Ep 9 - MANS4MATION - Journey to the Stage ( #WorkoutMotivation )

 

EPISODE 9 IS UP

The Success Principles of Fat Loss

 

Ever read "The Success Principles" by Jack Canfield? here is my copy + Happy Monday Everyone - New Week   The Book in Three Sentences “If you want to be successful, you have to take 100% responsibility for everything that you experience in your life.” “Everything you think, say, and do needs to become intentional and aligned with your highest purpose, your values, and your goals.” “To achieve desired outcomes, one must replace complaining with making requests and taking action.” The Five Big Ideas “You have control over only three things in your life—the thoughts you think, the images you visualize, and the actions you take (your behavior).” “Stated in its most basic form, the Law of Attraction says, what you think about, talk about, believe strongly about, and feel intensely about, you will bring about.” “You can lose the material things, but you can never lose your mastery—what you learn and who you become in the process of achieving your goals.” “One of the great strategies for success is to act as if you already are where you want to be.” “The world doesn’t pay you for what you know; it pays you for what you do.” I was re-reading the Success Principles and I think the same RULES apply to Fitness, Fat Loss, Weight Loss  and Just about anything... Fat Loss/ Weight Loss in Three Sentences “If you want to lose weight and burn fat, you have to take 100% responsibility for everything that you experience in your life.” “Everything you think, say, and do needs to become intentional and aligned with your highest purpose, your values, and your goals.” “To achieve desired outcomes, one must replace complaining with making requests and taking action.” The Five Fat Loss/ Weight Loss Ideas “You have control over only three things in your life—the thoughts you think, the images you visualize, and the actions you take (your behavior).”-----If you think the diet and meal plan you are on won't work...it won't, If you look at yourself in the mirror and no matter how much progress you make you don't see it or you're not happy,results won't matter...if you don't eat your food and show up to the gym, you won't get results “Stated in its most basic form, the Law of Attraction says, what you think about, talk about, believe strongly about, and feel intensely about, you will bring about.”----If you don't think you will really lose weight and get results...you won't “You can lose the material things, but you can never lose your mastery—what you learn and who you become in the process of achieving your goals.”----A lot of times people that say they want to change the way they look are not really doing all they can because they are afraid of all of the things that will come with those changes...so they don't  “One of the great strategies for success is to act as if you already are where you want to be.”---Go buy that new dress or those new jeans act as if you have already lost the weight “The world doesn’t pay you for what you know; it pays you for what you do.”---You could think you know all about about eating clean or healthy meals, you could have "tired" all the diets...but results only come from doing the work “If you want to be successful, you have to take 100% responsibility for everything that you experience in your life.” +BOOTCAMP IS BACK IN SOUTH FLORIDA October 15th Miami Bootcamp Weekend Friday October 15th 6:30pm  (We have 12 10 8 6 5Spots)   Saturday October 16th 9am (We have 12 11 10 9 8 7 5 Spots) Saturday October 16th 12pm (We have 12 Spots 11 10 9) Saturday October 16th 5pm (We have 12 Spots SOLD OUT)   Sunday October 17th 9am  (We have 12 10 8 6 5 4  Spots) Sunday October 17th 12pm (We have 12 Spots 11 10 9) Sunday October 17th 5pm (We have 12 Spots SOLD OUT)   DON'T MISS IT WE WON'T BE BACK UNTIL 2022

 

Can you lose weight eating fries, cheese, pasta, tacos, and burgers?

 

