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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