Weekend Schedule - Another Workout You Can Try at Home - and more

HAPPY FRIDAY!!! + ANYONE ELSE FEEL LIKE THIS??? If you do you are following the WRONG diet!!   The Holidays are here...and people think that dieting means suffering...   Truthfully it doesn't really matter what I say, most of you will still do what you want to do.   But....I can tell you what's working....I happen to be able to help a lot of  people with their eating selections...   Just this week I have had some of my people eat at Popeyes fried Chicken, Burger King, Pei Wei and more ….Lais has had Mishas Cupcakes 3x this week along with several other treats...Rehanna had an Ice Cream called Unicorn Poop and I have so many examples I could share....   Guess..what...they all got results...   The questions is ….HOW ABOUT YOU?   It's not the junk or the fast food...but I can tell you the kale and dry tasteless chicken is not as delicious as a Mishas Dulce de Leche cupcake...   Maybe it's time we sit down and talk about your goals, your current eating plan and what suggestions I can help with to help you reach your goal...   This Weekend at THE WORKOUT'   5pm and 6pm Freestyle Friday 8am and 9am Salsa Saturday 11am Super Soul Sunday   MAKE SURE YOU FOLLOW ME ON INSTAGRAM FOR UPDATES at MR_BOOTCAMP   OH....YEAH....A WORKOUT: Perform each exercise in order with no rest between the exercises. Aim to do as many reps as possible. Rest for 30 seconds at the end of the circuit and repeat for a total of 3 rounds.   1A) Total body extension x 30s   1B) Jumping jacks x 30s   1C) Push Ups x 30s   1D) Jumping jacks x 30s   1E) Total body extension x 30s   Abs Blast: Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for 30s. Repeat for a total of two rounds.   2A) Inchworms x 10   2B) Side Plank with hip Raise x 8 each side   2C) Spider-Man Mountain Climbers x 8 each leg   Workout: Lat Pulldowns  Wide for 10 reps Reverse grip for 10 reps 4 super sets   DB side laterals, front raises and upright rows 10 reps of each 4 rounds         Coach Rafael “It is easier to act yourself into a new way of thinking, than it is to think yourself into a new way of acting.” — Millard Fuller

2420 W 78th st
Hialeah Fl 33016

Gyms in Hialeah 

Gyms in Miami Lakes
USA

Can't Make It To The Gym - Try This Workout At Home

Holiday Season Is Here Is You May Find You Are Busy + It'S WORKOUT WEDNESDAY! The Holidays are here...and it seems like all of the events going on, end of year things, work...what ever it is...has a lot of folks distracted...   So instead of just reminding you to be consistent and take care of your body...the vehicle that allows you to do everything you do...let me provide a solution   A workout you can do at home   Start here: 1 Squat 1 Push Up 1 Rocking Plank (Power Plank) 1 Jumping Jack   Now here are a BUNCH of ways to move forward   Option A. Now do 2 reps of each, then 3 and then 4 all the way to 10 That is 220 total reps, that is a good workout.   Option B Set a timer for 10 minutes Now do 2 reps of each, then 3 and then 4 all the way till the 10 minutes are up...see how many reps you can complete, that is also a good workout   Option C.. Same as option B but set the timer for 15, or 20 minutes   Option D Now do 2 reps of each, then 3 and then 4 all the way till you can not do any more reps...as long as it take   You don't need any equipment, you don't need a lot of time and it can be as hard or as simple as you need it to be...     Try it, let me know how it goes...   For everyone else coming to THE WORKOUT today....see you guys at 5pm, 6pm , 7pm     Coach Rafael “It is easier to act yourself into a new way of thinking, than it is to think yourself into a new way of acting.” — Millard Fuller    Inky Johnson -- "It's Not Just About You." (Motivational Video)

Do You Have Leaky Gut? What Even Is That?

Food doesn't mean anything if you aren't digesting it. The gut impacts literally every system in the body - it has its own nervous system that connects and influences all other systems in the body. The digestive system is also much more than simply digesting your food. It influences immunity, mental health, detoxification, sex and thyroid hormones...the list goes on. + HAPPY MONDAY!!!   Second to hormones, gut health may be the most talked about topic in the nutrition space today - and for good reason!  The gut is often referred to as the “second brain,” and is responsible for so many things in our bodies. Whether you are seeking fat loss, muscle gain, better performance, or even simply better overall health, the gut must be functioning properly to achieve the desired outcomes. While the media would like you to believe that achieving optimal gut health is as simple as eating a yogurt a day, or taking a daily probiotic, the truth is that it is far more complex.  From inflammation to parasites, and everything in between, we must understand how to assess and correct a dysbiosis of the gut if we truly want to become best version of our selves.   HERE IS WHAT I MEAN....   Have you ever heard that you or someone you know has "leaky gut"?   What is that? What does it mean?   Leaky gut, also known as increased intestinal permeability, is a digestive condition in which bacteria and toxins are able to "leak" through the intestinal wall   Let's be more specific , it is a condition in which the lining of the small intestine becomes damaged, causing undigested food particles, toxic waste products and bacteria to "leak" through the intestines and flood the blood stream. The foreign substances entering the blood can cause an autoimmune response in the body including inflammatory and allergic reactions such as migraines, irritable bowel, eczema, chronic fatigue, food allergies, rheumatoid arthritis and more. With leaky gut, damaged cells in your intestines don't produce the enzymes needed for proper digestion. As a result, your body cannot absorb essential nutrients, which can lead to hormone imbalances and a weakened immune system.    What causes leaky gut?  In many cases, leaky gut is caused by your diet. For some people, certain foods that they are consuming every day, including gluten, soy and dairy, get treated by their body as foreign invaders that had to be fought off. When they eat these foods, the body went to war, producing antibodies, which triggered an immune response that included diarrhea, headaches, fatigue and joint pain. Leaky gut can also be caused by medications including antibiotics, steroids or over-the-counter pain relievers like aspirin and acetaminophen, which can irritate the intestinal lining and damage protective mucus layers. This irritation can start or continue the inflammation cycle that leads to intestinal permeability. See what I mean...a yogurt a day won't fix that AMONG ALL THE NEW THINGS WE ARE ADDING IN 2019 WE ARE ADDING A PROGRAM TO IMPROVE GUT HEALTH Fixing the gut - There are numerous “gut repair” protocols that exist today, but understanding which to use can be difficult.  We will walk you through everything from elimination diets to broad spectrum botanicals, and everything in between.  You will know what the protocols are, and how to implement them effectively. Gut Health Maintenance - Repairing GI issues is essential, but optimizing our population for the future is truly what we are after.  I will be taking a few people to pre-register for this service starting in January (after the Holidays) It will be a $75 deposit to book the appointment and that can be applied to the Gut Health Maintenance package if you decide it's for you... Send any questions my way, I wish you all an AMAZING week !! Coach Rafael “PREPARE FOR AWESOMENESS.”

