ALCOHOL AND DIETING, DOES IT WORK?

Hello Everyone it's Super Tuesday   This is one of the questions I answer most during the Holidays...and the other day I was reading a post by a friend who is also in my Mastermind Group, his name is Tony Stephan, he is a Registered Dietitian and in the same Nutrition Coaching group I'm in and I just need to share it with you guys...   But before I do, our Black Friday deal is officially open and only 4 spots are left. This is a special on our 12 month membership and is open to everyone, current, former and new members....check out the details in the PS below...   HERE IS TONY:   I’ll never understand WHY “nutrition gurus” tell their clients NOT to drink alcohol.🤷🏻‍♂️ ⠀ First off, a GOOD nutrition coach never tells his clients what they can or can’t include in their dietary protocol. ⠀ A good coach builds a sustainable nutrition protocol around the foods and drinks that they client CAN’T live without. ⠀ I feel the FEAR of alcohol perpetuates from the fact that most of these “gurus” don’t understand chemistry and ethanol metabolism. Thus they tell their clients to strictly avoid it. ⠀ Well, class is in session.  ⠀ First off, alcohol alone is neither a carb, fat, or a protein. ⠀ From an energy perspective alcohol has about 7 kcal per 1g of ethanol (what we drink.) ⠀ For your body to metabolize ethanol, it first converts it to acetaldehyde and then to acetate which gets pushed through the citric acid cycle - which essentially means ethanol metabolizes as BOTH carbohydrate and fat. ⠀ So, let’s say my client wants to have a glass of red blend wine from Normandy France (excellent choice)  ⠀ First off, they would know they can ABSOLUTELY do that without feeling guilty. ⠀ Secondly, I would have them track 10g of carb and 10g of fat for a 5oz serving of wine. ⠀ You can technically argue that ethanol is more fat than carb, but I like to keep things simple for my clients and assign 10g to each. ⠀ The moral of the story - You CAN consume alcohol in moderation and still achieve your goals. ⠀ IF you are aware on your total daily calories, macros, and know how to practice moderation. ⠀ Let me know if you love some SCIENCE and let me know what’s your favorite drink?️ Cheers.   .....   There you go...it's not a green light for a free for all, but if you know what your numbers look like , we can build it in....maybe we should sit down and figure your numbers out....   Let me know...   COACH RAFAEL   PS...the Black Friday Deal   Black Friday: 12 Month Memberships.....let's do some more math 12 Months of Unlimited Bootcamp ($1,164 Value) 1 Free Bag of Protein Donuts Every Month ($240 Value) 1 Private Coaching Session (For training or meal plan consult) ($130 Value) Plus More***  Total Value $1,534 You will get it all for $949 Today.......You Save $585...ONLY 5 4 Spots   WE WILL ONLY BE SELLING 5 4 OF THESE 12 MONTH MEMBERSHIPS...   DEAL IS OPEN TODAY (RIGHT NOW) and CLOSES WHEN WE SELL THE 5 4 SPOTS OR FRIDAY EVENING - which ever comes first     How do you get it?   Just reply to this email, and I will send you a square invoice for this offer.   That simple     See you all in class

LOOK AT THESE BEFORE AND AFTER PICTURES

It's Thirsty Thursday This is a one of the BEST parts of what I do.... Sharing the results of the people that earn their bodies... I say one of the BEST parts because I enjoy lots of things about the process of getting there. But check these out

CAN'T WAIT TO SHARE ALL THESE #TRANSFORMATION STORIES...STAY TUNED TO OUR EMAIL AND PODCAST Listen to what inspired them to pursue this goal. Listen to the obstacles called life that got in their way. Moms, Dads, Business Owners, Over 30, Over 40, Overweight, Never Worked Out...so many different lives with one common goal. ANYONE...ANYONE can have a similar transformation...you just have to be willing to do the work and follow the instructions... If you are interested or curious...let's set some time to talk... You don't need a New Year or a Monday...if you see these pics and have been reading everything I have said...let's go!! You Do Not Need To Be A Member Of Our Gym For Nutrition Coaching and You Do Not Need To Live In Our Area...I have current people in all part of the world...if you have internet connection and a phone we can connect. So if you or anyone you know is interested....just reply, we will set something up to talk Be on the lookout for the PODCAST EPISODE COMING Coach Rafael

WHAT IS A REAL TRANSFORMATION?

