Do Before and After Pictures Work?

 

Hello Everyone It's Taco Tuesday Is that a weird question?   Do they work?   Well work for what?....   To convince you to buy some kind of fat burning pill or detox tea? Of course they do...people do it all the time   To convince you to try some new diet style where you boil turnips and cook your tuna and coconut flakes? Of course they do...people do it all the time   To convince you to buy a new exercise toy that will be the only thing you need? Of course they do...people do it all the time   Before and after pictures work for ALL of that and more    Want to know what they don't work for...most of the time? To convince you that you don't need any of that     All these pictures are people in our community...just like you. No Cutting carbs or Keto No fasting or intermittent fasting at anytime of the day or starving No pills or teas No restrictions on the time of the day or what time you should eat No do the bare minimum and expect maximum results   All of the people I Coach have the flexibility to enjoy the foods they love, their plans for into their lifestyle, and they are creating a sustainable style of eating.   Yet most people...will do all of the things I mentioned above..they will try the tea and pills, the secret diet and the abdomizizer 3000 1st and then do them again a few times even though they didn't work...and months and years will go by...instead of just doing the work ONCE   and you know what they tell me when I should them they can enjoy their favorite foods like rice, and bread and chocolate and still lose 1/2 lbs to 1 lbs per week on avg, consistently week after week    That's so little!! That will take to long!!!   Cool...6 months of enjoying your food and creating a sustainable approach might take to long so instead let's try 47 things that don't work and spend lots of $$$$ and at then say will I guess surgery is my only option   And guess what...They still come talk to me in the end      Transformations are great motivation to help you see you can do it to...if you are as consistent and as compliant and if you do the work   Not if you make excuses why you can't or won't, not if you never give it your all and not if you quit   For (4) Every Vision... Results Exist You have to get after it Are YOU Next _ You can reach me here via email or on IG on any of these @mr_bootcamp @mealplanrescue @theworkout.world   But realistically, which is how most people like to talk about their goals, but it is code for I don't really have that much faith this can work... Realistically...there are only 24 hours in a day..and I work directly with the people I coach everyday...and not everyone is in these pictures...so in order to make sure I can keep Coaching them..I have to limit how many people I am working with at once. As people complete their journey..I can open spots back up but once I am at capacity...that is it until a spot opens   If you are interested or if you know some onc or think this can help someone...send it their way...reach out..I may have 3-4 spots..off the top of my head...it might be less   But for those that work with me...know what I mean...and for those that think I am trying to sell them an abdominizer 3000 ...well it probably would not be a good fit.. I say no to a few people...no quick fixes, no non sense, no BS..what I do is not for everyone   Do the work...Stay on The Path...Trust The Process Your Results will be waiting on the other side     Have a GREAT Taco Tuesday   Coach

What to do when the scale is not moving (with pictures)

Hello Everyone How many of you have an on going battle with the scale?   You kind of workout regularly You kind try to eat good (what ever that means)   And it's not moving fast enough..   You are ready to try something NEW   AGAIN...   How many times have you done that??????????????????   So I figure I challenge the way you think...since that is one of favorite things to do...probably upset some of you...that is also one of my favorites ;-)   So if you look at the breakdown in the picture above....you can see Bri's journey in the last year   1st when she decided to listen to me, you can see her weight at 181 lbs She kind of did what I told her for 2 months and then did better for 1.5 more months and you can see she lost 20lbs - Scale lovers and fans would be happy with a 20lbs drop   But then for the NEXT 12 months....According to the scale...NOTHING!!!! Her weight went up and down 3-5 lbs for 12 months but you can see the progress here body made from June to November and then from November to April..and then finally to July...and after all that we only lost 2 more lbs..   WOW....According to the scale I must be terrible at what I do...right..   But thank goodness we were looking for real results and not the scale to drop   Inside of just 12 months Bri has completely changes her body...added lots of muscle, built incredible strength and shed excess body fat...   All while enjoying the flexibility of being a teenager, and eating out with us as often as she likes with in the parameters of her goal   The proof is in the pudding ;-)   I can't tell you what your goal should be....want to climb a mountain...climb it...want to run a 5k..run...want the number on the scale to go down...go for it Want to go keto..go keto..want to try fasting..fast..   Want to transform the way you look and feel...throw the scale away if you can't understand it's just a tool to track one of the things the will determine what's happening in your body ...and get out of your own way...   I'll send you more updates of Bri's progress in September after the Beach Photo Shoot and then in November when she get's onstage again   Between now and then...you can keep doing what you are doing...or you could start paying attention...   Want to have something different ..then you have to do something different... Even if that means not giving up and quitting again...and changing your mind on all the beliefs about weight and food you have that can't even explain why you have.   Obviously that does not mean...keep doing Beyonce's cayenne pepper Ultimate cleanse diet ...clearly not sustainable...well maybe it's not that obvious   In any case...if you have questions...send them my way   Coach   PS...We are working on our NEW website and will be launching soon...this pandemic has given us an opportunity to look at our business and community from a few angles we would have never done..so we are getting rid of a lot of things..and adding a bunch of new ones..there will be a few changes...big changes..between now and the end of the year...I'm excited... Not everyone will like it, not everyone will make it or be a part of it...that's ok   We are moving into a different version of what we do...and it may not be available to everyone...but stay tuned...you can always watch what's happening here: https://www.instagram.com/mr_bootcamp

