This is hands down on of my favorite Transformations Ever
And while it does not have Video of us at the park in Brickell or at David Kennedy Park in Coconut Grove or at Royal Oaks Park in Miami Lakes, it does capture a lot of the transformation our Bootcamp has been through
So many Awesome people have come to train with us through the years and some are still very much a part of our workout family...
And this Thursday we are back in Miami for 3 Days of workouts!!!
We still have spots on Thursday and Friday...
and depending on how this one goes, maybe we come back for a workout or 2 again.
Make sure you watch the video with the volume on...
"Are You About To Stop THE PROCESS Because You Can't See The Prize?"
A lot of your Transformation are simply about staying the course...
Staying on the path...
Everyone one wants to rush their results, but so few want to focus on doing the work.
Just like our Program Evolved and Keeps Evolving....so will your outcome
But you have to stay the course
I wish you all a Super Tuesday
PS...if I don't see you at this round of workouts, maybe we see you at one of our other Live Events...We have the next IMMERSION WEEKEND coming, more Bootcamps and in person workouts and more coming soon
PPS...Lais and I are recording the next Episode of our Podcast tomorrow, so be on the lookout for that, and we are also recording the New Journey to the stage series just for YOUTUBE, so be on the lookout for that as well
Here we are EVERYONE....the 1st WBFF Show of the Season starts tomorrow with Registration Night and the Show is Saturday Night in Orlando and as you can see below the 1st on many shows this season and the 1st of so many shows we will be attending
Tight Arms, Hard Legs, Firm Glutes and Abs
There will be a lot of that this weekend
But how do you get there?
Not to the show?
To the shape?
How do you get the Arms, and Legs, and Glutes and Abs?
I remember when Lais ask me if I thought she could do it
What would she need to do?
Hours of Cardio?
Low weights and high reps?
She said "Cause I'm Willing To Do All Of That"
I said Great!....You need to be willing to do the work...but you don't need to do any of that...
We need to train hard, you need to make sure you are eating enough food for your goal, you need to be consistent and you need to be compliant...Do Exactly What I Tell You, You Should Do....Like A GPS, and you will get there
And so began her 1st 6 Month Prep, where she ate more rice than she ever had, she had Pop tarts every night, and simply went to 1 of our Bootcamp Workouts 5-6 times per week (PS...we will be back in Miami next week for 3 Days of Bootcamp)
And she lifted weights, heavy weights, she trained hard and fast...Kettlebells and Dumbbells...Bands and More Bands...no fancy gym equipment...we trained exclusively in our 2500 SQF Facility and there were NO special workouts for her...she participated in the workouts we held everyday
So that shows you....it's not a specific exercise...it's continuous exercise, from different angles and different tempos and consistency
Don't skip this, she trained her a$$ off...don't think you will get there with a mediocre attempt at it...hard, tight muscles are a response to hard training.
What Else Did She Do?
Why didn't everyone get the same result?
Well...The Food...She was in Proper Energy Balance EVERYDAY
She ate the right amount of food everyday without exceptions
And no...not egg whites and brown rice and fish (even though there is nothing wrong with that if you like that)
But she ate all the things she enjoyed...we ate out, she had pop-tarts, wine, white rice everyday, she ate at 9pm...never fasted, never did extra cardio, never said no to going out to dinner
But it was the correct amount of EVERYTHING for her and her Goal...not what her Mom ate, not what her sister ate, not what the girl at the hair salon or nail salon ate...
The correct amount for her, and she had to be patient to let it happen, and she had the let the process play out...
Yes, she would wake up and think "This isn't going to work" or
"This isn't going to happen" or "I should cut this or that or so more of this and that"
and so many more things...
But she didn't...she didn't really have a good reason other than lack of patience, she could not articulate a valid reason...so she was left with no choice other than trusting the process, trusting her Coach (me) ....yeah...it's not easy...I'm sure she trusted my ability, and knew deep down I knew what I was doing, but like most of you
wanted Results yesterday and thought (based on nothing) it should happen faster
In the END...she did the work...she stayed on the path...she trusted the process
And The Results
And since then, we have done it OVER and OVER and OVER again for lots of people
You have seen it all over our IG and Facebook pages...
However...Lot's of people (a lot more than you think) start but don't finish...
They stop for a number of reasons...this is not the approach for everyone
But the biggest reason people, stop is because it's not fast enough
Well...sorry to tell you Tight Arms, Hard Legs, Firm Glutes and Abs don't happen Fast
You don't get it from juicing or cleansing, or creams or surgery or anything other than DOING THE WORK
I Love Fitness...and Fitness Based Results...You Can't Buy Them...There Are No Shortcuts
There is Only The Work...
