Have you been gaining weight on Tuesdays????

 

Hello Everyone....it's Super Tuesday Achieving a goal is ONLY a momentary change...   Imagine you have a messy room and you set a goal to clean it. If you summon the energy to tidy up, then you will have a clean room - for now.   But if you maintain the same sloppy, pack rat habits that led to a messy room in the first place, soon you'll be looking at a new pile of clutter and hoping for another burst of motivation. You are left chasing the same outcome because you never changed the system behind it. You treated the symptom without addressing the cause.   I see this happen often...even with the people I coach...you see knowing how many calories or macros is great...but the execution is different and so are YOUR habits.   So let me tell you what happens on TUESDAYS...but before I do, I have to work backwards   Friday rolls around...there is a social lunch, or out of the ordinary dinner or even planned outing... That's cool But then Saturday comes and it's breakfast or lunch out...very little water..no movement Scale hasn't moved much..and it shouldn't...not enough time went by Sunday...wake up later, very little water, little movement...more foods that don't go with your goals...because goals are momentary and habits set in But maybe you do workout a little cause you are trying to do the right thing   Monday..weight is up a little..but not to much, but now you are back on plan So you eat your food, drink your water, but because you didn't over the weekend, now your body is retaining some... And here is Tuesday...you wake up heavier   See you do that enough times..and 1 of 2 things will happen...the weekdays will become more like the weekends because you think it's not worth the effort - scale keeps going up - or you catch you behavior and patterns and the weekends become more like the weekdays as your habits change - you move closer to your goal   Our friends Brian and Carrie have a saying "THE STORY YOU TELL IS THE TRUTH YOU KNOW"   If you tell yourself that you are committed because you had grilled chicken and brown rice for lunch on Wednesday, but you don't acknowledge the rest of your meals and patterns....in your mind you eat healthy, follow your diet..and if you happen to get a walk in...you also believe you workout all the time   "THE STORY YOU TELL IS THE TRUTH YOU KNOW"   Now..how do we correct it...unfortunately no pills or magic and Adults like things quick...right???   So you correct it but adjusting a little bit  at a time...no you don't need to workout 7 days per week..but how about 4 days per week No you don't need a gallon of water but how about the 8 glasses they say you should drink to start No you don't need to eat out of Tupperware, but how about a little thought go into how you fuel the body the carries you around, takes you to work and keeps you alive...   Not sure how to do it...that's ok... I'm not a mechanic so when my car needs help I don't ask instagram or youtube, I go to a mechanic   We are here to help...Virtual Workouts, Nutrition Coaching, Private Coaching (online), Contest Prep, and more   All you have to do is decide you want to do it   "THE STORY YOU TELL IS THE TRUTH YOU KNOW"   Hope that makes sense   Coach Rafael

Here Are Some Picture from Our Beach Photo Shoot

 

