Is this what you need to hear?

 

Hello Everyone - Happy Monday I hope you all had a GREAT weekend   I read some great words today and wanted to share   Just wanted to remind you guys, and myself, that improving our health and earning results is not an instant thing. It takes time. It takes consistent effort. It takes consistent focus. It takes the right tools. It takes a thousand little mental victories. It takes changing our habits. It takes doing the work. Doing it consistently. Not wavering. ...and most of all, BEING PATIENT... Think of it like this ... you can't bake a cake twice as fast by turning the temperature up twice as high, can you? No. You'd ruin the cake.   Remember this ... it will take time to earn the results you want. It can take your body roughly 8 weeks to adjust to a new program ... new routine ... new lifestyle... And we need to understand that, we need to be ready for that, and we need to keep putting one foot in front of the other ... because when we do, our results will be there. Most people quit before this point though... Don't.     So, whether you're in one of our programs or not ... know and remember that results take time.   Do everything you can as you take on each day...   Make one good decision at a time...   Keep moving, left foot, right foot...   And don't quit.   You CAN do this.   Happy Monday   Coach Rafael

3 Things You Can DO This Weekend To Stay On Track

 

Hello Everyone, Thank God It's Friday!! The weekend is here!!   And for some people...and opportunity to build momentum, and for others an opportunity to lose traction   So here are 3 Things You Can DO This Weekend To Stay On Track   #1 WATER- Make sure you drink all the water you are supposed to over the weekend...you can set your self back a lot by not drinking water. Water carries nutrients to all cells in our body and oxygen to our brain. Water allows the body to absorb and assimilate minerals, vitamins, amino acids, glucose and other substances. Water flushes out toxins and waste. Water helps to regulate body temperature.   #2 Protein - Keep protein intake high over the weekend...and an easy way to do it is with a Protein Shake...at home we like Level 1 it's easy to mix, taste good and cooks well Lais and Bri use it to make Protein Waffles....all the time You can get something like that here<<   #3 Workout - You have to keep moving...make some time to move...Seriously Don't complicate it...go for a walk...get on one of our Zoom workouts Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores   People complicate things to much, Keep It Super Simple...Train Regularly, Train Hard...Put in the time and the work....I love when people ask things like "what else can I do" or "is that it"....lol   You want to punish your body with a workout and expect overnight results and when it doesn't happen you think you are missing something...   It's like my 5 year old wanting to be an Adult...you have to put in the time   Get back to me on Monday if you did these 3, let me know if they help Get back to me on Monday if you didn't, let me know if you want to get on the path   And I will give you a Bonus 1   With a Program Like 75 Hard, your workout and your eating and your water are not negotiable, so no opportunity to fail   76 Days left in 2020...good time to start   Yesterday I sent an invitation to our PRIVATE group where we keep each other accountable https://www.facebook.com/groups/757728851305519/   There is nothing to buy...it is simply an accountability page   Something I can help with is Your Eating Program and your training program for those 75 days...if that is something you want help with   SO HERE ARE THE RULES OF THE PROGRAM You have to follow a Diet – No one has the same goals, so your diet must support your goals...again this is Something we can help with Two Workouts per Day – 1 has to be outside and both have to be at least 45 minutes...This is also something we can help with Drink 1 Gallon of Water per Day – Simple Read 10 Pager per Day – From a non-fiction book Take a Progress Picture Every Day – So you can see the progress at the end SUPER SIMPLE RIGHT   Wish you all a GREAT Friday   Coach   PS...here is a 5th one...Make sure you are putting good things in by eliminating the guess work...something like Kyani Sunrise helps keep it simple 22 ANTIOXIDANT SUPERFOODS FOR HEALTHY LIVING Searching for the perfect start to your day? Wake up with Kyäni Sunrise, a delicious blend of concentrated vitamins and minerals that tastes delicious on its own or mixed in with your favorite drink. Featuring 22 powerhouse superfoods, including the potent wild Alaskan blueberry, pomegranate, acai berry this special blend provides a convenient and effective way to supply your body with the antioxidant support it needs daily. Click Here to Order

