You Say You Want Results But You Keep Doing This...

TGIM PEOPLE!!   HOPE YOU HAD A GREAT WEEKEND AND HAPPY MOTHER'S DAY TO ALL THE MOMS OUT THERE  :-)   ONE OF THE THINGS I NOTICE WHEN I TALK TO PEOPLE THAT SAY THEY WANT RESULTS....(AT ANYTHING)   IS THAT THE BEHAVIOR OR ACTIONS DO NOT MATCH THE CLAIM FOR THOSE RESULTS   FOR EXAMPLE....YOU WANT TO LOSE WEIGHT, YOU TRY TO EAT BETTER MONDAY THRU THURSDAY BUT THEN FRIDAY NIGHT YOU GO OUT FOR DINNER AND MAKE SOME CHOICES THAT ARE NOT GOOD FOR YOU, SATURDAY YOU DON'T DRINK ALL YOUR WATER, YOU GO BACK OUT TO EAT SOME STUFF THAT IS NOT THE BEST FOR YOUR GOALS, AND SUNDAY YOU ARE BACK TO NOT DOING ALL THE THINGS TO SUPPORT YOUR GOALS AND THEN MONDAY YOU ARE SURPRISED, REGRETFUL, NOW YOU WANT TO BUILD MOMENTUM ETC ETC...   SO MANY PEOPLE SAY SO MANY THINGS TO JUSTIFY WHY THEY DO WHAT THEY DO...SO LET ME GIVE YOU A DIFFERENT EXAMPLE   THE PICTURE ABOVE WAS THE PICTURE LAIS TOOK BEFORE SHE COMPETED FOR THE 1ST TIME LAST YEAR   YESTERDAY WAS MOTHER'S DAY....EVERYONE CELEBRATES WITH FOOD FOR SOME REASON.   LAIS HAS GOALS, LAIS IS A MOM, LAIS IS LIKES TO EAT OUT AND HAVE TASTY FOODS, LAIS HAD A PHOT SHOOT ON SATURDAY (PICTURE IS BELOW) LAIS MADE TIME TO WORKOUT AND LAIS STAYED INSIDE HER EATING PROGRAM   IT IS A CHOICE AND SHE OWNS HER CHOICE GOOD AND BAD...A BAD CHOICE COMES WITH MORE CONSEQUENCE THAN JUST WEIGHT GAIN OR WATER RETENTION

I think there is a big disconnection between what people say they want and what they are willing to do.   If you want to buy something you need to save money for you....save money If you want a promotion at work...you work hard, stay late do more, etc If you want build a house you made of bricks...you need to lay one brick at a time   All of those things require a certain level of effort, a certain level of urgency and a certain level of patience to see it through   Some of you might see her picture and might think I could never do that... Some of you might see her picture and might think I want that...   Either way you are right...if you think you can't you can't... Nothing I can help with   But if you think you want that....then I know her coach, I have the recipe that got her those results, and I can tell you they will work for you too!!!   The question you have to ask yourself is are you willing to do everything she has done? Are you willing to be as compliant as she is? Are you willing to erase all the crazy ideas you have in your head about fat burning or weight loss? Are you willing to follow instructions? Are you willing to do it 100% of the time? 90% of the time? 70% of the time? Are you willing to do it for as long as she has been doing it?   If you want results at anything, you MUST work at them all the time, not sometimes or just when you feel like it....ALL THE TIME. And if you are not getting the results you want or not seeing them, then ask for help.   Listen we all have a certain amount of information, I built all my websites since I started my business, even though I am not an expert at it, but guess what...I wanted a better website...I hired experts to build one for me...   Same thing for you...   I am re-working my private Coaching schedule, and will be opening 2 or 3 spots for Private one on one coaching....and I have a few openings for Nutrition Coaching …..if you are interested let me know. I will explain how it all works   Hope you have an AWESOME Monday and Week   Coach Rafael   PS....How are you feeding your body after you workout?  I wrote a cool post about what EXACTLY you should do after your workout here: https://bit.ly/2VZIUaC it's in one of my Facebook groups...it's public and it's free...if you have questions...just let me know Again it's here: https://bit.ly/2VZIUaC

NEW WEEK - NEW GOALS - HOW WAS YOUR WEEKEND?

