then Sunday we wll have our Super Soul Sunday at 11am!!!
**Quick note...Wednesday is the 4th of July and everyone is invited to our 11am Family Style Inside Fireworks Bootcamp!
Now....what is this 40%
The 40% Rule: A Navy SEAL’s Secret to Mental Toughness
I'm not sure if you have ever read the Book Living with a Seal or even of you have heard of it
I also don't know if you know a Mr David Goggins ...so for those of you that do not...here is an intro...Goggins is currently the World Record holder for most pull-ups done in 24-hours (4,025), a fifth place finisher in the Badwater 135 (a 135-mile race in Death Valley), and an Ironman triathlete. and here is a GREAT Interview he did on Impact Theory
OK....now that you understand where I'm coming from...
The 40% rule
While living with Itzler and his family, the SEAL taught him the 40% rule.
“He would say that when your mind is telling you you’re done, you’re really only 40 percent done. And he had a motto: If it doesn’t suck we don’t do it. And that was his way of forcing us to get uncomfortable to figure out what our baseline was and what our comfort level was and just turning it upside-down.”
The 40% rule, the SEAL explained, is the reason why even though most people hit a wall at mile 16 during a marathon, they’re still able to finish.
Itzler wrote about experiencing the 40% rule the very first day that the SEAL moved in with him.
“The first day that “SEAL” came to live with me he asked me to do — he said how many pull-ups can you do?
I did about eight.
And he said all right. Take 30 seconds and do it again. So 30 seconds later I got up on the bar and I did six, struggling. And he said all right, one more time. We waited 30 seconds and I barely got three or four and I was done. I mean couldn’t move my arms done. And he said all right. We’re not leaving here until you do 100 more. And I thought there’s no — well we’re going to be here for quite a long time because there’s no way that I could do 100. But I ended up doing it one at a time and he showed me, proved to me right there that there was so much more, we’re all capable of so much more than we think we are. And it was just a great lesson.”
Yesterday during the closer we did 10 Push Ups...
10 Push Ups every 30 Seconds...
10 Push Ups Every 30 Seconds for 10 Rounds
100 Push Ups...
If when I announced the closer I said we are doing 100 Push Ups...most people would block themselves and say I'm Never going to do it...
It took 5 Minutes...
But it got done....
You ALWAYS have more in you.....
When you and your Brain want to quit....just means you are ONLY 40% Done
GET READY READY FOR THE 2nd HALF OF 2018 TO BE EPIC....It all Starts Sunday July 1st...the 2nd 6 months of 2018!!!
We have a lot of new people circulating our workout ( A quick Welcome to the Family to all of you)...but lots of you don't know how the donuts got started or WHY....
So let's start back in 2015...
The month was March
I was in the middle of a very strict diet, I was trying to get ready for a fitness competition...and I got a really big sweet craving...I wanted some Krispy Kreme donuts and all the work I had put in had gone in was going to go down hill...
So I took to google and youtube to see if I could find a "healthy" or a least macro friendly alternative....and I did...found a recipe that looked good..and then spent most of the day looking for a tray to bake the donuts in and it wasn't until late that Saturday night that we found one in the Bed Bath and Beyond in Hialeah...for those wondering I never made it to Home Depot...didn't have enough time ;-)
We got home super excited, I made the recipe...not without posting a picture on Instagram first, to document our world class discovery...and truth is once we made them, we discovered they tasted like sh*t
So lucky for us, Lais likes to bake and she saw how disappointed I was..so she got to work...we talked about it...tested a few protein powders and mixes...and a few days later the 1st protein donuts were born...
And at 1st all I wanted was something sweet with protein and something that I could measure....I brought saw to the gym, shared it on Instagram and had a few of our members ask if they could try some...we had a recipe for vanilla and we guessed we could make some chocolate....
Then I started to think, these are so much better than a protein bar...then I started to think these would be great with breakfast....then I started to say this would be better than eggs and oatmeal...then I started to say...wait I think we got something here...
Something that taste really good, 20 grams of protein, 30 grams of carbs..very little fat....and BOOM
Fast forward 4 years...we have more than 20 flavors, Donuts and Squares...we have baked and sold THOUSANDS of donuts...and believe it or not...changed and help transforms lot of bodies
See for all of you that are afraid that the donuts will make you gain weight or that they can't be good for you cause they are so good...you are still unclear of how calories work..and we can help...but let me tell you this
Lais had donuts during her whole contest prep, I recommend them on every meal plan I prepare...