End of The Year Announcement

 

Hello Everyone it's Thursday Do you remember October 1st I told you there were 92 days left   Well 15 days have passed and now we have 77 days...the days keep going   And either you own the day or the day owns you   Lais and I have been waiting for a little clarity when it comes the show dates for her competition and our fitness goals would look like. We have attempted 75 Hard a few times and with the back and forth on dates and cancellations, not that that is what that program is about, but we were not adherent to the program   So now we are 6 and 1/2 weeks out from the show...but more importantly 77 days from 2020 being over...   And honestly...I'm a little pissed I have finished this...so it's really bugging me...I hate not finishing things   But also...how are we going to close the crazy year???   So Lais and I had a 2 hour meeting this morning...and 1 of the things that came out of that meeting was how we wanted to close out the year   And what better way....with 77 days..to go 75 HARD!!!   So here we are....and I always think this is an AMAZING program for everyone to do at least once...   So here is my invitation to our PRIVATE group where we keep each other accountable https://www.facebook.com/groups/757728851305519/   There is nothing to buy...it is simply an accountability page   Now, something I can help with is Your Eating Program and your training program for those 75 days...if that is something you want help with   SO HERE ARE THE RULES OF THE PROGRAM You have to follow a Diet – No one has the same goals, so your diet must support your goals...again this is Something we can help with Two Workouts per Day – 1 has to be outside and both have to be at least 45 minutes...This is also something we can help with Drink 1 Gallon of Water per Day – Simple Read 10 Pager per Day – From a non-fiction book Take a Progress Picture Every Day – So you can see the progress at the end SUPER SIMPLE RIGHT   Any way...here is the video we made...in case you want to watch...how we will move forward with the program Wish you all a GREAT Thursday...   Wait...   I do want to say one thing...this is not my program but I do think it's great...it might be more than most people are willing to do...I get that and that's ok   Don't substitute...it's supposed to be hard   But...if you are interested in closing the year strong with your food and training, but 75 Hard does not appeal to you...reach how...let's build a program for you to close out 2020, anyway..here is the video   End of the year announcement (75 Hard)

How do you really get results?

 

Hello Everyone, it's Super Tuesday I hope you all had a GREAT holiday weekend, and for those that did not have  along weekend, hope you had a GREAT Monday   Last Friday we finally got confirmation the the Miami Show was on...and it is set to be something   As soon as I have ticket info I will share it, but block out Sunday November 29th   Last week I shared a Super Simple Explanation to how you get the results you are looking for...I hope you take the 2 minutes to read it and then apply it to your current goals   This Is Fitness This is how you build the body you want (and this applies to any goal) If you have ever been to one of my seminars or talks about contest prep or Nutrition This is my favorite analogy to explain The Process by   And this picture and the one after if you slide right are truly what you need to look at EVERY BRICK REPRESENTS A DAY but the cement that holds those bricks together are the actions you take every day   The cement mix and the water are food and the water you need to drink.   Mixing the cement is the workout.   Laying the brick down and the cement holding it are the days stacking on each other with the actions required.   Imagine if you laid each brick with just water   Imagine you laid the brick with just cement mix   It would not work...but you don't look at yours days and your efforts like that I don't know why...what Process allows you to skip steps and get the outcome you want. Now look at the house once it's built.   Bricks laid, cement has dried, panels are set, roof is in place...the foundation is there   ARE YOU DONE   IS THE HOUSE DONE   No, right?   The inside needs work...like you will.   We need to paint the house   And even once you finish that part of the process....   ARE YOU DONE   IS THE HOUSE DONE   No, right?   No you paint inside, decorate, furniture, accessories....   ARE YOU DONE   IS THE HOUSE DONE   No, right?   That house has to turn into a Home   How does that happen?   Day by day...just like you lay brick by brick   So even when you reach your ideal weight, your ideal body...you are not done But before worrying about accent colors in your living room and what dishes you want to set in your dining room   That house needs to get built...   That is where you are Today   1 Brick Cement and Water Gluing yesterday with today and tomorrow Lay down that brick today   #AttackTheProcess   Let me know if you got this   I hope you do     Now before I let you go   Our New Podcast Episode is up and this is one of the things we hope to do  more of   We had a chance to sit down with one of our clients and go over there journey, their process and you get to hear it in their words   Juan started working with us a little over a year ago...and he has done fantastic   He Attacked the Process...not the outcome...Brick by Brick, one day at a time   You can click on the link or picture below and watch the video and you can also listen to it on iTunes, iHeartRadio and Spotify here as well as our Facebook group: Facebook at  https://www.facebook.com/groups/980063509004884/   iTunes: https://podcasts.apple.com/us/podcast/lais-and-the-coach/id1357418127   iHeart Radio: https://www.iheart.com/podcast/256-lais-and-the-coach-53539629/   Spotify: https://open.spotify.com/show/61ogJYDnXTnT4Cjti7jPui   Make sure you like, comment and share...and most important...ask questions!   Lais and The Coach - Interview with Juan