Hello Everyone, Happy Friday Things are getting serious....The WBFF Miami Show is on for November 14th Last weekend we had our Team Photo shoot on the beach   Everyone is looking great and right where they need to be for 8 weeks before the show.   Right now we start to tighten up the eating and the workouts get a little more intense.   Lais is also 11 weeks out from Atlantic City and same goes for her   We had a blast...got an airbnb on the beach, shot all morning, went to lunch to celebrate...the journey to the stage is about the journey and a lot of these moments and moments like this   The stage is the culmination of the journey...it's icing on the cake, and not for everyone   So I got some picture below for you   NEW VIDEO FOR LAIS' VIDEO SERIES INCLUDING A BUNCH OF BEHIND THE SCENES STUFF FROM OUR PHOTO SHOOT IS READY HERE: Ep 12 // 12 Weeks to WBFF Atlantic City   WOULD YOU LIKE TO BE IN OUR NEXT PHOTO SHOOT We are setting up 2 or 3 more photo shoots for the rest of this year Would you like to be in one of our team shoots Would you like to set up a photo shoot for your self Want to TRANSFORM your body to be camera ready The Fitness Competition stage is not for everyone, but a photo shoot is something anyone can do Want to go through the Transformation process and finish it with a photo shoot?   So I shared this on IG yesterday and got a few questions   1st My approach to a Transformation doesn't change because the goal is different. If someone is looking to get on stage like the girls in the pictures above or someone want to transform for a photo shoot or just transform for themselves....what I do does not change...I want you eating in a way that supports that goal, I want you training in a way that supports that goal and I want you to be consistent and compliant   Now as you see all the people in the picture + the team members that didn't make it + plus my other clients this is not a program I am offering for 50 people to jump on...I have a few openings only   This program is for a few people that want to do the work. Go through the process and get the outcome...No shortcuts...you will not be beach photo shoot ready in 2 weeks   2nd My Nutrition and Training program is for men and women,and all done remotely...you do not have to come to me, so you can be in Florida or Texas or Peru or Sweden.  I will create your Training program and Eating plan to follow at home or your gym We will connect daily to make sure you are following your plan and I will help you Transform...at the end we will invite you to one our Team shoots or will invite you to one of our shoots so you can do some solo shots...or you can just enjoy your new body   3rd...Obvious questions...How strict is the diet and how many days do you need to workout? I don't like restrictive diets, so that's probably what you are asking..but strict like if I say eat a burger, I want you to eat a burger. How much training?...well as much as it takes is the right answer...Can you get in AMAZING shape with minimal effort...NO Stop thinking you can, that math doesn't add up Can you do it taking 4 days off per week...because that is what 3 days on is...NO That math doesn't add up But I'd say more days on than off...and some days when you are tired and not in the mood..that you breakthrough...   Again...not 5 hours a day like Arnold would do in the 70's...but none of the people in the pictures asked "how many days off do I get?"     Last thing....Make sure that you catch why you ask, most people tend to find all the reasons why they can't do it after they got curious about it...instead of looking for the reasons why they can or should...you are interested...that's great..maybe a little nervous, that's ok..don't confuse excitement for doubt   If interested in the cost after reading all of this...just reply to this email with your questions..     Wish you all a GREAT weekend   Coach Rafael https://www.instagram.com/mr_bootcamp/

Are Your Goals Holding YOU Back?

 

Hello Everyone Happy Hump Day WOW...we made it to The Fall!!! Can you believe it??   Let me ask you a Question? Did any of you have Fall landing on a Tuesday as a Goal? Did any of you need it to be on the 22nd of September?   It happened anyway, right....The way our calendar is set up, the way our clocks, schedules and process are set up...   Fall happened no matter what...Just like Winter is scheduled to land on Monday December 21st...you don't have to do anything   Now...Imagine tomorrow you wake up and you look at the calendar tomorrow and it's not December 21st and you got mad?? Then the next day and the next day?   My son goes though that waiting for Christmas or his Birthday or any day he is waiting for   But hopefully you get what I mean....it's the same thing with the Scale or Goal of weight loss   YESTERDAY I SHARED THIS ON INSTAGRAM :   "If you want better Results, then forget about setting goals. Focus on your systems instead" What's the difference between goals and systems or Process Goals are about the results you want to achieve... Systems are about the process that leads to those Results Imagine getting on the scale every morning or standing naked in front of the mirror every day...and expecting the scale to move or your body to change (Goal) Without doing the things that make that happen like your food, exercise, sleep, water (System) Question for you reading this...if you completely ignored your goal and instead only focused on the system... would you still get Results Try that the other way... Focus on the goal and ignore the system...still getting the results you want?   This is a GREAT example of what I am saying   Goal was weight loss or fat loss....but the MOST important thing was The Process, The Plan...not what the scale said   AGAIN: Goals are about the results you want to achieve... Systems are about the process that leads to those Results   Here is what the means specifically    If I were a Basketball Coach or Football Coach or Soccer Coach...The Goal is to Win The Championship The system or process is everything from how you recruit players to training plans, diet, practice..etc   The Goal in any sport is to FINISH the game with the best score, but it would not make sense to spend the whole game staring at the scoreboard   The way to win is to get better each day by doing the things you MUST do everyday and that shows during the game when you play   The same is TRUE for other areas of life, like weight loss, IF YOU WANT BETTER RESULTS, THEN FORGET ABOUT SETTING GOALS. FOCUS ON THE SYSTEM   Goals are great for setting direction Systems are BEST for making Progress   I got a lot of this observationally, but could not put it into words till I read Atomic Habits..I'm sure you have seen I quote it often   Listen this is NOT unique to some people   My clients struggle with these ideas The new ones that have been with me for a month or a week..they want results yesterday   And even my clients that have been with me for years, that have gotten great results, still 2nd guess the process or the system   Bri is a GREAT example...she lost 20lbs last year...she has Kept it off, she has had a lot....A LOT of flexibility with her food..and is within a 3-5lbs range And her body has continued to improve regardless of the scale and she still questions it, struggles with the process and I've been Coaching her for 18 years ;-)     HOPE THAT ALL HELPS HOPE IT MAKE SENSE   Send questions   Coach Rafael   PS...ladies have you checked out A Butterfly Project on IG https://www.instagram.com/abutterflyproject/  I think today is the last day to enroll

