Get in shape with simplicity

• We understand that it's difficult to start and/or maintain a goal or to adapt to new healthy life habits as well as fitness habits. 
• Our goal is to show that you can do it easily! Just by keeping it simple, like brushing your teeth, so that it becomes a part of who you are and part of your lifestyle without sacrificing your pleasures.
• We strongly believe that if you practice this simple, short but highly effective old-school workout routine, you may be able to reach a healthy lifestyle and have fun at the same time.
• Also, this old-school workout is proven effective even nowadays by many professional athletes and is meticulously adapted by Doru, for non-professionals. It is based on natural movements and classic exercises of basic fitness fundamentals.
• So you can be in champion shape with just a little discipline, simplicity, and effectiveness!

• 22 old school different, complex, efficient exercises developed sequentially for just 22 minutes workout!
• Complex compound movements focusing on covering all muscular groups 
• You can make this “Fit-Booster” a tailor made workout!
• More emphasis on being dynamic, elaborated and designed in a certain order, focusing on the maximum efficiency.
• The body would continue to burn calories for almost 24 hours. It is similar to a car engine which remains warm after you turn it off. This effect is called EPOC, which means excess post-exercise oxygen consumption or simply after burn. 
• Studies by scientists about this phenomenon proved that after burn can last up to 70 hour
• All with basic natural body movements!

• My rule of thumb is that for one muscular group/one exercise, if you can easily do 3 sets of 12 repetitions with the same weight, you probably need to add an extra weight and lower the number of reps. Or, first you can add one more set, so do 4 sets instead of 3.  Second, you increase the number of repetitions at 15 instead of 12. 
• These last two rules are also applicable to push ups, squats, lunges, jumping jacks, abs exercises and many more other exercises.
• You need 2-3 different exercises per muscular group. Everything depends on your goal. Now, if you are using weights :
   
  • -  if you want more muscle mass/strength do 3-4 sets of 6 to 8 reps using heavy weights or progressive overload, 
  • - if you want muscle toning/endurance do 4-5 sets of 8-12 reps, using light weights,
  • - or 3-5 sets of 8-15 reps, using just 80% effort of your capacity, but you can go all out 100% once a week. I would try to involve more muscles in one workout session for 3-4 times a week - if you just want to be in better shape or you just want to look good, be healthy and fit. If you want to lose some weight, I will definitely add more cardio to every workout and watch my diet at the same time.
  • So, as long as you challenge your muscles with resistance - meaning that when it is becoming a little harder to do the last two repetitions of the last set - then, the muscles will definitely grow and you will not be disappointed when you look in the mirror. It’s that simple!

I AM MAKING A COMEBACK, BUT NOT IN THE RING, HERE, ON LINE, to share and pass along all my knowledge and experience in sport and fitness fields, as a kind of closure, I fulfilled my long-time dream of making this website/blog.

I've been practicing boxing since I was 13 years old. I've been around sports and fitness for over 35 years now. I've always wanted to be able to choose the best and most effective exercises, in which your whole body works, but, in a short period of time.
Thus, it can be available to anyone who doesn't have time but wants to maintain or develop most of their muscle groups and have a healthy, well-proportioned body.
Therefore, I also felt obliged, indebted to myself, to my family, to my friends, to all those around me and to all exercise and sports lovers. I did it with a lot of passion and with no fitness gimmicks, I did it with all my heart. To leave something behind me, as a kind of conclusion, a closure, to summarize everything I've done and learned all this time until now.
So, step by step, I started to thoroughly develop this workout program. After so many years of hard-learned experience in and out of the ring, for more than three decades I was studying, analyzing and doing each exercise separately. Thus, I carefully selected them, making sure that those exercises are simple and easy to do. Also, trying to do them with the least possible risk of injury, but at the same time with the greatest degree of effectiveness possible for our muscles and for our full body. Then, I put them in a certain order for the greatest possible efficiency and that's how Fit-booster was born. It’s like my baby!
For this reason, I really care about this workout program and I would like it to be practiced by as many people as possible who don't have enough time but want to be in an enviable shape. 

So, after I struggled, and I worked hard for decades, I finally succeeded in creating a valuable tool that helps or inspires others, hopefully at least some people, towards a fast direction to get started and to achieve their fitness goal, in an easily tangible way I have always felt this need throughout my career as a fighter, as well as after I hung up the gloves. Therefore, the result, of which I am really proud, is this Fit-booster. That’s why this is another reason, I consider this workout as being like my child. It’s the result of long and assiduous work, but which I did with all my love.