Happy Monday Everyone How was your weekend? Not sure if you have been following   My Instagram page and on my Facebook page  but I said  "May is a big month for me...so in the last 4 months i have seen the days i share my food i am more compliant...so get ready for 31 days of food pics" So while i share them in real time in my story...this will help serve as a journal to go back to May 1st had 7 meals All inside my projected numbers #win I've never docu-shared (new term i invented) Everyday...so 31 collages will be a challenge We all need to find a way to stay accountable....even if it's to ourselves... This works for me...and I have a deadline and a timeline to hit All classes are on this week...hope to see you all Coach Rafael PS ARE YOU SET UP TO HAVE AN AWESOME WEEK? Nutrition Coaching, Private Training, Group Sessions...so many options for you to be a part of our Fitness Family...if you have been thinking about it...let's chat

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WANT TO TRY THIS SUPER SHAKE???

It's Thirsty Thursday!!! Are you tired of the same old boring shake??   Well I got something New for You   I shared this recipe with everyone in the 49 Day Transformation Challenge and with my Nutrition Coaching clients   Chocolate Strawberry Protein Milkshake 1C Arctic Zero Strawberry Ice Cream ½ C Unsweetened Coconut Milk 1 scoop 1stPhorm Level-1 Strawberry Milkshake protein powder 3 Fresh strawberries 2T Walden Farms Chocolate Dipping Sauce 2T Skinny TruWhip topping In a blender combine Ice Cream, Coconut Milk, Protein powder and blend until combine.  Next, add the fresh strawberries and pulse for 5-6 seconds until strawberries are diced up and mixed. Pour half of the milkshake in a glass and top with 1T of the Chocolate sauce.  Add the remaining half of the milkshake, top with the remaining tablespoon of chocolate sauce then add the 2T dollop of Skinny TruWhip topping. Makes 1 milkshake Nutrition: Calories: 274 Fat: 7g Carbs: 27g Protein: 31g Fiber: 6g Try it...let me know how it goes!!! We are going OLD SCHOOL tonight at THE WORKOUT Be Ready Ready If you came to the Welcome to May workout....you know what I mean ;-) See you later Coach Rafael PS...got a few spots left...49 Day Get Ready for the Summer Transformation Challenge....Tomorrow is the Last Day!!

How Much Weight Can You Lose in 49 Days?

Hello Everyone This is the WRONG question This is what everyone always wants to know...How much weight will I lose if I make the "small" adjustment It's the WRONG question.... Let me ask you this... How much weigh will you lose doing what you are doing? How much weight will you gain doing what you are doing? Most people want to know what the outcome is before they try, yet doing what they are doing is producing no result, think about that for a minute. You cut out sugar (you didn't have to) You cut out bread (you didn't have to) You cut out rice (you didn't have to) You say you are on a diet and you eat like you are not on the weekend (some start Friday)... You are not getting results but you still do it.... Not sure, if you are really putting some thought into it... But there are a few people that realize...Summer Fun is coming and they want to look a little better then, than they do now...

