Need a Quick Sunday Workout? Try this one!!

 

Hello Everyone Happy Sunday!!!   I know I know it's Sunday   SO WHAT!!!   Why not get a jump start on the week   Try this workout...you won't need any equipment: Warm up Shoulder circle fwd 20 reps Shoulder circle backwards 20 reps Windmill Right Side 10 reps Windmill Left Side 10 reps   Repeat   Fwd Lunges Squat Good Morning Reverse Lunges 10 reps of each  2 rounds   Workout Heel raise 30 reps Jumping jacks 30 reps Side lunge right leg into curtsy lunge 10 reps Side lunge left leg into curtsy lunge 10 reps  Repeat for 2 rounds   Rest   Side lunge right leg into curtsy lunge 10 reps Side lunge left leg into curtsy lunge 10 reps   Pulsing Squat 30 reps Inchworm for 10 reps   Repeat   Rest Closer: Mountain Climbers 30 reps Cross body mountain climbers 30 reps Push ups 10 reps 3 rounds   This week I will be launching our VIRTUAL STUDIO...and it looks AMAZING Want a sneak peak? I can send you the landing page, but you need to login to access it...it's members ONLY...but if you want a sneak peak...let me know..I'll send you the landing page   Wish you all a GREAT Sunday     Coach Rafael   PS...VANILLA LEVEL 1 is back in stock and you can order it here <<==    PPS Need to order Kyani Sunrise....click here <<== or on the picture to order and get it shipped to your home

NEW Schedule Starts today - New Episode from Lais - Sale Ending

 

Hello Everyone Happy Hump Day   So our Virtual Studio is ALMOST ready for delivery   Here is the email they sent me:     "We did not have an agreement signed by you until September 9th, so we were not allowed to start building your virtual studio until that agreement was signed. Once everything necessary is turned in it takes about 10 days or less before the virtual studio is delivered. Your expected delivery date is September 18th. But, looking at the buildout process it could be as early as the 16th! "   So there you have it...between today and Friday it will be ready   With that said...TODAY is the day we start our NEW Class Schedule   So starting today...we will have the 10am Zoom workout in the morning and then again in the afternoon at 6pm and 7pm   Here is the entire schedule for you to make notes: Monday thru Saturday we will have our regular 10am Workout Monday thru Friday we will have a 6pm Workout Monday thru Thursday we will have a 7pm (no 7pm on Friday)   And to celebrate the NEW SCHEDULE and to LAUNCH of THE WORKOUT VIRTUAL STUDIO we are having a SALE on memberships to our Virtual Studio Platform  So our current membership rate for Zoom/Virtual Workouts is $147 for unlimited classes SO with our NEW TRANSITION WE ARE OFFERING a Special...You can join our Virtual Workout for just $97 per month for unlimited classes ...I am opening up this sale today....You can click here to lock in your spot <<==    Now...if you are with us for 6 months you will save $300....if you are with us for a year you will save $600....   SALE WILL BE OPEN TILL WE LAUNCH THE VIRTUAL STUDIO   * This weekend TEAM4EVER has a Beach photo shoot scheduled so make sure you are watching our Instagram and Facebook to get a sneak peek   **And OFFICIALLY yesterday...The WBFF Miami Show is a go!!!!!!!   November 14th We Will Be There   Have you every watched our SO YOU THINK YOU WANT TO COMPETE VIDEO?   it's Here: https://youtu.be/4QzA6ILWJMs   Last thing for today   Have you been watching Lais' journey to the stage   She is getting on stage in Atlantic City in December and has been documenting for weeks   The latest episode is here: https://youtu.be/_Qmc33C5k_M       Wish you all a GREAT Day     Coach Rafael Ep 11 // 13 Weeks to WBFF Atlantic City

Transformation Tuesday Mom's Edition

 

