They Did It!!! Look What's Coming and What You Can Do

 

#Hyrox - This weekend the #HyroxOrlando we had 2 Athletes competing in the event & it was a blast Hello Everyone and Happy Monday     This weekend at the Hyrox Orlando  event A little recap Video above!   Setting bigger goals is always a motivation tool!!!   Juan and Leila set some big Goals...   Actually Leila decided to do this Hyrox during our last Immersion...and again there is the power of IMMERSION   But again...Setting Bigger Goals   They also stretch you, push you and force you to do things outside of what you are comfortable   Even when people set goals to get a little better...they are usually safe   *Lose a little weight *Start working out *Start eating better   And as a result, you don't get very far   NOW....some Bigger Goals   1.Running a #5k in good time, or #10k   2. Getting ready for a photo shoot   3. An adventure race (like spartan) or hyrox   4. Getting on stage at a fitness competition (WBFF - So You Think You Want To Compete free webinar)   5. Completing #75Hard    Just as examples...any of these can move you forward    But I think you need something measurable, with a deadline and a timeline   NOW...Let's Look At Some Timelines and Some Deadlines Labor Day Weekend is Monday September 6th What is you set a Goal that you want to work on between now and then? There are 91 Days....WOW!!! you know what you could do with 91 consistent days????   The 1st thing that comes to mind is 75 Hard... 75 Hard is something I have talked about a lot if you have been reading my emails for a while or if you follow me on social media, I have helped several people complete it...and the Program is Super Simple and can change your life   Super Simple does not mean Easy...it means there are 5 simple things to execute SO HERE ARE THE RULES OF THE PROGRAM (for those not familiar) 1. You have to follow a Diet – No one has the same goals, so your diet must support your goals - No Cheat Days - ..again this is Something we can help with 2. Two Workouts per Day – 1 has to be outside and both have to be at least 45 minutes...This is also something we can help with 3. Drink 1 Gallon of Water per Day – Simple 4. Read 10 Pager per Day – From a non-fiction book 5. Take a Progress Picture Every Day – So you can see the progress at the end SUPER SIMPLE RIGHT   Goal setting is certainly something we can help you with If you would like to chat about some possible outcomes that will push you past your comfort zone...let's chat   And for anyone that ready this...and said..91 days till Labor Day...but in 75 Days I can change everything...I'm interested in that, let's do it   75 Hard was created by Andy Frisella and it is not something I made up, thousands of people have done it...you can read about it anywhere   But helping craft your eating program, and workout and accountability is certainly something I can help with   So Happy Monday to all of you I wish you all a GREAT week ahead

 

Did you see what happened to us????

 

Hello Everyone If you follow us on Social Media, you know this weekend we had our 1st TEAM photo shoot of 2021   Pictures and the Vibe was Great...can't wait to share more pictures...but the sh*t that went down before was ....well...we recorded it all and it in this week's episode of Lais' YouTube series...Journey to Worlds   And you can watch all of it here: Journey to WBFF Worlds 2021 || Episode 3 But wait there is more Yesterday we recorded our Podcast....and if you watched last week, then you might remember we talked about the last book I read "What If It Did Work"....well this week we got to chat with the Author of the Book, Omar Medrano...   And we got into some of the things that might be holding people back from reaching their goals...including fear of it actually working   So go take a look, the episode is on Youtube here:   Lais and The Coach with Omar Medrano You can listen on to the #podcast on: Iheartradio https://www.iheart.com/podcast/256-lais-and-the-coach-53539629/   itunes https://podcasts.apple.com/us/podcast/lais-and-the-coach/id1357418127   spotify https://open.spotify.com/show/61ogJYDnXTnT4Cjti7jPui   and on Facebook: https://www.facebook.com/groups/980063509004884/     You can order The Book "What If It Did Work" on Amazon directly     I wish you all and Awesome Thursday   Coach

 

Episode 1 of her New Series is up (Journey to WBFF Worlds)

 

