Transformation Tuesday - New Services and Some Photo Shoot Pictures

Hello Everyone - It's Super Tuesday This is always an exciting day...I love sharing the Transformations I am so lucky to be a part of...   Transformation Tuesday is a cool day to share some of the highlights and while I don't have all of them, and a lot of people don't really document with pictures...I enjoying sharing these because it let's a lot of people just like you know...You can do it too.   Before I get into the pictures... Let me tell you a few things we are adding   #1 Virtual (Zoom) 1 on 1 Private Coaching...I started doing these for some of my clients that live in other states and now some of my local clients doing it. If you are interested we can set up time for you...if you have equipment at home great...if you don't have any..that's great too   #2 The NEXT GLUTE and CORE WORKSHOP will start  Saturday June 6th at 11am and will be every Saturday for 6 Weeks...it will be a 45 minute workout focusing on...Glute and Core work ;-) 10 Spots Available $150 Per Person for the 6 Weeks (message Lais or myself to secure your spot)   #3 THE PHOTO SHOOT EXPERIENCE. We have 2 Dates lined up for a photo shoot experience. Obviously we want to help get you ready for it...As part of setting this as a goal, we would work with on on your food and training  so if you are interested in more info, just let me know    #4 TEAM4EVER- Our Fitness Competition TEAM.. We are heading to Dallas for the 1st show of the season July 17th so you may not have enough time to get ready for that one, but there are shows in Miami in November and in Atlantic City in December...if you are interested or curious ..We have a FREE Workshop at the gym on Saturday June 13th at 12pm ..you are invited to come get details     NOW...how about some pictures     So Proud of Everyone and we have so many more...these are just some of the ones I have this morning ...there is no magic in how I plan their food or their training   They all eat carbs...lots of rice No one is fasting They all eat late at night They all have flexible meals, they go out to dinner No one is doing hours of cardio   What they are doing is staying consistent... More of the meals eaten than skipped More of the workouts made than skipped   2 other things coming back I didn't mention above   Of course ...We will be opening membership to the gym and our sessions with new procedures to the public soon...   Nutrition Coaching...we have a few spots left but some people still don't understand that what I do is not give you a diet or an amount of calories to eat. Just because I write a workout plan for you to follow, doesn't mean someone will execute it the right way or as they should...same with food..that's why it's called Coaching...if you are interested in a spot..reach out     I wish you all a great (now that things are open) Taco Tuesday!!   Coach Rafael @mr_bootcamp    PS...not sure if any of you saw Lais' post...but Are You Next? Will we be sharing your pictures next?

LOOK WHAT WE DID TODAY

Getting The Workout Disinfected Hello Everyone and Happy Monday MONDAY MAY 11TH 2020 As we get ready ready for an EPIC Summer of fitness at HTTP://THEWORKOUT.WORLD we want to make sure that we start this New Week ensuring our facility is clean and disinfected.   It looks like tomorrow or Wednesday there will be an announcement here in Miami-Dade County   Huge Shout to Clean Work Service 1 for coming out this morning and working their magic   They used a hygienic cleaning solution that is EPA registered and scientifically proven to effectively kill the coronavirus with a 99.99% success rate Our members are our family and we will do everything we need to do to keep them feeling safe It's almost time..we are waiting for that green light ...and and we open..we will be clean, disinfected and ready to put in work   Again...not everyone will be ready to come back to the gym right away...but for those who are ready...we will be ready.   Today we also announced and started the NEW Format and Schedule in our Show/Podcast Lais and The Coach   You can watch today's show on our Facebook page here: https://www.facebook.com/groups/980063509004884/   And you can listen to it here: SOUNDCLOUD https://soundcloud.com/rafael-moret-1/lais-and-the-coach-loving-yourself-the-way-you-are    iTunes: https://podcasts.apple.com/us/podcast/lais-and-the-coach/id1357418127   iHeart Radio: https://www.iheart.com/podcast/256-lais-and-the-coach-53539629/episode/lais-and-the-coach-episode-1-53568587/   Spotify: https://open.spotify.com/show/61ogJYDnXTnT4Cjti7jPui   we also have it on Youtube: Lais and The Coach - Love yourself the way you are? I wish you all a Great week   If you watch or listen to the show....do that podcast stuff..you know like, or share, rate or comment...     Thanks Everyone....   We are gearing up to have a Great Summer of Fitness     Coach Rafael