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So...It's Happening (Virtual Glute and Core)

Hello Everyone and Happy Monday!! Welcome to August...and it's Monday...New Week New Goals. 1st Monday of the month...what a GREAT opportunity!!   1st...on Friday I announced this: I will offer a 4 Week Virtual Glute and Core Version Saturday mornings at 9am Starting August 15th So here is how this has to work. I am opening enrollment today... We need at least 5 people enrolled It will be $100 per person for the 4 weeks (if you miss a class I'll send you the homework) It will be on Zoom so you can log on from anywhere You have from today 7/31/2020 until Friday 8/7/2020 to enroll We will be sending out the bands you need for the workout, so we need you enrolled by Friday the 7th so we can start Saturday the 15th If you would like a spot reach out to Lais or reply to this email...you can venmo, cashapp, zelle, paypay, square...which ever is easier for you AND THE PEOPLE SPOKE   So this class is on and is OPEN to everyone anywhere!!!   There is NO cap...You will be doing this from home or from where ever you log on via ZOOM   You do not need to be a member of our program to participate, this is a specific program...and will have a designated ZOOM room just for this program   So, again...if you would like a spot...just reply to this email or reach out to Lais.   Now...moving forward for August...we keep working on some cool new things Our Contest Team continues to prepare for their competitions and we are setting up a Beach Photo shoot coming in September FitranX Testing...more MANS4MATION workouts oh and guess what...   More and more science keeps coming out saying the exercise and eating foods that are good for your body promote health and health is a good thing..   #MINDBLOWN    Imagine that...   Ok...today, Monday Aug 3rd 2020...New Week New Month   What is the goal....the real goal?   No matter what...Let's Move Forward and Do What We Can     Coach Rafael

New Week - New Video (Highlights from Dallas) - New Workout

Happy Monday Everyone New Week and New Goals   So the video with all the highlights from Dallas is ready...you can see it here or click below: https://youtu.be/S_qn873SwE0    It's is also the last week in July...so let's finish STRONG...give it all you got   Why not?   and for those of you that want to kick it up a little today try this workout   Workout: 20 min AMRAP: As Many Rounds As Possible • 5 x Deadlifts (barbell or double kettlebell) • 10 x Box Jump • 30 x ALT Side Step Lateral Lunges   As we head into August...no matter what's going on in the world.. What I said months ago is still true... Control what you can...and your health and fitness is in your control   If you saw the Photo Shoot Highlights at the gym this weekend...it's just one of those things you have to be a part of to understand   Lais is working on a cool (life changing) project for the ladies, so be on the look out for it   As we head into August...if you are interested in taking your fitness to the next level..stage or no stage, contest or no contest, race or no race...if it's something you want to do...let's set up time to talk about it.   The Glute and Core Workshop starts on Saturday...and right now I am at the gym waiting for a NEW piece of equipment just for that workout...if it arrives today..I will share on IG and here in an email tomorrow...either way, spots are limited (reach out to Lais or to me to lock in a spot)   -- ok...that's all for today   Wish you all a great week   Coach   Ep 4 (Part 2 ) // 12 Weeks to WBFF LA