The Workout +
will give you the Results
I hope that makes sense...and I hope this answers some questions for you
YES...I 100% Believe For Every Vision Exists Results (TEAM4EVER)
What ever YOUR Goal is ...it can happen
BUT YOU HAVE TO DO THE WORK
You have to show up for YOU everyday
You have to want to do it more than you want something else
You have to want to change, to get the changes you want
You Have To Be Willing
Wish you all a GREAT Day
PS...you may want to turn the volume up for this one:
And what better than Humpday to share again a support my post with DATA
DATA...You know everyone's favorite non-emotion non-feeling, fact based element
So below are 3 EVIDENCE based examples of where Coaching plays a role, and in these photos more EVIDENCE.
In the above picture we have 12 months of work and in the below pictures we have 29 months of work....
Most of you would like results in less than 29 days...and the idea of committing to something beyond 2 weeks is so foreign and 2 months well...you can retire of you commit to exercise and eating in a supportive way for 2 months.
Well, no...no the way it goes.
Lais did NOT lose any weight, body improved...scale went up, no she is not all muscle and no she does not live in the gym or do hours cardio or steam her tilapia and asparagus.
What she has done, is remain consistent....and when I share the pictures of what we are working on now...it will be AMAZING...but it won't be something we did now, or this prep...it's the some of all of the work...from Day 1
𝗧𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗢𝗳 𝗔 𝗖𝗼𝗮𝗰𝗵 (Alwyn Cosgrove)
There’s several pieces of research looking at the effects of training with or without a coach’s supervision
One study compared working with a coach 2x a week for 4 months (as a group) to an unsupervised exercise program.
The group with supervision lost on average 362% more fat over a 4-month period. (Total fat loss of 13.4lbs in the coached group - and only 3.7lbs in the advice only group)
Interesting side note -they made these improvements without ANY dietary advice given.
The fact that the group exercised together only served to improve those results further (as social support is one of the key variables in fat loss success) so I'm not sure that the supervision and instruction alone was entirely responsible for the enhanced results - or the social support was part of it. However, it's clear that together it's an unbeatable combination.
Pubmed ID= 19188900
Another study showed the difference between small group training (1:5 coach:athlete ratio) and large group (1:25) and concluded that “the strength gains for both lower- and upper-body muscles are greater in subjects training under higher supervision ratios, and this is probably because of higher exercise intensity. These results confirm the importance of direct supervision during
A third clinical trial compared two groups who performed an identical training program.
One group met with a coach once to explain the program and were then left alone.
The other group met with a coach 3x/week.
The coached group achieved approx. 30% more strength gains, in 30% less time.
I can also remember another paper that came out a few years ago showing that a participant would exercise 30% harder or more (can't remember the exact number) with someone just WATCHING them (i.e. not offering any instruction or encouragement).
You can imagine how that increased intensity would translate into greater results alone. But when added with a good program, great coaching, great social support and great instruction? A different world of results.
Coaching is the difference maker in MOST cases.
I don't Coach the right way for everyone, some people don't like the truth or facts, or math...they want to be fed BS and want something done fast...cool...there are Coaches for that...Not me
My Goal is to deliver the Outcome...and to deliver it in a way that fits the person and to deliver it in a way where they can keep it
Hope that helps, hope that makes sense...and for those of you looking at your Summer vacations, the beach, the bathing Suits and bikinis, but you plan on starting in May...you should have started 3 months ago, but if you didn't...today is a good day as well.
Hello Everyone, I know this is NOT what you like to talk about, but that in itself is a Problem
So I'll talk (or type) and You listen (or read)
By now, you all know I have Coached thousands of people, and 90% of those are Woman...and in these 25 years I have collected a lot of Data and had Lots of conversations
And this Conversation is a very IMPORTANT one to have.
Before I continue...When given the opportunity I have fixed or corrected many many many gut issues for my clients...and because I'm not a doctor...that means I have done it with zero medication ;-)
So, for today...Let me give you all some basic info and some basic solutions
Here is one of the things I have observed....Holding it
Sometimes, people need to poop, but the timing is socially inappropriate, or they feel embarrassed about pooping in a public place. Although holding in poop on occasion is not harmful, people who have a habit of doing this may develop constipation or more severe complications
People who hold in their poop too often may start to lose the urge to poop, which may result in fecal incontinence. Other people may experience constipation. Constipation can be very uncomfortable, and it may lead to more severe problems.
Some of the info I have collected, suggests that children who experience constipation may develop the habit of holding in their poop to avoid painful bowel movements. Some children may withhold their poop if they find toilet training too challenging.
I've noticed the Jr will not stop gaming sometimes if he is really into his game and won't stop for #1 or #2
When people develop stool-withholding behaviors, they are putting their health at risk.
People should pass stool when their body signals the presence of stool in the rectum. Although the timing may not always be appropriate, doctors recommend passing stool as soon as possible once the urge arises.
