ARE YOU GIVING 100%❓

Happy Hump Day People!! Hope you guys are having an AWESOME week so far, I know we don't know if this storm is coming our way, but guess what...we will still be working out!!!   I will send Labor Day changes soon, but today I wanted to talk about Giving 100%   It honestly seems simple...Super Simple....right?   But it's not...it's like the Half Full/ Half Empty Illustration above.   Unfortunately I talk to so many people that define 100% by what they are willing to do, not by what needs to get done.   Let me give you an example,   Let's say I gave someone recommendations on a meal plan.. In this plan they have 5 meals, I ask the person "How's it going?, Are you following your plan? They say "yes, 100%" I say "Awesome, let's add 1/2 cup of rice to your last meal" They say "Oh, I'm not eating my last meal" To which I respond "Then you are NOT following your plan"   Let me give you another example: I make recommendations on supplements for someone maybe I recommend a protein shake like Level 1 or I recommend a Greens Drink like Opti Greens And they either go find something else or just won't use them at all and that is ok...but  To That I respond "Then you are NOT following your plan"   or it's not always about not doing everything   Maybe a Create a workout routine for someone and I say you are going to do 3 sets of 15 pushups and the person does 4 sets or 20 reps Maybe I tell them to do 30 minutes of walking and the go for a run for 1 hour and that is ok...but  To That I respond "Then you are NOT following your plan"     There is ONLY one version of 100% and it is to do 100% of what your plan says...   It doesn't matter if you are Keto,or Paleo, or Vegan or Alien 100% is 100% It doesn't matter if you are a cross fitter or powerlifter or bodybuilder or zumba aficionado...100% is 100%      I don't run a Fitness Dictatorship and I am certainly not dogmatic about what I believe about fitness, but here is what you want to understand if you are working with me or any other Coach   Following YOUR plan 100% gives me Data and Feedback about YOUR body...I use that Data and Feedback to make adjustments to help you reach your goal...if you don't follow the map we outline for you, we truly never know how your body will respond and we don't really know what we should adjust   I hope that makes sense...that is one of the reasons we are going 75 HARD at home   Simple instruction that we will follow 100% for 75 Days in a row   2 workout per day - at least 45 minutes (like our classes) and 1 must be outside Drink a gallon of water every day Follow a diet (no specific one, it more about the consistency) No Cheats, and No Alcohol  Read 10 Pages of a non fiction personal development book  Take a progress picture every day And here is the hook, if we miss anyone these at any point in time even on day 74...we have to start at 1   That might make some people quit before they start, makes me want it more ;-)   Wish you an AWESOME Wednesday...we have a few people going HARD with us, let me know if you want in...doesn't cost anything to do it, and tons of personal reward   Let's Go Hands Up   Coach Rafael   PS Labor Day and Storm schedule will be announce Friday PPS If you would like to try a protein shake like Level 1 or  Greens Drink like Opti Greens just click on the blue link ;-)

2420 W 78th st
Hialeah Fl 33016
USA

WE ARE ALL DOING IT (We Are Going Hard at Home)

Hello from San Diego!!! I've always wanted to say "I'm going back to Cali"   and now next time I come back...Guess what the theme song to that trip will be...   Did you watch my IG stories on Thursday???? at Mr_Bootcamp   Breakfast was buffet style at the hotel, then a great workout at THE GYM (I'll talk more about this on Monday) Went to Tacos el Gordo for ...Yeap Tacos Hit up a coffee shop for espresso (but I missed some Cuban Coffee, not gonna lie)  Then 9 Seas Seafood truck for a Crazy Tostada...picture is below         It was all delicious!!! and it was also all planned...for weeks   You all know I've been coaching lots of people over the last few weeks to get ready for the stage and while for the most part my eating and training have been good, NOT GREAT, just good...it is time to focus and I planned on some massive eating (and training for this trip)   Now, I'm traveling today, so Monday would be the best day to get going...right?   Well, there is more...I have other humans that I live with and each have goals of their own...   Lais will be competing in December in Atlantic City (the gym will be closed during that time, make a note ;-) Brianna will be competing in the WBFF show in Miami   and not only do they need support, they need focus, they have both been a little off their game...again on purpose.   So before I left, I told them both (not Jr, he's refuses to log all his food) we are all going 75 HARD when I come back..   I'm sure you have seen some of this on IG or maybe you have not, but for the benefit of everyone...let me explain   The MFCEO, Andy Frisella started this mental toughness challenge a while back and when I 1st heard it, I thought it was AMAZING..I said I'm doing it...  then 30 Days in I failed one of the daily task...I tried again but I just wasn't committed.   But guess what on Monday August 26th at home (and with everyone on our team) we are 75 Days out from the WBFF MIAMI show on November 9th So for all of us at home...going on this challenge makes sense.   SO WHAT...Why am I sharing this and how does it help you?   I have a Super Simple answer...because you need to go all in on YOU.   Over the last few weeks, I have seen several people just give up on their fitness (and health) just because...   Sometime people find a way to sabotage themselves, sometimes people over think things and sometimes people get lazy   Not sure which one is the one that makes people quit the most or think about quitting but it just happens   But I think a lot of you need to go HARD and EVEN HARDER...   I don't know how many of you reading this are ready and willing to go 75 days but maybe start with 30 days   Maybe look at all of the criteria of this challenge and pick one of them and do it for 75 days..but I think you all need to commit more...commit more to YOUR SELF... I can help you with the training and diet portion, but you need to do the work and you need to be willing to go all in   Just wanted to share this...and I will be back in the gym tomorrow and I am bringing FIRE!!!!   So be ready ready... I hope you all have a had a great weekend...I shared the rules of 75 HARD below...   If you have questions send them my way, if you want to put something together for you let me know...and if you are just tired of not going all in on you...hit reply...let talk   YOU CAN’T CONTROL WHAT IS GOING ON AROUND YOU, BUT YOU CAN CONTROL YOU!!!!   Enjoy the rest of your Sunday     Coach Rafael

