify your workouts with this kind of training and of course sprinkle in the other fun stuff like bike rides, running and the like. BUT, IF YOU DON’T CLEAN UP YOUR DIET in conjunction with the workouts, you are fighting a losing battle and may as well just take it easy for 45 minutes on the elliptical. (*Sarcastic tone*)

Granted, a lot of these “lies” you tell yourself is due in part to misinformation from either uneducated fitness trainers or you just following along with what everyone else is doing. Get yourself a serious plan of action and commit to making BIG changes. Read the rest of the no-nonsense articles on this blog because I uncover all of the BS out there and give it to you straight. If you are in the NYC area and want to kick your routine into high gear…

BOOT CAMP IS BACK OUTDOORS STARTING MONDAY 5/2 in the West Village, NYC on the Christopher Street Pier. We give you a plan, we motivate you to make a change, we have FUN. Only a few spaces left…! 646.454.0777



(Our TOP PICK this month)

We at Gay Mens Boot Camp are out there pounding the pavement  not only seeking out state of the art  muscle shredding workouts, but we are also finding the best of the best here in NYC for YOU!

Allow me to pass on!

This is THE most concise, up to date website if you want to be in the know.  Parties, networking events, shows, gay local business and the list goes on!

Check it out guys, let us know what you think!

Weight Loss Nutrition Webinar (Round 2 for those who missed it)

FOR THOSE WHO MISSED IT: we are holding the same webinar next Wednesday  9/8 LIVE at 7:45pm!

Thank you to all that were on the call last night! So many great questions answered powerful content uncovered by Rebecca and I!

If you didn’t get on the call, I apologize!  We underestimated how many people would be on the line and reserved too few spots.


Rebecca is nice enough to come back 1 more time and do this webinar with me again live NEXT WEDNESDAY, 9/8 at 7:45pm for all of you that couldn’t make it or weren’t able to get in under the wire.


A lecture that I give while sitting at my computer with a power point that you can see on your computer of interactive information that solidifies and reviews everything we are talking about.
1) Listen in over the phone. You will not be able to view the power point or ask questions however. All listeners in the webinar are muted, so all you need to do is listen on your headphones, on speaker phone or the old fashioned way – put your phone to your ear.   To gain access, call in on the number provided after registration.

2) Sit in front of your computer. You sit in front of your computer and listen from the speakers & watch as I guide you through the lecture and PowerPoint. You even get to see a little window with me talking to you! You may type your questions at any time on the side panel that shows up on your computer. Pretty cool huh!  To gain access, click the web address link provided after registration.

By attending, you will not only gain insightful edge to help you get a hold on eating for weight loss, but also have an opportunity to ask direct questions of Rebecca and myself during the call.  (You must be in front of your computer for this option.)

Again, please accept my apology if you were not able to get on last night’s Eating for Weight Loss: A No Nonsense, Ready to Use Formula.

Register here for round 2 call that will cover the exact same info live:
Happy Labor Day!

Grocery Shopping Tour Helps Gay Men Look Better Naked

If you are working out & STILL not dropping the Lbs… it’s time to TWEAK YOUR DIET!!

Guys, this info is the MISSING LINK between your workouts & how your body will look NAKED, quite  frankly.

TONIGHT 7pm, WholeFoods Tribeca, NYC. Register:

  • GATHER the knowledge on how to shop healthy so you can uncover your 6 pack permanently.
  • We DISPEL common myths about eating for weight loss: low carb vs low fat vs light… Which is best?
  • UNCOVER the TOP 5 ingredients for a FAT METABOLIZING meal that will have you in and out of the kitchen FAST.
  • Discover how to read labels in order to buy foods that supply you with ENERGY & BOOST your METABOLISM

YOU ARE BUSY! Forget reading tons of books or weeding through endless”hearsay.” FIND OUT THE FACTS all in 1 hour! We look forward to seeing you there!   REGISTER:

Ab Workout for Garbage Men

(Why Ab Gadgets & Gizmos are taking over the streets of NYC)

I just finished a sick run & leg workout on the Brooklyn Bridge.  As I was cutting through a side street in Tribeca, NYC I happened upon a true example of  the state of RIDICULOUS  TV gimmicks and tom foolery:

Looks like the latest CONSUMER SCAM was left out where it belongs…with the trash! Boys, for the last and final time: doing ab exercises DO NOT, WILL NOT, NEVER HAS & NEVER WILL burn fat off of your stomach!

QUICK TIP: Save time and boost insane amounts of energy by engaging in full body exercise that blast away as many calories at 1 time as possible! Why “bend at the waist” 20 times and  barely break a sweat when you can crank up your heart rate, burn your legs/chest/butt/shoulders AND love handles all WITH ONE TOTAL BODY MOVE ??

If you haven’t yet gotten the memo, these days it’s about working out  smarter, not harder. If you are still training one body part at a time, PLEASE WATCH THIS VIDEO on how to string together Upper Body muscle ripping moves and Lower Body fat blasting moves!

Enjoy boys!



Looking for a way to heat up with some hot guys this winter?

Want to finally drop those extra lbs that you gained over the holidays?

SICK of the gym and cant find the motivation to get back to your fitness program?

GAY MEN’s BOOT CAMP is officially indoors for the winter!

We start Monday January 18th at 6am! Only 3 spots left (right now at 2:36 pm Friday 1/15.) SIGN UP TODAY!!!

