We are officially relaunching our 9am boot camp in Battery Park, NYC!
Starting Tuesday 9/11!
Class is Tues/Thurs 9-10am in Battery Park NYC.
We are also starting it off with a BANG >>>>>an end of summer Downtown Slimdown Contest! (more details to come)
Sign up here: 
Posted in Uncategorized
Tagged battery park boot camp, Boot Camp for moms, nyc boot camp, Tribeca Boot Camp
WHERE: Outdoors in Battery Park, NYC or Oceanside, Long Island
WHEN: 5:30-6:30am M/W/F, 1 Month, 12 Results-Only Workouts
WHAT: Crazy motivation along side empowered STRONG women, complete nutrition & lifestyle OVERHAUL, a 24 hour accountability and consistency BLUEPRINT, all serving up rapid RESULTS to finally shut down the self sabotage and pick up SUCCESSSSS!!!
WHO: All levels of women that want to permanently CHANGE your body, who are looking for a routine and TEAM to hold you accountable to COMMITMENT, & a ridiculously FUN and POWERFUL way to get your arms/abs/thighs looking HOTTTT!
WHY: To BE the change you want to see in YOURSELF. Focus on who you want to be, say it often enough, and your current reality will begin to manifest what you repeatedly THINK, SAY, & DO!
Laura Miranda MSPT, CSCS
Miranda Fitness Concepts, INC
http://www.StrongHealthyWoman.com
646.454.0777
It’s a rainy NYC afternoon but the good news is that a) running the rain makes me feel like Rocky so I just crushed a slick 5 miles yeaaaaa and 2) next week is supposed to be beautiful! (especially at 5:30am!
Why is that important?
Because Tuesday 5/29/12 marks the start of the SUMMER EDITION of STRONG HEALTHY WOMAN rapid fat loss Boot Camp!
WHERE: Outdoors in Battery Park, NYC or Oceanside, Long Island
WHEN: 5:30-6:30am M/W/F, 1 Month, 12 Workouts
WHAT: Results driven body transformation program, nutrition & lifestyle accountability & consistency education overhaul!
WHO: All levels of women that want a CHANGE, a KICK (in the pants) START, & a ridiculously FUN and POWERFUL way to get your arms/abs/thighs and mind ready summer!
WHY: It’s time to become THE BEST POSSIBLE version of yourself!
The proof is in the #s!
Last session the warrior-women of Battery Park lost a total of 114 Lbs and Oceanside dropped a stunning 111!
Strong Healthy Woman Boot Camp has kept the leading boot camp spot in lower Manhattan and Long Island with the highest # of participants for the last 4 years because we get RESULTS!
NO restrictive diets or cleanses. No stone faced trainers who scare you with torture.
YES Crazy motivation from empowered strong women, nutrition & lifestyle overhaul, 24 hour accountability and consistency education all serving up rapid RESULTS to finally shut down the self sabotage and pick up SUCCESSSSS!!!
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BUT DON’T TAKE MY WORD FOR IT….
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Watch>>>
or Read>>>
“I learned more about eating than I have in my life and I now think about what I am eating and the combinations of foods as well.
I did want to tell you however, since I have started boot camp, I went from a SIZE 12 pant to an 8 and can be comfortable in medium shirts versus the large that I was wearing. Overall since the beginning I lost 10 lbs. but more important I can run 3 – 5 miles in a clip and recently ran a 8:45 mile which I am proud of. Thank you for all types of success’s that you have given us.”
Jodi F — Dedicated Oceanside Boot Camper
“Thank you for holding the challenge this month. It pushed me to finally make the changes I needed to make in my eating habits. The time limit made me feel motivated. I had a goal and was able to do this plan for 26 days. This was a win win situation for me. I lost 9 pounds, and my clothes fit better. I am now motivated to continue on this plan. I started during the challenge working out every day. I used to just work out on weekends and at Boot camp. Thank you again!”
Mary K — Dedicated Oceanside Boot Camper
“Thanks so much for all of the meals, journals, motivating emails and for helping us along the entire way. I can’t tell you how “strong and healthy I feel right now!”
Leanne C– Dedicated Oceanside Boot Camper
“Thank you for this! I always enjoy your supportive and encouraging emails, coaching calls and wicked workouts! Good news is I’m 10 lbs lighter than this time last year and have maintained this weight for over 7 months with you. I’d like how I’ve tightened up and dropped a few more lbs for summer and certainly appreciate the track you got me on!”
Mary J– Dedicated Battery Park Boot Camper
CRUNCHES ARE DEAD. It’s time to shift away from older-than-old-school crunches & sit ups.