Journey To WBFF Worlds 2021 || Episode 1 Hello Everyone and Happy Friday Well we are back with a NEW Series...as Lais is getting ready to compete for a WORLD TITLE in Las Vegas...we want to take everyone along for the ride   So we are documenting her prep and everything that happens along the way   We find is COMICAL...when people say things like "you must live in the gym" or "you don't understand I have kids" or "you don't get it, I'm busy" "I can never give up my favorite foods".....   It doesn't matter how many post we write or how often we share, people always think what they want to think to explain why they can't   And listen...it's not for everyone...but we document to show the path, the work, the flexible approach to dieting and of course the results   So join us on this journey for a World Championship https://youtu.be/0Q8K8pUZTXQ   and make sure you tune in to our Facebook page at Lais and The Coach: https://www.facebook.com/groups/980063509004884    We will be recording a new episode of our podcast LIVE   I wish you all a GREAT weekend   Coach Rafael   PS... Need A Workout for this weekend? A Challenge Workout? Things Change when you use adequate resistance ;-) Try this:   WORKOUT – DIRTY THIRTY / 12 MINUTE AMRAP • Alt. single Hand kettlebell swings x 10 • Kettlebell Clean & Press x 5 (left side) • Kettlebell Clean & Press x 5 (right side) • Kettlebell Goblet squat x 10   Kettlebell Clean & Press • Levels 0-2 - 12 kilo women. 16 kilo men . • Levels 3-5 - 16 kilo women. 20 kilo men . • Levels 6-8 - 18 kilo women. 24 kilo men   Workout: 6 rounds - :45 sec work / :15 sec transition • Station #1 - :45 sec work / wallballs 14lb/10lb or Dumbbell thrusters 25lb/12lb (:15 to switch stations) • Station #2 - :45 sec work / Alt. Speed skaters (:15 to switch station) • Station #3 - :45 sec work / Over Head medball slams (:15 to switch station) • Station #4 - :45 sec work / Bear Crawls (:15 to switch station) • Station #5 - :45 sec work / Battle Ropes REST 1:00 - Repeat

 

Try This Workout - New Podcast Episode ... and more

 

Do The Work Every Day No Matter What Your Outcome Is Waiting For You On The Other Side Happy Friday Everyone Here we Are...the weekend is upon us and for some of you and OPPORTUNITY to build momentum and for some of you and excuse to get off track...   I'll tell you this...On Monday...Will you wish you built momentum or will you be content you fell off track?   I got some cool stuff for all of you today New Episode of Lais and The Coach You can watch the episode in our Facebook page here <<=== or on YOUTUBE and you can click here to watch on Youtube  TRY THIS WORKOUT “Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.” ― Jocko Willink, Discipline Equals Freedom: Field Manual   Warm up 20 min walk + 3 Rounds 3 Way Chop Across and Diagonal 5 reps each   15 MIN AMRAP Suspension Rows 10 reps Push ups 10 reps Alternating Arm KB Swing Farmers Carry * in Progressive order, every round add a rep   Get in the Flow (Ladder set) Start on the weak side, so the squat jumps then do the reps on the strong side. Do 10 reps of each:   One legged RDL to reverse lunge One legged walk out to plank push up Prisoner squat jumps One legged RDL to reverse lunge (other side) One legged walk out to plank push up (other side)   Do 8 reps of above, then 6, then 4, then 2. Want to listen to our show??? ITUNES: https://podcasts.apple.com/us/podcast/lais-and-the-coach/id1357418127   Spotify: https://open.spotify.com/show/61ogJYDnXTnT4Cjti7jPui   iHeartRadio: https://www.iheart.com/podcast/256-lais-and-the-coach-53539629/   and a few more, just search for Lais and The Coach IMMERSION WEEKEND IS COMING!!!!! Immersion, and Bootcamps are just some of the ways to connect with us in person. You would be surprised to know, how many people come to Central Florida to train with us...yes they will come in to town and book private Coaching, Private Posing, Consultations and more.... This is NOT just for competitors, or current clients If you are interested in scheduling time...reach out and let me know, we can coordinate options for you.

 

10 Year Transformation

 

The Workout Hello Everyone, it's Super Tuesday This is hands down on of my favorite Transformations Ever   And while it does not have Video of us at the park in Brickell or at David Kennedy Park in Coconut Grove or at Royal Oaks Park in Miami Lakes, it does capture a lot of the transformation our Bootcamp has been through   So many Awesome people have come to train with us through the years and some are still very much a part of our workout family...   And this Thursday we are back in Miami for 3 Days of workouts!!!   We still have spots on Thursday and Friday...   and depending on how this one goes, maybe we come back for a workout or 2 again.   Make sure you watch the video with the volume on...   "Are You About To Stop THE PROCESS Because You Can't See The Prize?"   A lot of your Transformation are simply about staying the course...   Staying on the path...   Everyone one wants to rush their results, but so few want to focus on doing the work.   Just like our Program Evolved and Keeps Evolving....so will your outcome   But you have to stay the course   I wish you all a Super Tuesday   Coach Rafael   PS...if I don't see you at this round of workouts, maybe we see you at one of our other Live Events...We have the next IMMERSION WEEKEND coming, more Bootcamps and in person workouts and more coming soon   PPS...Lais and I are recording the next Episode of our Podcast tomorrow, so be on the lookout for that, and we are also recording the New Journey to the stage series just for YOUTUBE, so be on the lookout for that as well

