🦃 Pre-Thanksgiving HIIT Workouts - Stay on Track with Our Exclusive Dumbbell Routines!

 

Hello Everyone Happy Day before Thanksgiving   With Thanksgiving just around the corner, we understand that maintaining your fitness routine amidst the holiday preparations can be challenging. That's why we're excited to bring you an exclusive Pre-Thanksgiving Day gift – two invigorating HIIT workouts using just dumbbells! Beginner Dumbbell HIIT: Perfect for those just starting their fitness journey, this workout is designed to get your heart pumping and your muscles working. It's a fantastic way to kickstart your fitness goals or stay on track during the Thanksgiving festivities. **Warm-up:** 1. Jumping jacks - 2 minutes 2. Arm circles - 1 minute 3. Jog in place - 2 minutes **Workout:** Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit 3 times. 1. **Dumbbell Squats:**    - Stand with feet shoulder-width apart, holding a dumbbell in each hand.    - Lower into a squat, keeping your chest up and core engaged.    - Push through your heels to return to the starting position. 2. **Dumbbell Lunges:**    - Hold a dumbbell in each hand, step forward with your right foot, and lower your body until both knees are bent at a 90-degree angle.    - Push off your right foot to return to the starting position, then switch legs. 3. **Push-ups with Dumbbell Rows:**    - Get into a push-up position with a dumbbell in each hand.    - Perform a push-up, then row the right dumbbell to your hip.    - Repeat the push-up and row with the left dumbbell. 4. **Dumbbell Bent Over Rows:**    - Hinge at your hips, keeping your back flat, and hold a dumbbell in each hand.    - Row the dumbbells to your hips, squeezing your shoulder blades together. 5. **Mountain Climbers:**    - Start in a plank position with a dumbbell in each hand.    - Drive your knees toward your chest in a running motion. 6. **Russian Twists:**    - Sit on the floor, holding a dumbbell with both hands.    - Lean back slightly and twist your torso, touching the dumbbell to the floor on each side. **Cool down:** Finish with 5 minutes of light stretching, focusing on the major muscle groups used in the workout. Advanced Dumbbell HIIT: For our seasoned fitness enthusiasts, we've crafted a challenging routine that will push your limits and leave you feeling accomplished. Elevate your heart rate and engage multiple muscle groups with this advanced workout, ensuring you stay on top of your game.   **Warm-up:** 1. Jump rope - 3 minutes 2. Leg swings - 2 minutes 3. High knees - 2 minutes **Workout:** Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit 4 times. 1. **Dumbbell Thrusters:**    - Hold a dumbbell in each hand at shoulder height.    - Lower into a squat, then explosively stand up, pressing the dumbbells overhead. 2. **Renegade Rows:**    - Start in a plank position with a dumbbell in each hand.    - Row the right dumbbell to your hip, then the left dumbbell. 3. **Dumbbell Box Jumps:**    - Hold a dumbbell in each hand, stand in front of a sturdy box or bench.    - Jump onto the box, landing softly, then step back down. 4. **Burpee with Dumbbell Deadlift:**    - Perform a burpee, then grab a dumbbell and perform a deadlift at the bottom of the movement. 5. **Dumbbell Push Press:**    - Hold a dumbbell in each hand at shoulder height.    - Dip at the knees, then explosively press the dumbbells overhead. 6. **Lateral Jumps:**    - Place a dumbbell on the floor horizontally.    - Jump laterally over the dumbbell, landing softly on each side. **Cool down:** Finish with 7-10 minutes of dynamic stretching and deep breathing exercises to aid recovery. Both workouts are versatile, requiring only a pair of dumbbells, making them ideal for home or gym settings. Whether you're a beginner looking for a fresh routine or an advanced fitness enthusiast seeking a challenge, these workouts cater to all levels. Remember, consistency is key, and these workouts are a fantastic way to stay committed to your fitness journey during the holiday season.   40 DAYS UNTIL 2024 Starts...   The year is coming to an end.   Ask yourself - has your life substantially changed from last year?   Did you do what you wanted to do in 2023?   Did you get on the path to getting in fantastic shape and amazing health?   If your answer is no, realize this: The absolute worst thing you can do today, is tell yourself you'll fix it next year.   Because if you do let yourself off with that excuse, guess what?   Next year will be just like this one.   You need to make the change TODAY   Project: ME is a great way get working on a Program and build momentum in 2024.   =>> Click Here for 6 Week Project Me   These are some of the top picks for Black Friday Deals: Apple Watch Series 8 w/ GPS (was $399, now $329) Samsung The Frame 65-inch 4K TV (was $2,000, now $1,600) Breville Smart Oven Air Fryer Pro (was $400, now $320) Dyson V15 Detect Extra Cordless Stick Vacuum (was $800, now $600) Urban Outfitters Macy Platform Bed (was $1,000, now $500) That Apple watch workout tracker will only be useful if you are working out   =>> Click Here for 6 Week Project Me   Wishing you a healthy and happy Thanksgiving celebration!   Coach                                         -

 

Weigh yourself everyday from today till...