Enter my SMART dynamic core moves that will cause you to simultaneously feel the intense burn in your abs all while working your arms, legs & lower back! Yep, I invented a “total body ab workout”, Hollywood style. Have at it>>>
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Remember my golden rules for getting/keeping a FLAT STOMACH:
1) Abs are made in the kitchen (not in the gym.) It’s science. So get a little more focused on clean eating and your workouts will really start to SHOW.
2) Think about training your stomach in terms of your CORE instead of “abs.”
3) Your “CORE” is made of your midsection musculature, your lower back complex AND your glutes (butt muscles.) Train smart; don’t forget about the muscles you CAN’T see.
4) If you eat clean and train consistently with mindfulness on resistance training AND cardio, a flat stomach will be a secondary bonus of this highly focused healthy LIFESTYLE!!
Sign up for Strong Healthy Woman’s 26 Day Spring Slimdown Challenge and get your body SUMMER READY!! It starts Monday! Hey, it’s just 26 days…
Your Fanatical Fitness Freak,
Laura Miranda MSPT, CSCS
http://www.StrongHealthyWoman.com
646.454.0777
The biggest “loser” WINS! What do you have to lose besides unwanted pounds?!
This Spring Slimdown Challenge is for you if you’ve been on the fence about signing up, need a total weight loss KICK START or you just want to work your butt off for a summer-ready body while scoring some serious cash and prizes!
READ MORE ABOUT IT (and find out the prizes) >>>>>
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5 Minute ANYWHERE Workout
I was away in the Hamptons this past weekend and instead of skipping my daily workout, I figured out a way to stick with the plan.
In this video, find out how to ROCK that summer body whether you are on vacation, away for work or just sick of the being inside the 4 walls of the gym (booo!)
Leave me a comment of below this box with your fav workouts to do in the park.
BE INSPIRED to kick some serious butt by using just what is available in any park or any open space for that matter. I have been using these types of workouts in Strong Healthy Woman outdoor boot camp for the past 6 years and I can to attest that the benefits are not to be matched in any gym, studio, or class.
Like most people in the NYC area, you spend most of your day indoors. You start in a cramped apartment, commute in a tiny car or packed subway, then finish off the rest of the day in a dank tiny air conditioned office.
GET OUTSIDE and use what mother nature and the nice people in the parks department have provided for us!
BLACK FRIDAY SALE at Boot camp <—— (Time sensitive)
(Ends Monday night at midnight!)
I am thankful for mine and my family’s health, for the 1000s of Lbs my clients have lost over the years in my fitness boot camps. But most of all, I am thankful that you all give me the opportunity to do what I love each and every day of my life.
OK, now that you’ve got me in a lovey-dovey mood, I thought I would hand you a ridiculous and over the top BLACK FRIDAY SALE!! 75 bucks OFF boot camp, who could resist that?!
SAVE BIG: http://www.StrongHealthyWoman.com/Black-Friday-Sale/
The stores opened at 4am on Friday. Those who were the first to act were the ones who experienced COLOSSAL savings. They are action takers, movers, shakers and the ones who reap the benefits because they “DO,” and not just “TALK.” (How many more times are you going to say to yourself “I need to lose weight. This is getting bad. I will start Monday.”)
$75 OFF 4 week rapid weight loss BOOT CAMP Jan – Oct
3, 4 or 5 days/week
(limit 4 sessions per customer)
HURRY SALE ENDS MONDAY, NOVEMBER 29th at 11:59pm!
If you’ve been waiting to sign up, now is the time to act. DON’T wait for January’s resolutions to finally get fit AND save tons to bucks!
DO IT! TAKE ACTION! Join the UNSTOPPABLE rapid weight loss formula and get the body you deserve!
Posted in Uncategorized
Tagged black friday sale, boot camp sale, long island boot camp, nyc boot camp
It’s not the gym, it’s boot camp 🙂 (aka It’s not a workout class, it’s part of a total lifestyle shift.) Each day via Twitter, my blog and email I get tons of questions from women just like you.
To sum it up: “I am board of the gym, I can’t manage to drag my self there each day, how the hell do I lose fat around my hips and abs?!”
There! That’s it.It’s akin to the human quest to find out why we are here on earth! Seriously ladies, I have the answer — it’ boot camp.
When was the last time the treadmill gave you a high-five when you ran faster than you did yesterday? How often does the pull up machine call you if you skipped your workout, again? How many months has your gym been tracking & tweaking your diet, performance & weight loss? NUFF SAID.
@ StrongHealthyWoman YOU WILL be pushed to your own personal limit, wherever that may be. Camp runs all 5 days per week so in order to keep you interested, engaged, having a BLAST and burning serious # of calories, we change things up every day and every 5 minutes! (Drills, fun heart pounding games, MUSIC, relays, obstacles and MORE.)