Need a Quick Sunday Workout? Try this one!!

 

Hello Everyone Happy Sunday!!!   I know I know it's Sunday   SO WHAT!!!   Why not get a jump start on the week   Try this workout...you won't need any equipment: Warm up Shoulder circle fwd 20 reps Shoulder circle backwards 20 reps Windmill Right Side 10 reps Windmill Left Side 10 reps   Repeat   Fwd Lunges Squat Good Morning Reverse Lunges 10 reps of each  2 rounds   Workout Heel raise 30 reps Jumping jacks 30 reps Side lunge right leg into curtsy lunge 10 reps Side lunge left leg into curtsy lunge 10 reps  Repeat for 2 rounds   Rest   Side lunge right leg into curtsy lunge 10 reps Side lunge left leg into curtsy lunge 10 reps   Pulsing Squat 30 reps Inchworm for 10 reps   Repeat   Rest Closer: Mountain Climbers 30 reps Cross body mountain climbers 30 reps Push ups 10 reps 3 rounds   This week I will be launching our VIRTUAL STUDIO...and it looks AMAZING Want a sneak peak? I can send you the landing page, but you need to login to access it...it's members ONLY...but if you want a sneak peak...let me know..I'll send you the landing page   Wish you all a GREAT Sunday     Coach Rafael   PS...VANILLA LEVEL 1 is back in stock and you can order it here <<==    PPS Need to order Kyani Sunrise....click here <<== or on the picture to order and get it shipped to your home

NEW Schedule Starts today - New Episode from Lais - Sale Ending

 

Hello Everyone Happy Hump Day   So our Virtual Studio is ALMOST ready for delivery   Here is the email they sent me:     "We did not have an agreement signed by you until September 9th, so we were not allowed to start building your virtual studio until that agreement was signed. Once everything necessary is turned in it takes about 10 days or less before the virtual studio is delivered. Your expected delivery date is September 18th. But, looking at the buildout process it could be as early as the 16th! "   So there you have it...between today and Friday it will be ready   With that said...TODAY is the day we start our NEW Class Schedule   So starting today...we will have the 10am Zoom workout in the morning and then again in the afternoon at 6pm and 7pm   Here is the entire schedule for you to make notes: Monday thru Saturday we will have our regular 10am Workout Monday thru Friday we will have a 6pm Workout Monday thru Thursday we will have a 7pm (no 7pm on Friday)   And to celebrate the NEW SCHEDULE and to LAUNCH of THE WORKOUT VIRTUAL STUDIO we are having a SALE on memberships to our Virtual Studio Platform  So our current membership rate for Zoom/Virtual Workouts is $147 for unlimited classes SO with our NEW TRANSITION WE ARE OFFERING a Special...You can join our Virtual Workout for just $97 per month for unlimited classes ...I am opening up this sale today....You can click here to lock in your spot <<==    Now...if you are with us for 6 months you will save $300....if you are with us for a year you will save $600....   SALE WILL BE OPEN TILL WE LAUNCH THE VIRTUAL STUDIO   * This weekend TEAM4EVER has a Beach photo shoot scheduled so make sure you are watching our Instagram and Facebook to get a sneak peek   **And OFFICIALLY yesterday...The WBFF Miami Show is a go!!!!!!!   November 14th We Will Be There   Have you every watched our SO YOU THINK YOU WANT TO COMPETE VIDEO?   it's Here: https://youtu.be/4QzA6ILWJMs   Last thing for today   Have you been watching Lais' journey to the stage   She is getting on stage in Atlantic City in December and has been documenting for weeks   The latest episode is here: https://youtu.be/_Qmc33C5k_M       Wish you all a GREAT Day     Coach Rafael Ep 11 // 13 Weeks to WBFF Atlantic City