Hello Everyone and Happy Hump Day!! Hope you all have recovered after the long weekend, and we get into the middle of the week.   Yesterday was Transformation Tuesday...I shared 21 before and after pictures plus a video  that Brianna made with a few dozen transformations, on my Instagram and Facebook pages...here are some below + the video   These are IMPORTANT to look at for context before I answer: Can you lose weight eating fries, cheese, pasta, tacos, and burgers? #TransformationTuesday video So the 1st thing we need to do is make a really cool connection   THERE ARE NOT "GOOD" and "BAD" FOODS Some foods have more calories Some foods have more micronutrients Some foods are hyper palatable   None are good or bad...   Just Food   Now...what would happen if you took a potato and sliced it into really thin cuts, and air fried, baked, or even fried in oil...? Still a potato   What if you took 60 calories worth of cheese, 21 grams of it...that is what a kraft single has   What if you had 4-6 oz of lean ground beef, flatten it out and cook it on a pan?   What if you took a regular size 110 calorie bun? or 3 regular size corn tortillas?   Seems like all of these portioned items can add up to a measurable amounts of food...that we can call Tacos or Cheese Burger or Fries...   Now, I didn't say you should go to Taco Bell or McDonald's....and I'm also not saying you can't.   I'm saying, if you understand Energy Balance (Energy is another word for calories...energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity) you balance out any foods to fit the amount of fuel you specifically need.   Now, obviously there is more to it, but all of the people above had fries, cheese, pasta, tacos, burgers, ice cream, wince and more....not 1 times...most of them had most of those daily   If eating any of these foods is wrong, then I don't want to be right...   It's not wrong, just in case ;-)   Now...this is a hard pill to swallow, mostly because too many of you would rather hold on to the beliefs about food you have always had, even if they are not based on much data or on facts...   And that's ok...   So I want to leave you with 2 things.... #1 a lot of the pictures about are some of my Athletes that compete, most of them are just like you.. 35+, 40+, 45+, 50+ ...all have jobs and kids, and busy lives and still managed to get it done, but did you know most of the people I Coach do not compete or get on stage?   #2 I don't have any openings for Coaching...we have a waiting list, yesterday I had 2 consultations and today I have 2 more scheduled...but 1 of those consultations was with someone that is going to get started with me all the way from Tahiti...5,512 Miles away...a 17 and a half hour flight...I could not say no...they are going through lots of hoops to make this happen...she is even flying here in January to get some in person Coaching...so I realized I need to open up a few more slots...I want to make sure I am always taking care of my current clients at 100% and don't want to open to many slots...but I will open 5 slots for Coaching...   So if you have been on hold for a spot, thinking about it, or even if you have been with us in the past and you are ready to get started again...this is the opportunity.   We can schedule time to chat and get you started   Again...I know this is not for everyone...so I will continue to share info and transformations...and hopefully some of the info I share moves you into the direction you need to go, to get the outcome you want   Wish you all a great day   Coach

 

2 for the price of 1

 

Hello Everyone!!!! It's Labor Day Weekend This is a great weekend to Workout...and let me set you up The best bodyweight workouts will include all 3 of the best tools for losing fat and improving your overall fitness, while speeding up your metabolism to burn more fat without expensive supplements.   1) Strength training    2) Metabolic Conditioning   3) Metabolic Finisher   Does your bodyweight program have all 3? If not, you’re missing out on using your body’s full fat-burning potential.   Each of these tools burns calories in their own unique way both during and after exercise, while speeding up your metabolism   Warm Up Jumping Jack Wide Squat Arm Circles Do 10 of each and go for 3 rounds!!   Strength Set 1A) Prisoner Split Squat (1-1/2 rep style) (40 secs/side) 1B) Elevated Pushups (20 secs/side) or Spiderman Pushups (40 secs) Rest 1 minute and repeat 2 more times   For the Prisoner Split Squat, you’ll go all the way down, pause one second, up halfway, pause another second, then down and pause one second, and finally, all the way up. That’s only 1 rep!   By keeping constant tension in your glutes, quads and hamstrings, you’ll fire up more muscle.   Density Set Squat Jumps x 20 Rocking Plank X 20 Start with one exercise break for 20-30 seconds and then go to the other Complete 10 rounds   FINSIHER Jump Rope 20 sec rest 10 Scissors 20 Rec rest 10 Go for 4 rounds   So, there you go:   Warm-up (3 minutes) Strength (10 minutes) Conditioning (12 minutes) Finisher (4 minutes)   You’ll use all 3 tools in about 30 minutes.   OH PS....   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  Use a good size Kettlebell or Dumbbell   You can add this at the end of your regular workout or this can be it for the day   NOW....PUT NETFLIX ON HOLD....I HAVE 2 INTERVIEWS FOR YOU TO WATCH Lais and The Coach with Erika Huerta (#WBFFPRO FITNESS COMPETITOR) LAIS AND THE COACH TALK TO #WBFFPRO AND WBFF AMBASSADOR, #TEAM4EVER DIVA Lais VIllamur

 

Road Trip and Vegas Recap + 75 Hard Details

 

