From a Size 10 to a Size 2!!!❤

 

Hello Everyone - It's Super Tuesday aka Transformation Tuesday!!!! ​Last week I was really thinking about this Transformation   You can look at the pictures, the before and after, and say WOW...   But to me what's really IMPORTANT is not just the Results   To me what's important how we can keep those Results....   You see this Transformation started 1 year ago....   Julie came to meet with Lais and Me on Monday December 30th 2019...after watching one of her friends Transformation with us   We sat down and chatted, and she went all in   Look where is started when she came to us and where she was Nov 29th  What's important about this story is how many changes we made to her meal plan that were sustainable    Julie had a busy schedule, was not going to be able to eat every 3 hours, like most people say you have to and a lot of meals would be late at night like most people say you are NOT supposed to do   A lot of her late night meals were 8 oz. of white rice and 8 oz. of some kind of protein Just an example of what her day required   I always say your meal plan has to fit your day, not your day fit into your meal plan...   And this is a GREAT example of what I mean.   We got as creative as we needed to get and kept it as simple as it needed to be   This plan was for her   But my goal here, as it is with EVERY plan, was for her to get the outcome she wanted and keep it...   ​​​​​​​Here we are 1 Month after her show on November 29th when most fitness competitors have already gained 10-15 and even 20 lbs. and Julie sends Lais and I this picture with a simple:   "From a 10 to a 2 !!!" As we look into the New Year...and so many of you are planning to start New Plans, New Workouts, New Diets...   Make sure you will still be doing it in February and March and June and July and that the plan you are following allows you to eat the foods you enjoy in a way the won't get you trapped into that Yo-Yo again   Luckily You Do Not Have To Take My Word For it - We Interviewed Julie and You Can Hear It Right From Her...just click below Lais and The Coach Talk to Julie     If you are ready to start WORKING (yes you have to work) on your Transformation, I have a few spots available before I cap how many people I can take   PS...   In case you missed my announcement yesterday.. This Sunday We Start our 1st Glute and Core Workshop of 2021   This workshop is open to ANYONE that has internet access anywhere in the world  And for those of you who can’t make the LIVE workshop we will always record the classes so that you can log on later and watch them. No equipment needed. You can workout from home, from your living room, from your garage, from your bedroom- it doesn’t matter. Our Glute & Core Workshop starts Sunday January 3rd. Spots are limited!!    The 4 Week Workshop is $100 per person and you can enroll here ==>> https://bit.ly/3hncwXR

 

IT’S BACK!!!!!🍑🥳

 

Hello Everyone - Happy Monday As we get ready ready for 2021 we have a few things lined up for the very beginning of the year   1st Lais will be releasing her cookbook on Friday January 1st   2nd Our 1st Live seminar of 2021 in Miami is set for January 9th click here for details <<--   and now...we are ready to announce the return our our Virtual Glute and Core Workshop   If you missed our post...here is what it said:   Our Virtual Glute & Core Workshop is back and we’ve moved it to Sundays!! Every Sunday at 10am staring Sunday January 3rd. Both WBFF BIKINI PRO LAIS (@wbffpro_lais ) & I will be taking you through a 45 minute Glute & Core specific workout🏼 This isn’t just another Ab Workout Video or Brazilian Butt Lift Style DVD. We will be LIVE on Zoom with you explaining how to perform the moves, demonstrating how to perform the moves and watching you to make sure you’re executing the right way Every workout will compound into the next one. And we are going to work your glutes from different angles, different ranges of motion, different tempos with one goal; to make your glutes tight, hard and round In addition to that, we are going to work your mid section just as hard🏼 Summer bodies are made in the winter. So every Sunday, we are going to focus on your Glutes & your Core. But wait! There’s more... During the week, we will have assignments for you to complete. This way, we maximize our 4 weeks together🏼 This workshop is open to ANYONE that has internet access anywhere in the world And for those of you who can’t make the LIVE workshop we will always record the classes so that you can log on later and watch them. No equipment needed. You can workout from home, from your living room, from your garage, from your bedroom- it doesn’t matter. Our Glute & Core Workshop starts Sunday January 3rd. Spots are limited!!    The 4 Week Workshop is $100 per person and you can enroll here ==>> https://bit.ly/3hncwXR   This is the last week of 2020, I wish you all a GREAT week     Coach Rafael

 

What Kind of Home Workout Toys Should Get

 

Hello Everyone and Happy Monday This has a been a WEIRD year for fitness equipment. And seems like everyone decided to go on a fitness kick while we all stayed home   Makes sense...right??   One place I failed all of you...was giving you my 2 cents on what I thought you should get or have...   So here on some ideas and thoughts on what kind of equipment you should or could have at home...should you want to workout at home regularly BANDS The are 2 Kinds of bands you should have to give yourself the most versatility but the MOST important thing is variety in resistance more than variety in bands    So if you have to pick one of the 2, do that but add multiple resistance options so you can progress A Suspension Strap Lot's of options here, years ago when TRX 1st launched I had the 1st pair in Miami and had the ONLY bootcamp in South Florida with Suspension Straps (Fun Fact in case it comes up in a trivia game)   You can go wrong here...there is variety in handles, and how you can adjust the length and color   TRX Jungle Gym FitINdex Recoil CrossCore and more ....   Lots of Exercises that are awesome   Stability Ball     Dumbbells and Kettlebells Tough to say which is best... Id say same rules of making sure you have variety...maybe more resistance is the focus...buy something that is heavy that you have get stronger to lift ;-) Just there we can created a pretty endless amount of workouts   I hope that helps...and if you have questions about other pieces of equipment, send them my way   On another note...Lais and I are working on Dates for IMMERSIONS/ 48 HOUR BOOTCAMPS for 2021   Come spend 48 hours with Lais and myself, we will train together 2-3 times per day, prep food, good over meal prep and flavor in your food...clarity in goal setting and more...so much more...build massive momentum into your next chapter.   Originally this was ONLY going to be for members of our Competition Team...but we have decided to open it up more   Look for details to lock your spot coming soon, or reach out and let me know you are interested before I release dates...this way your weekend is guaranteed   This weekend we also had the chance to talk to TEAM4EVER Athlete Juan and he talked about his journey to the stage and a lot of his WHY...why he did this and what he go out it...don't miss the interview   I wish you all a GREAT week   Coach       Lais and The Coach chat with Juan