Transformation Tuesday Mom's Edition

 

Hello Everyone... It's Transformation Tuesday and Lais and I shared 2 different messages for anyone it applies to...   But because I know not everyone follows us on Instagram and Facebook...so here is what we shared: FROM LAIS: #TRANSFORMATIONTUESDAY ⁣ Mom Edition ⁣ ⁣ I see and hear 𝘀𝗼 𝗼𝗳𝘁𝗲𝗻 moms who are FULL of excuses...⁣ ⁣ From not having any time or energy to “your body is never the same after pregnancy”⁣ ⁣ 𝗠𝗢𝗠𝗦, 𝗹𝗲𝘁𝗺𝗲𝘁𝗲𝗹𝗹𝘆𝗼𝘂𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴!!!!⁣ If ANYTHING, the fact that your body went through all of that to create your child then birth it; should show you that your body is absolutely MAGICAL!!! And it is capable of 𝘢𝘣𝘴𝘰𝘭𝘶𝘵𝘦𝘭𝘺 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨⁣ ⁣ Your kids are 𝗡𝗢𝗧 your excusethey’re your 𝗿𝗲𝗮𝘀𝗼𝗻!⁣ A 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 mom is around longer and with better quality of life⁣ A mom who likes the way she looks feels better about herself and is 𝘩𝘢𝘱𝘱𝘪𝘦𝘳⁣ A mom who carves out daily time for herself (even if it’s 30 minutes) is in a 𝘣𝘦𝘵𝘵𝘦𝘳 𝘮𝘰𝘰𝘥⁣ When you show up for 𝗬𝗢𝗨, you show up for those you love so much better⁣ ⁣ ⁣ Taking care of yourself doesn’t mean “me first”, it means “me too” ⁣ ⁣ Self care is not selfish, it’s necessary ⁣ ⁣ Your struggle is not an excuse, it’s ammunition ⁣ ⁣ You can’t pour from an empty cup ⁣ ⁣ Self care is a divine responsibility ⁣ ⁣ Self care is how you take your power back ⁣ ⁣ You can’t be committed to your bullshit and to your growth; it’s one or the other ⁣ ⁣ ⁣ 𝗦𝗧𝗢𝗣 𝗠𝗔𝗞𝗜𝗡𝗚 𝗘𝗫𝗖𝗨𝗦𝗘𝗦⁣ 𝗦𝗧𝗢𝗣 𝗚𝗢𝗜𝗡𝗚 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗤𝗨𝗜𝗖𝗞 𝗙𝗜𝗫 ⁣ 𝗦𝗧𝗢𝗣 𝗦𝗛𝗢𝗥𝗧 𝗖𝗛𝗔𝗡𝗚𝗜𝗡𝗚 𝗬𝗢𝗨𝗥𝗦𝗘𝗟𝗙!⁣ ⁣ You wouldn’t allow your kids to show up half ass for themselves... ⁣ Don’t show up half ass for 𝗬𝗢𝗨⁣ @mealplanrescue @mr_bootcamp HERE IS WHAT I WROTE:   "Losing the baby weight is HARD" and "Your body is just NEVER the same after a baby"   Are 2 things I have heard over and over in the last 25 years I have been Coaching And It's Just Not True   Just like you can't get 9 woman pregnant and have a baby in a month...you won't do it over night....but when do the right way...with time and patience + the urgency to do the work...hell yeah we can make it happen   You can do it after 30 You can do it after 40 You can do it after 50 You can do it after 60 I've helped Mom's of all ages   You can do it after 1,2,3,4 babies... I've helped Mom's do it over and over   Stop saying you've tried everything Stop saying you've given it all you had   And start saying that your Transformation is a must instead of a should and let's make it happen DM for Details on how we can set up time to chat