Your Step-by-Step Guide to Getting in Amazing Shape by Memorial Day

 

Hello Everyone and Happy Sunday Are weekends setting you back? Time for a perspective shift! If you’re locked in from Monday to Thursday but going off track from Friday to Sunday, here’s the reality: Weekly: 4 days making progress, 3 days undoing it. Monthly: 16 days pushing forward, 12 days pulling back. Yearly: 208 days building results, 156 days breaking them down.   Would you accept 50/50 effort in your career, relationships, or finances? If not, why would your health and fitness be any different? Consistency is everything. It doesn’t take weekends off.   This doesn’t mean restriction. It means alignment with your goals: Plan your meals & workouts like you do during the week. Enjoy treats in moderation—without losing focus. Stay active—even a walk or a quick workout keeps momentum. It’s not about perfection; it’s about showing up for yourself every day. Reverse Engineer Your Memorial Day Transformation Fast-forward to Memorial Day Weekend. Picture yourself standing in front of the mirror, feeling lean, strong, and confident. What do you see? What do you feel? What would it mean to show up like that—fully in control, proud of what you’ve built? Now let’s reverse engineer how to get there. Step 1: Define Your Outcome Write down your goal. Be specific. Not “I want to get in shape,” but “I want to drop X pounds, fit into X size, or feel X way.” Step 2: Map Out the Process You have 13 weeks. That’s 90+ opportunities to train, fuel your body, and stay accountable. Focus on consistency over intensity. Small, daily habits create the biggest results. Step 3: Build Your Weekends for Success If you’ve been stuck in the Monday-Thursday grind, Friday-Sunday relapse, it’s time to break that cycle. Your plan should fit your life, not the other way around. What’s Your Non-Negotiable? Your meals: Are you tracking, prepping, or winging it? Your workouts: Are you prioritizing movement on weekends? Your mindset: Are you mentally committed or just hoping? Step 4: Commit to The Blueprint What it takes to transform? These are my six guiding principles: 諸 (harmony) – Balance in life, training, and nutrition. 道 (path, way) – Your journey is unique. Walk it with purpose. 力 (strength, power) – Physical and mental resilience. 識 (knowledge, awareness) – Educate yourself and take ownership. 夢 (dream, vision) – Set goals that push you beyond comfort. 感 (gratitude) – Appreciate the process, not just the result. This Weekend, Show Up for Yourself You already know what to do. The real question is—are you going to act on it? Take 5 minutes today and write down your Memorial Day goal. Then, plan one thing you’ll do this weekend to stay consistent.   The results you want are waiting. Your move.   Talk soon, Coach Rafael                                                                               -

 

Transform Your Tuesday: 4 Tips for a Healthier You!

 

Hey there,  Happy Transformation Tuesday! Today’s a perfect day to talk about small, powerful changes that lead to big, lasting results. Here are 5 simple ways to start feeling stronger, healthier, and more energized—starting TODAY. Get Crystal Clear on Your Goals  Want to lose weight, build muscle, or just feel better in your skin? Define your goal so your actions match your vision.  If you’re training for a marathon, paddleboarding isn’t the answer.  If you want fat loss, random workouts won’t cut it. The right plan makes ALL the difference.  Move with Purpose  Find movement that matches your goal and your lifestyle.  Love strength training? Make it your foundation.  Prefer quick, effective workouts? Try HIIT.  Need something low-impact? Walking, swimming, or mobility work is key.  Pro Tip: If you can’t see yourself doing it 6 months from now, it’s NOT the right workout for you.  Fuel Your Body Like It Deserves  Food isn’t the enemy—it’s your fuel.  Prioritize protein (chicken, steak, fish, eggs).  Add colorful fruits & veggies for vitamins & minerals.  Include carbs that work for you (rice, pasta, sweet potatoes—NOT random crash diets).  Sustainable eating habits = real, long-term results.  Prioritize Recovery & Sleep  If you’re always tired, sore, or sluggish, your body is screaming for REST.  Aim for 7-9 hours of quality sleep—it’s when your body burns fat, builds muscle, and resets.  Take rest days seriously. They’re just as important as your workouts.  Get a Coach to Cut Through the Noise  The fastest way to get results & stop second-guessing yourself? Work with someone who’s done it before.  A real plan. No fluff. No guesswork.  Real accountability. No starting & stopping.  Real transformation. Not just another "program." I’ve helped hundreds of people just like you make the changes they once thought were impossible. If you're ready for the next step, let’s talk.   ➡ Click here to learn more about how we can build your transformation plan together.   Let’s make this your year of transformation. You in?   Coach Rafael @mr_bootcamp     P.S. Hit reply and tell me what your #1 goal is right now. I’ll personally respond. Let’s go!                                            -

 

New Project, 75 Hard, 301 DAYS in Airbnb, and MORE | Lais & The Coach

Happy Friday Everyone!! WOW!! It's Day 75...I Did It...and in true fashion, today will be a busy day. And I will be recording the entire last day and sharing on IG   We are heading to Miami for some Meetings, In Person Posing Sessions, In Person Training Sessions and a Meet Up with our Team and Clients we haven't seen in a while. If you are in Miami and want to schedule an in person Training session with me or Posing session with her, reach out to Lais to see if the time is available to book a session.   Ok,Ok...New Episode of Lais and The Coach  300 Days, 44 Weeks, 34 Airbnbs, 10 Hotels—What an Adventure! In this episode of Lais and The Coach, we reflect on nearly a year of life on the road, the lessons we’ve learned, and how it’s changed us..   Click below to watch on Youtube:  and you can also watch and listen on SPOTIFY here<<<     *There is a Special announcement in the Podcast, so you don't want to miss it WANT TO ORDER MEALS THAT ARE ALREADY COOKED AND READY TO EAT? Super Bowl Sale is live now, offering 25% off sitewide with promo code SUPERBOWL through Tuesday at midnight. This is the perfect opportunity for high-protein, ready-to-eat meals for game day gatherings, busy families, and fitness enthusiasts who want to fuel like the pros. Click Here<<< Phormula-1 makes an especially strong impact when used pre & post-workout! The materials you provide your body with pre & post-workout determine the quality of muscle built, and the rate at which repair and growth occur. Because of the select protein source used in Phormula-1, it is easily digested.* It is virtually void of carbohydrates making it an ideal protein if you are on a low-carb diet or preparing for your next event. While Phormula-1’s rapid assimilation is ideal post-workout or first thing in the morning upon waking, throughout the day you should be sure to keep a steady flow of quality amino acids to your muscles. Click here to order <<                                                                                     -