New Week, New Goals and A New Show (It's Ready!!)

HAPPY MONDAY + Don't let your 2019 Goals become your 2020 Goals 134 days left on this year's calendar What will you do? Our Latest episode of It's Not Just Bootcamp- The Show is Live!!!   You can watch it on YOUTUBE here: https://youtu.be/IvzEkYS1ypE   and You can Listen on Soundcloud Here: https://soundcloud.com/rafael-moret-1/its-not-just-bootcamp-the-show-episode-3-season-4   It will be on iTunes and Spotify later today ;-) We did a WBFF World's Recap Show   How was the trip, what happened, the results and what's next   In the show we talked about ICON MEALS and 1st Phorm Supplements It is Back to School week for most people and that also means back to your schedule... We don't do back to school with the kids...or school for that matter (we will talk about that in our next Episode) so for us it's Monday...Motivation Monday For everyone getting back to their routine and for those of you that are continuing your routine 134 Days left in 2019 and what ever goals you set out for this year I hope you are on pace, but if you are not...Let's Do This Set up some short term goals...from today to Labor Day Weekend Then from Labor Day to Halloween...then through Thanksgiving and then through the Holiday season... And BOOM!!! If you set these short term goals up and hit them...you will see how they add up to major RESULTS         BROWN RICE vs. WHITE RICE - ️For years and years, white rice has been demonized as "bad" or "worse" than brown rice. The reasons vary but mainly have to do with one of two [misinformed] points. - Vitamin and Mineral Content - for some reason people think brown rice has more/better nutrients. But, as you can see in this picture, that's not the case. They both have a bunch of important nutrients and what one lacks, the other makes up for. Worth noting, the micronutrient differences between the two are VERY small. So while both have distinct advantages, the vitamin/mineral content between white & brown rice is nearly identical. - ️The Glycemic Index (GI) - long story short, people have been led to believe white rice is worse for you because it's GI is higher and therefore spikes blood sugar more. But, fact is, the GI of a food doesn't tell us how "bad" it is for you. It just tells us how quickly that food can raise blood sugar. Watermelon, for example, is one of the highest GI foods in the world but I guarantee you don't know a single person who got fat or had serious health problems from eating it. There's just A LOT more to health (calorie content, nutrient makeup, etc) than the glycemic index, and anyone who tells you otherwise is probably trying to sell you something. - The take-home point here is white rice is NOT worse for you than brown rice. They both have pros and cons and, truthfully, you'll probably be healthier incorporating both into your diet rather than either one alone....but the idea the one being "healthier" that the other does not make sense...HEALTHY food have calories too... Make sure you are using ALL the information, not just the ones that seem the best to fit your ideas ;-)     Coach Rafael    PS...if you know someone this might help, send it to them   PPS...I got all of you reading this 10% off ICON meals just use this link: https://iconmeals.com/discount/MRBOOTCAMP     PPPS..FITRANX TEST DAY IS SEPTEMBER 7th (Times will be announced)   PPPPS...LAIS will be hosting a "Learn How To Pose Like Diva Workshop" Open for anyone and FREEEEEEEE reach out to Lais to lock in your spot   PPPPPS....I Got all of you FREE SHIPPING on 1st Phorm Supplements here: https://1stphorm.com/rafaelmoret

