Did you fall off track this weekend?

Happy Monday!!   I hope you all had a GREAT weekend and I know what it's like when you fall a little off track on the weekend...   It happens   But I also know 2 things...#1 you can plan for weekends flexibility, so those things can actually be apart of your plan   and #2 ...if it's not a part of your plan..then the best thing you can do...is get right back on track.   Not beat yourself up, about the choices you made...truth is you made them..own them..move on.   Back on the horse today...back on track with your food, back on track with water and back on track with workouts...that is it   Repeat tomorrow and the day after... that is it.   The same way you made a choice to have what ever you had to fall off...you can make the choice to get right back on   It's Monday The Kind of Monday that builds Momentum   Let's use it.. All Classes and Workouts are on   Coach Rafael   PS...you know what you can do to build some traction...get yourself a good protein shake....something easy to make, easy to mix..and tasty.. We like Level 1 from 1st Phorm...you can order here <==

90% of Your Results Are Here =>

Thank God It's Friday It's the 1st Friday of 2020 so let's get to work...   I want to keep this message Super Simple today..I read this the other day:   PSYCHOLOGIST tell us that up to 90% of our behavior is habitual ...90%!   From the moment you get up in the morning, until you go to bed...the way you get dressed, brush your teeth, eat, drive etc...   F.M. Alexander on the importance of habits:  “People do not decide their futures, they decide their habits and their habits decide their futures.”   If this is so, then 90% of the RESULTS you want will come as a result of making changes to YOUR Habits   and this is why so many people have a hard time...or why so many people fall off track..   It's not that the diet is hard or the workout is hard...don't get me wrong, they are not easy..   But what is really Hard is getting an Adult that over the years has developed a set of firmly entrenched habits (good and bad ones) that determine how their life is going to work...to eliminate old habits and develop new ones   And that is really where I come in...I help with developing New habits, I help with keeping people accountable to the New Habits and I work with pointing out when those Old Habits want to come creeping back...   Want Better Results? Change your habits!   I read this yesterday: Your identity can hold you back: -I'm terrible with directions. -I have a sweet tooth. -I'm bad at math. ...or build you up: -I'm the type of person who doesn't miss workouts. -I finish what I start. -I read every day. Build habits that reinforce your desired identity.   If you are ready ready to start working on these, just reply to this email.. I'm ready to help     Coach Rafael   PS...All classes are back to regular schedule   This Sunday We start the 1st Glute and Core Workshop of the year..I think we have 4 spots left...if you are interested let Lais know or reply to this email

2020 is here, Now What???

Happy New Year Everyone  WOW!!!   I can't remember the last time I was this FIRED up about the NEW YEAR!   FIRST Let me wish you all a Happy New Year!!! Best Wishes to all of you   2nd this morning at 10am we had our 1st workout of the year, and today at 5pm we will have the next one   Tomorrow at 5pm we return to our regular schedule of classes   3rd This Sunday at 10am we will start the 1st Glute and Core Workshop of 2020 The Workshop will be composed of TWO 6 Week Programs The 1st 6 Weeks will start on Sunday January 5th 2020 at 10am and will go for 6 Sundays we have 10 Spots Available and a few people have already requested to book their spot  The Cost for the 6 Week Program is $120 per Spot You can click here to purchase your spot <<==     4th On Saturday January 18th at 10am... SO YOU THINK YOU WANT TO COMPETE The 1st Free Seminar of 2020 you can listen 1st hand to what our Team has said here at:  www.SoYouThinkYouWantToCompete.com     5th...For everyone that has been waiting to get started, waiting till the new year...It's Here!! Workouts are on Need Help with you eating, let's make an appointment to talk Not sure what to do about your goals, cause you don't even know what they are... Just reply to this message..   I am here to help!!   Let's Make 2020 Your Best Year...I will help you   That is my Promise to anyone who wants it   Coach Rafael PS...Check out Lais on stage in Atlantic City...We just added the video to YouTube...Click below   Lais Villamur WBFF Atlantic City 2019 Pro Am

Saggy Glutes, Cellulite, Saddlebags - Can it be fixed??

Happy Friday Everyone I hope you are all enjoying the Holidays... They are almost coming to the end and a New Decade will begin 2020 will be here Next Week   Here are the most common questions that came up this year   *How do I grow my glutes without growing my legs?* *What needs to happen for my glutes to look perky and strong?* *How do I get rid of cellulite?* *How do I get rid of saddlebags?*   This is why we started the Glute and Core Workshops this year.. But how do we make them better? We have to get better, so we have spent the last few weeks developing the BEST Glute and Core program we have ever put together   The Workshop will be composed of TWO 6 Week Programs The 1st 6 Weeks will start on Sunday January 5th 2020 at 10am and will go for 6 Sundays we have 10 Spots Available and a few people have already requested to book their spot  The Cost for the 6 Week Program is $120 per Spot You can click here to purchase your spot <<==  We are looking to start this new year, this new decade with the kind of program that will transform you... We had a lot of transformations this year like this one:   If you are ready to do what you have to do to get the results you want...this message is for you   This is how you get the year started...Summer bodies are made in the Winter...so let's get to work.   For you guys reading this that want to get your eating under control and in a way that supports your goals...lets make an appointment to talk about it   For you guys that want to come workout with us..let's go Let's get you on the path..   For you guys that have questions...send them my way!!   TGIF   Coach Rafael

