Day 300

 

Keeping it Super Simple.  Happy Monday Everyone    TODAY IS DAY 300 in 2020 This year 2020 is a leap year and there are 366 days. 66 days remaining in this year 2020.   Look back at the last 299 Days...How has it gone? Now look forward at the next 66 days and next years 365 days...how's it going to go?   I'm working on a NEW Program   A Body Transformation Program and if you have seen some of the pictures of some of the people I help get on stage...you know what we can do   But this Program will be more of a Project.   A Project to Transform You   The outcome will depend on what your goal is Maybe you want to complete a marathon, maybe you want to get on a fitness competition stage, maybe a photo shoot, maybe you are getting back on the market and you are going to starting dating new people, maybe you want to work on next years Summer Body now....Your Goal   But....keep an eye out for it   New Podcast Episode In our New Episode of Morning Coffee with Lais and The Coach..we talked about some new stuff like our favorite Netflix show..but we also answer question during our live recording Click here to watch on YouTube» Have you ever TRIED the 300 Workout All exercises are done without scheduled rest between moves. The “Original” 300 Workout Pullups - 25 reps Barbell Deadlift with 135 lbs. - 50 reps Pushups - 50 reps 24-inch Box Jumps - 50 reps Floor Wipers - 50 reps Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps Pullups - 25 reps You can read more about it here >> HOW LONG DOES DEVELOPING A NEW HABIT REALLY TAKE In 1960, Maltz published that quote and his other thoughts on behavior change in a book called Psycho-Cybernetics ... The book went on to become an blockbuster hit, selling more than 30 million copies. And that’s when the problem started. You see, in the decades that followed, Maltz’s work influenced nearly every major “self-help” professional from Zig Ziglar to Brian Tracy to Tony Robbins. And as more people recited Maltz's story — like a very long game of “Telephone” — people began to forget that he said “a minimum of about 21 days” and shortened it to, “It takes 21 days to form a new habit.” And that’s how society started spreading the common myth that it takes 21 days to form a new habit (or 30 days or some other magic number). It's remarkable how often these timelines are quoted as statistical facts. Dangerous lesson: If enough people say something enough times, then everyone else starts to believe it. It makes sense why the “21 Days” Myth would spread. It’s easy to understand. The time frame is short enough to be inspiring, but long enough to be believable. And who wouldn’t like the idea of changing your life in just three weeks? How Long it Really Takes to Build a New Habit The answer? On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In Lally's study, it took anywhere from 18 days to 254 days for people to form a new habit.  In other words, if you want to set your expectations appropriately, the truth is that it will probably take you anywhere from two months to eight months to build a new behavior into your life — not 21 days. Interestingly, the researchers also found that “missing one opportunity to perform the behavior did not materially affect the habit formation process.” In other words, it doesn’t matter if you mess up every now and then. Building better habits is not an all-or-nothing process. GUESS HOW MANY DAYS ARE LEFT IN 2020? Seems like you need to start working on your NEW HABITS TODAY Not January 1st 2021 If you read this and this made sense...and you are ready ...hit reply...let me know...let's get you going, let's get you started Your New Habits Can Start Today

THE ORIGINAL 300 WORKOUT

 

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet. All exercises are done without scheduled rest between moves.

The “Original” 300 Workout

• Pullups - 25 reps
• Barbell Deadlift with 135 lbs. - 50 reps
• Pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers - 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
• Pullups - 25 reps

The Intermediate 300 Workout

• Pullups - 25 reps
• Dumbbell Deadlift - 50 reps
• Pushups - 50 reps
• Bodyweight Squat Jumps - 50 reps
• V-Ups - 50 reps
• Dumbbell Push Press - 50 reps
• Pullups - 25 reps

Obviously, this is still a challenging workout. You shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted.