Happy Humpday  and  Happy Workout Wednesday  + I shared this Yesterday and here is what I wrote: So many Transformations to Share ... running a little late on this #transformationtuesday but let's start with this one. I see so many "transformation" programs offer a "quick" fix but very little result.. What's the rush? A real TRANSFORMATION takes time.. A real TRANSFORMATION you get to keep.. A real TRANSFORMATION is more than a template meal plan and a bunch of random workouts stacked on top of each other... This is a real TRANSFORMATION Luckily if you have been reading these emails since last December when we announced she was going to compete, you have seen the transformation happen because I have shared it with you... Now here is what she wrote: @laisvillamur repost ・・・ Transformation Tuesday  - Picture on the left was December 14, 2017. I took it the day I decided I was going to do a competition in 2018. I weighed 141 pounds, worked out regularly (for YEARS) but rarely paid attention to my food... OR I’d pay attention to my food some days and then mess it all up all weekend 🤦🏼‍♀️ - Picture on the right November 10, 2018. 11 months later. 125 pounds. It didn’t take me 11 months to see a transformation, BUT it’s amazing what you can do when you stay the path.... - I stepped on stage twice this year. I have completely transformed and reshaped my body in such a short period of time. Not only my body but my confidence and the way I feel - Do you feel stuck? Do you need a big goal? Do you need accountability? Do you need flexibility? - What would you need to do to create a once and for all TRANSFORMATION and not yo-yo diet? - I HAVE A FEW TRANSFORMATION PICTURES TO SHARE....AND THEY ALL HAVE A STORY. The reason all of them were able to do it was because they were committed, they were compliant...and they trusted THE PROCESS Yesterday I was on the phone with my Coach and I said, I think more people should go through the experience of competing, or preparing for a fitness show, of stepping on stage...not for the competition but for the experience....he said how can you help more people do this... I said "I want to eliminate the fear of competing and enhance the  possibility of the transformation " And that is really it....I do not do weird gimmicky "win you money back transformations", my diets don't have cool names, I don't have carnivores and people eating like we still have dinosaurs roaming the earth ...no hypy instafamous magic... I do offer something a lot of other programs might not, A Process.. A process based on YOU...cause lets face it...YOUR transformation is about you. You can't even buy this process online...no website, no link.. We need to talk 1st...I need to know you, hear about what you have done and what you want. Sure I can tell you in less than 5 seconds how many calories you need, that won't help much I want to know everything...what your weekends are like, if you have vacations coming up, are you afraid of food, or getting big and bulky, I want to know what your kids eat if you have them, I want to know you favorite go to meal, I want to know if you want to eat chocolate everyday...then and only then can we start...and that is just the beginning I will keep you in line and call you out...just cause you have a plan and I am your coach does not mean you will show up everyday, eat your food, drink your water, take your vitamins ...but I will be there to Coach you through that too.... Look I have lots I can say and I have a lot of stories to share, but if you think you want to sit down and talk about you, your goals and what we can do...let me know, we can set some time to meet WISH YOU ALL AN AWESOME DAY!! Coach Rafael “I WANT TO ELIMINATE THE FEAR OF COMPETITION AND ENHANCE THE POSSIBILITY OF THE TRANSFORMATION.” Coach Rafael

WBFF MIAMI Contest Is Over (Some Pics) and What's Next?

Hello Happy Monday and Happy Veterans Day New Week New Goals....and before we go further...2 things #1 Happy Veterans Day and Thank You for your Service. #2 Yes, we are open...5pm, 6pm and 7pm see you all tonight! Now.....WOW!!!  What a weekend....I am so proud of everyone on our Team.. You all did GREAT!! I have a few pictures to share, but the pictures don't do it justice. I shared a lot of videos on http://instagram.com/mr_bootcamp  Everyone made some AMAZING transformations... Here are some of the pics

SO WHAT'S NEXT One of the things that we heard a lot during the last few weeks, is how many people wish they could do something like this but didn't want to compete. After thinking about it for a while, I think... that maybe, what people were saying was, how can I do something like that without the pressure of the winning or losing part. Because if you have been around me long enough, you know GOALS and GOAL DATES go hand in hand...and that was one of the things that I said to our group....this date is NON-NEGOTIABLE. They will not change it because you are not ready, so you best be ready. And what we achieved were some AMAZING transformations.....not only physically but all around...again, I am Super Proud of everyone Now....here is something to think about What if you got in the BEST shape of your life, in AMAZING shape and went through the whole process of prepping for a fitness show, the posing, the suits, the costumes, the interaction with everyone...but you didn't have to deal with the pressure of winning or losing? You got to do the make up, the tan, the weekend, walk the stage...all of it... Without the pressure...... You see I don't think everyone what's to pursue competitive fitness....I don't think everyone wants a supplement sponsorship or a magazine cover.....but I do think most want to obtain those results...It's not easy, and simply going on vacation is just not a big enough goal to get there... I know I can help anyone get stage ready, fitness competition stage ready, if they are willing to do the work, eat the food, workout, stay focused and be patient.... I don't think I have ever seen anyone ever offer the opportunity to people that were not into the whole fitness competition thing the opportunity to do it Listen, I even thought Maybe I just start my own fitness competition organization, but not really my thing. Now..the getting you ready part is my thing.... If you are interested, or know someone interested....let's talk...the schedule for next year is not out yet... Lais and I already sat down and talked about her next goal and her next show....I am meeting with 2 more people today to talk about there goals and next competition  If this interest you, or maybe more info on our Nutrition Coaching service, or our group classes or even Private Fitness Training...reach out...no need to keep waiting... HAPPY MONDAY TO ALL OF YOU COACH RAFAEL

COMPETITION WEEK (PEAK WEEK)

​It's Peak Week for All of our Competitors, this Saturday they will get on stage in Miami and show everything they have been working for in the last 4 months...

