It's Time to Set Bigger Goals!

 

Hey Everyone and Happy Hump Day!   We all experience those moments when our motivation seems to dwindle. It's completely normal, and I've been there too. But today, I want to share something important with you: Motivation doesn't last. What truly drives lasting change is setting big goals and the discipline to work towards them. **Motivation vs. Discipline** The "I want to lose weight" or "I want to start eating better" goals are great, but they often lack the power to keep you going throughout the year. Why? Because once you reach a milestone, you become a different person with new aspirations. Tony Robbins wisely says, "Goals are Dreams with Deadlines." So, what's the secret? It's setting those inspiring, challenging goals with deadlines. It's committing to them, not because it's easy, but because it's worth it. **Your Challenge** Today, I challenge you to define your big goal. Put a date to it. Ask yourself, "When do I want to achieve this goal?" Then evaluate your current eating and workout plans. Are they aligned with your goal? **The Countdown Begins** We have 95 days left until the end of 2023. That's 95 opportunities to make progress, 95 chances to get closer to your dream.   **Here Are Three Tangible Things Your Can Do Today**   Set aside 20 minutes to plan your meals for the week, and consider ordering prepared meals from a company like Icon Meals to save time and stay on track.   Meal prepping is your ticket to simplifying your life. Not only does it save precious time and coins, but it's also a goldmine for anyone trying to eat cleaner.   Even though we live this life day in and day out doesn’t mean we don’t need help or assistance with our meal prep.  ICON meals makes it easy for both myself and my Lais to stay on track with our fitness goals. You can click here << to go to Icon and use code MRBOOTCAMP to save 10%   2. Take a brisk 30-minute walk or do a quick home workout to kickstart your physical activity. 3. Consider adding supplements to bridge the gap between the nutrients you need and what's missing from your food. Lais is NOT a fan of pills. But Gummies...specially tasty ones...that changes everything.  **Check out The Multi Vitamin here <<= **Check out The Hair Skin and Nails formula <<= **Check out Vitamin C here <<= **Check out The Sleep Formula <<=   ...and so many more....and you can use the same code MRBOOTCAMP to save on your order 95 days might seem like a long time, but remember, every day, meal, and rep counts. Start today, and let's make every moment count! Keep pushing forward!   Coach Rafael P.S. Your journey starts now. Don't wait!   P.P.S Our coaching program is designed to provide you with the support, guidance, and personalized strategies you need to crush your goals. Interested in learning more or getting on a call to discuss how we can tailor a plan just for you? Simply reply "Bigger Goals" to this email  to request more information. We're excited to be your partner in achieving your fitness aspirations!

 

Florida -> NYC -> Florida

 

Hello Everyone it's Super Tuesday!! This was such a cool trip...We Vlogged daily to bring you all along, and you can catch it all here: https://www.youtube.com/channel/UCnxZp4Cpl45SsGjL1w_9fTA   And we are Back!!   That also means Bootcamp is back tomorrow and we will have group workouts Wed, Thurs, Fri at 5:30pm and 6:30pm.    We drove more than 2,100 miles over the last 5 Days, Worked out in different gyms, ate in so many cool places, and had a blast at WBFF New York.   And in a few weeks we hit the road again for the WBFF World Championship!!   TEAM4EVER Has some amazing plans in Las Vegas and we have more plans when we get back at WBFF Orlando.   Time does not stop for any of us, we need to keep moving forward, we need to live more...do more...be more.   Journalist and author Hunter S Thompson on designing your life: "Beware of looking for goals: look for a way of life. Decide how you want to live and then see what you can do to make a living within that way of life." Now, you need to keep moving forward...And the BEST way is to move.   You can try this one: 15 Minute Mini Circuits These Circuits can be used as a stand alone quick workout They can be in the body of a longer workout by adding a warm up and finisher or they can be stacked  Use 2 for a 30 minute workout Use 3 for a 45 minute workout   Circuit #1 Push Ups Squats Dumbbell or Band Biceps Curl Plank Jumping Jacks Lunges 35 seconds of each  15 Seconds in between each move 3 Rounds   Circuit #2 Mountain Climbers Kettlebell Swings Dumbbell or Band Biceps Rows Leg Raises Jump Rope Bridge 35 seconds of each  15 Seconds in between each move 3 Rounds   Circuit #3 Kettlebell Upright Rows Dumbbell or Band Biceps Triceps Ext  Alternating Leg Side Lunges Stir-The-Pot Stability Ball or Power Planks Seal Jacks Bear Crawl 35 seconds of each  15 Seconds in between each move 3 Rounds   I wish you all an AMAZING Week   Coach Rafael

 

Going Back to Bootcamp...