It's Not Just Bootcamp - The Show - The WBFF Worlds Recap Show

LOSING WEIGHT VS. LOSING FAT

Pay attention to all of this... + HAPPY HUMP DAY!!! I ANSWER THE WEIGHT LOSS vs FAT LOSS QUESTION EVERYDAY   So let's start at the beginning    What goals have you set?   Is losing weight one of them?   (This is an old post I shared from Catergood)   Now...Isn't it interesting how obsessed we get with losing weight? - Seriously, a LOT of people will start their day happy or sad based entirely on the 3-digit number they see flashing back at them each morning. - But what's even more interesting than our obsession with losing weight is the fact that "weight loss" isn't always the most useful marker of progress. You see, there are a buttload of things that influence your daily & weekly body weight... -  A higher/lower salt intake than normal  Food Intolerances  Where you're at on your cycle  Hydration Levels  You need to take a poo poo 🥘 Food content still in your belly  Hormones  Supplements ️‍♀️ DOMS from your heavy workout The list could go on and on and on... You know what you don't see on that list? FAT LOSS❌ - Reason being, fat loss doesn't happen over the course of a day or even a week (well, it does *technically*, but not in a very noticeable or meaningful way). Instead, fat loss happens over the course of multiple weeks and months  - So really, it's just a matter of understanding that weight loss and fat loss are not synonymous. Once you realize that, you can start taking steps that'll put the power of the scale back in YOUR hands. - One way is by taking measurements. - Soooooo many things influence your scale weight, which makes it difficult to know if you're making progress. But if you're losing inches, even at the same weight, it’s a good sign you're losing fat! - Another tip is to start analyzing your AVERAGE weight over the course of weeks and months. - How to do it —> take your weight in the morning each day and... "For The Love of God!" [in Chris Farley voice], don't worry about the number you see daily! - At the end of the week, add 'em all up and divide by seven. That'll give you your weekly weight average, and over time, you want to see that weekly average trend downward  - The Bottom Line ✅: don't let your daily and weekly fluctuations in body weight discourage you. It's totes normal and it does NOT reflect fat loss progress.   Now what do you do?   What if you want to make some changes and start getting some RESULTS   What if this is exactly what you are looking for...what if you need more help...what if you have been trying lots of things and no results...what if you are stuck..what if you have questions that can't be answered in an email...   Well how about a consultation...yep..a consultation (in person or on the phone)...come in, lets schedule an appointment...let's talk..let me see how I can help...You don't need to be a member of THE WORKOUT and you don't need to join...I do charge for Nutrition Coaching, but we don't need to talk about that until we know If I can or can not help you    I just don't think people should keep trying things that don't work...so if you would like to set one up..just reply and I'll let you know what time works     Coach Rafael    PS...if you know someone this might help, send it to them   PPS...I got all of you reading this 10% off ICON meals just use this link: https://iconmeals.com/discount/MRBOOTCAMP     PPPS..FITRANX TEST DAY IS SEPTEMBER 7th (Times will be announced) PPPPS...LAIS will be hosting a "Learn How To Pose Like Diva Workshop" Open for anyone interested soon   PPPPPS....I Got all of you FREE SHIPPING on 1st Phorm Supplements here: https://1stphorm.com/rafaelmoret   PPPPPPS Last Friday I hosted a Workout for Dudes we did CHEST and BICEPS..I am hosting another one...if you are interested just reply to this email   PPPPPPPS It Wednesday...I'm Going To Bring Fire To THE WORKOUT TONIGHT

Coach Rafael, 

Author of The 12 Month Periodization System

Instagram: http://instagram.com/mr_bootcamp

Facebook: www.facebook.com/soflafitnessbootcamp/

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Until I found ICON Meals

Hey!

I know everyone has a busy schedule.  Chances are if you are on the go like me, your nutrition often suffers.  Fast-food isn't good for you, and more than likely whatever is available at the office isn't much better.  I started looking everywhere for an alternative and the closest thing to a quick, ready-made meal was loaded with preservatives.  That is, until I found ICON Meals.  ICON has a variety of chef-prepared favorites already cooked with the cleanest local ingredients they can find.  The best part about these guys is they ship nationwide right to your door!

ICON's food tastes great and their service is even better.  I decided to custom order some of my meals and right on the label was my name!  How cool is that?  From my taste buds to yours, you should look into doing your meal prep with ICON Meals.  

https://bit.ly/2KQF24j

Click on the link below to check them out!

https://bit.ly/2KQF24j

Your Friend in Health,

Rafael Moret
Affiliate of ICON Meals, Inc.
rafael@theworkout.worldhttps://www.iconmeals.com/

8x8x8 Full Body Workout

99 days out from #WBFFMIAMI went with an 8 by 8 workout 8 moves (chest,back,shoulders, hamstrings,bicep, triceps,abs,and leg) 8 reps each for 8 rounds💪 Kept it Super Simple 👌 #TheWorkout #TheProcess #contestprep

IT'S NOT JUST BOOTCAMP THE SHOW - The One With Erika

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.THEWORKOUT.world 

Facebook: www.facebook.com/soflafitnessbootcamp/

IT'S NOT JUST BOOTCAMP THE SHOW

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.THEWORKOUT.world 

Facebook: www.facebook.com/soflafitnessbootcamp/