They are not a magic solution for fat loss, they are a solution to bad tasting protein bars, or the same tasting shake, or the bland eggs and oats...
They are a sweet high protein guilt free option for kids, adults, and athletes
No need to be afraid other than possible getting addicted ;-)
See you at Bootcamp
P.S. –If you are looking to make some changes in your eating or your training. Maybe you would like to know how I can help, here are 4 ways I can help you with your health and fitness goals
1. Join our Bootcamp
Everyone that joins our Bootcamp starts with a 21 Day Challenge. It's a 3 week trial of our Bootcamp for you to discover what we are about, how that classes are, if it's the right program for you and for me to see how I can help you in a group setting...details are here <<==
2. Become part of our exclusive Private coaching group
My favorite thing to do is help people define and reach their fitness goals. This coaching platform is just for YOU. Your time, your schedule and a workout designed just for YOU. Reply to this email and let me know this is what you are interested in.
This is something that most people either don't understand or debate constantly.
How much water should you be drinking? Why do gain weight from one day to the next? Am I dehydrated?...
I wanted to use this week and a more informational week to change the conversation from just weight loss and fat burning...to some health parameters that actually influence weight loss and fat burning like you want but you may not be paying attention to.
So let's start withwhoI am getting the information from...this is by Dr. Sandra Fowkes Godek. Dr. Godek is the director of the HEAT Institute and a professor of sports medicine at West Chester University of Pennsylvania. She is an expert in thermoregulation, hydration, exercise-associated hyponatremia and exertional heat stroke, and has conducted research in these areas with NFL, NHL, NBA & collegiate sports teams.
Body mass normally fluctuates between 78.7 kg (173 lb) and 81.3 kg (179 lb) in a 80 kg male, 64.1 kg (141 lb) and 65.9 kg (145 lb) in a 65 kg female, 29.5 kg (65 lb) and 30.5 kg (67 lb) in a 30 kg child, and between 147.5 kg (324.5 lb) and 152.5 kg (335.5 lb) in a 150 kg football lineman, all reflecting euhydration.
**People and Clinicians need to understand that euhydration (a normal state of hydration) is not determined by a single body mass
So that’s a 6-lb normal fluctuation in an average sized male. a 4-lb normal fluctuation in an averaged sized female, a 2.2-lb normal fluctuation in a child and amazingly, an 11-lb normal fluctuation in a football offensive lineman.
Certainly, in a 24-hour time period we are generally at the lowest level of hydration in the morning after a 6 – 10 h fast, which is why people who are dieting weigh themselves at that time. This just reflects the lowest level of normal hydration and is accompanied by the sensation of thirst
And what about the silly idea that everyone needs to drink eight 8-ounce glasses (~ 1.9 liters) of water each day, beyond everything else that they drink? This would not come close to satisfying the fluids needs of a 350-lb football player, however, if consumed quickly would surely make my 7-year-old, 52-lb niece hyponatremic , if significant diuresis did not ensue. Clinicians need to pay attention to what makes sense and not let propaganda drive clinical practice.
So here is what I want you to get from this, weight fluctuation is normal...what you should be looking for is new set points...can your daily fluctuations continue to drop.
8 glass of water is good for who?
I love the example she gave and I will give you my own, there is now way I need the same amount of water Jr needs or Brianna need or Lais needs..
So general statements like we should all have 8 glasses of water are not realistic guidelines for everyone.
Water alone is not enough, you need to make sure you have a solid amount of minerals to aid in the absorption of water, you need to pay attention to what you are eating.
Hope that all helps.....We have a Great Monday Planned at Bootcamp!!!
We have lots planned, but let's start with the workouts...
So by now most of you know Iwrote a book last year for Bootcamps. It's a years worth of workouts...what most of you don't know is that my workouts are being used in more than 1,000 Bootcamps around the world...so thank you to all our Bootcampers for letting me test out my ideas....
What you also may not know is that my publisher asked for a sequal...another 12 months of Bootcamp workouts...so get ready ready if you are a member of our program!!!
