Hello Everyone and Happy Sunday
Are weekends setting you back? Time for a perspective shift!
If you’re locked in from Monday to Thursday but
going off track from Friday to Sunday, here’s the reality:
Weekly: 4 days making progress, 3 days undoing it.
Monthly: 16 days pushing forward, 12 days pulling back.
Yearly: 208 days building results, 156 days breaking them down.
Would you accept 50/50 effort in your career, relationships, or finances? If not, why would your health and fitness be any different?
Consistency is everything. It doesn’t take weekends off.
This doesn’t mean restriction. It means alignment with your goals:
Plan your meals & workouts like you do during the week.
Enjoy treats in moderation—without losing focus.
Stay active—even a walk or a quick workout keeps momentum.
It’s not about perfection; it’s about showing up for yourself every day.
Reverse Engineer Your Memorial Day
Transformation
Fast-forward to Memorial Day Weekend. Picture yourself standing in front of the mirror, feeling lean, strong, and confident.
What do you see?
What do you feel?
What would it mean to show up like that—fully in control, proud of what you’ve built?
Now let’s reverse engineer how to get there.
Step 1: Define Your Outcome
Write down your goal. Be specific. Not “I want to get in shape,” but “I want to drop X pounds, fit into X size, or feel X way.”
Step 2: Map Out the Process
You have 13 weeks. That’s 90+
opportunities to train, fuel your body, and stay accountable. Focus on consistency over intensity. Small, daily habits create the biggest results.
Step 3: Build Your Weekends for Success
If you’ve been stuck in the Monday-Thursday grind, Friday-Sunday relapse, it’s time to break that cycle. Your plan should fit your life, not the other way around.
What’s Your Non-Negotiable?
- Your meals: Are you tracking, prepping, or winging
it?
- Your workouts: Are you prioritizing movement on weekends?
- Your mindset: Are you mentally committed or just hoping?
Step 4: Commit to The Blueprint
What it takes to transform?
These are my six guiding principles:
諸 (harmony) – Balance in life, training, and nutrition.
道 (path, way) – Your journey is unique. Walk
it with purpose.
力 (strength, power) – Physical and mental resilience.
識 (knowledge, awareness) – Educate yourself and take ownership.
夢 (dream, vision) – Set
goals that push you beyond comfort.
感 (gratitude) – Appreciate the process, not just the result.
This Weekend, Show Up for Yourself
You already know what
to do. The real question is—are you going to act on it?
Take 5 minutes today and write down your Memorial Day goal. Then, plan one thing you’ll do this weekend to stay consistent.
The results you want are waiting. Your move.
Talk soon,
Coach Rafael
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