Greenvale Personal Trainer Uses Kettlebells To Burn Fat – Workout 1

Posted in Kettlebell Workouts on June 30th, 2010 by Greg

Greenvale Personal Trainer Greg Kalafatic, demonstrates how to use you Kettlebells as an effective tool in burning fat and creating a metabolic disturbance within your body. Performing these exercises in a circuit fashion back to back will get your heart pumping.

There are always ways to modify the workouts, so if you feel you can not complete them, either rest between exercises or complete the exercises a little slower. Adjust your body position to make the exercises easier.

This is workout 1 of the kettlebell workout series. Check back every week for a different exercise routine with a different exercise tool.

Any questions leave your comments below or email us at Come join our personal training in Greenvale.

Dedicated to your results,
Rahsheen Slaughter
Breakthroughs To Fitness
Greenvale Personal Trainer

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Roslyn Personal Trainer Master Cleanse Experiment

Posted in Get your Health questions Answered, Nutrition, Personal Development, Tips and Strategies on June 30th, 2010 by RahzS

Kick Start Getting Your Body Back by doing a Master Cleanse

Day 7 & 8

Sunday was a breeze and Monday came and went. The master cleanse has been conquered. I’m not really experiencing any challenges anymore, no cravings, no hunger and it’s strange but i’m performing my daily duties as a fitness business owner and health coach with ease. At times I do get a bit irritable, but that’s the only side effect to the master cleanse that I felt lasted the entire 10 days. My advice would be to let the people around you know you’re cleansing and not to take your sharp remarks too serious. I’ve released 9 pounds in 8 days, and I’m estimating I’ll finish the 2 week mark at about 12 bounds released total. It’s a great kick-start to reclaiming my 10% lean body back. It’s amazing how I feel leaner and lighter in the 8 days. I was not aware of the amount of extra weight I was carrying around until it started melting off right after day one of starting the master cleanse. Well I’m off to bed so I can wake up to my wonderful salt water flush. Kidding :-)

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Roslyn Personal Trainer Master Cleanse Experiment

Posted in Get your Health questions Answered, Long Island Health News, Motivational, Nutrition, Personal Development, Tips and Strategies on June 28th, 2010 by Greg

Discipline is the Key to Success

Day 4

Discipline: The single word and character trait that separates the doers from the do nots.

Well, I’m clear through my first 4 days of fasting and cleansing, and today was awesome. I organized a golf outing with a few personal business contacts and friends, something I planned before I committed to doing the master cleanse. When I originally decided to organize this outing I thought it would be great to play golf, network, and have some good cheat food with a few beers. It turned out to be an outstanding day of golf, great conversation and lemonade mix for me. My contacts and friends ate hot wings, mozzarella sticks, grilled turkey burgers and sweet potato fries. In addition to all that good greasy, heart attack food they washed it down with cold dark beer. I share these details with you because I was cool with just hanging and talking. I didn’t have the hard cravings to indulge one bite. Yes, the food looked good, but my stomach never made a noise. I sat there and had a warm glass of Mint tea, and 8 oz of lemonade mix. I started this post with the word discipline, well that’s exactly what you have to have and develop to stay true to the master cleanse. It’s not superhero discipline, just set your goal to complete it and don’t allow temptation or cravings derail your success. I feel stronger, I have more energy, I wake up with total ease, and most importantly I know I’m doing something great for my body. If you’re on the fence about trying the master cleanse, get off the fence and give it a go, you’ll be happy you did by day 4. Talk to you tomorrow. By the way I played very well in temperatures that would make a desert man ask for a fan. This is power, get started today.