-- 

New Transformation Tuesday and Some Highlights from our Workshop

 

Keeping it Super Simple.  Hello Everyone it's Super Tuesday aka Taco Tuesday It's So Cool To Share So Many Transformation Tuesday Pictures Every Week and this week we have more... All of them on my IG page here: @mr_bootcamp/ and on Facebook   But I have them below as well...   Funny I also just shared a post I wrote 2 years ago.. It will NEVER be old...it's the kind of thoughts people have when they see these Transformations....   "That's going to take to long" "That's to much food" "That's to much water" "I can't do that" "I can't list heavy weights, I don't want to get bulky" "I don't drink protein shakes, they make you big" - I can go on and on about all the things I hear people say about why they don't do something or another...truth is...those people also just don't get started or do anything... - Results are part of a PROCESS they take time. But once you get a little result, that builds momentum. She never imagined getting on stage and got in to the best shape she had ever been in. She didn't stop...she kept going.. Her PROCESS is not over... - Your process is not over...I think the biggest reason a lot of you don't do more is because some of the ideas you have about food and fitness are just not true... I challenge you to go out and get clear about some of those ideas and watch what happens       Are you ready to get started on your transformation?   Reach out   Coach mr_bootcamp/   PS..here are some of the highlights from our WBFF Workshop this weekend..just click on the video WBFF MIAMI OFFICIAL WORKSHOP 2020

Guess What's Happening In 90 Days???

 

Keeping it Super Simple.  Hello Everyone and Happy Monday!! If you read my welcome to October email...then you know we had 92 days till January 1st..well some days have gone and today it's only 88,but guess what happens in 90 days It will be Sunday January 3rd 2021...and most people will be starting the new diet or workout program that will finally fix everything   Sorry...if that is your plan, but it's not going to work and it's not going to work because if you know that today October 5th you need to make some changes and you are going to wait till then, will you are setting yourself up to lose...sorry again    I WROTE THIS ON FACEBOOK LAST YEAR AND IT IS STILL TRUE TODAY  #newyearresolutions  Let's do the opposite... Want to wake up this New Year a New Person  Let's do the opposite... Most people wait till the New Year to get started on their Goals  Let's do the opposite... Let's Start Now...and Give me the Next 90 DAYS...3-5 Days per week and some consistency... and Let's Start The New Year with a New You... January 3 2020 is in 90 DAYS... It can be a whole New You Let's Do The Opposite  I'm thinking of starting this project for a few people... If you are interested, let's talk #letsdotheopposite ---- So there you go...Let's Go All In For 90 Days and before you tell me that you can't because of the holidays and all the food, then you clearly don't understand or know what I do...   You can enjoy all of it...so if you would like some more info on what we can do Nutrition Coaching Our Virtual Workout Studio Virtual Private Training   Reach out...and if it's not with us but you still think it a good idea   Do It!!!!   The time is going to pass any way   and if you think this might help someone or might be just what someone needs, send it to them   Wish you all a GREAT week   Coach mr_bootcamp/