23 year old TriAthletes, 34 y/o new moms desperate to drop the baby weight, 55 y/o grandmom “justing getting back into it” after 8 long years… AND EVERYONE IN BETWEEN. (FORGET any preconceived notions about “boot camp.” You will NOT be screamed at, asked to crawl through the mud or humiliated.)
NEXT SESSION STARTS MONDAY 8/2: SIGN UP HERE! ONLY 3 spots left!!
Dont take my word for it, watch what past Kips Bay NYC Boot Campers had to say about their experience:
Posted in A Taste of What it's Like, Videos
1) They eat out fewer than 4 times/week. Constantly eating out is sabotaging your goals, trust me. Check out the nutritional info of the meal that you thought (I.E. hoped) was “not that bad.” You will be shocked that you just unknowingly consumed half a day’s calories in one sitting at a restaurant. Way too often we underestimate the calories/fat/salt in our food by over 100 percent. One of the other main culprits in restaurant/take out meals: serving size. If you never prepare your own food then it means that you are not reading labels. If you are not reading labels than you have no foundation for how much (or little) you should be consuming in order to maintain your weight. REALITY CHECK: A 15 minute meal made in the home for both breakfast and lunch can be prepared in the time it takes to order and then wait for the delivery guy. 
weight/maintain weight is as simple as having a plan and being consistent. Like any other task of grand importance, you’ve got to be prepared. Even a woman with the best intentions can set herself up for failure if she waits until “after the fact” of being starving/having no will power/left only with poor options like bodega or pizza place. PRE plan what you will eat and watch the Lbs drop off!4) They eat every few hours. The goal is to keep your metabolism revving like an engine. Waiting too many hours in between meals or, even worse, waiting “until you are hungry” sets you up for overeating/out-of-control & unrealistic cravings/emotional eating etc. Smaller meals spread out every few hours will keep hunger to a minimum and satiety to a maximum.
5) They eat breakfast every morning. Breakfast kick starts your metabolism and turns your body into a calorie burning machine. Not eating until later in the morning/afternoon sends the message to your body that you will not be getting nourishment anytime soon. Your body thinks it’s doing you a favor by switching into survival mode. It will lock down any energy that it has saved up and prevents you from burning excess that it has stored. Therefore, not eating HELPS you store fat. EEEEK.
The Body Transformation Expert,
Laura Miranda MsPT, CSCS
www.StrongHealthyWoman.com
646.454.0777
INSPIRATION FOR THIS BLOG POST TODAY: I just got back from a weekend with friends in the Hamptons. It was insane! Everything was larger than life – the house, the hotel sized pool, the heated bathroom floors (I know it’s August, but I just had to play with everything!) The most insane part of the weekend actually came from the amount of food that my friends and I managed to consume in 2.5 short days. I have to also mention (or they would kill me) that my friends and I have very similar eating habits…no salt, no processed foods, lots of veggies fruits and lean meats (ah hem, usually.) All of that was out the window this weekend as we managed to eat everything in sight from sun up to sun down!
Here’s the important part of the story: Do I feel guilty about this? NO! Did I let it throw me off my plan when I got back to the real world on Monday? NO! Did I let it spiral out of control, throw my hands up and keep eating like this the rest of the week? HELL NO!
Like a woman on a mission, I woke up Monday and got back on track by eating a healthy breakfast and getting my butt into that gym. That’s it. Damage undone. You can do it too ladies! Just remember, a healthy lifestyle is one that consists of b-a-l-a-n-c-e!
Leave me a comment if you have more tips and tricks that make YOU a highly successful HEALTHY person!
Posted in Diet Tricks, Eating Myths Debunked, Fat Shredding Instructions, Quick Tips, Uncategorized
Tagged boot camp exercise, boot camp long island, boot camp nyc, fitness boot camp exericse, long island boot camp, long island personal trainer, nyc boot camp, nyc personal trainer, weight loss foods, women workouts
(and WHAT IS NYC BOOT CAMP LIKE?)
After placing a pretty provocative ad in 3 different newspapers here in NYC my office was flooded with phone calls asking “what the hell is boot camp all about.” I usually say that it is like gym class for adults. Now for some of you this may bring about a negative feeling the the pit of your stomach. But let me assure you – I am referring to the FUN atmosphere of games and motivational exercise with a large group of amazing women. A far cry from calisthenics and toe touches.
I was a 3 sport varsity athlete starting in my freshman year of high school. Ms. Seaman (god love ya lady) gave me a C+ one semester in gym. ME?? A C+?! This put me and the whole gym class thing at odds for years.