Day 5-Friday

Boredom vs. Hunger

Do you know the difference between boredom and hunger? During this amazing experience I’m learning this lesson daily. We tend to eat out of boredom and one of my personal opinions is that’s why America is so overweight. We’ve become emotional, boredom eating machines. I am proud to say today wasn’t hard at all. I’m going to keep this post quick and short because I think the weekend just might have a few surprise for me. I’m heading into day 6 and 7 and my first weekend doing my Master Cleanse and I expect it to be a little challenging because I’ll have less activities to occupy my time. Time and what to do with it is that difficult part of fasting because we’re so program to use food as a time consumer in our lives. Boredom creates craving and temptation. I’m sure I’ll have a few of these tempting moments but I know I’ll stay strong. Till Saturday be well, and start your master cleanse today.

Day 6

Four days remain in my first 10 day cleanse, and I’m getting a little tired of lemonade and water. I woke up today feeling good, no challenges or detox symptoms. I felt a bit tired later during the day, but I think that is due to my workout on Friday. If you’re trying to save money get started on the master cleanse today, I haven’t spent more than $3 dollars all week and that was for a water at my golf outing. I’m excited to do some cardio tomorrow and then chill. Sunday is my chill and relax day. I’ll weigh myself Monday to see what my 7 day release is and check my body fat. I don’t expect it to change too much because I know much of the weight I will release on this detox will be water and a little muscle. The goal for me is to slowly come off the detox on Thursday and Friday and continue a RAW FOOD experiment for 7 days following my master cleanse. The energy and clarity I have right now is amazing. My body feels better than it has in a long time, and I’m really excited to continue to explore this new way of living. Health is my life and I believe you have to experience different ways of living in order to find what works best for you. I personally encourage anyone seeking answers about detoxing or just becoming healthier to get started on something today. Find a mentor or a professional health coach to assist you and guide you in the right direction. My mentor was Peter Glickman because after reading his book, I was intrigued to find out more about the master cleanse and learn for myself the effects on your body. I hope that my ten days of chronicling my experience sheds some light on the master cleanse program and inspires you to find out more for yourself too. Speak with you tomorrow…Happy Cleansing!

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Meta Burn Fat Loss System Launches On Long Island

Posted in Uncategorized on June 26th, 2010 by Greg

Breakthroughs To Fitness launches their proprietary Meta-Burn Fat Loss System today on Long Island. There are four major Metabolic components that make up the Meta-Burn System.





Within these components are micro metabolic series that complete the system such as:



AB Liquefier


Meta-Cool Down

Below is a sample of our first Meta-Cardio class. Let’s Burn!

Come join the fun by visiting

Dedicated to your results,
Greg Kalafatic
Breakthroughs To Fitness
Roslyn Personal Trainer

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Roslyn Personal Trainer Master Cleanse Experiment (Day 2 & 3)

Posted in Get your Health questions Answered, Motivational, Nutrition, Wellness on June 24th, 2010 by RahzS

Day 2

Hello and welcome to day 2 of my master cleanse experiment. Today was a little challenging do to work obligation. I found it a little difficult to concentrate, but after having 8 oz of the lemonade mix I was good for another few hours. The toughest part has been the salt water flush first thing in the morning. After work I went home and got an energy burst, which happened the first day too. Weird because you would think because I’m not eating I would be beat. I decided I would go workout because I felt the need to get some physical activity in, and I had plenty of energy to get through a low level intensity workout session. I didn’t push it to the limit because I wanted to test how I would feel after.

I’m getting my required amount of water each day, which is 82.5 oz per day. Daily requirement as explained by Peter Glickman is half your body wight in oz. Sleep isn’t too bad, I feel I’ve been tossing and turning a little more than usual, not sure why just yet. So that is my second day in a nutshell. I have to say this isn’t as hard as I first thought, and I’m really enjoying the challenge. I even watch Man VS Food and was able to control any cravings. I did watch while drinking my laxative herbal tea before bed.

Talk to you guys tomorrow, Day 3 I’m ready for you!

