ARE YOUR WORKOUTS HARD ENOUGH?

Hello and Welcome to Super Tuesday I have so many thoughts on this particular question.   I have the fortune to be able to test all my workout ideas and theories in real life settings with real people everyday.   And because I train groups of different fitness levels, I can see and get feedback immediately    What makes a workout hard? A better question is what makes a workout effective but lets keep it to what makes workout hard?   The Answer is YOU.   Pick an exercise...Push Ups, Squats, 1 Mile  Exercise intensity is the amount of physical power (expressed as a percentage of the maximal oxygen consumption) that the body uses when performing an activity. For example, exercise intensity defines how hard the body has to work to walk a mile in 20 minutes...or 10 minutes or 5 minutes   Think about it, the distance is the same...the work needed to run that mile in 5 minutes is different than the work needed to do it in 20 min   100 Push Ups or 100 squats...can you do it in 10 minutes or in 2 minutes   In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform in an exercise. By contrast, intensity describes the difficulty of and exercise, typically based on the amount of weight you lift.   Take deadlifts as an example. If you do five reps with a 100-pound barbell and increase to 10 reps, you will have increased the volume. If you maintain the reps but increase the barbell weight to 150 pounds, you will have increased the intensity. While you may assume that both of these scenarios deliver the same results, the outcomes in terms of muscle growth and fitness are actually very different. Volume vs. Intensity Broadly speaking, you would focus on increasing your exercise volume to improve your fitness and endurance. To build lean muscle mass and strength, you would increase the intensity. This is not a cut-and-dry rule. Clearly, any exercise you do will improve your fitness, endurance, muscle mass, and strength to varying degrees. But, ultimately, cannot grow your muscles simply by increasing reps or improve your endurance if you don't increase your reps. Now with all of that said....even in a group session ( a class) as the Coach I can only control intensity so much, I can control PACE...to keep the class going, but intensity is up to YOU If you are a member of THE WORKOUT, you may notice an increase in intensity by changing the tempo and routine of the sessions this week... I just want to see how it plays out Does all of this make sense? Do you have questions on intensity? Do you have questions on making workout harder? Do you have questions, period? Let me know, I would like to answer them if I can Coach Rafael

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Long Weekend Coming - Changes in Schedule and A HARD Summer

It's Thirsty Thursday The1st Official weekend of the Summer....   Memorial Day and Memorial Day Weekend start tomorrow...   Did you have any goals for this weekend?   Did you hit them?   Well at The Workout we think long weekends area GREAT time to workout..   so this weekend we have workouts tomorrow (Friday) at 5pm and 6pm 8am and 9am on Saturday 11am on Sunday and on Monday Memorial Day we will have 1 workout at 10am   and as of tomorrow we are officially 4 Weeks from the 1st Day of Summer June 21st....do you have goals for that day?   Do you have Goals for the 4th of July (that is in 42 Days)   What about all Summer....what would happen if you worked out all Summer? How would you look and feel on Labor Day? How would you look at feel for Halloween? What kind of costume would you wear? What kind of clothes would you wear during the holiday festivities if you hit it hard this Summer   WHAT IF YOU WENT 75 HARD WITH ME?????????   Between the 1st Day of Summer, Friday June 21st and Labor Day Monday September 2nd there are 73 Days...   So we would need to begin on Wednesday June 19th....   Want to know what 75 HARD is...let me know...I'll be happy to tell you (it's for Men and Woman)     That's All I got for you today   Coach Rafael

You Say You Want Results But You Keep Doing This...

TGIM PEOPLE!!   HOPE YOU HAD A GREAT WEEKEND AND HAPPY MOTHER'S DAY TO ALL THE MOMS OUT THERE  :-)   ONE OF THE THINGS I NOTICE WHEN I TALK TO PEOPLE THAT SAY THEY WANT RESULTS....(AT ANYTHING)   IS THAT THE BEHAVIOR OR ACTIONS DO NOT MATCH THE CLAIM FOR THOSE RESULTS   FOR EXAMPLE....YOU WANT TO LOSE WEIGHT, YOU TRY TO EAT BETTER MONDAY THRU THURSDAY BUT THEN FRIDAY NIGHT YOU GO OUT FOR DINNER AND MAKE SOME CHOICES THAT ARE NOT GOOD FOR YOU, SATURDAY YOU DON'T DRINK ALL YOUR WATER, YOU GO BACK OUT TO EAT SOME STUFF THAT IS NOT THE BEST FOR YOUR GOALS, AND SUNDAY YOU ARE BACK TO NOT DOING ALL THE THINGS TO SUPPORT YOUR GOALS AND THEN MONDAY YOU ARE SURPRISED, REGRETFUL, NOW YOU WANT TO BUILD MOMENTUM ETC ETC...   SO MANY PEOPLE SAY SO MANY THINGS TO JUSTIFY WHY THEY DO WHAT THEY DO...SO LET ME GIVE YOU A DIFFERENT EXAMPLE   THE PICTURE ABOVE WAS THE PICTURE LAIS TOOK BEFORE SHE COMPETED FOR THE 1ST TIME LAST YEAR   YESTERDAY WAS MOTHER'S DAY....EVERYONE CELEBRATES WITH FOOD FOR SOME REASON.   LAIS HAS GOALS, LAIS IS A MOM, LAIS IS LIKES TO EAT OUT AND HAVE TASTY FOODS, LAIS HAD A PHOT SHOOT ON SATURDAY (PICTURE IS BELOW) LAIS MADE TIME TO WORKOUT AND LAIS STAYED INSIDE HER EATING PROGRAM   IT IS A CHOICE AND SHE OWNS HER CHOICE GOOD AND BAD...A BAD CHOICE COMES WITH MORE CONSEQUENCE THAN JUST WEIGHT GAIN OR WATER RETENTION