• We all have goals to pursue and too often we postpone them. So, you are not the only ones. We found lots of different excuses because it is very hard to get out of our comfort zone. But the goal of staying healthy and starting or restarting working out is easy to achieve. If you take small easy steps and you don't quit, you are on the right track. 
• It doesn't matter when you start working out, the important thing is to start and not to give up. Back in the day, while I was fighting, my trainer used to say in the corner that “giving up is easy and anybody can do it!” 
• Believe in yourself and be optimistic. Take that small step toward your goal! If you want to make progress, stay strong at any age, be healthy and be in great shape, take that small easy step. So, start easy, whenever is comfortable for you, for example: before you take a shower, do just 10 push ups or/and 10 squats, it takes you only a few seconds! Push ups and squats are very simple to do, they engage most of your muscles, build your strength and they are extremely effective old-school-well-known exercises. You will feel great afterwards! It will make a huge positive difference! You will see! 
• Next day, or next week, you can add a few more, or/and also, add some jumping jacks. Then, you add some more, until you can do 10 of each. After a while, do 15. As long as you add any supplemental resistance to your muscles, they will definitely grow and you will strengthen your entire body. Believe me, it is really working. You should try it! Finally, it will take you just one minute to do 15/20 push ups, 15/20 squats, 15/20 jumping jacks, all for your own health! It is a small step for getting better tomorrow! 
• Be consistent with this “1 minute fit” and never give up! Making a small “sacrifice” for your health and your wellbeing, is just one minute effort!
• You will also automatically reset your mind, you will redirect your mindset towards your goal, relieving your stress. After this short minute of exercise, you will also feel much more energetic and you will boost your good mood. Your positive thinking will affect your attitude to life for the better. After just one week! You will see the difference in the way you will feel and also you will feel good looking in the mirror! It is like being one more minute in the shower. Is that simple!
• You can do this “1 minute fit” workout anywhere, at home, in your office, in a hotel room, in the park or on the beach. So, now, you have no excuses to say that you don't have time to work out. Get back on track now, easily! The important thing is that at the end of the day, you did it and you have already started. You took that first step! It is called the beginning! Be consistent and you will prevail! Always try to be better than yesterday!

Discipline is very important, to workout, to eat healthily, and so on. But, you also have to really live your life by being relaxed with no regrets to fully enjoy it, or to the fullest, as it is said. It is possible to have it both ways - to stay in shape at any age and stay healthy while having fun-enjoying your life without any cravings! So, I am here to tell you how I did it, how I am doing it and how you will be able to do it easily. Have it all with fun and simplicity. I want to share here some of my life experiences and to pass on to you my knowledge accumulated over 35 years of sports and fitness expertise, so, please see “MY PHILOSOPHY IN LIFE” article and more, on my Blog page. 

“I will start working out next Monday!” Sounds familiar? 

We all have a tendency to postpone a certain assignment or a certain challenge from the to-do list.

We always think that we are not ready yet for a certain task and postpone it instead of pursuing it like for example, working out. It doesn’t make sense to postpone something which is known for sure, clearly, and proved by scientists that is good for your health. This is a very easily achievable goal and works evidently for your benefit. Some people need to be pushed outside of their comfort zone even though it is for their benefit.

My mother smartly used to say: "We should always pursue our goals instead of postponing them! That's the way to succeed! You should never postpone success!"

So, start working out and make it a success by becoming fitter, better looking, happier and much healthier. 

Be in a champion shape and try to be better than yesterday!

  I believe that regularly exercising fulfills my entire life, makes me feel alive and happy. I’ve been playing sports since I was 13 years old and it is still one of my greatest pleasures. I strongly believe that exercising increases your energy level and boosts your mood. 

Exercising, besides helping you to reduce body fat, improves your muscle tone, also strengthens your heart and bones, dramatically reduces the risk of developing arthritis, osteoporosis, diabetes and even cancer. So, I am a great believer in working out in any form - if you are making the correct movements. 

My easy to follow but solid old school exercises, strengthens every muscle with basic natural movements of the body combined with boxing intense training routine. I am a perfectionist type of guy with an obsession for safety, natural movements and the correct form in order to be effective. From more than 35 years of hard earning experience in the boxing and fitness industry, I try to concentrate on increasing the range of motions in a more natural way, so you can have fewer injuries and be much more effective. 

Also, I believe and it is proven by scientists that if you reduce the rest periods between exercises, or even not resting, you burn more calories much faster. Back in the days when I was fighting, my trainer used to make me rest just 30 seconds instead of 1 minute, between rounds. Sometimes there were even no resting periods for 4-5 rounds of 3 minutes each. It made a huge difference! Makes you train much harder, more intense, builds more stamina and activates more muscle fiber. 

This kind of workout technique has proven that it strengthens your ligaments and tendons, and also builds nice, strong, lean, not bulky muscles. Less bulk means more flexibility and more mobility. Numerous studies found that after the age of 30 you start losing flexibility and muscle mass, almost 8 % every 10 years, which is the main cause of injuries and disability in older people.

Your body can adapt fast to the same workout routine. Therefore, after a while, you should make some changes in your training and challenge your body. Shock your muscles in order to make them grow and also to build more strength. My unique type of training, triggers most of the fibers that are essential for muscle growth and flexibility, while burning fast calories. 

So, it makes you lose weight easily. This kind of specific intense and progressive training, helped me to maintain a certain weight permanently, in order to achieve my weight division. It kept me in great shape while I was fighting and even now. During my boxing career I always had to fight my biggest opponent: the scale. I used to lose 6-8 lbs (2.7 - 3.6 kg) for almost every fight. So, believe me, this type of workout is tested and really works! 

