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 .

 

Problems with the colon or rectum, including intestinal obstruction, irritable bowel syndrome (IBS), or diverticulosis

 

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   I hope this helps at least 1 of you   Have a Great Night   Coach Rafael https://www.instagram.com/mr_bootcamp/

 

Supplements You May Want To Look At

 

Hello Everyone 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.  You can click here to lock in your spot <<==    Ok...Supplements   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. 1st Phorm Makes a Liquid Liposomal version click here <<  and You can also get True Nutrition Vitamin D3 here <<==  (save 5% with code RMT203)     2) Green Stuff/Antioxidant 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 help offset.   1st Phorm Opti-Green 50 IS Great, you can click here to get it <<== I also like Kyani Sunrise and you can see that here <<==     3) Probiotics 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.     You can see 1st Phorms Probiotic Here <<==  It is also in the  1st Phorm Opti-Green 50, you can click here to get it <<==   4) Omega 3 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.   1st Phorms Full Mega here <<==  and TrueNutrition Omegas here <<== (save 5% with code RMT203)     5) Magnesium 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.   You can get some in 1stPhorms Multi Micro Factor here <<==  and TruNutrition here <<== (save 5% with code RMT203)   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.     Again.... TOMORROW NIGHT IS THE WEBINAR "Stop The Confusion"   We have a few spots left, and it will be free for everyone.  You can click here to lock in your spot <<==        Coach Rafael

 

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