Hello Everyone, it's Super Tuesday Most people don't have the best relationship with the scale, and yet most people want the number on the scale to be in their favor.   People do all kinds of things to make the number change Cleanses, detoxes, pills, teas, shakes, you name it, people do it   And then it changes, and then it goes back...   Seems like a bad strategy, but people keep doing it.   We have our clients weigh in every day, not because you are going to lose weight every day, but because we want to track trends...we want to see what makes your weight shift from day to day   Let me show you some of our most recent Transformations, since it is Tuesday. Now, Imagine you weigh yourself everyday from today until December 31st, are the things you plan on doing going to set you up to get the outcome you want?   If the answer is NO, then you might want to STOP for a second...and think about what we have been saying. The MOST important project you will ever work on, is YOU.   We all tend to put ourselves on the backburner, for work, kids, family or just honestly a bad routine that you can't snap out of.   That's why we are calling it Project: ME   This program is Super Simple and available to anyone anywhere and you get: Custom 6 Week Meal Plan to follow and how to navigate around the holidays and all the festivities  Personalized Workout that you can follow at home or the gym regardless of where you workout Our Accountability plan Recipe e-book with videos, so your food isn't boring or tasteless And most important weekly feedback and interaction with us It's a great way to get started working on YOU It's a great way for anyone that fell off the get back on It's a great way to test yourself   You can click here to sign up for Project: ME   And for those of you that really want to make some headway...Try it. Weigh yourself everyday. Track it...want to go a step ahead, also track what you are eating. Also track your water. Track your sleep if possible, and of course...if possible any hormonal or gut fluctuations.    That is what we do, we track everything for you...and then figure out what you can do next to keep your body moving in the right direction towards your goals.   I hope that helps, I hope it makes sense.   It's Taco Tuesday...Who's having Tacos?     Coach                                             -

 

🔥 BLACK FRIDAY FITNESS EXTRAVAGANZA! 🔥

 

 Unleash the Best Version of YOU with Our Exclusive Black Friday Deals! 

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 3. 2-DAY IMMERSION - IGNITE YOUR FITNESS FIRE!

Ready to supercharge your goals in just 2 days? Join Lais and I for an Immersive Experience that includes intense workouts, personalized nutrition guidance, mindset building, and unforgettable social outings. This is your chance to build unstoppable momentum towards your goals – grab your spot now and soar to new heights!

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Look at these, all down more than 20lbs

 

It's Super Tuesday Everyone This is NOT uncommon...over the years I have helped lots of people drop 20lbs, 30lbs, 50lbs and more.   More importantly in a way they can keep it off.   Today I want to share a story, that has happened too many times.    But this time is happened to 2 different people at the same time!   A few weeks ago, months ago at this point I was on a Zoom consultation with someone that said they were tired of starting and stopping, losing and gaining weight and that they were serious about finally committing to their fitness. Then they said "how fast can I lose 20lbs?"     I said "It depends" ...because it always does.  The Secret Diet and The Magic Workout ONLY work when you are doing the work. Having eggs, flour and a cake recipe in hand don't guarantee you will mix any of it and bake a cake.   How fast can you commit to follow the plan that will get you there and how long can you stay consistent with it...that factors into how long it will take.   Same day, later on in the evening, a friend came to us and said "Ok, Ok, I know I know what you said...and how I have to be patient, and how it takes time, but I know myself and if I don't see results fast I get discouraged"    I said "I understand, I heard a similar story earlier today...that is not a good idea but I tell you what...if you do just these 2 things every day and don't change anything else, for the next 2 weeks you will see your weight shift"     Neither of them followed through, neither of them did what I said, and neither of them got an outcome. Any outcome.   And that becomes the thing, "fast" is what everyone wants, but most are not willing to act "fast" and do everything that needs to be done "fast" and usually looking for a "faster" and "easier" way is what they gravitate towards and as history has shown, they end up where they started if not further behind.   So, who is ACTUALLY going fast?   Here are a few text messages I have gotten recent, as recent as this weekend: Listen, I hear you...most people want the number on the scale to change and don't care about any logic or reason.   Cool   We all have Goals, some people want to go to the moon, jump out of planes, climb mountains...Your Goals are yours.   But to go to the Moon, you will need a rocket, to jump out of plane you will need a plane and to climb a mountain you will need a mountain.   To lose weight permanently there are also things you will need to do.   Key words if you missed them "permanently" and "need to do"   Look at Monica who competed this past weekend   1st Picture is in 2017...Continues to improve every year You don't need to compete or step on stage, but you do need a bigger goal and a better approach. Our 6 Weeks to the New Year Slim Down program with Lais is a great place to start or jump start. https://www.soyouthinkyouwanttocompete.com/6-weeks   And I know I know, it's "the holidays" and most people say they will start after the holidays, but take a look at the 2 stories I shared, they never started.   In 6 weeks, you can be 6 weeks ahead or 6 weeks behind...the time will pass anyway.   Your takeaway from this should be to stop waiting for everything to "be right" and stop trying to go "fast" ...Start...just start, and then don't quit. That is the fastest way.     Hope you have a Super Tuesday aka Taco Tuesday   Coach Rafael     PS...over the weekend Lais shared with the team that I am semi-retired. Truth is I am not taking a lot of clients, unless they are someone I have worked with in the past or referred. However Black Friday I will have a cool opportunity for 1 or 2 people to go on a 6 month Coaching journey. It will include everything I do + 1 or 2 Private Zoom Coaching sessions every week for 6 months, be on the lookout                                           -

