3 Simple Tips to Stay on Track This Holiday Season 🎄

 

Hey Everyone The holidays are such a special time, but they can also make it tricky to stay on track with your fitness goals—especially when you’re juggling family, events, and all the delicious food.   Here are 3 simple tips to help you feel your best while still enjoying everything the season has to offer:    Make movement part of family time. Whether it’s a quick walk after dinner, a holiday-themed dance session, or even a fun game of tag with the kids, getting everyone involved makes fitness feel less like a chore and more like quality time.    Plan ahead for indulgent meals. If you know you’re having a big holiday dinner, keep earlier meals lighter and protein-packed. This way, you can enjoy your favorites guilt-free while still feeling in control.    Use the “2-bite rule” for treats. Savor the first two bites of your favorite dessert, and if you truly want more, go ahead! This mindful approach lets you enjoy the holiday flavors without overdoing it.   These small adjustments can make a big difference—and they’re easy to fit into a busy schedule.   If you’d like more ideas or a full plan that works around your family life and food preferences while delivering real results, I’ve put together a program that helps you feel amazing all season long (and beyond!).   If that sounds like something you’d enjoy, just hit “reply,” and I’ll send over the details!   Talk soon, Coach Rafael   PS, also have a Great Blog Post if you are interested: 10 Things Most First-Time Competitors Never Think About When Preparing for Their First Show                                           -

 

Are you really bored of the same thing?

 

Hello Everyone and Happy Monday I shared this in our Private Facebook group yesterday: Do you really Need more variety? What I find people are actually tired of is being mindful of their choices when it comes to food. Being present and intentional. Most people don't pay to much attention to what they eat or it's an after thought So when they are consistent for a few days they get tired. If you truly get bored or don't know what to do with your food...I will give you lots of options below and there are more, but then what will the "reason" be? Suggestions for Prepping Food (with Mindful Variety) Chicken Options: Chicken stew with Rice Pasta Potato Sweet Potato Grilled Chicken with Rice Pasta Potato Sweet Potato Baked Chicken with Rice Pasta Potato Sweet Potato Chicken Stir Fry with Rice Beef and Turkey Options: Beef or Turkey Hash with Rice Pasta Potato Sweet Potato Burger with Bread Rice Pasta Potato Sweet Potato Meatballs/Meatloaf with Rice Pasta Potato Sweet Potato Tacos with Beef, Chicken, Turkey, or Fish Seafood Options: Grilled Fish or Shrimp with Rice Pasta Potato Sweet Potato Baked Fish or Shrimp with Rice Pasta Potato Sweet Potato Breaking Down the Numbers: Here’s how much variety you can truly have: Just by changing protein, carb base, and seasoning, you already have 42 unique meals with salt and pepper alone. Adding just 4 types of fish (e.g., cod, salmon, tilapia, shrimp) → 42 becomes 168 options. Swap potato styles (e.g., mashed, roasted, fries, baked, or sweet potato fries) → 168 becomes 840 options. Throw in condiments like BBQ, soy sauce, or salsa → you’re now at 3,360 combinations.   Mind blown yet? The Real Issue: Are you actually bored of your meals, or is it about something deeper? Here’s the truth: Most people aren’t tired of their food. They’re tired of the intentionality required when it comes to eating well. Paying attention to what you eat forces mindfulness, and that can feel exhausting when you’re used to eating on autopilot.   Takeaway: If you’re feeling bored or stuck, try these tips: Change the method: Try grilling, baking, or stir-frying your proteins. Experiment with seasonings: Lemon and herbs, teriyaki glaze, or even a dry rub can make the same base meal feel fresh. Focus on your goals: Remember, this isn’t just about food—it’s about fueling your results.   By keeping it simple and consistent, you’ll be amazed at what you can achieve. Let’s flip the narrative: Are you really bored of the food, or are you bored of being disciplined?   Let me know what you think!   Wish you all a GREAT Week   Coach Rafael   PS...did you see all the idea Lais shares in this video, with all her Aldi/Supermarket hacks                                               -

 

What Does ‘Weight’ Really Mean?