Day 3

Today was smooth sailing and went by really easy. I didn’t do the salt water flush today and it was a time challenge. I had to be at a meeting and didn’t leave myself enough time to allow the flush to work, and I didn’t want to run into any challenges. I didn’t experience any real issues, but I will say I was a little irritable at the office. Just short with my assistant and partner, not sure if that is a lack of carbs or just part of the detox process. Peter Glickman says that irritability is your body dealing with the toxins being released and usually after the next bowel movement you’re fine. I’ll let you know tomorrow, because I have a lot of projects and meetings with my staff and I don’t want to bite their heads off every five minutes. No real cravings and I don’t feel hunger like I though I would. It’s really amazing how programmed we are to think we need to eat whenever we feel hunger. I’ve clearly discovered the difference between cravings, boredom, and true hunger. Learning this has been such a huge bonus, and I can’t wait to share this experience with my clients and friends. I did my workout again and I felt strong, and had plenty of energy. I did a TRX, and body weight program mixed with a little free weights. Total workout was about 48 minutes. I did not do any aerobic work today, but I will be rowing on the concept 2 for 2 miles tomorrow day 4. Here’s my take on energy, it’s all in your state of mind and what nutrients you put into your body. I’m going to step out on the limb here, but eat crap and feel like crap. Period. See you tomorrow for Day 4.

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Roslyn Personal Trainer Uses Body Weight Workouts To Burn Fat – Workout 1

Posted in body weight workouts on June 24th, 2010 by RahzS

Roslyn Personal Trainer Greg Kalafatic, demonstrates how to use your body weight as an effective tool in burning fat and creating a metabolic disturbance within your body. Performing these exercises in a circuit fashion back to back will get your heart pumping.

There are always ways to modify the workouts, so if you feel you can not complete them, either rest between exercises or complete the exercises a little slower. Adjust your body position to make the exercises easier.

This is workout 1 of the body weight workout series. Check back every week for a different exercise routine with a different exercise tool.

Any questions leave your comments below or email us at

Dedicated to your results,
Rahsheen Slaughter
Breakthroughs To Fitness
Roslyn Personal Trainer

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Roslyn Personal Trainer-Master Cleanse Experiment

Posted in Breakthroughs To Fitness News, Get your Health questions Answered, Nutrition, Personal Development, Tips and Strategies on June 23rd, 2010 by RahzS

Are detox programs valid or not? Robin Quivers, Howard Stern’s sidekick, swears by the Master Cleanse while Beyonce recently admitted to following the Maple syrup diet. With all these celebrities jumping on the Master Cleanse diet band wagon, I had to weigh in and see for myself what all the talk is about.

As a professional health coach I feel it is my obligation to the people I service to be in the know on all things dealing with health and fitness, within reason of course. We all know there are tons of products, diets, exercise equipment gimmicks, and fake health professionals just trying to make a quick buck. After learning that a good friend had completed the Master Cleanse several times and spoke highly of the results he experienced, I was intrigued to learn more about this program and go through it for my own personal research. After I read Peter Glickman’s book, Lose Weight, Have More Energy & Be Happier in 10 Days, I was pumped for my 10 day discovery into the mystery of the now growing fad called the Master Cleanse.

Night before Starting

As instructed by Peter Glickman the fast starts with a glass of laxative herbal tea. I don’t mind the tea because I usually enjoy a nice cup of tea before I go to bed. I have to admit this tea doesn’t taste like my Earl Gray or premium green tea.

Day 1-Monday, June 21, 2010

Woke up at 5:30 am and prepared my first of 10 salt water flushes. I didn’t realize 1 quart was 4 cups, and this didn’t go down so easy. I waited 30 minutes before having my first lemonade mix of the day. The fun began again when I mistakenly added 1/4 teaspoon of cayenne pepper instead of 1/10 teaspoon, needless to say it hit me like a ten ton bomb exploding in my mouth.

After training my first client of the day and figuring out the right amounts to add to my lemonade mix, I was off and running.

I experienced slight headaches throughout day 1, and some light food cravings. I really thought it was going to be much worse that it was but it is only day 1 and I have 9 more remaining.

My only question is should I workout or not? This is a mystery, but my gut says no. Maybe tomorrow I’ll try a quick full body hyrid workout just to burn a few calories and get a little pump. So till tomorrow, it’s laxative tea time and a few minutes of downtime.

