My Top 3 Rules for Getting The Results You Want Sustainably

 

Hello Everyone and Happy Saturday My friend Brian Grasso (BG) was talking about this in business terms, but when I shared it with Lais, she said...just like you say about diet, or prep   So, My Top 3 Rules for Getting The Results You Want Sustainably   (1) Where do you want your body, physique, weight, pant or dress size, blood count numbers to be in 12-months? It doesn't matter where you are... It matters where you're going. Your 12-month goal is your North Star. With it, you can keep the ship sailing towards the right direction. Without it, you're lost at sea and completely at the whim of any wind that comes your way.   SO FIRST THING WE NEED IS A CLEAR GOAL...AND NOTHING YOU ARE RACING TO OR RUSHING TO GET...WE WANT SOMETHING SUSTAINABLE. Do you want to get on stage? Do you want to compete in HYROX? What is it? :: :: (2) Where do you need to be in 90-days? In order to achieve "1", where do you need to be in 90-days? Having a longer term goal is essential... Chunking it down into manageable destinations is even more essential. :: :: (3) In order to arrive at your 90-day destination, what are the 5 - 7 things that need to get done? Once you have your 90-day goal in place, what are the most important tasks to complete that will get you there? Successful results require creating a plan that fits into your day, your lifestyle, your food preferences, your exercise ability...and no, just because you are a human, and have eaten your whole life doesn't mean you know what to do.   What 5-7 things do we need to do daily? How much food is right for you? How much water? How much exercise? What kind of exercise?  How do you break that down into an executable amount?   That's what Coaching is...or at least how I do it...   Now...You have to do your part...but that's is all you should be doing...your part...not planning or worrying about it   EXECUTING THAT PLAN. Do more, think less...   Wish you all a GREAT Saturday   Coach HOW IMPORTANT IS EXERCISE? "If you smoke or have diabetes, your risk of death goes up a lot. Your risk of death from having high cardio respiratory fitness goes down far more than the risk of death goes up from smoking and diabetes. Smoking or Diabetes will double or triple your risk of death depending on the time frame you are looking at.   Having High Cardio Respiratory Fitness is a 5 FOLD REDUCTION IN ALL CAUSE MORTALITY...death of any kind. There are NO drugs with a 5X reduction in mortality.   Now, when you layer in STRENGTH and Muscle Mass it's a 3 Fold Reduction in ALL cause mortality...when you compare high strength to low strength. People.... Seriously   You don't have time to workout?   You don't like it?   I'd say maybe you take 5 minutes to think about how you got to your rules about what you do...why you do it and how you do it   And put the vehicle (your body) that is carrying you through this thing called life in the order of importance it actually has Exercise is the most important thing you can do

 

Fiber, BMF, and some answers to your digestive questions

 