WHO SAID THIS TAKE 21 DAYS????❓

Happy Monday!!! I hope you all had a GREAT weekend!!   First thing..CONGRATULATIONS to our NEW FitRanX Level 1 Jennifer and to our NEW Level 2's Barbie, Madeleine and Miriam   FitranX testing is already being planned and mapped out for January...New Level 1's, Level 2's and Level 3's...   Get Ready to Level Up in 2020   #NEVERSETTLE   66 DAYS IS THE REAL 21   Yesterday I was reading...yes A book...yes   and I found an interesting study out of UNIVERSITY COLLEGE LONDON.. but let me give context...and not just make sh*t up and repeat it...   **side note, just because you have "Always Heard" something does not mean it's true   ok..ok..   Maxwell Maltz was a plastic surgeon in the 1950s when he began noticing a strange pattern among his patients. When Dr. Maltz would perform an operation — like a nose job, for example — he found that it would take the patient about 21 days to get used to seeing their new face. Similarly, when a patient had an arm or a leg amputated, Maxwell Maltz noticed that the patient would sense a phantom limb for about 21 days before adjusting to the new situation. These experiences prompted Maltz to think about his own adjustment period to changes and new behaviors, and he noticed that it also took himself about 21 days to form a new habit. Maltz wrote about these experiences and said, “These, and many other commonly observed phenomena tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.” How Long it Really Takes to Build a New Habit   Phillippa Lally is a health psychology researcher at University College London. In a study published in the European Journal of Social Psychology, Lally and her research team decided to figure out just how long it actually takes to form a habit. The study examined the habits of 96 people over a 12-week period. Each person chose one new habit for the 12 weeks and reported each day on whether or not they did the behavior and how automatic the behavior felt. Some people chose simple habits like “drinking a bottle of water with lunch.” Others chose more difficult tasks like “running for 15 minutes before dinner.” At the end of the 12 weeks, the researchers analyzed the data to determine how long it took each person to go from starting a new behavior to automatically doing it. 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. INTERESTING 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? But the problem is that Maxwell Maltz was simply observing what was going on around him and wasn’t making a statement of fact. Furthermore, he made sure to say that this was the minimum amount of time needed to adapt to a new change. NOW THAT WE HAVE SOME CONTEXT... Remember a few weeks ago I told you Brianna would be starting 75 HARD on December 22nd and it would end on her 18th Birthday.. 75 Days..Just enough time to build some New Habits huh.. What a Great way to enter into the crazy world of Adulting and Yes she has other Goals   In 2019 She stepped on stage 2 times..   She achieved the best physique she has ever had, developed a ton of new found self confidence and started to have new goals and aspirations as a result of the journey..   She lost 20lbs from the day she started her journey to the 1st time she stepped onstage and continued to work and make improvements to her body with all that momentum..   Now that will continue and she plans to do even better for the June 2020 competition season   Now before, you come up with all the excuses you are just itching to spit out, like she is young, it easier for her...   BS...the opposite...the amount of discipline required is not easier for a teenager with all the life distractions they have    To All Of You That Have Read This Far...and already have 5 reasons why you can't   "IF YOU FIGHT FOR YOUR LIMITATIONS, YOU GET TO KEEP THEM"   Now for those of you looking at making some massive shifts in 2020 #NEVERSETTLE will be the modo for this year   Go for all of it   A lot of people are going to join Bri in her journey and we have set up a page on Facebook for accountability https://www.facebook.com/groups/757728851305519/   You can head on over and watch...you can also choose to do something this year You can also choose to do something today...You don't need a New Year or New Week..Today is a good a day as any   Need help figuring out your workout situation..just reply to this email Need help figuring out your food and eating situation...just reply to this email Need more info or more details...just reply to this email Need to share this info with a friend...just fwd them this email   Let us know how we can help It's Monday!! All Workouts Are On!!!     Wish you all a great week   Coach Rafael #NEVERSETTLE

An INDESCRIBABLE body??