"Super 6" MRT Circuit (Try this Workout Today)

 

Happy Sunday Everyone Are you working out today? Want to try something NEW this weekend?   Below I have a NEW workout you can try...   But I also wanted to tell you today we are on for "Morning Coffee with Lais and The Coach" today at 10 am here: https://www.facebook.com/groups/980063509004884   Now...The Workout Let me know how this goes     "Super 6" Bootcamp Workout Warm-up Perform the following circuit twice, resting for 1 minute between circuits. Each exercise should be done for 20 seconds. Prisoner Squat Bird Dog SB Plank Band Pulls Super 6 MRT Circuit Do the following circuit up to 6 times, resting for 1 minute between circuits. Side-to-Side Jumps (6 reps ea side) Decline Close-Grip Pushups (6) Bulgarian Split Squat (1-1/2 rep style) (6 ea leg) Chinup or Strap Row (6) Burpee (6) Cross Body Mountain Climbers (6 ea side) Super 6 Finisher Do the following circuit 3 times, resting for 6 seconds between circuits! Alternating Reverse Lunge (6 ea) Spiderman Climb (6 ea) Total Body Extension (6) Cool-down   Enjoy you Sunday     Coach Rafael

10-31-20 Halloween Bodyweight/Kettlebell Circuit

 10-31-20 Halloween Bodyweight/Kettlebell Circuit Workout

- start with a five minute warm up –

-then do:

(circuit 1)

10 pull ups or inverted rows
31 kettlebell swings
20 close grip push ups

(circuit 2)

10 plank-to-push ups
31 jumping jacks
20 goblet squats

- Perform exercises in each circuit back-to-back without rest. Rest 30-60 seconds, and repeat each circuit three times.

Can Margaritas be built into your meal plan?

 

Hello Everyone it's Super Tuesday aka Taco Tuesday Aka Transformation Tuesday and I will be sharing Transformations on IG later...make sure you check them out here: https://instagram.com/mr_bootcamp    January 14th 2019 I shared this Question in an email...we have lots of new people in our community, so I wanted to share again   I HAVE BEEN THINKING ABOUT THIS QUESTION ALL WEEKEND.   I didn't propose it ...I was watching a video about "Understanding Health Foods"   and there were 3 questions in the video...but this one:   COMPARED TO WHAT....   Stood out for me   In the video ...a great comparison is made...   When some one claims that one food is good for you or better for you or even "healthier" for you...   The next questions should be "COMPARED TO WHAT?"   So I started to think about how I answer questions...and the questions people ask...   Even some of the excuses people have made for the reasons they can not do  "X, Y or Z"   There are just so many questions or things people say like...   I always heard this food burns more fat...…..."COMPARED TO WHAT?"   I heard if I workout on an empty stomach I can burn more fat……."COMPARED TO WHAT?"   I heard this kind of workout burns more fat..…..."COMPARED TO WHAT?"   That is just to expensive......"COMPARED TO WHAT?"   I heard Paleo, Keto, Vegan, Whole 30, insert diet....is better for insert thing here..…..."COMPARED TO WHAT?"   I'm so busy, tired, sick, (insert thing here)..…..."COMPARED TO WHAT?"   Now, I'm not saying you will not do great at any of the things you want to do, and that they might indeed be better, or quicker or faster   What I am saying is, you should ask yourself... are some of the ideas you are holding on to, holding you back from moving forward...because you have not really asked yourself...compared to what?   A lot of times, because I Coach people 7 days per week, and we interact multiple times per day...a lot of the stories being told are just that...stories   Maybe if you add Compared To What at the end of some of the stories you tell, the answers will change   Tony Robbins says "Quality questions create a quality life. Successful people ask better questions, and as a result, they get better answers."   Success at anything is success Success at staying on your meal plan is success Success at working out consistently is success   And if those are things you want to add to the list on wins in your life...you might want to start asking better questions as to why it's not happening the way you want it to...and start answering them honestly     Enjoy your Taco Tuesday...and if you are having tacos tonight   Are You Having A Margarita as well? Let me know!!   Is it built into your plan? If you wanted one, Can it be built in?   See...better questions     Coach Rafael

Is this what you need to hear?