Hello Everyone...and Happy Hump Day This is an interesting topic.....it's so important, and so foreign to most people   So...this will be my attempt to bring you all up to speed.   If you have even been on a phone or zoom consultation with me, I say education drives compliance...if you can understand how something works and why you are doing it...it always easier to do it   1st...Let's talk about your colon and why you even have "to go" It's about 5 feet long (please put that in context)...Your colon, otherwise referred to as your large intestine, stretches from your small intestine to your anus, and The small intestine of the average adult is around 22 feet long   How tall are you? No imagine 5 feet...then 22 feet   Why you even have "to go"?   “Basically, the nutrients and micro-nutrients that keep us alive, like protein, carbs, fats, vitamins, minerals, etc., are absorbed into our bloodstream from the foods we eat, leaving behind the insoluble and non-digested ‘stuff’ that doesn't get absorbed. That ‘stuff’ has to be eliminated.”   In addition to being a natural process, "going" and your bowel movement habits reflect overall health   100 Trillion Microbes Live in Your Colon Our colons are host to countless numbers of microorganisms known as microbiota or gut flora. The majority of these organisms are bacteria. The identification of the role of the microbiota has led to the popularity of the use of probiotics as supplements and food additives to enhance digestive health and immune functioning   Many people believe that they have emptied out their colons after multiple bouts of diarrhea or that they can keep their colon empty by avoiding food. However, since stool is made up in large part of bacteria, fecal matter is continuously being formed. In addition to bacteria, stool is made up of liquid, undigested food, dietary fiber, fat, minerals, and protein HOW OFTEN SHOULD YOU "GO"? Many people believe that the food that they eat comes out in the next bowel movement. It actually can take quite some time for food to make its way through the entire length of your digestive system.   This length of time is known as transit time...Factors that affect transit time include race, sex, typical diet, and amount of physical activity   This slide highlights studies finding that normal, healthy BMF in the general population ranges from 3 times per week to 3 times per day [4,5]. The final study on this slide reported that subjects consuming a weight-maintaining, high-fruit, vegetable, & nut diet (averaging 141 g fiber & 2577 kcal/day) resulted in a group average fecal output of 0.9 kg/day [6]. Fecal output among men was over 1 kg/day. Note that this is an example of an extremely high fiber intake (& its epic fecal-bulking effect). The generally recommended fiber intake is appx 14 g/1000 kcal [7]. This slide highlights studies reporting that a BMF of more than once a day was positively correlated with a range of adverse health outcomes including cardiovascular disease, type 2 diabetes, chronic kidney disease, and diverticulitis [1-3]. It's important to consider the limitations of this research, including its observational nature (it can't demonstrate causation), self-reported BMFs, and a lack of control of variables such as total energy intake, laxative use, and other medications that might impact BMF. As long as everything is working well, you probably don’t give much thought to your digestive system and its main component, the digestive tract, or gut.   From beginning to end, your gut plays a key role in your health and it’s the source of many unexpected and fascinating tidbits of human biology.   The stomach begins the digestion process by churning food and breaking it down using digestive acids. This is referred to as mechanical digestion. Then, the small intestine does most of the work of digestion using enzymes and absorbing nutrients for the body to use, then the large intestine turns liquid waste into solid stool. The large intestine is also responsible for absorbing remaining nutrients and water the body needs   Now...let's talk FIBER The generally recommended fiber intake is appx 14 g/1000 kcal   A diet high in fiber has repeatedly shown benefits in preventing colon cancer. Contrary to what many people think, soluble fiber can be used for treatment of diarrhea as well as constipation. The only drawback to eating "too much fiber" is that it can cause gas. This can usually be overcome by drinking plenty of water along with it.   William Chey, MD, gastroenterologist: Fiber helps to regulate water content in the stool. If stool is too dry, fiber tends to retain fluid and soften stool. If stool is too runny, fiber can absorb water and add form to the stool. Taking additional fiber can also impact of blood cholesterol levels. The typical western diet contains [too little] fiber per day. To improve constipation-related symptoms, people should consume 20 to 25 grams of fiber per day. ==>>>Eating too much fiber can lead to problems with cramping, bloating, diarrhea, or constipation. When starting fiber, it is best to "start low and go slow." Increasing the amount of fiber in your diet too quickly (days as opposed to weeks) can lead to the development of unwanted side effects.   Now...How much is in there? Personal bowel habits notwithstanding, on average, both men and women move their bowels about once per day and produce a daily average of 14 to 17 ounces (400 to 500 grams) of feces...Now if healthy Bowel Movement Frequency  in the general population healthy Bowel Movement Frequency  in the general population ranges from 3 times per week to 3 times per day You can do the math   What you eat is the main factor in the consistency and frequency of your stool. The amount of fiber and water in your diet, as well as whether you’re eating greasy or fried foods, can dramatically affect how often you visit the toilet.    Travel, hormonal shifts, medications and multivitamins, and your activity level also affect your bowel habits. The appearance and experience of your bowel movements can vary from day to day and also change as you age.   Does exercise play a role in your Bowel Movement?   Lack of activity, especially exercise, is one of the main factors that lead to constipation. Exercise which increases both heart and breathing rates, causes natural movement of the intestines and makes passing stools quicker and easier Exercise helps constipation by lowering the time it takes food to move through the large intestine.   Does Stress affect your bowel movements? Your bowel movements can be affected by stress that you experience during the day. Everyone has stress that is unavoidable in their lives, but when it is excessive, it can lead to problems with diarrhea and constipation as well as nausea and vomiting...Other factors important in reducing stress include getting enough restful sleep     I know that's a lot...and I have more   But the point I want to drive home...is stop thinking that because it's something that happens so naturally, or at least it supposed to...that you can fix it with a one time probiotic, or a pill...   If your digestion is messed up...and you are an adult...it didn't happen last week...you have been working on this for years...   And that is just Bowel Movement   Wait till you get that: There are 10x the number of microbial cells in the human gut than in the whole human body, totaling roughly 100 trillion microbes representing as many as 5,000 different species and weighing approximately 2 kilograms Your genes are outnumbered – The genes found in your gut microbiome outnumber your human genes 150 to 1 Your gut isn't the same one you were born with – In fact, you weren't born with much of a gut microbiome at all. Over the first seven years of your life, you developed your microbiome which was impacted by how you were born, where you lived, the food you ate, and much more. Your gut microbiome is like your second brain – The gut microbiome is called your second brain because it affects your mood, happiness, motivation, and even can contribute to suboptimal neurological performance later in life. [9] Your microbes actually produce about 90% of serotonin or your "happiness neurotransmitter."       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991899/ https://www.ncbi.nlm.nih.gov/pubmed/21203913 https://www.jci.org/articles/view/78366 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577372/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464665/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4510460/ https://www.ncbi.nlm.nih.gov/pubmed/22647038 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191858/   Everyday is a chance to work on this vehicle you were given called your body that carries you through this journey called life.   Stop trying to do it fast It's not a race Treat it well, it will treat you well    You don't need to have it all figured out....get help... You may not know exactly how it all works, that's ok...we didn't get an instruction manual...   Just because you "always heard" or "always thought" doesn't mean it's right...and it's ok to let go of information that is not accurate!   Be careful who you take advice from, and where you get your information from   I hope this helps     Coach