That's right....it's only been that long....a lot can happen to the way you look when you are doing the right thing...I have a few people that have dropped 10lbs, some have lost 20lbs some have lost 30lbs...ALL OF THEM HAVE TRANSFORMED THE WAY THEY LOOK...can't wait to share pictures of all of them

So, luckily this contest is in Miami and we do not have to travel, and it will ONLY affect the schedule at THE WORKOUT for Friday...we will not have any workouts this Friday...there is an Athletes meeting at 5pm that we must all attend.

Saturday and Sunday all classes remain on :-)

Then I will head down to Miami and I will be recording all the check ins with my competitors on Instagram so you can all watch...as I see what they look like so I can map out what they will eat the day of the show.

The show is open to everyone, and we will all probably head out to celebrate after...and you can all join us for the festivities

CONTEST OR NOT....I think this should serve as an opportunity for a lot of you thinking about a transformation, or a change in the way you look....It is not impossible, it will not take forever and yes you can do it...

No one took short cuts, no one suffered...

NOT 1 OF MY ATHLETES IS ON A FAT BURNER OR TEA OR DETOX OR ANYTHING LIKE THAT

​​​​​​​You do not have to want to compete to experience a transformation like this, but you do need to be committed and you do need to be consistent.

If you are interested...let me know, we will set up a time to talk about your goals and how I can help

Tickets are officially on Sale..

You can get details to the event here:

http://www.wbffshows.com/shows/usa/miami/ 

Tickets will also be sold at the doors of the venue but you can get them here:

https://wbffshows.ticketleap.com/wbff-miami-2018-fitness-and-fashion-spectacular/

WELCOME TO NOVEMBER AT: THE WORKOUT

Hello Everyone, Wow, what an OCTOBER....so many things happening... and NOVEMBER will be no different so let me just give you an idea of what I am talking about. November 1st  New Month: New Goals Workshop with my Expansion Group Oh...yes...I started an Expansion Group...and not just weight loss, fat loss, or fitness related...LIFE EXPANSION...I mean seriously...What happens after you get in shape, lose the weight, win the show...or what ever goal we are working on...LIFE CONTINUES AND AT THE END WE ALL WANT GROWTH...EXPANSION IS GROWTH...but...no everyone is not ready or willing...but if you are interested, you can shoot me an email ;-) Let me give you an example of some of what I am working on in my fitness for NOVEMBER, that I discussed in detail with my group. WAIT......*****WAIT****** Let me Preface...why this is happening and why it will happen... I discussed this with my Coaches* on Monday.....Accountability <== and I discussed it with my Group, because while I am Coaching them...Knowing where the people you surround yourself with are going, lets you know how hard you are or... are not working.... (*Coaching is critical, what kind of BS would I be talking to you about and telling you to do about the importance of Coaching , if I didn't have a Coach or Coaches) So, I have been in a "losing phase all year, read my IG post from Transformation Tuesday here http://instagram.com/mr_bootcamp for more insight and I am 100% on target with my goals for this year...yes, you read right..for the year, not the last 6 weeks or 28 days...so based on those projections I need to achieve an 8-10 lbs loss by December 1st... I am also re-setting ONE of my fitness goals for November.. In September I set out to do more Pullups and Dips than I had ever done in my life by compounding reps ( I did 300 of each total for Sept).. So this Month...ONE OF THE ELEMENTS I am compounding is a short Sequence at the end of my workouts, that I will commit to doing EVERYDAY... At the end of my workout today I will do  10 Pushups 10 Squats 5 Dips 5 Pull ups and a 30 Second Run I chose these because they are part of a bigger exercise project I am working on, but here is what will happen...today I will do that and then every day I will add 1 rep to each move and 10 seconds to that run and here is the result of just that at the end of the month 775 Pushup 775 Squat 585 Dips  585 Pull Ups 5,250 seconds running That is just in addition to my workouts...I might document the whole thing...no...you know what I will document the whole thing! Ok...Gonna be a Super Powerful November, Look at this: November 2nd (Friday) THE PODCAST IS BACK!!!! November 3rd (Saturday)  THE TEST 8am and 9am....Everyone that comes to THE WORKOUT 12PM Private Pre Contest Workout for ALL WBFF Competitors that are in the area that want to come rock and roll with us November 9th (Friday)  Pre Contest Meeting for Athletes November 10th (Saturday) WBFF Miami Fitness and Figure Show  November 22nd (Thanksgiving) Annual Family Style Pre-Thanksgiving WORKOUT November 30th  Measurement of Goals for November  WAIT ....there is so much more....Can't wait to share with you See you at THE WORKOUT later...5pm, 6pm and 7pm Coach Rafael

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