 

Hello Everyone - Happy Monday I hope you all had a GREAT weekend   I read some great words today and wanted to share   Just wanted to remind you guys, and myself, that improving our health and earning results is not an instant thing. It takes time. It takes consistent effort. It takes consistent focus. It takes the right tools. It takes a thousand little mental victories. It takes changing our habits. It takes doing the work. Doing it consistently. Not wavering. ...and most of all, BEING PATIENT... Think of it like this ... you can't bake a cake twice as fast by turning the temperature up twice as high, can you? No. You'd ruin the cake.   Remember this ... it will take time to earn the results you want. It can take your body roughly 8 weeks to adjust to a new program ... new routine ... new lifestyle... And we need to understand that, we need to be ready for that, and we need to keep putting one foot in front of the other ... because when we do, our results will be there. Most people quit before this point though... Don't.     So, whether you're in one of our programs or not ... know and remember that results take time.   Do everything you can as you take on each day...   Make one good decision at a time...   Keep moving, left foot, right foot...   And don't quit.   You CAN do this.   Happy Monday   Coach Rafael

3 Things You Can DO This Weekend To Stay On Track

 

Hello Everyone, Thank God It's Friday!! The weekend is here!!   And for some people...and opportunity to build momentum, and for others an opportunity to lose traction   So here are 3 Things You Can DO This Weekend To Stay On Track   #1 WATER- Make sure you drink all the water you are supposed to over the weekend...you can set your self back a lot by not drinking water. Water carries nutrients to all cells in our body and oxygen to our brain. Water allows the body to absorb and assimilate minerals, vitamins, amino acids, glucose and other substances. Water flushes out toxins and waste. Water helps to regulate body temperature.   #2 Protein - Keep protein intake high over the weekend...and an easy way to do it is with a Protein Shake...at home we like Level 1 it's easy to mix, taste good and cooks well Lais and Bri use it to make Protein Waffles....all the time You can get something like that here<<   #3 Workout - You have to keep moving...make some time to move...Seriously Don't complicate it...go for a walk...get on one of our Zoom workouts Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores   People complicate things to much, Keep It Super Simple...Train Regularly, Train Hard...Put in the time and the work....I love when people ask things like "what else can I do" or "is that it"....lol   You want to punish your body with a workout and expect overnight results and when it doesn't happen you think you are missing something...   It's like my 5 year old wanting to be an Adult...you have to put in the time   Get back to me on Monday if you did these 3, let me know if they help Get back to me on Monday if you didn't, let me know if you want to get on the path   And I will give you a Bonus 1   With a Program Like 75 Hard, your workout and your eating and your water are not negotiable, so no opportunity to fail   76 Days left in 2020...good time to start   Yesterday I sent an invitation to our PRIVATE group where we keep each other accountable https://www.facebook.com/groups/757728851305519/   There is nothing to buy...it is simply an accountability page   Something I can help with is Your Eating Program and your training program for those 75 days...if that is something you want help with   SO HERE ARE THE RULES OF THE PROGRAM You have to follow a Diet – No one has the same goals, so your diet must support your goals...again 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 also 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   Wish you all a GREAT Friday   Coach   PS...here is a 5th one...Make sure you are putting good things in by eliminating the guess work...something like Kyani Sunrise helps keep it simple 22 ANTIOXIDANT SUPERFOODS FOR HEALTHY LIVING Searching for the perfect start to your day? Wake up with Kyäni Sunrise, a delicious blend of concentrated vitamins and minerals that tastes delicious on its own or mixed in with your favorite drink. Featuring 22 powerhouse superfoods, including the potent wild Alaskan blueberry, pomegranate, acai berry this special blend provides a convenient and effective way to supply your body with the antioxidant support it needs daily. Click Here to Order