 

10-31-21 Halloween Circuit Workout (FREE TO PRINT)

 

Hello Everyone!!! I know it's Halloween Weekend and we have a lot of parents taking their kids out trick or treating. And a lot of you have Parties and Festivities this weekend...that's awesome!!   1st It's ok to workout and follow your meal plan this weekend, as well as enjoy your time with some flexibility    2nd...if for some reason you are not sure what to train this weekend, or would like to try something different  - start with a five minute warm up – -then do: (circuit 1) 10 pull ups or inverted rows 31 kettlebell swings 21 close grip push ups - Perform exercises in each circuit back-to-back without rest. Rest 30-60 seconds, and repeat this circuit three times. (circuit 2) 10 plank-to-push ups 31 jumping jacks 21 goblet squats - Perform exercises in each circuit back-to-back without rest. Rest 30-60 seconds, and repeat this circuit three times.   3rd...now is NOT the time to lose focus on your fitness...I think now is the time to step on the gas...It does not matter if you have not done anything in a few weeks, a few months or all year   Monday we start a new month and the countdown to the end of 2021...I know my clients will be closing this year strong and start off 2022 on a high note instead of 2 months or even 2 years behind schedule...   We have plans and goals...we have a Team Competing in Miami in 2 weeks at the WBFF Miami, we have another Team in Atlantic City the 1st weekend December ...we have people all ready training to compete in April 2022 in Orlando...we have our Hyrox Team with an extra 4 weeks to train...the race got moved from December 18th in Wisconsin to January 22nd in Chicago   These plans and goals...are what keep everyone focused    Set some goals to close 2021 Set come bigger goals for 2022   ...and if you are not sure how to do it, or where to start...reach out   Enjoy your weekend everyone   Coach