 

Hey Everyone, Happy Monday!! Ever wondered how I earned the nickname "Mr. Bootcamp" and my Instagram handle? Well, it's a tale of early success. Back in the early 2000s, I pioneered one of the very first fitness Bootcamps in Miami, and to our delight, we even won the prestigious title of Best Bootcamp in the city. But as the years went by, our fitness programs evolved, and we explored different training approaches and even a new name "THE WORKOUT". However, I'm thrilled to share that the wait is over, and Bootcamps are making a triumphant return! You might have a few questions in mind, and I want to address them "I've tried Bootcamps before... What makes this one different?" Great question! Let's start with time and results...Not to many Coaches can say they have been doing this for this long, and not to many can say they have helped as many people as we have help achieve the results they have achieved, but this Bootcamp experience will redefine your fitness journey. Our program combines the best elements of Bootcamp training with cutting-edge techniques, personalized attention, and a supportive community that will have you surpassing your own expectations. Get ready to rewrite your story of fitness triumph! "I don't want to be yelled at or treated like I'm in the Army!" Rest assured, we hear you loud and clear! Our Bootcamp has always been about empowerment, not intimidation. Leave those drill sergeant stereotypes at the door. Our team of highly skilled Coaches are passionate about inspiring and motivating you to unleash your inner warrior at your own pace. Expect a supportive and inclusive environment where we celebrate each other's victories and provide the guidance you need to succeed. "I’ve failed before…why will this be different?" Firstly, failure is merely an opportunity for growth. You've learned from past experiences and if what you are looking for is to finally get results, then start with You. Our program is designed to support you every step of the way, providing a balanced blend of motivation, expert guidance, and a supportive community, but you need to go into this journey ready to see it through, not race it though. Real Results take time and effort. Come ready for both and you will succeed The Final big question is how is this different from what we are currently offering? Well workout wise...it's not different THE WORKOUT, Our Gym,  is what our Bootcamp was before, I've been running these 45 minute group workouts for a long time. I believe in them. Look at this video from 12 years ago We certainly didn't have the quality video we have now (thank you @bam.multimedia).  The changes will be in other areas, the name, the membership, our message, but what really matters...THE WORKOUTS, those stay...45 Minute Full Body Hypertrophy based workouts.  We are taking advantage of 2 things right now, 1 we are actually celebrating the 1 year anniversary of THE WORKOUT opening in St. Cloud and 2 The Summer is always a good time to make changes as so many people have interruptions in their schedule.  So Spicing things up, moving things around and changing things up is GREAT! Be on the lookout for the re-introduction of the ORIGINAL 45 Minute Bootcamp, the one that started it all!!  I wish you all an amazing week and an amazing 4th of July. Tomorrow we will not have any classes at the gym...BUT!!!  Since we are going back to how we used to do it...Holidays were about us working out and anyone that wanted to join us could. So if you are reading this, this will be your 1st chance. Lais and I will be working out at 12pm tomorrow July 4th and you are all invited to come workout with us. This is not a class, you are training side by side with us....all you have to do is show up! I'm excited for all of you that will get to experience everything that is coming your way Coach Rafael - (@mr_bootcamp)   PS - We will be doing a 1 Day Bootcamp in Miami soon....Who's in? PPS...how much cooler is it to listen to some talk about their transformation journey than just look at some before and after pictures? Let me re-introduce you to all these stories. Let's start with Julie                                                                     -

 

We Are Back and We have a NEW Video!

 

Hello Everyone!! And We Are Back!!. Actually we got back Sunday...but I was waiting for BAM Multi Media (https://www.instagram.com/bam.multimedia/) to finish our videos.   We recapped the last week of training and preparation for the show & trip and everything leading to the show...then the show weekend recap   Better than Netflix.   Check out both videos below and get ready for the next adventure   This was by far one of the best show weekend experiences And one of the reasons for that was the entire process was about Lais making the improvements she wanted on her terms. We surpassed what we wanted, we didn't do anything we normally don't do and this way ensure the outcome was permanent.   Ultimately that is what we all should focus on, clarity in the results we want...fitting them into our life...doing it in a sustainable way...and then doing the work   As we wrap up May and head into June tomorrow...what goals did you have for May? did you reach them? what goals do you have for June? for the Summer? for the 2nd half of 2023?   Your goals should be like putting an address on a GPS, and the work you do daily should be like following the directions the GPS gives you....or at least that is the way we do it for the people we work with.   If you are interested and curious about how we can help...I will be opening a few spots in June...reach out for more info, reply to this email, text DM....there are so many ways.   Wish you all a Great end of May and Cheers to a new Month   Coach Rafael

 

Need A Workout Today?