Hello Everyone... It's Transformation Tuesday and Lais and I shared 2 different messages for anyone it applies to...   But because I know not everyone follows us on Instagram and Facebook...so here is what we shared: FROM LAIS: #TRANSFORMATIONTUESDAY ⁣ Mom Edition ⁣ ⁣ I see and hear 𝘀𝗼 𝗼𝗳𝘁𝗲𝗻 moms who are FULL of excuses...⁣ ⁣ From not having any time or energy to “your body is never the same after pregnancy”⁣ ⁣ 𝗠𝗢𝗠𝗦, 𝗹𝗲𝘁𝗺𝗲𝘁𝗲𝗹𝗹𝘆𝗼𝘂𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴!!!!⁣ If ANYTHING, the fact that your body went through all of that to create your child then birth it; should show you that your body is absolutely MAGICAL!!! And it is capable of 𝘢𝘣𝘴𝘰𝘭𝘶𝘵𝘦𝘭𝘺 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨⁣ ⁣ Your kids are 𝗡𝗢𝗧 your excusethey’re your 𝗿𝗲𝗮𝘀𝗼𝗻!⁣ A 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 mom is around longer and with better quality of life⁣ A mom who likes the way she looks feels better about herself and is 𝘩𝘢𝘱𝘱𝘪𝘦𝘳⁣ A mom who carves out daily time for herself (even if it’s 30 minutes) is in a 𝘣𝘦𝘵𝘵𝘦𝘳 𝘮𝘰𝘰𝘥⁣ When you show up for 𝗬𝗢𝗨, you show up for those you love so much better⁣ ⁣ ⁣ Taking care of yourself doesn’t mean “me first”, it means “me too” ⁣ ⁣ Self care is not selfish, it’s necessary ⁣ ⁣ Your struggle is not an excuse, it’s ammunition ⁣ ⁣ You can’t pour from an empty cup ⁣ ⁣ Self care is a divine responsibility ⁣ ⁣ Self care is how you take your power back ⁣ ⁣ You can’t be committed to your bullshit and to your growth; it’s one or the other ⁣ ⁣ ⁣ 𝗦𝗧𝗢𝗣 𝗠𝗔𝗞𝗜𝗡𝗚 𝗘𝗫𝗖𝗨𝗦𝗘𝗦⁣ 𝗦𝗧𝗢𝗣 𝗚𝗢𝗜𝗡𝗚 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗤𝗨𝗜𝗖𝗞 𝗙𝗜𝗫 ⁣ 𝗦𝗧𝗢𝗣 𝗦𝗛𝗢𝗥𝗧 𝗖𝗛𝗔𝗡𝗚𝗜𝗡𝗚 𝗬𝗢𝗨𝗥𝗦𝗘𝗟𝗙!⁣ ⁣ You wouldn’t allow your kids to show up half ass for themselves... ⁣ Don’t show up half ass for 𝗬𝗢𝗨⁣ @mealplanrescue @mr_bootcamp HERE IS WHAT I WROTE:   "Losing the baby weight is HARD" and "Your body is just NEVER the same after a baby"   Are 2 things I have heard over and over in the last 25 years I have been Coaching And It's Just Not True   Just like you can't get 9 woman pregnant and have a baby in a month...you won't do it over night....but when do the right way...with time and patience + the urgency to do the work...hell yeah we can make it happen   You can do it after 30 You can do it after 40 You can do it after 50 You can do it after 60 I've helped Mom's of all ages   You can do it after 1,2,3,4 babies... I've helped Mom's do it over and over   Stop saying you've tried everything Stop saying you've given it all you had   And start saying that your Transformation is a must instead of a should and let's make it happen DM for Details on how we can set up time to chat

The END of An Era

 

Hello Everyone and Thank God It's Friday This email is an interesting one...I hope you read it   On Tuesday I made a tough decision...after discussing it over and over  We had some disagreements with our Landlord at 2420 W 78th st and because it's important to be transparent...I shared the story with our current members...and announced we would be packing up our gym and turning in the keys   I believe our lives are controlled by decisions and we made one     Now....let make sure we keep all our cards on the table The Physical location of The Workout is closing but we are very open The Workout is more than just the gym Our Virtual Studio is Launching next week Zoom Workouts Are On! Nutrition Coaching is On! Contest Prep is On! Posing Coaching in On! Private Fitness Coaching on Zoom is on! MORE COMING SOON! So today I am officially announcing it....   September 11th....19 years ago I was in Jersey City just across the Hudson River watching something I thought was impossible  and today I'm sending an email I was not ready to send nor did I think I would need to   But everything happens for a reason, and everything happens the way it has to   Today I wanted to share some cool memories....I can't share all of them over the last 14 years...but years a few pictures AND FINALLY YESTERDAY BEFORE I TURNED IN THE KEYS   SO WHAT'S NEXT? Right now the answer is business as usual...It's Friday I am in touch with all my Nutrition Coaching clients and Contest Prep clients like I am everyday We have a Zoom workout at 6:30pm   Tomorrow we start the Virtual Glute and Core Workshop (reach out to Lais or email me if you would like a spot) We are going to crank this one up!!!!   SO WHAT'S NEXT FOR THE GYM? A few people asked...and I don't know yet Was not prepared to make this decisions this week   But...2020 makes it 25 years I have been doing this and 2020 makes it 14 years I have been doing it on my own the way I want   Not looking to make any changes...I still have a lot of people to help, lives to change and bodies to transform   Stay with us on IG https://www.instagram.com/mr_bootcamp/ I will be sharing more content   We have WBFF shows coming up and more and more thing     We are just getting started!!     Thank you to EVERYONE that has ever come to our gym     At the end what I do is for you....it fills me...but it's for you     Happy Friday   Coach Rafael   PS...emails won't stop, blogging won't stop...stay tuned as I take you on the next part of this chapter

Labor Day Weekend Schedule and Our Newest Episode

 