What if you are NOT getting sore...Is that bad?😱

Hello Everyone...Happy Friday I hope you all had a GREAT week!!   I noticed it took 4 days to recover and decompress from our trip to Dallas.. Interesting point, people see their weight go up and right away they think it's something bad.. They panic and want to correct right away..   Chill Out...Let your body do it's thing. Take responsibility for what you can control...your workouts, your food, your water and your rest/recover/sleep etc   I'll share my experience personally this week..Monday my weight was normal, but it shot up 8 lbs on Tuesday and by this morning it settled back down   Another interesting observation I made was, I didn't really drink as much water as I should this weekend and have been shuttling in 8 lbs of water (a gallon) every day since Monday and it took 4 days  before I noticed that water was circulating the right way...   Again...stop rushing...THIS IS NOT A RACE...let your body do it's thing which brings me to SORENESS   Let me give you a science answer and then I'll give you a practical one   Brett Contreras, Brad Schoenfeld  any many others have said:   If you want to increase tension on the muscles to the greatest degree in the shortest amount of time, you'd utilize progressive overload without annihilating the muscle then recover as quickly as possible and repeat. You’d want to train hard but not create too much soreness so that you could repeat the stimulus as often as possible. Muscle damage is most associated with novelty. Long length exercises and eccentrics create damage but the "repeated bout effect" prevents excessive damage from occurring. If you want to get the sorest possible, you'd just radically change up your workouts every session. Tons of walking lunges one session. Dozens of sets of pause hip thrusts the next. An hour of nonstop band work the next. Then heavy ass squats and deads. This doesn't work well. Don't believe me? Give it a try. You won't get strong on anything because you never repeat the same workout. You don't put more tension on the muscles over time so they don't grow. They stagnate. Some soreness is fine. But too much is counterproductive. My clients who see the best results rarely get overly sore because they stick to the basics. ---   Again...stop rushing...THIS IS NOT A RACE...let your body do it's thing   People have a weird way of looking at exercise...Dripping in sweat means a good workout and super sore means a good workout.   Want to know what a good workout looks like...track your last one..repeat it  Was is better? Were you better? Did you do more?   Example You can squat 10 times with 100lbs on Monday When you squat again..Can you squat 12 times? Can you do 105 lbs?   That is a good workout because you are progressing it.   Are you following a progression?   In our classes at the gym...I use variety in movement + increase work time + increase resistance where possible   So will soreness mean you are doing good?  Well if after reading all that you think so......maybe read it again ;-)   I wish you all a Good weekend   We have a few spots left in our NEXT 6 week Glute and Core workout if you are following me on Instagram: https://www.instagram.com/mr_bootcamp/  you saw we are adding some NEW toys just for that....   Friday Night at The Bar...or the MANS4MATION Workout... This one is just for the guys..if you want to come train with me on Friday night..push the weight a little harder, push your body a little harder... Let me know..I'll send you the details     That's all I got for today Coach Rafael

75 HARD IS SIMPLE - NOT EASY

Hello Everyone - Back from Dallas!! So here is the DEAL We start tomorrow   75 HARD   We start tomorrow Monday July 20th We end Saturday October 3rd    We have a Group ONLY for people participating here:  https://www.facebook.com/groups/757728851305519/   Once I know you are in I will send the next set of details on how we can help with accountability   It's Simple....NOT EASY...you need to do 5 things every day for 75 days:   1. Follow your diet...that means anything Low carb, high carb, zero carb, carinore, vega...etc If you are working with me...Follow your plan + print it, save it stay in touch with me....just follow your plan..Simple....NOT EASY...    2. TWO Workouts per day, they must be at least 45 minutes and one needs to be outside. You can run walk, lift weights, yoga, pilates, anything If I have mapped out your workouts...I will map out your 2nd workout as well Simple....NOT EASY...   3. Drink A Gallon of Water ...EVERYDAY..Simple....NOT EASY...   4. Read 10 Pages Everyday...Simple....NOT EASY...   5. Take a Progress Picture Everyday...Simple.......NOT EASY...   NOW...WE HAVE A DEADLINE...WE NEED TO DO WHAT WE DO The Rules of 75 Hard Are....if you miss ANY of these...you start again   Simple....NOT EASY...     IF YOU ARE IN WE START TOMORROW   For everyone else We are back   And I will send weekend highlights and a recap tomorrow     Coach