 

Tight Arms, Hard Legs, Firm Glutes and Abs

 

Hello Everyone Here we are EVERYONE....the 1st WBFF Show of the Season starts tomorrow with Registration Night and the Show is Saturday Night in Orlando and as you can see below the 1st on many shows this season and the 1st of so many shows we will be attending Tight Arms, Hard Legs, Firm Glutes and Abs   There will be a lot of that this weekend   But how do you get there?   Not to the show?   To the shape?   How do you get the Arms, and Legs, and Glutes and Abs? I remember when Lais ask me if I thought she could do it   What would she need to do?   Hours of Cardio?   Low weights and high reps?   Zero Salt?   Zero Carbs?   Boiled Chicken?   She said "Cause I'm Willing To Do All Of That"   I said Great!....You need to be willing to do the work...but you don't need to do any of that...   We need to train hard, you need to make sure you are eating enough food for your goal, you need to be consistent and you need to be compliant...Do Exactly What I Tell You, You Should Do....Like A GPS, and you will get there   And so began her 1st 6 Month Prep, where she ate more rice than she ever had, she had Pop tarts every night, and simply went to 1 of our Bootcamp Workouts 5-6 times per week (PS...we will be back in Miami next week for 3 Days of Bootcamp)   And she lifted weights, heavy weights, she trained hard and fast...Kettlebells and Dumbbells...Bands and More Bands...no fancy gym equipment...we trained exclusively in our 2500 SQF Facility and there were NO special workouts for her...she participated in the workouts we held everyday   So that shows you....it's not a specific exercise...it's continuous exercise, from different angles and different tempos and consistency   Don't skip this, she trained her a$$ off...don't think you will get there with a mediocre attempt at it...hard, tight muscles are a response to hard training.   What Else Did She Do?   Why didn't everyone get the same result?   Well...The Food...She was in Proper Energy Balance EVERYDAY She ate the right amount of food everyday without exceptions   And no...not egg whites and brown rice and fish (even though there is nothing wrong with that if you like that)   But she ate all the things she enjoyed...we ate out, she had pop-tarts, wine, white rice everyday, she ate at 9pm...never fasted, never did extra cardio, never said no to going out to dinner   But it was the correct amount of EVERYTHING for her and her Goal...not what her Mom ate, not what her sister ate, not what the girl at the hair salon or nail salon ate...   The correct amount for her, and she had to be patient to let it happen, and she had the let the process play out...   Yes, she would wake up and think "This isn't going to work" or "This isn't going to happen" or "I should cut this or that or so more of this and that" and so many more things...   But she didn't...she didn't really have a good reason other than lack of patience, she could not articulate a valid reason...so she was left with no choice other than trusting the process, trusting her Coach (me) ....yeah...it's not easy...I'm sure she trusted my ability, and knew deep down I knew what I was doing, but like most of you wanted Results yesterday and thought (based on nothing) it should happen faster   In the END...she did the work...she stayed on the path...she trusted the process   And The Results     And since then, we have done it OVER and OVER and OVER again for lots of people   You have seen it all over our IG and Facebook pages...   However...Lot's of people (a lot more than you think) start but don't finish...   They stop for a number of reasons...this is not the approach for everyone   But the biggest reason people, stop is because it's not fast enough    Well...sorry to tell you Tight Arms, Hard Legs, Firm Glutes and Abs don't happen Fast   You don't get it from juicing or cleansing, or creams or surgery or anything other than DOING THE WORK   I Love Fitness...and Fitness Based Results...You Can't Buy Them...There Are No Shortcuts   There is Only The Work... The Workout + The Process will give you the Results     I hope that makes sense...and I hope this answers some questions for you   YES...I 100% Believe For Every Vision Exists Results (TEAM4EVER)   What ever YOUR Goal is ...it can happen BUT YOU HAVE TO DO THE WORK   You have to show up for YOU everyday   You have to want to do it more than you want something else   You have to want to change, to get the changes you want   You Have To Be Willing     Wish you all a GREAT Day   Coach     PS...you may want to turn the volume up for this one:   Are You Willing (WBFF PRO LAIS)