People’s bowel movement schedules are different. Some people pass stool once every 2 days, whereas others poop multiple times per day. Pooping frequency depends on a person’s age and their diet, but most people will poop between one and three times per day.
A change in bowel movement scheduling may indicate constipation. These changes are subject to individual differences. For example, in people who usually pass stool once every 3 days, a normal, well-formed stool occurring once a week may not require medical attention.
People should pass stool when their body signals the need for a bowel movement. If the timing is inappropriate, they should try to pass stool as soon as possible.
The porcelain throne. For adults, it’s a no-brainer. But for kids, it’s a strange, new world...However...because I ONLY Coach adults I will tell you most people avoid going or want to rush it
Most professionals recommend spending no more time on the toilet than it takes to pass a stool. Studies have shown that the average bowel movement takes 12 seconds. Sometimes it does take longer, however, so at maximum, you should not spend more than 10 minutes on the toilet.
But AGAIN...it depends...I'd say stop what you are doing when you need to go, and stop rushing it
Should you squat or should you sit?
There’s been a lot of noise in recent years about whether squatting on the toilet is better for you than sitting. But what does science say about pooping posture?
There haven’t yet been a lot of large scale studies investigating squatting versus sitting. What we do know is that there’s an optimal body position to be in when doing your business if you’re taking a seat.
The Continence Foundation of Australia recommends:
sitting with your knees higher than your hips (use a foot stool or other flat, stable object if necessary)
lean forward and put your elbows on your knees
relax and bulge out your stomach
straighten your spine.
NOW WHAT ARE SOME SOLUTIONS
For regularity, try to make these tips part of your daily habit.
Add more fiber to your diet, with fresh fruits and vegetables, legumes, beans, and whole grains. You should consume at least 14 grams of fiber per day for every 1,000 calories in your diet. If you need to take a fiber supplement for chronic constipation, start with a low dose and increase as tolerated. For some people, a large amount of fiber can lead to bloating.
Exercise most days of the week with a daily walk, jog, bike ride, swim, or other form of exercise. Light exercise helps maintain proper circulation and can keep the bowels healthy.
Consume plenty of liquids — mostly water and other clear liquids — every day. Aim for at least eight 8-ounce glasses of clear liquids per day.
Manage your stress.
Never “hold in” your stool.
FUNNY...According to Harvard Medicine they say
Stay hydrated. Drink at least four to six glasses of fluids a day. Water and fruit juices are best for preventing constipation.
Bulk up on fiber. Try to get at least 25 grams of fiber daily from your diet. Good food sources include Brussels sprouts, apples, figs, bran cereal, and black beans.
Get on a daily schedule. The longer stool sits in your intestines, the harder it becomes, and the more difficult it is to push out. "That's why having a regular bowel habit is important," Dr. Rosenberg says. Because the emptying reflex works best after a meal, "I tell my patients to eat a good breakfast, and
after breakfast go into the bathroom and sit there for 10 minutes. See if you get the urge."
Again, I understand people don't like to talk about it, but that is a problem...
Over the next few days I will talk about the gut, hormones, IBS, and all kinds of other things
Over the years I have fielded a lot of questions regarding supplements. Everyone seems to be looking for that training edge and for a magic pill that will allow them to achieve all of their training goals and dreams. Let me be very clear that there is no magic pill that you can buy over the counter. If something really works it is illegal or banned.
End of story.
NOW AS A REMINDER...TOMORROW NIGHT IS THE WEBINAR
"Stop The Confusion"
We have a few spots left, and it will be free for everyone.
I have compiled here 5 basic supplements that have been shown to help with health and immunity. These are vitamins and minerals I take regularly and recommend. None of them is magic and none of them focus on actual performance. These promote general health and will help you recover better, sleep
better, and have a strong immune system; all important aspects of training.
All of these supplements are completely legal, relatively inexpensive, and have little to no health risk associated with them when used correctly.
These are not in any particular order of importance.
1) Vitamin D
Almost every cell in our body has a vitamin D receptor. Without enough vitamin D in the body, calcium cannot be absorbed. Calcium is essential for signaling between brain cells and also in the development of bones and teeth .Low levels of vitamin D in the body may
be associated with increased risk of cancer, low levels of immunity, increased inflammation, higher blood pressure, and the loss of muscle mass and strength. It also plays a role in testosterone production. It is estimated that 30-80% of the US population is deficient in Vitamin D. Athletes, especially indoor athletes are vulnerable to Vitamin D deficiency.
Dosage: Doses of around 1,000 IUs per day — even as high as 2,000 IUs a day are regarded as safe. Some people prescribe as much as 10,000 IUs daily but you need to be careful because high levels in the body can be toxic.