It's Been 3 Week - She Has NOT Lost 1lbs (New Video)

Ep 3 // 13 Weeks to WBFF LA Hello Everyone - It's Super Tuesday Alright...we made it back from Orlando!!   We spent the weekend celebrating Jr. Birthday...Hit up my old stomping grounds and Universal Studios...   We had a GREAT time   Ok...Episode 3 of Lais' new video series is ready...you can click on the picture above or you can click here: https://youtu.be/pqRTM5Zn8xQ   Lais has not lost a pound yet....oh nooo..we should probably quit and start eating crap or cut carbs or do on 48 hour juice fast   IMAGINE THAT LAIS The Professional Bikini Fitness Competitor has not lost a pound and even gained some weight....wait it get's worse She is with her Coach 24 hours a day...   We must be doing a terrible job   Some of you know my sarcasm...some appreciate it and some don't    I'm ok with it either way ;-)   But I do want to help some of you out   1st ...YOU HAVE TO LET GO OF YOUR CONDITIONING OR AT LEAST THE WAY YOU HAVE BEEN CONDITIONED TO LOOK AT FITNESS, WEIGHT LOSS, FAT LOSS...ETC   2nd Why don't you start asking different questions (better questions)...you will get different answers...better answers   Most of you have a daily battle with the scale Yet you don't even know what you are battling    Why would it take a Professional Nutrition Coach, that has been doing this for 25 years 15 weeks to move the scale for a Professional Bikini competitor?   Well answer #1 is we only use the scale as a tool...one of the tools Getting upset at the scale it like being upset at the treadmill because it didn't go at the speed you wanted it to or getting mad at the kettle-bell cause the handle was to big or to small   The scale is not eating the food, drinking the water, exercising or not exercising   And for most of you that don't know...for the girls getting on stage...no one is weighing them or checking their body fat...   ONE OF THE BIGGEST REASONS FOR LAIS FILMING THIS SERIES...IS FOR A LOT OF YOU TO SEE   The consistency...the day in and day out..is the most important component.. Not the magic food or secret workout   The Results You Want Are Right There You Don't Need To Cut Carbs You Don't Need To Fast You Can Eat Bread and Rice You just need to be consistent in your effort and have enough personal responsibility to catch the slip ups and get right back on the path   1 Slice of Pizza won't undo your progress, just like 1 salad won't get you stage ready   But being mindful of every choice, day in and day out will add up to a lot of day and ultimately to the outcome you want   NO SHE HAS NOT LOST 1 LBS...AND I HAVE A LOT OF CLIENTS  THAT GO THROUGH MASSIVE TRANSFORMATIONS WITHOUT THE SCALE MOVING   My daughter Brianna is a Great Example...Wait till you see her pictures from Texas this weekend coming up...according to the scale her weight has not changed in almost a year...yeah...a year...most people..most of you would have quit..fired me..talked a bunch of bulls*#t...but guess what...go ask her how happy she it with her new body, showing off her abs all weekend after enjoying some festive meals in Orlando,she had to double button she pants because they were falling off...she has moments when the scale thing gets to her...but that's because she can't understand why she looks like that if the scale isn't moving...don't think she is giving up her results for a pound of the scale   I know most people don't get it...but the scale and the results you really want...don't go together...   For those a you interested in similar results, for those of you interested in putting in the time and the work...I will be opening a few spots for Nutrition Coaching...   this is for everyone, you do not have to get on stage or do a photo shoot, even though those things are an options.   If you would like to set up a consultation, let me know...we will set up and appointment...   I will ONLY be opening a few spots...there are only so many hours in the day and I work hands on with everyone   FOR THOSE OF YOU LOOKING TO MAKE THINGS A LITTLE EASIER   ICON MEALS...You can order here<<==  They have FREE shipping on Orders over $85 or you can get 10% off with our Cupon Code MRBOOTCAMP   1stPHORM: We get most of our Supplements here <<==    and our Favorite Vitamins Sunrise from Kyani   Hope you enjoy Episode 3   If you have questions let me know and if some of the info in this email made sense let me know if it bothered you..great..at least you read it ;-) My intention is to help you here the truth   Wish you all a Super Tuesday   Coach Rafael    PS....don't forget we are heading to Texas on Thursday and we will have a modified Schedule for classes