Episode 1 of her New Series is up (Journey to WBFF Worlds)

 

Journey To WBFF Worlds 2021 || Episode 1 Hello Everyone and Happy Friday Well we are back with a NEW Series...as Lais is getting ready to compete for a WORLD TITLE in Las Vegas...we want to take everyone along for the ride   So we are documenting her prep and everything that happens along the way   We find is COMICAL...when people say things like "you must live in the gym" or "you don't understand I have kids" or "you don't get it, I'm busy" "I can never give up my favorite foods".....   It doesn't matter how many post we write or how often we share, people always think what they want to think to explain why they can't   And listen...it's not for everyone...but we document to show the path, the work, the flexible approach to dieting and of course the results   So join us on this journey for a World Championship https://youtu.be/0Q8K8pUZTXQ   and make sure you tune in to our Facebook page at Lais and The Coach: https://www.facebook.com/groups/980063509004884    We will be recording a new episode of our podcast LIVE   I wish you all a GREAT weekend   Coach Rafael   PS... Need A Workout for this weekend? A Challenge Workout? Things Change when you use adequate resistance ;-) Try this:   WORKOUT – DIRTY THIRTY / 12 MINUTE AMRAP • Alt. single Hand kettlebell swings x 10 • Kettlebell Clean & Press x 5 (left side) • Kettlebell Clean & Press x 5 (right side) • Kettlebell Goblet squat x 10   Kettlebell Clean & Press • Levels 0-2 - 12 kilo women. 16 kilo men . • Levels 3-5 - 16 kilo women. 20 kilo men . • Levels 6-8 - 18 kilo women. 24 kilo men   Workout: 6 rounds - :45 sec work / :15 sec transition • Station #1 - :45 sec work / wallballs 14lb/10lb or Dumbbell thrusters 25lb/12lb (:15 to switch stations) • Station #2 - :45 sec work / Alt. Speed skaters (:15 to switch station) • Station #3 - :45 sec work / Over Head medball slams (:15 to switch station) • Station #4 - :45 sec work / Bear Crawls (:15 to switch station) • Station #5 - :45 sec work / Battle Ropes REST 1:00 - Repeat

 

Try This Workout - New Podcast Episode ... and more

 

Do The Work Every Day No Matter What Your Outcome Is Waiting For You On The Other Side Happy Friday Everyone Here we Are...the weekend is upon us and for some of you and OPPORTUNITY to build momentum and for some of you and excuse to get off track...   I'll tell you this...On Monday...Will you wish you built momentum or will you be content you fell off track?   I got some cool stuff for all of you today New Episode of Lais and The Coach You can watch the episode in our Facebook page here <<=== or on YOUTUBE and you can click here to watch on Youtube  TRY THIS WORKOUT “Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.” ― Jocko Willink, Discipline Equals Freedom: Field Manual   Warm up 20 min walk + 3 Rounds 3 Way Chop Across and Diagonal 5 reps each   15 MIN AMRAP Suspension Rows 10 reps Push ups 10 reps Alternating Arm KB Swing Farmers Carry * in Progressive order, every round add a rep   Get in the Flow (Ladder set) Start on the weak side, so the squat jumps then do the reps on the strong side. Do 10 reps of each:   One legged RDL to reverse lunge One legged walk out to plank push up Prisoner squat jumps One legged RDL to reverse lunge (other side) One legged walk out to plank push up (other side)   Do 8 reps of above, then 6, then 4, then 2. Want to listen to our show??? ITUNES: https://podcasts.apple.com/us/podcast/lais-and-the-coach/id1357418127   Spotify: https://open.spotify.com/show/61ogJYDnXTnT4Cjti7jPui   iHeartRadio: https://www.iheart.com/podcast/256-lais-and-the-coach-53539629/   and a few more, just search for Lais and The Coach IMMERSION WEEKEND IS COMING!!!!! Immersion, and Bootcamps are just some of the ways to connect with us in person. You would be surprised to know, how many people come to Central Florida to train with us...yes they will come in to town and book private Coaching, Private Posing, Consultations and more.... This is NOT just for competitors, or current clients If you are interested in scheduling time...reach out and let me know, we can coordinate options for you.

 

10 Year Transformation

 

The Workout Hello Everyone, it's Super Tuesday 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   Coach Rafael   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

 

Tight Arms, Hard Legs, Firm Glutes and Abs

 

Hello Everyone 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?   Zero Salt?   Zero Carbs?   Boiled Chicken?   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 + The Process 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   Coach     PS...you may want to turn the volume up for this one:   Are You Willing (WBFF PRO LAIS)

 

New Month New Goals New Questions

 

Hello Everyone and Happy Monday Can you believe March is here????   2021 is Flying...Or we just have a lot going on   As we move into this NEW Week, This New Month and our New Goals come up...   I have been pondering a few things   1st Poet Diane Ackerman said this on reinventing yourself:   "Living things tend to change unrecognizably as they grow. Who would deduce the dragonfly from the larva, the iris from the bud, the lawyer from the infant? Flora or fauna, we are all shapeshifters and magical reinventors. Life is really a plural noun, a caravan of selves."   So many of you want Change, but at the same time struggle with Change of with changing   Want to lose weight Want to be fit Want to workout Want to ..........   But you currently don't....and you doing, requires you changing...and I see that being one of the biggest things holding a lot of you back   I read this last week:     "How are you complicit in creating the conditions you say you don’t want?"   Think about it ....    I tell a lot of the clients I work with "If you fight for your limitations, you get to keep them"   I've always done this I've always heard that   Change is inside you, but you have to be willing to change   That's one of the things we will do at IMMERSION WEEKEND and that is also one of the topics in our Next Podcast   YES!!!!   Our Show is Back this Week!!!!   Make sure you are following our FB page: https://www.facebook.com/groups/980063509004884/    But if you happen not to watch or if you are not coming to Immersion   Then as we start this new month, think about this...how hard are you fighting to keep your old self?   Wish you all a Great week, and Great New Month     Coach

 

Lose on average 362% more fat over a 4-month period

 

Hello Everyone and Happy Hump Day So I shared this last week on IG and Facebook   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 resistance training” ⁣ ⁣ PubMedID=19661830⁣ ⁣--⁣ ⁣ 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. ⁣ ⁣ PubmedID= 10862549⁣ --⁣ ⁣ 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.   Coach Rafael .