Hello Everyone and Happy Friday This is it, we start 75 Hard on Sunday...August 22nd So let me iron out some details...   Please Read carefully...so you don't miss anything   Make sure we have clarity in your Goal...we are prepping for a show, so that is the priority, I will circle back to this after the rules   There are 5 Things your MUST do every day for the 75 Days You must take a progress picture everyday (anytime of the day) You must read 10 pages everyday (non fictional book, reading a bedtime story to your kids will not count unless it's a non fictional book) You must drink a Gallon of water every day You MUST follow a diet...Andy specifies that is doesn't matter what diet...so dairy free, gluten free, frutatarian, paleo etc...for my clients that are doing this...You Must follow your meal plan (don't do more or less) just execute your plan 100%....Like I shared in our private group last night, if I write 4 oz of ground beef + 1 oz of cheese + 2 oz greens and 2 slices in your meal plan and you make a cheese burger that is NOT a cheat meal....Cheating is not eating all of it...or adding 2 slices of cheese or anything that is not on your plan...for some of you this will be the hardest part....You are still under the impression there are "good" foods and "bad" foods...Execute your plan, or better just stay the course...part of our program is about being flexible and making adjustments where needed...So i will be guiding you along the way...if your meal plan has rice and chicken...stopping at chipotle and getting rice and chicken is NOT cheating...getting an Acai Bowl is...not because it's bad...its not on your plan....for those not in our program...follow the diet you chose to follow You Must workout workout 2 times per day....at least 45 minutes each time....it can be 2 walks, just like it can be 2 spin (peloton) classes. It can be a Strength based workout and a Walk...any 2 workouts...again...for my clients that I program for (means I write their workouts) we will map this out...Will most likely be a Strength based workout and a Walk and along the way according to your goals...I will adjust it That is it...for 75 Days without missing...if you miss something, anything...you start at day 1 again A good tool for the journey is the 75 Hard app...you can get it here: https://andyfrisella.com/products/75-hard-app (it's $5) All it does is track...doesn't put workouts or diets together (an not a must)   For Us....This is What we need right now   We need to go all in...IT IS A MUST (not a should)   We need to IMMERSE ourselves into our goals (funny story, the gym in Vegas was so awesome, and the vibe was so cool, we seriously considered staying for 12 weeks to focus on our prep) {2nd funny story, after that talked we discussed how important it is to Immerse yourself in your process, so we are announcing and IMMERSION WEEKEND in September}   While we are committed to 75 HARD....our Goal is our Priority...so the diet and workout will be manipulated for the stage....nothing can interfere with that.   And in these 75 Days...your goal should be your priority, so on days where you are sore and beat up...scheduling 2 walks keeps you on track...a yoga class/workout is also a workout...the rules are black and white...but the possibilities with food and exercise are limitless    Hope that clears that up...again we have a free Facebook group for those going all in, this is just for 75 Hard (not for any Coaching)...if you are a current client or not...we can hold each other accountable ;-)   NOW....Shut off Netflix....We documented our Road Trip and while we shared a lot of stuff...there were a lot of things just for the Show...   So we have 3 YouTube episodes up...don't forget to like, and comment   ROADTRIP TO WORLDS || Part 1 of 4 ROADTRIP TO WORLDS : “We’re Coming Vegas!” || Part 3 of 4 ROADTRIP TO WORLDS || Part 2 of 4

 

Let it begin...Shows Start Today

 

Hello Everyone and Happy Friday We made it to Las Vegas...hopefully you have been following along on our IG pages  https://instagram.com/mr_bootcamp and https://www.instagram.com/wbffpro_lais/ ...we shared time in New Orleans, our speeding ticket, the fire alarm in Dallas, the mountains in New Mexico and Border Patrol ...well on the border and more...   and we will continue to share everything this weekend Wednesday Lais was named as an OFFCIAL Ambassador to the WBFF and our was nominated as Team of the Year Yesterday was media day and got a ton of pictures and video in the afternoon we got to go workout at Hidetada and Iris Kyles Powerhouse here in Vegas ...we got some time to chat with Iris and a personal tour of their gym, and for those that don't know, Iris is currently the most successful female professional bodybuilder ever with seventeen titles including ten overall Ms. Olympia wins, they were to most welcoming people    Tonight is Show night for the amateur division, Team4Ever has 2 athletes competing tonight...and tomorrow morning the Pro's will have pre judging in the morning and the main show at night    We will continue to share everything, with all of you It's been super cool to share, eating on the road while on prep, cooking in the hotel room, training in different gyms, but making sure we make time to train...while still balancing time with the kids, work and embracing the trip   It can all get done   I shared this quote today   "If you want a significant change in your results, then you probably need a significant change to your strategy. Working harder on your current strategy is unlikely to move the needle. Before you work harder, work on the right thing. Play better games. Win better prizes."   I wish you all a great weekend    Coach

 

Glute and Core Workout + New Episode of our Show

 

Our Famous Glute & Core Workshop is back and we’ve moved it to Central Florida!! 2 Openings Saturday July 24th at 10am and Friday August 6th at 6:30pm   Details below... Hello Everyone This is it....we have gotten a lot of request for the Glute and Core workouts and they are back   2 Dates...come train with Lais in our Gym A 45-60 minute Glute & Core specific workout in our gym...same one you see in all our videos ;-)   This isn’t just another Ab Workout Video or Brazilian Butt Lift Style DVD.   It's the workout program I created to transform her, and it literally kicked her butt... but best of all you get to be Coached by her...this workout is just for the ladies, and ONLY 5 Woman per workout.   Get more details here on locations, dates and cost: https://www.soyouthinkyouwanttocompete.com/blog/2021/7/18/glute-and-core-workshop  - But wait there is more... Last night we had another great interview on our show, Lais and The Coach   and if you missed it, you can catch it on YouTube...we talked to Fabia about her experience getting ready for the stage, past dieting styles, goal setting and what's next for her...all that and more...hope you enjoy this episode of Lais and The Coach Lais and The Coach with Fabia (#WBFF BIKINI COMPETITOR)