Ms. Seaman’s obvious love-hate relationship with her students and job inspired me to do one thing: design a fitness boot camp in Long Island and NYC that is FUN , EXCITING and the FARTHEST THING from a military style program as possible. Don’t let the words “boot camp” scare you away from getting into the best shape of your life!
Experience a little of Strong Healthy Woman Boot Camp here:
Check out the top 5 methods we use in boot camp that will make your old method of exercise virtually obsolete!
See you in camp! (Murray Hill, NYC + Battery Park, NYC + Oceanside, Long Island)
Laura Miranda MsPT, CSCS
Miranda Fitness Concepts, INC
www.StrongHealthyWoman.com
www.GayMensBootCamp.com
646.454.0777
So here’s the deal. After 8 long years as a trainer in a chain gym in Long Island and NYC – I have to let this secret out. After this gets out I will be shunned by my former collegues – but I dont care!
Most people will tell you that when they work with a (good) professional fitness trainer their results are incredible because of the attention, accountability and extra push that they wouldn’t normally get on their own. Most people will also tell you that in order to get sick results and a lean/toned body – you have to work 5-ish days per week.
ONE MAIN PROBLEM: 1-on-1 training costs a fortune! Always has, always will. I personally charge $115 an hour if you want to see me 1-on-1. WHO in their right mind can afford to do that most, preferably ALL days of the week?
Actor David Duchovny or radio personality Wendy Williams?? They can plunk down about 300-500 a week on their trainers, for sure. In fact, I just saw David today at Equinox on 85th street and Wendy yesterday at the Tribeca Equinox working with their trainers.
I had to laugh a little (in my head) as I did my workout right next to them while pretending not to know who they were.
Wait, celebrities aside for a minute and back to you, the real woman who is NOT making a mill a year. Here is the thing that these Trainers are despertate to keep a secret: GROUP TRAINING is about $20 an hour! that’s 80% cheaper than 1-0n1 training! AND you get two times the results. Literally.
If you need to pay a trainer 100 an hour to count to 12 while you sit on a leg press for an hour, then so be it. I will make you a better offer than that. I can send my baby cousin to the gym with you to count to 12 (he just learned), and he wont even charge you.
BETTER THAN THAT, you can try a group fitness program: boot camp or running camp , kickboxing or even an aerobics class for a fraction of the money you would otherwise spend on a trainer AND get double the resutls. Why double? Well, simply because you will be able to actually workout with you trainer 3 to 5 times a week! Duh!
Don’t think it would work? Fine. Don’t take my word for it. Watch these:
Back in March the number one emailed article about fitness was The New York Times’ “The Art of the Pushup.” I have to say I was roped in after spotting the picture of Jack Lalanne, 93, in a red spandex one-sy doing push-ups on his fingertips. Can you blame me?
The article talked about how the simple little push-up is an ultimate measure of your body’s fitness.It states that that a 40 year old woman should be able to do 16 push-ups and a 40 year old man should be able to pump out 27. Where do you stand on this scale?
I personally love the push-up for the same reason the NY Times’s sources are touting it as one of the best a total body exercises. With one simple move you are required to push the weight of your entire body up and down with your chest, shoulders and arms while keeping your core tight and legs stiff. Love em, cant get enough of them even in my own workouts.
If you can do about 20 regular old-school push-ups in about a minute, then I think you are ready to go to the next level. Here are some fun ways to “kick it up a notch” (a la Emeril.)
Put both feet on a physio ball, both hands on the floor and push-up (see above pic.) or Try both feet on a bench with hands on the floor (decline push-up.) or Try one hand on a medicine ball the other on the floor, feet on the floor (stability push-up). And the ultimate demonstration of super human strength, drum roll please… put each hand on it’s own large physio ball and feet on the floor. Dang.
If you can do 5 or more push-ups in this position, call me at (646)454-0777. I will train you for free for a week. Actually, you can train me at that point b/c you are more then likely in better shape than I am.
So in conclusion, your gym teacher (and Jack Lalanne) had it right all of this time. Sticking with the basics really can yield the greatest results. Well, that and a great diet, dedication and tons of water. You didn’t think I would let you off that easy, did you?
PS- Have all of those fancy workout fads let you down? How many more years are you going to run on that same treadmill and lift those same boring weights (and not see results ??) It’s probably time you checked out my boot camps in NYC and Long Island if you are looking to kick it up a notch this season!
YOUR Body Transformation Expert,
Laura Miranda MsPT, CSCS
www.StrongHealthyWoman.com
www.GayMensBootCamp.com
646.454.0777
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