Top 5 Weight-Loss Foods (every hot guy MUST HAVE)

(Here’s my secret list of the TOP 5 FOODS every hot guy must have in his kitchen at all times:) text away!

Since this is the age of instant gratification, ie Twitter, Facebook, text message, BBMbush not paying attention (for a change) – who has time to figure out the BEST foods to eat to help you lose weight FAST?


Who has the time? I will tell you who… ME! Laura, The Body Transformation Expert (rather, YOUR body transformation expert.)

Without fail, at each and every  GAY Boot Camp/Nutrition Seminar/Grocery Shopping Tour/Dinner with friends/Meeting with my accountant – I get asked the same question: Just TELL me exactly what I should eat to lose weight. NO ONE, or very few people want to hear the philosophy behind it so that they can duplicate it when I am not around. “Just give me a list!” (I still tell them a little background anyway. I ‘m used to being tuned out at this point.)

So here ’s your darn list (and a little background) on the TOP 5 FOODS every hot guy (or “guy that’s trying to become HOT” ) must have in his kitchen at all times:


beans, beans, good for your heart...Forget the song you used to sing as a child “beans, beans, good for your heart…” What makes the bean a virtual super-food is that it’s high in fiber, it’s a complex carbohydrate, and it is loaded with protein. Having a high concentration of each of these in one beautiful morsel literally makes it one of the best choices when trying to eat to lose weight. Simply adding beans to an otherwise boring meal will keep you fuller longer (fiber), feed your muscles (protein), improve taste and promote healthy weight loss!

BUY IT LIKE THIS: Canned, be sure to get “no salt added.” Normal sodium content should be around 40mgs. Excellent types: Kidney, Garbanzo, Black, Soy, Pinto.
COOK IT LIKE THIS: There is little to no prep with canned beans. Straight out of the can and put right on top of food or simply warm them up for a few seconds and you are good to go.


barleyEach meal should contain 50% vegetables, 25% lean protein and 25% whole-grain carbohydrate. Barley is better choice than even brown rice or brown pasta because it contains a superior amount of fiber as compared to its counterparts. Fiber, quite simply helps metabolize fat (need I say more?) 
BUY IT LIKE THIS: Find it in the aisle next to pasta and rice. Appears like un-cooked rice.
COOK IT LIKE THIS: Prepare it just like rice – in water, boil until soft. Can also be used as breakfast in place of oatmeal, in stews, sprinkle on salads or as a substitute for any recipe that calls for rice.


The makeup of a healthy man’s diet should consist of 6-8 servings of vegetables per day. The darker the veggie, the good ole kalehigher the concentration of anti aging, anti-cancer, and anti-fat components it will contain. Kale is jam packed with calcium (who knew?) tons of other vitamins/minerals and FIBER. Hot guys eat tons of fiber! I cannot make this any clearer for you! Seek it out at every meal. The more foods you add to your diet that are high in fiber (veggies, whole grains, beans, legumes) the faster the other garbage you are eating will fall by the waist side (pun intended.)

BUY IT LIKE THIS: Found in the green leafy vegetable section. Looks like dark green lettuce.
COOK IT LIKE THIS: Use in place of lettuce anywhere – uncooked, in salads, sandwiches, or use in place of bread or wrap in your favorite lunchtime sandwich. Also, steam like spinach or sauté in light garlic and oil.


The BEST way to start your day (ie - eat this to lose weight) This little gem is a complex carbohydrate that is high in fiber. Because of its make-up you will stay fuller longer, and satiated. You’ll be awake and alert well into the morning after a bowl of this first thing. Be sure to pair it with a protein topping to maximize the benefits. Watch this video where I tell you why you HAVE TO combine protein and carbs in order eat to lose weight.

BUY IT LIKE THIS: In a canister in the cereal aisle, instant/quick oats are just as good as the regular. Avoid the fancy versions with added stuff (raisins, sugar, berries.) Just get “plain oat meal” add your own toppings and save TONS of calories/sugar/salt.
COOK IT LIKE THIS: SUPER EASY! Instant oats takes 1 minute in the microwave. Take a canister/bowl/spoon to work and eat it first thing or as a mid morning snack with fresh fruit or nuts on top.


"Waist" friendly, you can't make this stuff upProtein is muscle food!  They are packed with the good kind of fat which won’t clog your arteries, but will leave you satiated, improve your mood, and make you more alert. TONS of anti aging/anti cancer/anti heart disease/ant diabetic properties. Reach for nuts instead of simple starchy carbs as in crackers or pretzels and you will INSTANTLY feel a boost.

BUY IT LIKE THIS: If you can’t find a container of premixed unsalted nuts, make a mix yourself by buying a few small bags of pumpkin seeds, almonds , walnuts, flax seeds, cashews, dried cranberries, pecans, raisins, etc.
COOK IT LIKE THIS: Pre-separate into serving size baggies at the time you are creating your mix. This is an easy grab ‘n go snack AND helps you avoid eating 3-4 servings in one sitting. Keep them in your desk, in your pocket, in your cabinet at home.

To sum it up, most of you are not out there eating cheeseburgers and French fries every night. You are most likely a big step below that. I say “below” because each level down is a step cleaner on a scale of healthy eating. You should consistently arm your refrigerator with food that is the cleanest, most un-processed, as close-to-the-way-it-came-out-of-the ground or tree as possible. Beans, Barley, and Kale, Oatmeal and Mixed Nuts are 5 foods that are tops in their categories when it comes to eating for weight loss.


Laura Miranda MsPT, CSCS
Miranda Fitness Concepts INC