May 1st...I am starting a 49 Day "Get Ready Ready for The Summer" Transformation Challenge Why 49 Days? 2 Reasons...Summer starts June 21st...so that is a great amount of time to really focus and get it all done 2nd...It's a short term goal...so no one needs to feel like they are on a diet for ever... I'm not going to bore you with all the reasons why this is a good idea, or show you a bunch of pictures of people I have helped transform....I am also not going to BS with gimmicks about stuff that does not work... Bottom line is this...I help people get results, and if you follow the plan, you will get them too... You could always just keep doing what you are doing  But this email is for those of you that know May starts in a few days, and you have NOT been on your game...and you'd like some help and direction and you want to go with a program that works based on facts Now...this program is NOT like our Nutrition Coaching program...I will not be in the day to day life experience...this is a jump start/ sprint to the Summer....49 days ...that's it... Now, I'm sure you guys understand, that as much as I would want to take everyone though a program like this, I can't...I have a limited amount of time I can allocate for this program and that means I can only take a few people...15 people for sure...maybe 20... But honestly...even if just 2 of you want to do this...I want to help you get to the Summer looking good and feeling great... So here is what you get in our: 49 Day "Get Ready Ready for The Summer" Transformation Challenge WE HAVE 3 LEVELS Level 1 is for Current Members of our gym (Our Awesome Workout Family) Personalized Meal Plan A Personal Grocery List A Personal Dining Out Guide Recipes That Match Your Meal Plan A Super Shake Guide with my favorite shake "Level 1" Bomb-ass Breakfast Lick-Your-Fingers Lunches Delectable Dinners Workouts to do at home days you don't make it to class Level 2 is for People that are Not-Current Members of our gym  Personalized Meal Plan A Personal Grocery List A Personal Dining Out Guide Recipes That Match Your Meal Plan A Super Shake Guide with my favorite shake "Level 1" Bomb-ass Breakfast Lick-Your-Fingers Lunches Delectable Dinners Workouts for YOU to follow at your gym or at home Level 3 is for You guys that want all this and you want to come Workout with us at our Gym. Personalized Meal Plan A Personal Grocery List A Personal Dining Out Guide Recipes That Match Your Meal Plan A Super Shake Guide with my favorite shake "Level 1" Bomb-ass Breakfast Lick-Your-Fingers Lunches Delectable Dinners Unlimited Classes with us with a Trainer at THE WORKOUT (Our Gym) So no matter if you are a member, not a member, live close live far, gluten free, or vegan, this program can be for you..... If you would like more details just reply....We start May 1st Please send any questions my way...I can't wait to answer them Coach Rafael

49 DAY READY FOR THE SUMMER TRANSFORMATION (details inside)

Happy Sunday People Its's Time to draw a line in the sand...On Wednesday May 1st...I am starting a 49 Day "Get Ready Ready for The Summer" Transformation Challenge   Why 49 Days?   2 Reasons...Summer starts June 21st...so that is a great amount of time to really focus and get it all done   2nd...It's a short term goal...so no one needs to feel like they are on a diet for ever...   I'm not going to bore you with all the reasons why this is a good idea, or show you a bunch of pictures of people I have helped transform....I am also not going to BS with gimmicks about stuff that does not work...   Bottom line is this...I help people get results, and if you follow the plan, you will get them too...   You could always just keep doing what you are doing    But this email is for those of you that know May starts in a few days, and you have NOT been on your game...and you'd like some help and direction and you want to go with a program that works based on facts   Now...this program is NOT like our Nutrition Coaching program...I will not be in the day to day life experience...this is a jump start/ sprint to the Summer....49 days ...that's it...   Now, I'm sure you guys understand, that as much as I would want to take everyone though a program like this, I can't...I have a limited amount of time I can allocate for this program and that means I can only take a few people...15 people for sure...maybe 20...   But honestly...even if just 2 of you want to do this...I want to help you get to the Summer looking good and feeling great...   So here is what you get in our: 49 Day "Get Ready Ready for The Summer" Transformation Challenge   WE HAVE 3 LEVELS   Level 1 is for Current Members of our gym (Our Awesome Workout Family) Personalized Meal Plan A Personal Grocery List A Personal Dining Out Guide Recipes That Match Your Meal Plan A Super Shake Guide with my favorite shake "Level 1" Bomb-ass Breakfast Lick-Your-Fingers Lunches Delectable Dinners Workouts to do at home days you don't make it to class   Level 2 is for People that are Not-Current Members of our gym  Personalized Meal Plan A Personal Grocery List A Personal Dining Out Guide Recipes That Match Your Meal Plan A Super Shake Guide with my favorite shake "Level 1" Bomb-ass Breakfast Lick-Your-Fingers Lunches Delectable Dinners Workouts for YOU to follow at your gym or at home   Level 3 is for You guys that want all this and you want to come Workout with us at our Gym. Personalized Meal Plan A Personal Grocery List A Personal Dining Out Guide Recipes That Match Your Meal Plan A Super Shake Guide with my favorite shake "Level 1" Bomb-ass Breakfast Lick-Your-Fingers Lunches Delectable Dinners Unlimited Classes with us with a Trainer at THE WORKOUT (Our Gym) So no matter if you are a member, not a member, live close live far, gluten free, or vegan, this program can be for you.....   If you would like more details just reply....We start May 1st     Please send any questions my way...I can't wait to answer them     Coach Rafael