 

6 Weeks to the New Year Slim Down Program

 

𝟔 𝐖𝐞𝐞𝐤𝐬 𝐭𝐨 𝐭𝐡𝐞 𝐍𝐞𝐰 𝐘𝐞𝐚𝐫 𝐒𝐥𝐢𝐦 𝐃𝐨𝐰𝐧 𝐏𝐫𝐨𝐠𝐫𝐚𝐦!

Are you ready to transform your body and embrace a healthier, happier you?
Look no further! Our 6 Weeks to the New Year Slim Down Program is designed to help you shed those unwanted pounds, boost your confidence, and get you in the best shape of your life before the new year arrives.
Your Blueprint to get on track Achieve Your Dream Body Before the New Year!
Click on this link for more details

https://www.soyouthinkyouwanttocompete.com/6-weeks

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Workout Wednesday X3

 

Hello Everyone and Happy Hump Day I have 3 things for You today, 1st since it's Hump Day why not start with a Glute Workout:   Warm-up (5-10 minutes): - Jumping jacks - Bodyweight squats - Leg swings (front and side) - Hip circles   Glute Workout: 1. Glute Bridges:   - Lie on your back with your knees bent and feet flat on the floor.   - Lift your hips toward the ceiling, squeezing your glutes at the top.   - Lower your hips back down without touching the ground and repeat.   - Perform 3 sets of 15-20 reps.   2. Donkey Kicks:   - Start on all fours (hands and knees) with your wrists aligned under your shoulders and knees under your hips.   - Keeping your knee bent at a 90-degree angle, lift one leg toward the ceiling, engaging your glutes.   - Lower the leg back down without touching the ground and repeat.   - Perform 3 sets of 15-20 reps per leg.   3. Side-Lying Leg Raises:   - Lie on your side with your legs straight and stacked on top of each other.   - Lift your top leg toward the ceiling, engaging your outer glutes.   - Lower the leg back down without resting it on the bottom leg and repeat.   - Perform 3 sets of 15-20 reps per leg.   4. Lateral Band Walks:   - Place a resistance band around your thighs, just above your knees.   - Stand with your feet hip-width apart and bend your knees slightly.   - Take small steps to the side, maintaining tension on the band throughout the movement.   - Walk to one side for 10-15 steps and then return in the opposite direction.   - Perform 3 sets of 20 steps (10 steps each side).   5. Bulgarian Split Squats:   - Stand facing away from a bench or elevated surface, about 2 feet away.   - Extend one leg behind you and rest the top of your foot on the bench.   - Lower your body into a lunge, keeping your front knee aligned with your ankle and your back knee hovering just above the ground.   - Push through your front heel to return to the starting position.   - Perform 3 sets of 12-15 reps per leg.   Cool Down (5-10 minutes): - Hamstring stretch - Quadriceps stretch - Hip flexor stretch - Child's pose   Try this Fried Rice Recipe Here's an easy and delicious Chicken or Beef Fried Rice recipe that you can prepare at home. This recipe serves 4 and is customizable to your preference for chicken or beef. Feel free to adjust the ingredients based on your taste and dietary requirements.   **Ingredients:** - 2 cups cooked jasmine rice (preferably cooled) - 2 tablespoons vegetable oil - 2 boneless, skinless chicken breasts (or 1/2 lb beef sirloin), thinly sliced - 3 cloves garlic, minced - 1 cup mixed vegetables (such as peas, carrots, and corn) - 2 eggs, lightly beaten - 3 tablespoons soy sauce - 1 tablespoon oyster sauce (optional) - Salt and pepper, to taste - Green onions, chopped, for garnish - Sesame seeds, for garnish (optional) **Instructions:** 1. **Prepare the Rice:**   - Cook jasmine rice according to package instructions. For best results, use leftover rice that has been cooled in the refrigerator for a few hours or overnight. Cold rice helps to keep the grains separate during stir-frying. 2. **Cook the Chicken or Beef:**   - Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.   - Add the sliced chicken or beef, season with salt and pepper, and stir-fry until cooked through. Remove the cooked meat from the pan and set aside. 3. **Cook the Vegetables:**   - In the same skillet, add the remaining 1 tablespoon of vegetable oil.   - Add minced garlic and stir-fry until fragrant, about 1 minute.   - Add mixed vegetables and cook until they are tender yet still slightly crisp. 4. **Scramble the Eggs:**   - Push the vegetables to one side of the pan and pour the beaten eggs into the empty space.   - Allow the eggs to set for a few seconds, then scramble them gently until fully cooked. 5. **Combine Ingredients:**   - Add the cooked rice to the pan and mix it with the vegetables and eggs. 6. **Season the Fried Rice:**   - Drizzle soy sauce and oyster sauce (if using) over the rice and mix well to ensure even coating.   - Return the cooked chicken or beef to the pan and stir-fry everything together until well combined and heated through. 7. **Garnish and Serve:**   - Taste and adjust the seasoning with salt, pepper, or additional soy sauce if needed.   - Garnish the fried rice with chopped green onions and sesame seeds, if desired. 8. **Serve Hot:**   - Transfer the fried rice to serving plates or bowls and serve hot. Enjoy your delicious homemade Chicken or Beef Fried Rice!   Feel free to add more vegetables, such as bell peppers or broccoli, to enhance the nutritional content and flavor of your fried rice. Enjoy your meal!   AND LAST UP TODAY!!!   Creamy Peanut Butter Banana Protein Smoothie This delightful smoothie combines the richness of peanut butter, the sweetness of bananas, and the goodness of Level 1 Protein from 1st Phorm. It's a perfect blend to kick-start your day or refuel after a workout.   **Ingredients:** - 1 scoop Level 1 Protein powder (You Can Order it Here) - 1 ripe banana, peeled and sliced - 2 tablespoons natural peanut butter - 1 cup unsweetened almond milk (or your preferred milk) - 1/2 cup Greek yogurt - 1 tablespoon honey (optional, for added sweetness) - 1/2 teaspoon vanilla extract - 1/2 cup ice cubes - Optional toppings: sliced banana, crushed nuts, or a sprinkle of cinnamon Instructions: 1. **Prepare Your Blender:**   - Ensure your blender is clean and ready to use. 2. **Add Ingredients:**   - In the blender, combine the Level 1 Protein powder, sliced banana, peanut butter, almond milk, Greek yogurt, honey (if using), vanilla extract, and ice cubes. 3. **Blend Until Smooth:**   - Blend all the ingredients on high speed until the mixture is smooth and creamy. If the smoothie is too thick, you can add a splash of additional almond milk and blend again until you reach your desired consistency. 4. **Taste and Adjust:**   - Taste the smoothie and adjust the sweetness if necessary. You can add more honey if you prefer a sweeter taste. 5. **Serve and Enjoy:**   - Pour the smoothie into glasses.   - Optionally, top the smoothie with sliced bananas, crushed nuts, or a sprinkle of cinnamon for added texture and flavor. 6. **Enjoy Your Protein-Packed Smoothie:**   - Grab a straw and enjoy your delicious and nutritious smoothie packed with protein, potassium, and healthy fats.   This smoothie is not only tasty but also provides a good balance of protein, carbohydrates, and healthy fats, making it an excellent choice for a quick and satisfying meal or snack. Feel free to customize the recipe by adding spinach or kale for a nutritional boost or adjusting the ingredients to match your taste preferences.   Coach Rafael P.S. Our 6 Weeks to the New Year Slim Down Program with Lais is Live! Ready to transform your body before the new year? Don't miss out on our exclusive 6 Weeks to the New Year Slim Down Program, featuring expert guidance from Lais and a supportive community. It's your chance to make a real change! **Sign Up Now!** Click Here                                         -