I think there is a big disconnection between what people say they want and what they are willing to do.   If you want to buy something you need to save money for you....save money If you want a promotion at work...you work hard, stay late do more, etc If you want build a house you made of bricks...you need to lay one brick at a time   All of those things require a certain level of effort, a certain level of urgency and a certain level of patience to see it through   Some of you might see her picture and might think I could never do that... Some of you might see her picture and might think I want that...   Either way you are right...if you think you can't you can't... Nothing I can help with   But if you think you want that....then I know her coach, I have the recipe that got her those results, and I can tell you they will work for you too!!!   The question you have to ask yourself is are you willing to do everything she has done? Are you willing to be as compliant as she is? Are you willing to erase all the crazy ideas you have in your head about fat burning or weight loss? Are you willing to follow instructions? Are you willing to do it 100% of the time? 90% of the time? 70% of the time? Are you willing to do it for as long as she has been doing it?   If you want results at anything, you MUST work at them all the time, not sometimes or just when you feel like it....ALL THE TIME. And if you are not getting the results you want or not seeing them, then ask for help.   Listen we all have a certain amount of information, I built all my websites since I started my business, even though I am not an expert at it, but guess what...I wanted a better website...I hired experts to build one for me...   Same thing for you...   I am re-working my private Coaching schedule, and will be opening 2 or 3 spots for Private one on one coaching....and I have a few openings for Nutrition Coaching …..if you are interested let me know. I will explain how it all works   Hope you have an AWESOME Monday and Week   Coach Rafael   PS....How are you feeding your body after you workout?  I wrote a cool post about what EXACTLY you should do after your workout here: https://bit.ly/2VZIUaC it's in one of my Facebook groups...it's public and it's free...if you have questions...just let me know Again it's here: https://bit.ly/2VZIUaC

NEW WEEK - NEW GOALS - HOW WAS YOUR WEEKEND?

Happy Monday Everyone How was your weekend? Not sure if you have been following   My Instagram page and on my Facebook page  but I said  "May is a big month for me...so in the last 4 months i have seen the days i share my food i am more compliant...so get ready for 31 days of food pics" So while i share them in real time in my story...this will help serve as a journal to go back to May 1st had 7 meals All inside my projected numbers #win I've never docu-shared (new term i invented) Everyday...so 31 collages will be a challenge We all need to find a way to stay accountable....even if it's to ourselves... This works for me...and I have a deadline and a timeline to hit All classes are on this week...hope to see you all Coach Rafael PS ARE YOU SET UP TO HAVE AN AWESOME WEEK? Nutrition Coaching, Private Training, Group Sessions...so many options for you to be a part of our Fitness Family...if you have been thinking about it...let's chat

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WANT TO TRY THIS SUPER SHAKE???

It's Thirsty Thursday!!! Are you tired of the same old boring shake??   Well I got something New for You   I shared this recipe with everyone in the 49 Day Transformation Challenge and with my Nutrition Coaching clients   Chocolate Strawberry Protein Milkshake 1C Arctic Zero Strawberry Ice Cream ½ C Unsweetened Coconut Milk 1 scoop 1stPhorm Level-1 Strawberry Milkshake protein powder 3 Fresh strawberries 2T Walden Farms Chocolate Dipping Sauce 2T Skinny TruWhip topping In a blender combine Ice Cream, Coconut Milk, Protein powder and blend until combine.  Next, add the fresh strawberries and pulse for 5-6 seconds until strawberries are diced up and mixed. Pour half of the milkshake in a glass and top with 1T of the Chocolate sauce.  Add the remaining half of the milkshake, top with the remaining tablespoon of chocolate sauce then add the 2T dollop of Skinny TruWhip topping. Makes 1 milkshake Nutrition: Calories: 274 Fat: 7g Carbs: 27g Protein: 31g Fiber: 6g Try it...let me know how it goes!!! We are going OLD SCHOOL tonight at THE WORKOUT Be Ready Ready If you came to the Welcome to May workout....you know what I mean ;-) See you later Coach Rafael PS...got a few spots left...49 Day Get Ready for the Summer Transformation Challenge....Tomorrow is the Last Day!!