Goals..Target Dates..Deadlines and a Video I recorded

Hello Everyone and Happy Cinco de Mayo This is an interesting Cinco de Mayo...right?   It's Super Tuesday..Takeout Taco Tuesday and some people are still finding interesting ways of celebrating   I have a few people that have a Photo Shoot set up in 2 weeks and today might not be the right day to go all in on Chips Guac and Margaritas but for other people..there might be a way to fit it in..   Earlier today I shared some info in our Private Facebook Group..and I thought it might help some of you   I talked a little bit more about what I mentioned yesterday as far as target dates ...and more    Fitness Goal Setting - How to

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Master Trainer Rafael, Head Coach

New Week New Month New Workout for You

Hello Everyone and Happy Monday Welcome to May and May the 4th Be With You ;-)   So I see we have a little bit of light at the end of the tunnel...Florida (except for where we live) is opening back up and at the gym we are ready.   Just waiting for the Mayor to give the signal ;-)   When we open we will need to make some adjustments, to keep track of our members coming in, we will have new waivers to sign as a precaution, we will take advantage of our website and app a little more for check ins   No barcode or key tags..it's built in to you membership on the app   I will make a video for all our members on what to do.   Again...I repeat...not everyone will be ready to comeback or start with us or at any gym...that is ok (virtual workouts will continue) but for those who are we will be ready   Right now...At the gym we continue to rock and roll with our Virtual Workouts Everyday We have a Photo Shoot Schedule with our Team in 2 Weeks We have another Virtual Fitness Show on 5 weeks Looks like The Contest Season will get started in Dallas in July we will be there and then Atlanta..Here in Miami in November and then in Atlantic City at the end of the year Don't forget we have HYROX in November too ;-)   Having target or goal dates is so important...has you working toward something, it easier to program dieting and training..and it keeps you focused on your goal   So let me give you some dates to look at and maybe shoot for 1st Day of Summer is in 47 Days (June 20th) 4th of July is 61 Days away   These are 2 dates all of you can shoot for...   What can you start doing today to get you ready to reach an outcome or goal...any outcome or goal..by the 1st day of Summer   "You choose the future with your actions each day." James Clear     Our PODCAST will be back on this week here live: https://www.facebook.com/groups/980063509004884/ and then everywhere else    And of course...if you are home and NEED a workout for today...try this one:   Set your “Count Down” clock for 20 minutes and see how many rounds you can complete! You MUST complete the TOTAL amount of reps of each exercise before moving onto the next. 100 – 80 – 60 – 40 – 20 Jumping Jacks Mountain Climbers Skater Hops Plank Jack Squats Let me know how that goes     Have a Great Monday Coach Rafael

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The 4 -8- 20 Workout (Free in this email for you to try)

Happy Hump Day It's Wednesday...I know some days it might seem like we don't know what day it is  But it is Wednesday...Wednesday April 8th 2020 (4/8/20)   And like I have said several times...Focus on What You Can Control.. and For Most of you reading this email..You can control moving..   And while our members are still jumping on Zoom workouts and getting coached..this morning we put together a nice little set up ;-)   For those of you that are not members...move today..   You Can Choose to...   And here is a workout you can follow at home   4-8-20   – 20 mountain climbers (per side) – 20 push ups – 20 squat jumps – 20 reverse lunges / leg – 20 step ups / leg – 20 bodyweight squats – 20 Close-Grip Pushup – 20 crunches    So you want to do all 8 of these moves and perform 20 reps of each..and you will want to complete 4 rounds   4 Rounds 8 Moves and 20 Reps of each   Boom!!   Let me know how it goes   Coach Rafael     PS...for 25 years I have been telling people to eat their food and take their vitamins..so they could improve their health and their fitness and here we are  April 8th 2020 and there has NEVER been a more important time to take care of your health...You don't have to use Sunrise..it is the one I find to be best..but do something If you would like to try it....->> right here you can click

MIAMI - DADE Orders Closures of.....(and I FREE workout in the post)

