What Season Are You In?

Happy Monday!! One of the themes or messages from last weekends Nutrition Seminar...one that I hope to deliver to you ALL..is the following.... WHAT SEASON ARE YOU IN? Here is what that means....during the course of a year, you can not always be in fat burning or weight loss mode...those things require a calorie deficit and you can only be in a deficit for so long before you body adapts.... So, as an athlete...you have the pre-season, you have the actual in season, you have the post season...so you want to make sure you adjust your eating and your training to match what part of the season you are in, you get what I'm saying? I know some of you don't so let me explain it like this HOW LONG DOES IT TAKE A LEMON FRUIT TO BEAR FRUIT? If it's a hot Summer day but you’re looking forward to homemade lemonade and your tree is not producing, there may be a simple explanation. When you’re growing a lemon tree, problems are bound to crop up, but the worst is having no fruit on lemon trees The first query here would be, do the trees flower? Flowers lead to fruit, and a lack of blooms means your tree cannot produce. Some reasons for this would be incorrect cultivation, lack of nutrients, insufficient water and bad rootstock. If the plant does bloom but still fails to fruit, this might be because the tree is not old enough. Lemon tree fruiting occurs at three to five years old, depending upon the rootstock. Blossom drop is one of the key growing lemon tree problems. Many of the newly forming fruits fall off well before they can begin to grow. This lack of fruit set may be due to an excess of fruits, too much water, low nutrients or exposure to cold. WHAT THE HECK DOES THIS HAVE TO DO WITH FAT BURNING OR WEIGHT LOSS? 1st...how long have you been "dieting", do you have metabolic adaptation? Are you exercising? are you drinking enough water? have you been following a program or the process long enough? There is always a reason why you are or are not getting the results you are looking for....what is important is to stop looking at it like a short term fix and start treating it like a life long solution... Eating a salad for lunch every day is not a plan, doesn't mean something is wrong with that, just means you should make sure you are not just doing things for the sake of doing them. Let's start working together to make this happen for you! Hope to see you at THE WORKOUT today...5pm, 6pm and 7pm Coach Rafael

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Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

WEEKEND WORKOUT SCHEDULE

Hello and TGIF People So this weekend we have a FULL SCHEDULE... 5pm and 6pm today 8am and 9am Saturday 11am on Sunday Plus we have a FREE Nutrition Seminar on Saturday at 12pm...oh yeah and it's OPEN HOUSE ALL WEEKEND...Come workout for FREE...bring your friends and family to see what THE WORKOUT is all about So what's this new CHALLENGE...well it is and it isn't a new challenge Let me ask you... What timeline do you have for your goals? Let me explain...we have 19 days till Halloween...what will you be wearing?..did you get ready for it? Was it a target date? We have 41 Days until Thanksgiving...what kind of results can we get by then? We have 74 Days until Christmas Eve...what kind of results can we get by then? What kind of body can you unwrap on December 25th? We have 80 Days until New Years Eve...what kind of results can we get by then? What kind of results and we close out 2018 with and start 2019 with? IF YOU FOLLOWED THE PROCESS (Nutrition Coaching) AND SHOWED UP TO THE WORKOUT...What kind of results can we get? Let's sit down and talk about it...let's close 2018 on fire!!!

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

I didn't lose 1lbs or gain 1lbs (what does that mean)

It's Thirsty Thursday A quick reminder before I tell you all about this...this weekend is our OPEN HOUSE...bring you friend and family for workouts and we have a FREEEEE nutrition seminar at 12pm Saturday....you can see more details here: https://www.facebook.com/events/250524338996373/ OK...so I didn't gain a pound or lose one...who cares? why does that matter? Let me ask you...how many times have you gone on a "Diet", cut a bunch of things out and lost 3 or 5 or 10 lbs and gained it back? Well that is not real weight loss...losing weight means it's gone and not coming back... Exactly a week ago I was packing for my trip to Chicago which started Friday morning...before I left I weighed myself, so I could see what kind of damage I would have to fix when I got back...not in a bad way..I just new that eating out every meal as clean as I may have wanted to came with consequences And sure enough, from the fist meal in Chicago which was Steak and Eggs..to the (so,so) pizza and the burger at whole foods on Sunday..and all in between...for sure I should have gained some LBS....I did workout all 3 days I was there but I got sick while I was over there and wasn't really going all out in my training... So I got back Monday and waited to weigh in Tuesday...oh yeah and my cold got worse so Monday was a non workout day and a bad eating day...so I weighed in on Tuesday and it was the same as Friday when I left...Tuesday I went to the Doctor cause my cold got worse...not training bad eating day...Wednesday weigh in was the same...Wednesday my cold was better and I was able to move around a little but I was really craving soda...I think I had 2 Pepsi's and a coke...and then this morning...weight was the same this morning Why did this happen...a 7 days of inconsistent eating and training and a cold.. Well the 1st thing I want to point out is that under those circumstances, maintaining is really the only good thing...weight loss as a results of the cold would have been water and muscle and weight gain as a results of the over eating would have been water an fat ...so a net balance is a win... BUT why and how? Well it's simple....super simple...there is a lot of consistency and flexibility build in to my current eating program ...while most days I eat the same stuff...I can every so often zig and zag with out it affecting my goal... The other thing is that...my goal is clear and all of the decisions I make are to support my goal...so I keep that front of mind...and because I have been able to get the results I have gotten so far...they are mine to keep forever ...and a few days of bad eating won't through me off....Today we are back to rockin the house...I got a solid 500 rep workout mapped out for me and solid fitness celebration for you guys coming to The Workout at 5pm, 6pm and 7pm If you would like to learn a little more about how to develop an eating program like this...Saturday at 12pm at the gym, I will have a free seminar you can come to, this is open to everyone... Enjoy your Thursday!!