 

Hi Everyone, it's Thursday and we are heading to LALA Land   Lais is competing on Saturday and the journey there starts today.   Just a reminder that there are no classes at THE WORKOUT today, but we are back with a full schedule tomorrow.   But today, I figure I send you a workout you can try:   They Call this one THE HOLY TRINITY. Workout: 1) 10 minute Row, Ski, Walk or Run @ Easy pace 2) “THE HOLY TRINITY”: 30 Minutes Of: Pull-ups or Suspension Rows Dips Push-ups The goal is the maximum amount of repetitions possible in each category. 3) 100x Curl-up, or Sit Ups or Crunches 4) 10 minute Row, Ski, Walk or Run @ Easy pace   HOW ABOUT A BONUS WORKOUT? Workout: 1) 10 minute Row, Ski, Run, or Bike 2) Practice Front Squat, Push Press, Push-ups, and Deadlift 3) “CIRCUS MAXIMUS”: I’m a huge fan of workouts that absolutely crush you in less than 25 minutes. By the end of this one, you’ll feel like you’ve just lost a gladiator battle. Despite the fact that everyone absolutely hates it,  Directions: Do the workout as a circuit.  Start with 12x dumbbell front squat + push press (use 30-pound dumbbells if possible), then do 12x pushups, followed by 12x deadlifts (use a 135-pound barbell if possible).  That’s 1 round. Do 12 rounds. Note: You can scale down and use 15-pound Dumbbells for the Front Squat Push Press, 12x Push-up and 75-95 pounds for the Deadlift 4) 100x Reverse Crunches  5) 10 minute Row, Ski, Run, or Bike   IF YOU TRY ONE OR BOTH, LET ME KNOW...   One of our secret weapons is ICON MEALS   We order ICO MEALS and have them delivered right to our front door, meals come in dry ice and are easy to heat up.   Meals can be ordered specifically the way your Meal Plan has them written or you can order things like PESTO CHICKEN PIZZA.  Every bite of the Pesto Chicken Pizza with Sun-Dried Tomatoes tells a story of strength and flavor. Each slices provides a generous 44g of protein, 38g of carbs and 27.0g of fat, empowering you to fuel your own dreams and conquer your ambitions. You can order the PESTO CHICKEN PIZZA W/SUNDRIED TOMATOES here ORDER ICON      I wish you all an Amzing Thursday   Coach   PS...here is a recap of our most recent IMMERSION with Alexis and Vee. If you would like to book a Private Immersion, reach out...spots are limited .

 

Set Some Bigger Goals, We Are Working On Something

 

Hi Everyone and Happy Friday   How often are we told to ‘dream big’, ‘reach for the sky’ and ‘make your dreams a reality’? These overused phrases may stir up motivation for some people, but even with the inspiration, it can be hard to know where to begin and how to tick off those big goals on our list. For many of us, our goals dissolve into failures. So how can we stop this cycle of dreaming big and failing big? The Problem? It is natural to be scared of big goals. Seeing them written down on a piece of paper is scary – because you’ll actually have to try and do something about it. We become unlikely to achieve the big goals, because we don’t want to start. Lais and I recorded this video in March of 2021   How do we fix it? Most big goals will have obvious smaller steps you can take to start moving towards success. Think of your big exams at the end of high school; no one in their right mind would have walked into the exam room with absolutely no knowledge of what they were about to face. There were preliminary exams to prepare you, study days and classes, not to mention the 13 years of schooling prior to putting your pen to paper on that day, leading you towards the big goal of passing your final exams. Each day you came to school, ready to learn, was a day that you moved closer towards that goal. It seems simple – that’s because it is.   TIMELINES AND DEADLINES ARE KEY!   Yesterday Lais and I announced our BIGGEST PROJECT....and we are opening it up to clients that are currently a part of our Coaching Program. But I got to tell you...if the stage and any of the fitness competition stuff we do is NOT for you...this can be...this will be.   We are putting all of the elements required behind an AMAZING transformation and eliminating the judging that goes with a fitness competitions.  It's time you did something for you. You deserve to have YOUR moment also. Again, we just announced this yesterday on our private Facebook page...but if you are curious, and want more info...just reply to this email...and I will have Lais reach out with preliminary details. Imagine being able to participate in one of our Experiences (watch the video below) without the pressure of the stage or the competition....YES YOU CAN Lais and I are hosting a 48 Hour Immersion this weekend and for those of you that don't know what that is...it's a weekend with your Coaches...with no interruptions, we eat, we cook, we train, goal set, mind set, we go out to dinner and we work with you on your goals Wish you all an amazing weekend,  Coach