 

They Are Just Like You and They Did It (New Transformation Tuesday)

 

Keeping it Super Simple.  Hello Everyone it's Super Tuesday aka Taco Tuesday It's So Cool To Share So Many Transformation Tuesday Pictures Every Week and this week we have more... All of them on my IG page here: @mr_bootcamp/ and on Facebook   But today I want to share the last 3 interviews we did....so you can see the before and after pictures, but also so you can listen to their story... They All Work, They are Moms and Wives, they have family pulling them in different directions, friends that want to "hang out" , kids that like pizza...co-workers that don't get it...   Just like you....listen to their story   Lais and The Coach talk to Doris Lais and The Coach Talk to Julie Lais and The Coach have a conversation with Marcia   I hope their stories, show you what's possible... For those of you that prefer to listen... iTunes, Spotify, Soundcloud....you can listen to those there as well.   Are you ready to get started on your transformation? I don't have a lot of spots left...but if you are ready   Reach out...let's get this party started   Coach mr_bootcamp/   PS...for those of you interested or curious about the stage or competing...we have a FREE webinar tomorrow (Wednesday Dec 16th) and you can register here: https://bit.ly/3lUHbgt   We will also have 2 LIVE Seminars (in Person) in January..one in Miami and 1 in Central Florida (Orlando area)

 

IMMUNE HEALTH (We just got this)

 

Happy Sunday Everyone I hope you are ALL having a GREAT weekend   You all have heard my story...you know how important it is I keep my IMMUNE system 110%...   And I am ALWAYS looking for any advantage...I have the things I take daily...like Kyani Sunrise...but 1st Phorm just put out something worth taking a look at   It's Called IMMUNE HEALTH   Immune health is one of the first things we think about when it comes to our health and wellness.   Our body’s ability to fight off illnesses from bacteria, viruses, and other toxins in the environment is important to maintaining your health. In today's non-stop world, we all deal with things like inflammation, autoimmune disorders, digestive issues, and more.   All of this can really take a toll if we don’t take the time to strengthen our immune system.    1st Phorm’s Immune Health consists of exactly what your immune system needs to not only survive, but also thrive in a world where you need it most. It features a handpicked balanced complex of ingredients that help support immune function.   This combination of natural ingredients is meant to protect you from sickness, increase resilience, suppress symptoms, and help your body recover quicker if you are already battling an illness.   If strengthening your body’s immune function and taking control of your health is one of your primary focuses, 1st Phorm’s Immune Health is exactly what you need.   Making sure you can stay on top of your immune health at all times is critical, and now you can make sure you’re doing just that to the best of your ability!   You can take a look at it here <<<<    Nothing will be better than making daily choices to take care of your body, but if you are doing that and want to improves it...always worth looking at something like this   Hope it helps   Chat with you all this week   PS...did you see we are hosting another webinar? You can access from anywhere Wed Dec 16th at 8pm "So You Think You Want To Compete" Details here: https://bit.ly/2V3mao5   PPS...Did you see we are ALSO having our 1st LIVE seminar of 2021? You have to reserve a spot, so we can know what attendance is like, but you can get the details here:  https://www.facebook.com/events/1320783308272113/

 

Real Number on Holiday Weight Gain - And A New Interview

 

This was really interesting I read a post from Alan Aragon the was very important..it started talking about his debate with Gary Taubes  - In his opening statement, Gary Taubes claimed that it's futile to track or even care about calories, because the weight gain that occurs from early adulthood to middle age comes down to a virtually undetectable caloric surplus that's the equivalent of a teaspoon of food a day. His alternative to an awareness & understanding of the components of energy balance is the unfounded idea that carbs are the bad guy, avoid them, and live happily ever after. Of course we know that's nonsense. - In Alan's rebuttal, he explained that research has shown that weight gain is concentrated in the holiday season. Since our debate, a review by Díaz-Zavala et al has been published [1]. It discusses the evidence showing that the majority of the general population's annual weight gain occurs in the holiday season, which spans from Late November (Thanksgiving) to the first week of January. - Holiday weight gain in the collective literature is approximately 0.4-0.9 kg [1]. This figure doesn't sound very substantial until you realize that a typical 20-year accumulation of holiday weight gain can amount to 8-18 kg (17.6-39.6 lb). The higher degree of excess weight, the greater the holiday weight gain. Earlier work by Yanovski et al [2] showed that major weight gain (defined as ≥2.27 kg) during the holiday season occurred in 5% of normal-weight subjects, 11% of overweight subjects, and 18% of obese subjects. - Wrapping up: the majority of the general population’s annual weight gain happens during the holiday season, not in an undetectably minuscule & linear daily fashion through the course of the year. Does this mean we should worry about all the yummy food floating around the holidays? No we don’t. However, those in the calorie denial camp might have greater cause for concern when their only solution is tightening up the carb avoidance. - REFERENCES 1) PMID 28744374 2) PMID 10727591   --- Now...I would like you to take some time to listen to this interview with TEAM4EVER Athlete Marcia   Make sure you like and comment and ask questions ;-) Lais and The Coach have a conversation with Marcia