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What’s in your protein shake they aren’t telling you?

Posted in Uncategorized on June 22nd, 2010 by RahzS
Test results EAS Myoplex Original Rich Dark Chocolate and Muscle Milk Chocolate and Vanilla Crème can expose users to elevated levels of heavy metals when they consume three servings a day.

Test results EAS Myoplex Original Rich Dark Chocolate and Muscle Milk Chocolate and Vanilla Crème can expose users to elevated levels of heavy metals when they consume three servings a day.

According to the July 2010 Consumer Reports, our protein shakes may not be what they seem. They tested 15 brands to see exactly what were in them and found some shocking results. Here is a link to the 15 brands they tested.

Now if you looked at the list you will notice these are the mainstream brands celebrities are promoting, are at the local GNC, or in every health club. They are the biggest money makers and have the most marketing dollars behind them so of course many places will sell them without a concern of what really is in them.

Here is what Consumer Reports found: “our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it’s needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.”

That’s a little nerve racking to me to know that some of these brands have high levels of heavy metal. They talk about teens overusing some of these with 3-4 shakes a day. I can remember back when I first started lifting and the very shakes you see on the list I used to take because of the results they promised. Luckily over the years, I did a lot of research to find Shaklee to get my supplement needs because of their quality control, clinical testing, and natural ingredients. I rather pay for quality up front then pay down the line with some major issues.

So what does this mean to you? Are protein shakes really bad for you? Here’s my opinion. Although the results Consumer Reports stated are shocking, I would like to see some deeper investigation and additional studies on these supplements. Sometimes these articles and reports can send us in a frenzy.

Would I love to see everyone eating all natural foods prepared everyday for them to eat? Of COURSE! But that’s not realistic. We live in a different age right now where people are so busy that sometimes we could use those quick meal replacements to hold us over. It’s not that protein shakes are bad, it’s that there may be some brands out there that are bad for you.

I highly suggest everyone look into the quality controls of different brands and manufacturer to make your decision on which one you will go with. I personally like Shaklee and have all my clients use it, but there are other good companies out there as well.

What we tell our clients is not to depend on these supplements but to use them in case you were not able to prepare your meals or you are too busy at work to eat a full meal. We teach clients how to get their protein from natural sources with simple meal plans that are quick and easy.

Let’s face it, the majority of people are not bodybuilders or competitive athletes. You do not require the load of protein intake that those athletes are taking in. Depending on your lifestyle and fitness program, we generally range protein intake for clients from 23%-35% of their caloric intake.

To give you an example of how that looks, let’s say we have Jane at 140 pounds who is required to consumer 1,500 calories. She is working out 3x a week with weights and 2x a week doing cardio with a suggested protein intake of 30%. 30% of 1,500 is 450 calories from protein. Protein has 4 calories per gram so we divide 450 by 4 and we get 112.5 grams of protein a day for Jane (this is for example purposes and should not be followed. Seek guidance from a professional before determining your intake.)

So if something like this shocks you, there are two options. Either stop taking protein shakes all together and really learn the art of cooking and preparing or do your research into the companies that really care about putting quality ingredients in their products.

Compare brands, get on the phone with their support team, look at the studies that have been done on these brands and make your decision.

I hope this was helpful in determining a solution for your nutritional needs. For further assistance you can download a free report “How To Master Your Metabolism”

Dedicated to your results,

Rahsheen Slaughter

Breakthroughs To Fitness

Roslyn Personal Trainer

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Roslyn Personal Trainer Using TRX Suspension System – Workout 1

Posted in TRX Workouts on June 18th, 2010 by RahzS

:: Roslyn Personal Trainer Using TRX Suspension System – Workout 1 ::

If you haven’t heard of or used the TRX suspension system, you are missing out on a great tool. The key word to remember is it’s just a TOOL added to your toolbox. You still have to work hard!