 

Here is a recap from what you missed this weekend

 

Hello Everyone and Happy Hump Day Miami Weekend Bootcamp Experience 3.0 What a cool weekend...   We went to Misha's, got cafecito at some of my spots, dinner at Dr. Limon and most important we got to connect with our Fitness Family   1st Posing with Lais...we have a lot of Athletes getting ready for the WBFF Miami show in a few weeks....November 13th... So getting to work on their posing in person is super Important Lais and I are already putting together the Team events, and experiences for 2022, so if you are interested in getting on stage in 2022 or ever and would like more info about the WBFF or our TEAM...we have a NEW Webinar that we will be hosting...if you would like to be on the list for that webinar, let me know.   Next...The Workout Just look at some of the videos we captured and how Bam Multimedia created the story for us (@bam.multimedia)   I am happy I got to chat with all of you, I'm glad so many of you came to workout with us   Gives me a much better idea of what we need to work on to help you reach your goals I'm also glad so many of you got to try and taste the Level 1 Bars and the new 1st Phorm Protein Sticks You can order Level 1 Bars here https://bit.ly/3lE3PdX *you have to order 2 boxes, can be different flavors, works our to $2.66 per bar Protein Sticks here https://bit.ly/3isCBpT *you have to order 2 boxes, can be different flavors, works our to $2.66 per stick The Final Workout of the weekend HYROX in the 12pm Miami Sun  8 Stations 8 Runs   They trained hard....We are all going to Wisconsin in December for the last Hyrox event of 2021 Hyrox Training with our Miami Team Some of you are still missing some bigger goals to work toward so you lose steam...you think you are losing motivation, but that's not it   You are just not clear on the goal, you may not have a timeline or deadline..so doing the day in and day out task can become monotonous.   A lot of you are curious about the stage or competing...but you don't say anything because you think you can't or say something like I can never do that... Well I hate to give you the bad news....You can...you just have to make that the goal... It's ok not to want that to be the goal, but it's not because you can't   Maybe you need a performance based goal, like Hyrox...same thing...if you say you can't...you won't   A few weeks ago, we hosted a photo shoot here in our home...we plan on doing more of those...maybe we make that the goal.   Truth is a Clear Goal, with a timeline will take you far.   We just have to pick one     Coach #TransformationTuesday video

 

Great Food, Better Service

 Hey!

I know everyone has a busy schedule.  Chances are if you are on the go like me, your nutrition often suffers.  Fast-food isn't good for you, and more than likely whatever is available at the office isn't much better.  I started looking everywhere for an alternative and the closest thing to a quick, ready-made meal was loaded with preservatives.  That is, until I found ICON Meals.  ICON has a variety of chef-prepared favorites already cooked with the cleanest local ingredients they can find.  The best part about these guys is they ship nationwide right to your door!

ICON's food tastes great and their service is even better.  I decided to custom order some of my meals and right on the label was my name!  How cool is that?  From my taste buds to yours, you should look into doing your meal prep with ICON Meals.  

Click on the link below to check them out!

https://athlete.iconmeals.com/2300-1-5-3.html

Your Friend in Health,

Rafael Moret

Affiliate of ICON Meals, Inc.

rafael@theworkout.world

https://www.iconmeals.com/

The MOST Important Video We Have Made

 

Acne, Accutane, Sunblock, Weight Loss and The Process Hello Everyone and Happy Monday This is by far by far the most important video we have done and the best information we have shared. Listen to Lais share her experience with acne, her many attempts at fixing it, the doctors she talked to and how it all is parallels to your weight loss journey This should have been an episode of Lais and The Coach but we did it in our Private Facebook group   But... I just had to share it...because her approach to fixing or solving a problem she has is exactly how most of you attempt to try an solve the problem you have   So listen to this one   If you connect, make sure you leave your thoughts, comments and share it     Wish you all a great week   Coach