My innovation is a proven successful formula, since 1991, in New York City, when I did the first recreational boxing classes in fitness ever. I was a pioneer of boxing classes and recreational boxing for fitness, nonexistent at that time and a booming trend nowadays. It’s a combination created in a simple, easy to follow but highly effective unique workout. It’s a combination of an intense boxing routine with old school classic exercises based on natural movements. A mix of aerobic and anaerobic exercise with no need for heavy weights or fancy machines. A proven successful combination, which is based on classic techniques used by professional athletes and adapted by me, in a safer way, for non-professionals, regular people of any gender. 

The main goal for me was to use some of these old school, classic exercises done by me during my fighting career and to put them in an elaborated specific order in a short period of time, but to be able to work your entire body by focusing on the maximum efficiency. Also, I wanted to be able to do these short workouts anywhere: in the living room, on the beach, in the hotel room or in the park. 

I didn’t invent the wheel. I just didn’t include in my workouts complicated, dangerous exercises, in order to minimize the risk of injuries and maximize the efficiency of the workout. In just a few minutes after those short easy workouts, especially the “Fit-Booster”, you will feel a massive change in your whole body. You will feel exhausted and pumped with a positive, energizing outlook at life. 

Staying in shape, developing muscle tone, reducing body fat, looking fit and being healthy are achievable goals now. Turn your dreams into reality and get out of your comfort zone. Become and feel like a champion, get in a champion shape! Everyone had a great potential to succeed in any sports.

The trainer’s job is to bring out the best in their students and help them to achieve their goals. This is what I did and I will always do. This is my job and I love it! That’s why I created this unique workout that is easy to follow. Now, set your goal and go get it! Try to train properly and improve the way you look and feel, to become stronger, healthier and happier!  

I came to America, more than 35 years ago and I had to build myself up from scratch through hard work and hope. I slept on the floor (often with cockroaches) on an abs mattress in a New York gym where I worked as a boxing trainer. 

At that time I had almost no money, barely spoke any English, with no place to stay-except the abs mattress, basically homeless. But I always believed that I could succeed! I was telling everyone, while I was cleaning the gym floor for extra cash, that very soon I'm going to have my own place and my own gym.

This happened 2 years later. If you believe in yourself and you visualize exactly what you will want to achieve, you will! Don't worry about what other people are saying or doing and have no fear of failing! 

Most of the time limits are self-imposed. Just define your goal and aim for it. The room in which I slept on the floor became my office. One day, my good-hearted friend Steve K., an extremely smart and funny guy, asked me “Do you believe that this office used to be your bedroom? And now world champions are training for title fights in your former living room?” A mental attitude is very important and if you want it badly enough the sky is the limit! 

I can't mention the gym without mentioning my brother and former partner Geraldo Rivera - a real man with a huge heart, big cohones and a deep soul. Both men - Steve and Geraldo, helped me a lot during my struggling days, I owe them big time and I love both of them! 

Actually, I had a brainstorming session with them, so they also helped me to come up with the name for this website/blog. It is very important to have good positive people around you!

If you do something you love and do it with passion like I do, you can overcome every challenge and prevail. You have to have a little discipline, willpower and make a commitment. Even against impossible odds, no matter what your goal is, get in shape, to lose weight, to become a champion or a doctor, a lawyer, or run the marathon, you will succeed! Simply, just keep your goal alive!

I’m sure you’ve heard that you can attract what you think about - for good and for bad too. I am really an eternal optimistic guy. Since I was a little kid I have been dreaming of going to America, to be around sports, to practice a sport, to train and to hang out with elite athletes, world champions. So, I came to America just with my clothes, speaking very broken English, but with big dreams and lots of hope! After many years of struggling, I did all of that and my hard work paid off. Just visualize your dream and aim for it. Most of the time limits are self-imposed. We don't realize that until we are trying extremely hard. But it is really true and it happened to me plenty of times, so I believe it, because it's doable. So, take chances even against impossible odds.

• Have fun, stay healthy, be happy, and look good all at once. So keep it simple, just be yourself! Follow your regular schedule and habits, but create a routine where you can squeeze in just a few minutes for your health! It is not such a big deal if you make it a regular habit, so, it becomes a routine and it doesn't make you quit in the long run.
• Do not try to go out of your way to work out. Make it easy, like brushing your teeth! Would you ever think about quitting brushing your teeth? I guess not, so dedicate just a few minutes to your wellbeing! Your body will be toned and you will become happier and healthier! 
• As long as you learn how to have a little workout discipline, step by step, without any pressure. It will be much easier when and after you think  and decide what is the perfect time for your workout: after you wake up, before going to work, or after, or at lunch time, whenever you know for sure it is possible to regularly spend 10-20-30 minutes from now on, for your health and wellbeing.
• Just stick to realistic expectations and a realistic timeline and your mindset along with your body will get better every day. 
• It is very rewarding and you can succeed. My grandfather did that for 98 years, and I still do this since my fighting days. I can happily attest to that!