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

www.THEWORKOUT.world

OPEN HOUSE!!!!

It's Workout Wednesday!! This means we are gonna kick it up a notch today at THE WORKOUT But what about this OPEN HOUSE stuff? Well, do you have any friends or family members that have been asking you about The Workout, The Test or The Process...those are all the thing we do.. and sometimes it hard to understand and hard to explain... So this weekend we are having an OPEN HOUSE where you can invite your friends and family to come workout with you for FREE Saturday at 9am and Sunday at 11am...not only will they get a chance to come to The Workout , but we will have some of our Protein Donuts to sample and more!! Saturday at 12pm...I will also be hosting a FREEEEEE  open lecture/seminar/discussion about all things Nutrition and about what you should be eating....get your questions answered, come chat about weird diets, and things you have always wanted to ask about...invite anyone you want Have Questions....just let me know BOOM!!! See you later....

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

What The Weekend AT Bootcamp Look Like (plus some announcements)

Happy Friday (TGIF) NEVER STOP LEARNING!! I think this is good advice for anyone....so here I go, off to learn so more.. Getting together with IN3 Nutrition and Jason Phillips for a Nutrition Coaching Certification this weekend...BOOM! Looking forward to changing more lives!! THE WORKOUT.....all classes are on this weekend Today at 5pm and 6pm Saturday morning at 8am and 9am Sunday at 11am Not sure if you follow me on Instagram at Mr_Bootcamp  but you may have seen I'm using the hashtag THEWORKOUT..or THETEST or THE PROCESS That's because that is really what we are about...so many bootcamps, crossfit, orange theory's, F45's and more...but what we are really know for and what we have always been true to is THE WORKOUT... The Test is something I created a few months ago to measure how you are progressing, and The Process...well I don't think we should keep saying the word diet...to many of them and the truth is that this is a process WANT TO KNOW WHAT ELSE WE DO DIFFERENT? BRUNCH!!! and we have our Next Brunsh and Bootcamp coming up...check out the details at www.BRUNCHANDBOOTCAMP.com  and I will also be hosting a FREE SEMINAR....titled...What Should You Eat? October 13th at 12pm at the gym BOOM!! Coach Rafael P.S. –If you are looking to make some changes in your eating or your training. Maybe you would like to know how I can help, here are 4 ways I can help you with your health and fitness goals 1. Join our Bootcamp Everyone that joins our Bootcamp starts with a 21 Day Challenge. It's a 3 week trial of our Bootcamp for you to discover what we are about, how that classes are, if it's the right program for you and for me to see how I can help you in a group setting...details are here <<== 2. Become part of our exclusive Private coaching group  My favorite thing to do is help people define and reach their fitness goals. This coaching platform is just for YOU. Your time, your schedule and a workout designed just for YOU. Reply to this email and let me know this is what you are interested in. 3. Want to Compete on Stage. Want to step on stage. Compete and see how you can take your physique to the next level. I offer a 16-20 Week Contest Prep Program here <<=== 4. Improve The Quality of Your Nutrition  Maybe you are getting all the calories you need and your protein,carbs and fat are good...what about the micro nutrients, the vitamins...I think I have found the best option for that with Kyani..and you can order a 30 Day Supply of Sunrise with a 30 Day Money Back Guarantee here: http://rafaelmoret.kyani.net

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

Last Day of September (here is what you should do)

Happy Sunday And welcome to the Last Day of September!!! We have a workout planned for 11am today....might look like this 9-30-18 and it's not the date! Hope we see you at 11am But that isn't why I wrote to you today. I wrote to you because we have a new month ahead of us and it starts on a Monday....so everyone will be jumping on this New Month, New Week, New Goals bandwagon (including me)....but I think I have been making a mistake You see, I usually will send an email saying something like..."what goals do you have?" But I wanted to try something different...cause most of the time...not all of you respond to "what are your goals" Might be because you don't know what they are....but like I said let's try something different... For this month I have 3 Goals for YOU... Pick up heavier weights at the gym...next time you come to bootcamp or go to the gym, pick up the next size weight...go heavier, yes it's harder, and yes you can't do as many....but after a few attempts you will be better at it Drink more water.....what ever you are drinking...drink more Sleep better...not more...just better...what can you do to improve the quality of your sleep...maybe read before bed instead of TV or phone..maybe a calming tea, maybe some mobility exercises, maybe sleep music...what ever...just do it better  Let's see what kind of month you have and what kind of results you get with just that... Enjoy your Sunday and the Last day of September Coach Rafael PS....THE WORKOUT is coming.....

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

WWW.THEWORKOUT.WORLD