Hello Everyone It's Super Tuesday  So Bars and Night Clubs have been suspended for 30 Days...   GYMS...Makes sense for big gyms like LA Fitness, Planet Fitness, Youfit to close..they are closed spaces with a lof of people..but as you can see in the EMERGENCY ORDER:   "In the emergency order, all movie theaters, concert houses, auditoriums, playhouses, bowling alleys, arcades, gymnasiums and fitness studios will close with the exception being any that have a capacity of 10 people or less."   Yesterday we have 3 Workouts with less than 10 and over the last week all classes have avg less than 10 people...   We will continue to offer workouts, in the gym..In the even that more than 10 people show..we will use the parking lot as a secondary space   As always the gym will be clean, and will be disinfected after every class consistently.   I will also go LIVE on FB on our page here: https://www.facebook.com/soflafitnessbootcamp and IG @ https://www.instagram.com/mr_bootcamp/ I will explain the workout and let the camera record..and as long as FB and IG don't block because of the music...you can follow along   FOR THOSE AT HOME I have you covered too ;-)   Workout: Bodyweight Warm-up Circuit • Go through the circuit TWICE. • Rest 30 seconds between warm-up circuits. • When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout. Warm-up Jumping Jacks (15) Alternating Prisoner Lunge (8/side) T Pushup (5/side) Leg Swings (15/side) WORKOUT: 1A) Lunge Jumps (6/side) 1B) Goodmornings (15 Reps) 1B) Elevated Pushups (20 Reps) 1C) KB or DB Swings (20 Reps) 1D) Lying Leg Raises (10 Reps) 1E) Alternating Prisoner Reverse Lunge (10/side) 1F) Renegade Pushups (15) or Regular Pushups (20) 1G) Jumping Jacks (50) Rest 1 minute and repeat up to 3 more times for a total of 4 circuits   Let me know how it goes    Coach Rafael

Coronavirus (How to Build your immune system)

One major reason you'll catch a cold I know it's Super Tuesday...aka Taco Tuesday...but I also know there is lots of panic and worry..so let me help out a little  The best way to prevent illness is to avoid being exposed to this virus. However, as a reminder, CDC always recommends everyday preventive actions to help prevent the spread of respiratory diseases, including: Avoid close contact with people who are sick. Avoid touching your eyes, nose, and mouth. Stay home when you are sick. Cover your cough or sneeze with a tissue, then throw the tissue in the trash. Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.   Can someone spread the virus without being sick? People are thought to be most contagious when they are most symptomatic (the sickest). Some spread might be possible before people show symptoms; there have been reports of this occurring with this new coronavirus, but this is not thought to be the main way the virus spreads. It still blows my mind that roughly 70% of Americans are Vitamin D deficient and don't even know it... But that's not the only vitamin most Americans are deficient in... Many people are deficient in Vitamin C as well and it's a key factor in why they get sick during cold and flu season and you could be one of them!   You might be thinking, "Really... people are low in Vitamin C? How can that be, it's in a ton of foods!" True.  Vitamin C is abundant in juice, fruit, vegetables, and foods you eat daily... but what most people don't know, and I didn't know for a long time, is that it's hard for your body to absorb Vitamin C from those sources. This can lead to low Vitamin C levels and a weakened immune system (which means you're more likely to get sick), excessive inflammation, delayed recovery, and even fatigue! So once again, your health doesn't depend on what you eat... it depends on what your body can actually break down, absorb, and use.  This is why this time of year supplementing your nutrition plan with additional Vitamin C is one of the best things you can do to help strengthen your immune system and avoid getting sick. Keep in mind though, not all Vitamin C supplements are created equal. When it comes to Vitamin C, one of the best and most effective forms is Liposomal Vitamin C. Now... if I had to guess, you're wondering what the heck does Liposomal mean... and what is Liposomal Vitamin C? Great questions because understanding what a Liposome is will help you understand why studies show Liposomal Vitamin C as the most bioavailable option for Vitamin C supplementation.  Liposomal Vitamin C is a Vitamin C supplement that’s encapsulated in a liposomal coating. So, what’s that? A liposome is a phospholipid that mimics the cell membrane. Therefore, they can travel through the digestive tract (where much vitamin c is destroyed, and thus you can't absorb it) into the small intestine for absorption.  That means you can now get the benefits of Vitamin C without consuming all of the excess calories and sugar that come from foods that are naturally rich in it.  And most importantly... it can help you avoid getting sick and stay healthy this fall, which is what you ultimately want!  But as I am sure you can imagine, just taking a teaspoon of Liposomal Vitamin C a day will not guarantee you never get sick. Just like the healthy habits of eating nutritious foods and drinking your Opti-Greens 50 every morning won't make you invincible to a cold or flu... but those habits are two of the most beneficial habits to stay healthy this fall.  And the more beneficial habits you have as part of your daily routine, the better because they will all work together to strengthen your immune system.  Therefore adding in Liposomal Vitamin C into your healthy routine as we go into cold and flu season is smart since Vitamin C deficiency can lead to getting sick. I hope that helps Coach Rafael