 

Hello Everyone, Welcome to December!! I want to use December to give you all some real, useful and applicable information, Not the fluff confusing sh*t that is all over the internet.    Have you ever stepped on the scale and felt confused?   Here’s the truth: most people don’t actually understand what their weight represents.   Your weight is the sum of muscle, water, bones, and fat in your body. So, technically, you could lose a leg and weigh less—but that’s not really what you’re aiming for… right?   Let’s break this down with a few REAL EXAMPLES to rethink what the scale really shows:   The Water and Broccoli Mystery: If you stepped on a scale holding a gallon of water, it would show you are 8 lbs heavier. If you held a 2 lb bag of broccoli, you’d weigh 2 lbs more.  But if you drank that water or ate that broccoli, would you panic about gaining weight? Probably not.    Yet we fear a slice of bread or a bit salt or sugar as if they’ll ruin everything. What does your perception of it say vs what is actually is?   The Pre-Workout vs. Post-Workout Dilemma: You weigh yourself before heading to the gym and then again after a sweat-drenched workout. The scale goes down, and you think, “I lost weight!” But what really happened? You sweat out water and burned glycogen (your muscles’ energy stores).  If you drink a bottle of water and eat a banana, the weight might come right back.  The real progress?  You’re getting stronger and fitter—things the scale can’t measure in one hour.     The Clothes and Shoes Trick: We’ve all been there: you weigh yourself at home in your pajamas and then again at the doctor’s office in jeans, a sweater, and boots. The scale shows 5 lbs more. Did you suddenly gain fat? Of course not. It’s just your clothes.    Food works the same way. Eating a meal might show an increase on the scale, but that’s just the weight of what’s inside your body—not fat gain.   Weight is complex, and the scale reflects so much more than just fat. It’s a snapshot of everything happening inside your body—hydration, digestion, muscle growth, and more.   Instead of fearing food or obsessing over every fluctuation, let’s focus on what truly matters: Building strength and muscle (Surface: because that’s what gives your body shape. Reality: Muscles are responsible for all movement in the body, including voluntary and involuntary movement, muscles contribute to energy metabolism and storage and so much more). Fueling your body so it performs its best. Losing fat sustainably while enjoying life—yes, bread, salt, pizza and even sugar and ice cream can fit into that plan. The next time you step on the scale, remember: it’s not just a number. It’s a reflection of your body in motion—a constantly evolving work of art.   If this mindset resonates with you, hit reply. Let’s chat about building a healthier, more realistic relationship with your weight or if you have questions about this...   Because you deserve more than fear and confusion—you deserve clarity and confidence..   Wish you all a Super Tuesday   Coach   PS:                                                   -

 

75 HARD....want to join us?

 