The great things about the TRX is you can attach it pretty much anywhere. Coach Greg and I were at the park yesterday using it off a swing set for a 30 minute blast. Also, you use your own body weight and you manipulate how much force you use by changing the angle of doing the exercise.

The investment is low and it weighs about 4 pounds. If you want to pick one up, click on the link below. Below is a video we did of a basic workout. We will continue to post more workouts.

TRX Suspension System

These innovative tools will change the game of personal training in Roslyn and the surrounding areas.

Dedicated to your results,

Rahsheen Slaughter

Breakthroughs To Fitness

Roslyn Personal Trainer

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We still don’t seem to get this whole fat loss process!!!

Posted in Uncategorized on June 14th, 2010 by RahzS
Slow and Steady

Slow and Steady

As a fast paced electronic society, we expect things yesterday. I can understand that life is faster due to technology and we all adapt and adjust to our environment. But when it comes to our health, I can’t stand the messages other trainers, nutrition companies, or supplement companies are putting out there.

This whole idea of losing extreme amounts of fat in such a short period of time not only shocks our system for the worse, but screws us up psychologically. Sometimes, these plans are necessary for high level athletes or bodybuilders (not that it is healthy) but for 99% of the population, pace yourself.

Time and time again, we face clients that restrict their calories too low, workout way too much, or simply focus on taking outrageous supplements that have false claims.

You want to prevent metabolic slowdown and get revved back up, just follow the 5 simple tips below. It’s not rocket science and it’s easy to grasp once you follow the guidelines and reset your body.

1. Have a conservative approach to losing the pounds

A common mistake is to go to fast too soon. You will gas out out. Concentrate on a loss of .5 pounds to 1.5 pounds a week. You won’t notice a huge difference from what you are currently consuming. Sometimes a drop of 150-250 calories a day can get you those weekly results (everyone is different) especially when matched with a resistance training program. If you get too aggressive and decrease your calories too low, you will lose lean tissue which ultimately means a lower metabolism.

2. Utilize a resistance training and smart cardio program

Ok I’m preaching to the choir, it is that simple. However, I am not advocating those dinky 2-5lb weights most people push around with ease. You need to overload your system continuously to continue burning a higher amount of calories and to increase your lean tissue. You must also include some type of interval training (small bursts of speed relative to your ability matched with recovery periods). These programs can be challenging, but nothing in life is a breeze. Hire a coach or join a group program to keep you in the game.

3. Start with a small calorie deficit

To go more into the first point. Slowly decrease your calories until you find the maximum point you can handle. Doing this will prevent your body going into starvation mode and psychologically you will be more sane :) . Trust me, I’ve done those extreme deficits and it drove me nuts in the past. The hunger and binges that followed were almost uncontrollable. Start with a 15-20% deficit below your maintenance calories.

4. Interrupt your nutrition plan

You are going to enjoy this one. Interrupt your plan once a week (if you are very lean you can use a second day). What I mean by this is take your calories to your maintenance level or slightly above to spike the metabolism. We have written on the importance of the hormone leptin in our system. As we have these so called “cheat days” we reset our body and rejump the metabolism. However, this does not mean you go crazy of sugar, alcohol, or junk food. You can have a tasting but continue to feed your body with natural food.

5. Take some breaks

Just like training, take a break after a 12 week run through. Don’t go completely off your plan, but enjoy a week off with some of those foods you really enjoy and bring your calories to a maintenance level. Remember to continue eating clean and healthy. It’s important that you don’t fall off the wagon after this one week. Get right back on board if you haven’t hit your goal yet.

Coming from personal experience, these are the same tips I followed whether it was for a bodybuilding competition or for general fitness and staying in shape. It took me a little over 20 weeks of focused eating to lose 22 pounds and get below 4% body fat. If I would have done it any faster, I would have failed on stage. Here is a photo back when I competed. Slow and steady

Taking Second Place

Taking Second Place

Dedicated to your results,

Rasheen Slaughter

Roslyn Personal Trainer

Breakthroughs To Fitness

P.S. Grab your copy of how to master your metabolism here

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