New Protein Donut Flavors, Holiday Party, and FitranX Test

Happy Sunday Welcome to December!!!   Normally I send an email on the 1st day of the month...New Month, New Goals...but after my confession on Friday...guess what I was doing yesterday... Working Out!!   So, lets start there. What Goals do you have for December?   I shared some of my fitness ones with you on Friday...what are some of yours?   Send them to me, I want to know!!   Now, let me share some of the goals we have at THE WORKOUT for December:    *NEW PROTEIN DONUT FLAVORS => COQUITO and APPLE PIE   *FitranX TEST DATES FOR LEVEL 1 and 2 Sat and Sun Dec 15-16 at 10am,  I will email all of you participating   *HOLIDAY PARTY (a real party, no kettlebells or pushups) Friday night Decemebr 21st...Lais will confirm and send details via text so you can RSVP   WE HAVE MORE SURPRISES COMING TO THE WORKOUT THIS MONTH.... SO MAKE SURE YOU SHOW UP TO CLASS, MAKE SURE YOU STAY IN TOUCH ON FACEBOOK, INSTAGRAM, TEXT, and WHAT EVER OTHER WAY WE STAY CONNECTED   COACH RAFAEL     Author of The 12 Month Periodization System Instagram: http://instagram.com/mr_bootcamp Facebook: www.facebook.com/soflafitnessbootcamp/   754-244-9102 2420 W 78th st Hialeah Fl 33016   Check us out under gyms in Hialeah or gyms in Miami lakes when you search on google

ALCOHOL AND DIETING, DOES IT WORK?

Hello Everyone it's Super Tuesday   This is one of the questions I answer most during the Holidays...and the other day I was reading a post by a friend who is also in my Mastermind Group, his name is Tony Stephan, he is a Registered Dietitian and in the same Nutrition Coaching group I'm in and I just need to share it with you guys...   But before I do, our Black Friday deal is officially open and only 4 spots are left. This is a special on our 12 month membership and is open to everyone, current, former and new members....check out the details in the PS below...   HERE IS TONY:   I’ll never understand WHY “nutrition gurus” tell their clients NOT to drink alcohol.🤷🏻‍♂️ ⠀ First off, a GOOD nutrition coach never tells his clients what they can or can’t include in their dietary protocol. ⠀ A good coach builds a sustainable nutrition protocol around the foods and drinks that they client CAN’T live without. ⠀ I feel the FEAR of alcohol perpetuates from the fact that most of these “gurus” don’t understand chemistry and ethanol metabolism. Thus they tell their clients to strictly avoid it. ⠀ Well, class is in session.  ⠀ First off, alcohol alone is neither a carb, fat, or a protein. ⠀ From an energy perspective alcohol has about 7 kcal per 1g of ethanol (what we drink.) ⠀ For your body to metabolize ethanol, it first converts it to acetaldehyde and then to acetate which gets pushed through the citric acid cycle - which essentially means ethanol metabolizes as BOTH carbohydrate and fat. ⠀ So, let’s say my client wants to have a glass of red blend wine from Normandy France (excellent choice)  ⠀ First off, they would know they can ABSOLUTELY do that without feeling guilty. ⠀ Secondly, I would have them track 10g of carb and 10g of fat for a 5oz serving of wine. ⠀ You can technically argue that ethanol is more fat than carb, but I like to keep things simple for my clients and assign 10g to each. ⠀ The moral of the story - You CAN consume alcohol in moderation and still achieve your goals. ⠀ IF you are aware on your total daily calories, macros, and know how to practice moderation. ⠀ Let me know if you love some SCIENCE and let me know what’s your favorite drink?️ Cheers.   .....   There you go...it's not a green light for a free for all, but if you know what your numbers look like , we can build it in....maybe we should sit down and figure your numbers out....   Let me know...   COACH RAFAEL   PS...the Black Friday Deal   Black Friday: 12 Month Memberships.....let's do some more math 12 Months of Unlimited Bootcamp ($1,164 Value) 1 Free Bag of Protein Donuts Every Month ($240 Value) 1 Private Coaching Session (For training or meal plan consult) ($130 Value) Plus More***  Total Value $1,534 You will get it all for $949 Today.......You Save $585...ONLY 5 4 Spots   WE WILL ONLY BE SELLING 5 4 OF THESE 12 MONTH MEMBERSHIPS...   DEAL IS OPEN TODAY (RIGHT NOW) and CLOSES WHEN WE SELL THE 5 4 SPOTS OR FRIDAY EVENING - which ever comes first     How do you get it?   Just reply to this email, and I will send you a square invoice for this offer.   That simple     See you all in class