Happy Friday Everyone So We Are Back!!!   NY/NJ Was Great...It was cold, just like I remember it when I lived there.. The kids had fun, we got some snow, we saw interesting people and we ate so much...Pizza, cookies, pizza, pasta, pizza, and did I mention we ate pizza?   I did make time to workout, I posted and shared how much I walked, and after all  that eating I came back to an extra 5lbs last night and just 3lbs this morning..I'm going to say that is a win, but also a HUGE TESTAMENT our style of flexible dieting allows a week long binge without undoing weeks and months of work   A lot of you don't know, the last time I took that many days off, it's because I was paralyzed in a hospital bed...not a good reason to take time off...but before that..I don't know when I took that many days off..   Let's not do that again ;-) Time off ..A Break...is Essential...Not just for me, but for you guys...My cup filled means I can be a Better Coach   None of you should go that long...take time people..chill, enjoy...then get back and work your face off... Or Maybe that's just us...Cause that is what's coming!!!   I will send and post some more pictures from the show in Atlantic City.. Lais placed top 10...The Atlantic City Crown is known as the United States Champion...so Top 10 in the US...is a good place to be...   And before she went on stage, we had already had "The Conversation"... The conversation that is honest, where we both said...We Could Have Done More...We Could Have Been Better...and I want to do that now...I'm Ready!   Fitness Contest are subjective, there is no score board..so you don't know what the score is..it's opinions..   So we said...let's close the door on opinions..and bring a body that would make people say "What the F is that?"   We want to get on stage and close the door...make sure there is no question..and no matter how we place...we want to have the BEST body on the stage...an INDESCRIBABLE Body...that's it..   And listen...I am sharing this...and I know that this is not for everyone   But I know that this time of year...everyone is thinking about making improvements.. Better Health, Better Fitness, Better Bodies...and 2020 New Year New You   What about you???   I know competing and getting on stage is not for everyone..   BUT BEING THE BEST YOU POSSIBLE IS...   Before I left I talked about Brianna starting 75 HARD on Dec 22nd.. We have a few people that have already started.. Lais and I are starting today..   We even set up a page where we can help you map the whole thing out: https://theworkout.world/blog/view/75-hard-miami-lakes-hialeah-south-florida   We just couldn't wait...Nothing different will happen with your attitude, behavior and habits on January 1st   Same for us...We had fun...but we have Goals..we don't need a Monday or a New Year I mapped out concrete Goals for me that start today and end in 16 weeks in LA..Lais will bring on INDESCRIBABLE body to the stage in Atlantic City in 2020..Brianna will turn 18 in March as she finishes 75 HARD like a New Person and with a big jump start to getting on stage in Orlando in June   What About You?   What are you working on? What is the Goal? Is something like 75 Hard for you? Maybe you just need to start working out..come to The Workout for classes and training with us.. Maybe you need help designing the right eating program..our Nutrition Coaching could be for you.. What ever it might be...Let's start working on it   It's Friday the 13th and we have class at 5pm and 6pm Then at 7:30pm for Guys...The Ultimate Chest Workout.. Free to attend..so tell the husbands, boyfriends, brother, cousins, co-workers and Dads to come down  It's Day 1 for Me...this is not a class..We Will be Training Together!!   For Everyone else...Stop Thinking About All The Reasons You Can't (Those excuses and limitations are holding you back)...start looking at All The Reasons You Can and Should!!   Set Goals That Are Big and Scary ;-)   Coach Rafael

75 HARD - Miami Lakes - Hialeah - South Florida

Andy Frisella calls it "A 75-Day Tactical Guide to Winning the War With Yourself"

you can listen to the explanation from Andy himself: here: https://andyfrisella.com/blogs/mfceo-project-podcast/75hard-a-75-day-tactical-guide-to-winning-the-war-with-yourself-with-andy-frisella-mfceo291

SO HERE ARE THE RULES OF THE PROGRAM

1. 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
   
2. 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
   
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
Well that depends...
For some the workouts are easy...but not the reading or the water...for some the reading is easy but not working out.
Certainly not 2 workouts per day...
Oh...and then there is the 75 DAYS in a row...
YES...Remember it's 75 HARD...Not 75 Easy or 75 When Convienient

And now if you live in South Florida, in the Miami Lakes and Hialeah area
You won't have to go at it alone!!!
Accountability to YOURSELF is the Key to this program, but what if you had a group supporting you?
With Daily Check Ins to make sure you are on track to reach your goal!!
HERE IS WHAT WE ARE OFFERING TO HELP WITH YOUR 75 HARD PROGRAM
WE HAVE 2 OPTIONS...
#1 At HOME...Here is what you get:
1. Nutrition Plan (specific to your body, goals and lifestyle) with an Initial Assessment (So you can really track your progress)
2. Unlimited text and Email (please allow a few hours for response) for Support and Accountability
3. Supplement schedule (customized for you)
4. Workout Program plan to follow at your gym or home (anywhere you are)
YOU CAN ENROLL IN THIS OPTION FOR JUST $50 PER WEEK FOR 11  WEEKS
*once you enroll we will set up a call time to go over your starting poing

#2 At THE WORKOUT...Here is what you get
1. Nutrition Plan (specific to your body, goals and lifestyle) with an Initial Assessment (So you can really track your progress)
2. Unlimited text and Email (please allow a few hours for response) for Support and Accountability
3. Supplement schedule (customized for you)
4. Workout with us at THE WORKOUT and We will still map out additional workouts for you at home
YOU CAN ENROLL IN THIS OPTION FOR JUST $75 PER WEEK FOR 11  WEEKS
*once you enroll we will set up a call time to go over your starting poing