Here is what we go going on this Summer:
This workout program includes:
Chapter 1: Sexy Build (Weeks 1-3)
Chapter 2: Get Tight (Weeks 4-6)
Chapter 3: HIIT Weeks (Weeks 7-9)
Chapter 4: Beach Ready (Weeks 10-12)
NEXT....yesterday for the LAST Episode of Season 2 of our PODCAST:
"It's Not Just Bootcamp -The Show" we closed with an interview with Lais about her experience competing in the WBFF in Orlando this past weekend....I made some announcements about what the Summer Season of the show would be like and of course you all know tomorrow I am opening up a few spots for PRIVATE Coaching...so be on the lookout for that!!
What about some of the "HEALTHY" Stuff.....yeah people...take care of your Health!!
So it's the 1st day of a new season....are you where you want to be?
Closer to your goals?
Doing what you should do to reach your goals?
On course to reach them?
On course to get further away from them?
What can you do to get there?
Are you ready ready to do what needs to get done to reach them?
Can Omega 3 Fats Really Help You Lose Fat?
Especially during times of a huge calorie deficit, fats could be your biggest ally in weight loss rather than your enemy. Find out why below.
All lipids/fats are composed of the same chemical structure: carbon, hydrogen and oxygen.
The recommendations for linoleic acid are 1.6 and 1.1g/day for men and women.
There's never a reason to avoid fats, they do more good for your body than bad.
How many times do you plan to start a diet, or listen to a friend talk about starting a diet, and the first thing you think of is "less fat", "no fat", "low fat"? Or, you'll be grocery shopping, and you purposely pick the no fat/low fat products out from the aisle?
Now, aside from these products usually being high in sugar (to make up for the loss in taste from having less fat), you may be missing out on an essential nutrient for your body. Especially during times of a huge calorie deficit, fats could be your biggest ally in weight loss rather than your enemy
Why Do I Need Fat? I'm Dieting..."
According to "Basic Nutrition and Diet Therapy" by Staci Nix, "Low levels of Omega-3 and Omega-6 fatty acids are linked to hair loss, low blood platelets, impaired vision, altered mental states, learning problems, and growth retardation in children."
So essentially, there's a reason these two fats are known as essential. If we have a deficit, multiple bodily processes, including those required for the brain, central nervous system and cell membrane functions, will be slowed down, or halted.
Central Nervous System: The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively. This collection of billions of neurons is arguably the most complex object known.
The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human. Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.
There's more to it than just that, though. Clinical trials (some preliminary) have been done suggesting the effectiveness of Omega-3 supplementation on: cancer prevention, cardiovascular disease prevention, reducing risk of stroke, brain/cognitive function, arthritis, immune function and possibly some psychiatric disorders. If anyone would like medical journal references, let me know
There are several ways to not meet your daily minimum quota for fat intake. If you're malnourished, for instance, eating food that is not necessarily nutrient dense, then you could be missing out on your essential fatty acids in addition to other important vitamins and minerals.
Wow! Fats Are Important! How Do I Get More?
There are several different sources of Omega-3 fatty acids; for example, soybean, canola and flaxseed (or chia) oil are all known as "botanical" sources of fat because they come from plants. However, there are also "animal" sources. The most widely available source of EPA and DHA is cold water, oily fish such as herring, mackerel, salmon, and sardines.
If you don't like fish, you can also try grass fed beef (which has a lower ratio of Omega-6: Omega-3 - this is a good thing), eggs (look for ones that are Omega-3/DHA enhanced), and some types of milk and cheese.
A study presented at the Annual Meeting of the American Society for Clinical Nutrition claimed that in women who were on very low caloric diets (who you'd expect would drop off in their rate of fat loss eventually), "Fats (Omega-3's) accelerated removal from adipose tissue indicates either a preferential step in Beta-oxidation or a defined need during supplemented fasting which exceeds its rate of provision from adipose stores."
This means that Omega-3 is very important during the fat burning process (Beta-Oxidation means that fatty acids are broken down to create a usable form of energy), and it's required even during states of fasting because it can help burn more fat.
Another way Omega-3 fatty acids help fat loss is by taking fats with your meals you're actually lowering the glycemic load of the meal; implying that the insulin spike that comes with food consumption won't be as high because fats help lower it.