Hello Everyone... This is an odd time of the year for this...right?   Well, yeah. But that is exactly why it's perfect.   I've been talking about 75 Hard since I heard Andy announce it on his podcast March 19th 2019: https://podcasts.apple.com/us/podcast/75hard-a-75-day-tactical-guide-for-winning-the/id1012570406?i=1000431268030  or https://open.spotify.com/episode/1tDHTAgvqC6BVeHL9Fedha?si=dqZ4h8uITVObeE2K7ne-0w    Since then I have helped dozens of people complete it! And now it's your turn, and you will get to do it with us ;-)    But 1st, do you know how this even got started, 75 Hard?   Then you have to go back to this episode on March 5th https://podcasts.apple.com/us/podcast/redefine-impossible-ft-james-lawrence-with-andy/id1012570406?i=1000431104452  or https://open.spotify.com/episode/353KiWx5htELOYupQsl4sl?si=Wa4JQ64yRtWN3LrGflFKDw    I know, I know lots of listening...you want to hurry up and get to the point. That's exactly why you need to do this, context matters.   So, on this episode (which I am re listening to right now). On this episode it was the IRON COWBOY! The Iron Cowboy is James Lawrence, and his quest to complete 50 long-distance triathlons in 50 consecutive days across all 50 states.   WOW! and he did, but this conversation was the inception of 75 HARD.  It's inspired Andy. Think about how Hard 50 long-distance triathlons in 50 consecutive days across all 50 states is. This is not that.   But, it is Hard. What you should think about is the mindset required not to workout for 50 days, but to wake up every morning for 50 mornings and go finish an Iron Man Triathlon EVERYDAY   So, 75 HARD is a Mental Toughness Challenge built around fitness, personal growth and commitment.   Here is what is involved: You have to follow a Diet – No one has the same goals, so your diet must support your goals...This is Something we can help with. Two Workouts per Day – 1 has to be outside and both have to be at least 45 minutes...This is Something we can help with. Drink 1 Gallon of Water per Day – Simple Read 10 Pager per Day – From a non-fiction book Take a Progress Picture Every Day – So you can see the progress at the end   SUPER SIMPLE RIGHT   They have a FREE APP you can use to track these 5 things here: https://44seven.app.link/sharing This is right from Andy's website: "I'm not in yet ... I'm still not sure because: I'll start when I am ready. That my friend, is your entire problem in life. You wait. You wait for the perfect time. You wait for the stars to align with Mercury in retrograde ... or something else crazy like that. The point is you wait ... and you don't do. Allow me to let you in on a little secret: There's never a perfect time. The stars never align. You'll never be ready. That's the point of 75 HARD ... to develop the toughness so that no matter what happens in your life, you have the mental fortitude to deal with it. So start ... execute.   What happens if I fail? It's simple, you start over on Day 1. I've had some say this rule can make people feel like a failure if they have to start over multiple times. Well ... here's the truth:   If you modify the program just to say you completed it, did you really succeed? No. That's the problem with your whole life ... you constantly modify your plans & goals so you can say you completed them. By doing that, you never achieve what you're actually capable of, and you'll end up feeling worse about yourself, because you know deep down you cheated.   You don't accomplish anything great by changing the rules in your favor just to check the box.   It seems like this would be difficult to sustain. EXACTLY! That's the point. You don't achieve what I'm talking about by doing the program for just a few days or a few weeks. I made this program 75 days, because that is how long it will take for you to develop these skills ... skills that will stick with you long after you've completed the program.   This isn't another temporary band-aid program that you're used to ... I'm talking about making PERMANENT & POSITIVE changes in the way you live your life.   I'm on the XYZ Diet Training Program, so I can't do 75 HARD. You my friend ... are wrong. You absolutely can do 75 HARD. I developed 75 HARD to run in-line with your current fitness program ... no matter what it is. I developed it to run in-line with your current diet program ... no matter what it is.   There's 2 workouts a day and I don't specify to you what to do there. So plug in the workout from your other program for one of the workouts. Then do another workout that day. Don't forget ... one of the 2 has to be outside. You have to follow a meal plan and again, I don't specify to you what to do there. So plug in a meal plan from any program for that." Lais and I are in.   Tomorrow is Thanksgiving   and Friday is Day 1 for YOU.   We have a Free Facebook group for everyone, we have used in the past: https://www.facebook.com/groups/757728851305519    Lais will start a Whatsapp group for daily accountability.   Why are Lais and I doing it? Simple, we have Goals and we want to lock in. On January 1st 2025 we will be on Day 35 of 75 Hard. Imagine finishing the year with that level of momentum? Imagine starting the year with the intention?   Most people quit their New Years resolutions on Week #2 of the new year, imagine walking into February with this kind of WIN?   WOW!   We just got off a goal setting call with Sophia, she is in. Lais is in, I'm in, Bri is in.   Are you in?   Let us know     Coach Rafael     PS...this is a great segway into the January Photoshoot. That is on January 18th. Goals, plans, purpose....Let's go people                                     -

 

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