OUR PROGRAM DOES NOT WORK (sorry)

Hello Everyone it's Thirsty Thursday This is a thought I have had in my mind for a while...I have been trying to figure out how to put it or how to say it in a way that didn't sound messed up or bad...more in way that HELPED you.   And this morning I heard Gary V say it in a video....We as humans are always...ALWAYS looking for the next thing...or the what else.   Even when something is working we want to find something else.   When someone starts at The Workout with us and they begin their exercise journey and their body starts to change they want to know what else they can do..."should I do "cardio", "should I do a "gym" workout" , ....   funny because I hear both of those a lot...and when I respond with "what is "cardio" or why do you want to do it?" or "what do you mean a "gym" workout?" ...there is always a confused look and almost like a rehearsed answer....that doesn't make a lot of sense.   Same when someone starts our Nutrition Coaching...we sit down and meet, or we talk over the phone...for those of you that are not members or can't make it to our location...the consultation can be done on the phone too....   But we talk...I explain what will happen...people start, they do it...they get results...but then the HUMAN thing kicks in and they want to know what else they could do...   I talked about this in my podcast the other day in my own journey to recovery and how I had to develop both patience and urgency...   Patience to wait and see what happened and if it happened Urgency to do what I needed to do no matter what   And it's the same in your health and fitness journey....   But...the Truth is "OUR PROGRAM DOES NOT WORK"...   Unless you do what you are supposed to do, not sometimes but all the time...and that is why I built in so much flexibility into how I prepare meal plans...so that you can do it and follow it all the time, because all the plans are based on YOU and put together for YOU.   Nutrition Coaching is not about a magic meal plan or secret diet....it about building something that works for you to help you reach your goal....   So yes it's ok to include rice and beans, yuca, steak, burgers, cafe con leche (with real sugar), ice cream, going out to eat...etc...etc...   IT DOES NOT MATTER IF YOU ARE A MOM, OR A DAD, HAD A C-SECTION OR NATURAL DELIVERY, IF YOU NEED TO LOSE 20LBS OR 100LBS, IF YOU WANT TO GET ON STAGE OR JUST FEEL AWESOME IN A SWIM SUIT, IF YOU WANT MORE ENERGY TO PLAY WITH YOUR KIDS OR IF YOU WANT TO LIVE TILL YOU ARE 150 LIKE ME   AND when a plan is like this, BASED ON YOU , YOUR GOALS, YOUR PREFRENCES, YOUR LIKES.... it's easy to follow, and when you do the work here is what happens...

THE AMOUNT OF PICTURES I USE OR SHARE DON'T REALLY MATTER...   OUR PROGRAM DOES NOT WORK UNLESS YOU DO IT...   All classes are on today...Friday at 5pm and 6pm   Saturday morning at 8am and 9am   SATURDAY NIGHT at 8pm is WORKOUT AFTER DARK...details are here: www.WORKOUTAFTERDARK.com   Sunday we are back at 11am with our Super Soul Sunday Workout   and listen...32 days till Memorial Day...57 days till the 1st day of Summer and 70 days until the 4th of July...   Not to mention how ever many days we are all lucky enough to wake up...   If you would like to sit down and talk or get on a phone call and chat about our Nutrition Coaching program called THE PROCESS   Just reply to this email   Have an Amazing Day   Coach Rafael