Taking an antioxidant supplement can assist the body in ridding itself of free radicals. Free radicals are formed through natural human physiological processes as well as from the environment. They may be the result of diet, stress, smoking, alcohol, exercise, inflammation, drugs or exposure to sunlight
and air pollutants. Free radicals are also produced every time you breathe. While there are many types of free radicals that can be formed, the most common in aerobic (oxygen breathing) organisms are oxygen free radicals, often referred to as Reactive Oxygen Species (ROS). During exercise, oxygen consumption can increase by a factor of more than 10. This leads to a large increase in the production of oxidants and results in damage that contributes to muscular fatigue during and after
exercise. The inflammatory response that occurs after strenuous exercise is also associated with oxidative stress, especially in the 24 hours after an exercise session.
Antioxidants can help reduce the number of free radicals in the body and deal with this oxidative stress. This may help promote overall health and also aid in recovery. There are thousands of different substances that classify themselves as “antioxidants”. The most familiar ones
are vitamin C,beta-carotene, vitamin E, coenzyme Q10, flavonoids, polyphenols, green tea and many more.
The best source of antioxidants is from real food or supplements made from real food. Antioxidants from real food are more bioavailable than those made in a lab. Fresh organic vegetables, fruits, herbs and spices, and organic green tea are among the best sources of antioxidants.
If you find yourself lacking the normal amount of fresh vegetables and fruits then using a supplement may assist you, especially during the winter when fresh produce is hard to come by. Also note that our food industry has changed the quality of our fruits and vegetables so you may need to take a supplement to
For your stomach to work properly it needs to have healthy bacteria. Probiotics help move food through your body. Assist in Irritable bowel syndrome, inflammatory bowel disease, infectious diarrhea, and antibiotic-related diarrhea. Some research has even found that probiotics assist in things like
skin health, allergies and prevention of the cold, oral health and urinary and vaginal health. Probiotics have been found to enhance synthesis of B vitamins and improve calcium absorption, and it helps keep balance of intestinal microflora. If you are going to take a probiotic make sure your probiotic contains effective bacterial strains like Lactobacillus acidophilus DDS-1 along with a wide variety of strains (because different strains have different effects on the body). Also
pay attention to the availability and the shelf life. The probiotics will die off and the supplement will be less effective.
Probiotics naturally occur in certain foods such as; kefir, kimchi, yogurt, sauerkraut, aged soft cheese, sour pickles. If you choose to take probiotic supplement make sure you get a wide variety of strains, because different strains have different effects on the body. Also pay attention to the
availability and the shelf life. The probiotics will die off and the supplement will be less effective.
Scientists have given essential fats (a.k.a. essential fatty acids or EFAs) their name because the body must have them to survive, but cannot synthesize them from any other substance we eat, so a direct food source is required. Hence, the name essential. Every cell, tissue, gland and organ is dependent upon
the presence of Essential Fatty Acids or EFAs. Your body needs these foundational fats, but cannot make them on its own. They must be obtained through dietary sources. Unfortunately, the modern Western diet is often quite deficient in omega-3 EFAs
There are many kinds of fats, but only two kinds of essential fats: omega 3 (omega-3 or w3) and omega 6 (omega-6 or w6), both of which are unsaturated fats. Each EFA is turned into several derivatives by the body, provided enough omega-3 and omega-6, in the right ratio are supplied. All other fats, such as
omega 9 (monounsaturated), omega 7, and saturated fat, are non-essential because the body can produce them from sugars and starches.
Omega 3s help with anti-inflammation, brain health, lowering of blood triglycerides, enhancing the immune system, lowering the risk of chronic diseases, speed recovery, and influence all sorts of hormonal activity. They can also help reduce body fat and build muscle.
Fish Oil is high in EPA and DHA and is preferred by the body because your body doesn’t need to convert anything and it is essentially mainlined into the system. ALA (which is found in plants) can be converted into EPA and DHA. Therefore plant sources can be an effective source of Omega 3s as well.
There are over 300 reactions in the body that rely on magnesium. Magnesium is needed to synthesize proteins, DNA and RNA. Magnesium plays a role in our metabolism, and cells use magnesium to transport calcium and potassium ions across cell walls. Maintaining healthy magnesium levels are important to critical
processes such as nerve function, muscle contraction, and healthy bones. Magnesium can help you cope with stress and also help you get a better night’s sleep. Food sources of magnesium are dark leafy greens, nuts, seeds, fish bananas, dark chocolate, and avocado. Many athletes and people overall are deficient in magnesium. If supplementing, choose a chelated magnesium or magnesium citrate, which is more bio-available but not magnesium oxide because it doesn’t absorb well.
As stated above none of the above supplements is a magic pill. These are based on improving general health which in my opinion builds a solid platform for performance. If you sleep better, get sick less, and feel better then you can train harder.
TOMORROW NIGHT IS THE WEBINAR
"Stop The Confusion"
We have a few spots left, and it will be free for everyone.