Hello Everyone and Happy Friday This will be an interesting Labor Day weekend   We are OPEN today for our regular 5pm workout and on Zoom at 6:30pm   Tomorrow morning is the Last Day of the Glute and Core Workshop, both Virtual and In Person...and we have our 9am Workout as well as the 10am Zoom   Then we will be off for the rest of the weekend   Monday we will ONLY have the ZOOM workout at 10am Tuesday we will be back at 10am on ZOOM and will have a full line up   OUR LATEST PODCAST EPISODE IS UP and you can watch on Youtube  or on our on Facebook page at  https://www.facebook.com/groups/980063509004884/   You can also listen  https://www.iheart.com/podcast/256-lais-and-the-coach-53539629/  https://open.spotify.com/show/61ogJYDnXTnT4Cjti7jPui  https://podcasts.apple.com/us/podcast/lais-and-the-coach/id1357418127    Make sure you comment, like and share ;-)   We have also had a lot of people reach out for the NEXT Glute and Core...and the in person one has 2 or 3 spots left   Virtually we have a lot more room ;-) If you are interested in the virtual one, make sure you reach out and let us know   Oh....want something good to eat this weekend...try this: Here’s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal.   What You Need Serves 8 2lbs boneless, skinless chicken thighs 3 bell peppers (any color), thinly sliced 1 yellow onion, thinly sliced 1 (4oz) can green chiles, chopped (I use mild!) 1 (14oz) can diced tomatoes 1 (16oz) jar green salsa 4 cloves garlic, minced ¼ cup cilantro, chopped plus more for garnish 1 Tablespoon ground cumin 1 Tablespoon chili powder 1 Tablespoon fajita seasoning 2 teaspoon sea salt ½ teaspoon black pepper Large lettuce leaves Avocado, sliced Instructions 1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours. 2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy! Nutrition One serving equals: 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.     Ok....have a GREAT weekend...I will be back with a workout for you to try at home     Coach     Lais and The Coach - Can you believe it's September

LOSING WEIGHT VS. LOSING FAT (A Must Read Throwback)

 

Pay attention to all of this... + A little Throwback Thursday I first sent this EXACT email in 2017.... Here we are 3 years later...still answering the same thing...and now more people that "UNDERSTAND" but can't let go...so let's see if today I can bring one or 2 more people to this side of the fence   ...Isn't it interesting how obsessed we get with losing weight? - Seriously, a LOT of people will start their day happy or sad based entirely on the 3-digit number they see flashing back at them each morning. - But what's even more interesting than our obsession with losing weight is the fact that "weight loss" isn't always the most useful marker of progress. You see, there are a buttload of things that influence your daily & weekly body weight... -  A higher/lower salt intake than normal  Food Intolerances  Where you're at on your cycle  Hydration Levels  You need to take a poo poo 🥘 Food content still in your belly  Hormones  Supplements ️‍♀️ DOMS from your heavy workout The list could go on and on and on...   You know what you don't see on that list? FAT LOSS❌ - Reason being, fat loss doesn't happen over the course of a day or even a week (well, it does *technically*, but not in a very noticeable or meaningful way). Instead, fat loss happens over the course of multiple weeks and months  - So really, it's just a matter of understanding that weight loss and fat loss are not synonymous. Once you realize that, you can start taking steps that'll put the power of the scale back in YOUR hands. - 1️⃣ One way is by taking measurements. - Soooooo many things influence your scale weight, which makes it difficult to know if you're making progress. But if you're losing inches, even at the same weight, it’s a good sign you're losing fat! - 2️⃣ Another tip is to start analyzing your AVERAGE weight over the course of weeks and months. - How to do it —> take your weight in the morning each day and... "For The Love of God!" [in Chris Farley voice], don't worry about the number you see daily! - At the end of the week, add 'em all up and divide by seven. That'll give you your weekly weight average, and over time, you want to see that weekly average trend downward  - The Bottom Line ✅: don't let your daily and weekly fluctuations in body weight discourage you. It's totes normal and it does NOT reflect fat loss progress.   Now what do you do?   What if you want to make some changes and start getting some RESULTS   What if this is exactly what you are looking for...what if you need more help...what if you have been trying lots of things and no results...what if you are stuck..what if you have questions that can't be answered in an email...   Well that happens a lot...yep..and our Nutrition Coaching is about more than just a new diet because so many things influence how you eat and what you eat   But truthfully there are only so many hours in a DAY and I work hands on with all my clients...My clients are in California, Chicago, New York, Atlanta, all the way in Cyprus, Central Florida + all the ones here in South Florida...and I can only work with so many..   And every so often I have an opening...Well..I have news...I have 3 and while some people think they can join anytime or this is some kind of promo.. Well that's cute...if you think that's the case...go ahead and sign up...you will notice there is no where you can do this ;-)   So these 3 spots will go...and of course it has to be something I can help with... If interested...or if you know someone interested ....reach out...I'm sharing here via email 1st   Send any questions my way   Coach Rafael   PS... The Glute and Core ...1st 6 spots for the in person were taken yesterday...look at what it's all about in the video below Glute and Core Workshop (Last one of 2020)