The END of An Era

 

Hello Everyone and Thank God It's Friday This email is an interesting one...I hope you read it   On Tuesday I made a tough decision...after discussing it over and over  We had some disagreements with our Landlord at 2420 W 78th st and because it's important to be transparent...I shared the story with our current members...and announced we would be packing up our gym and turning in the keys   I believe our lives are controlled by decisions and we made one     Now....let make sure we keep all our cards on the table The Physical location of The Workout is closing but we are very open The Workout is more than just the gym Our Virtual Studio is Launching next week Zoom Workouts Are On! Nutrition Coaching is On! Contest Prep is On! Posing Coaching in On! Private Fitness Coaching on Zoom is on! MORE COMING SOON! So today I am officially announcing it....   September 11th....19 years ago I was in Jersey City just across the Hudson River watching something I thought was impossible  and today I'm sending an email I was not ready to send nor did I think I would need to   But everything happens for a reason, and everything happens the way it has to   Today I wanted to share some cool memories....I can't share all of them over the last 14 years...but years a few pictures AND FINALLY YESTERDAY BEFORE I TURNED IN THE KEYS   SO WHAT'S NEXT? Right now the answer is business as usual...It's Friday I am in touch with all my Nutrition Coaching clients and Contest Prep clients like I am everyday We have a Zoom workout at 6:30pm   Tomorrow we start the Virtual Glute and Core Workshop (reach out to Lais or email me if you would like a spot) We are going to crank this one up!!!!   SO WHAT'S NEXT FOR THE GYM? A few people asked...and I don't know yet Was not prepared to make this decisions this week   But...2020 makes it 25 years I have been doing this and 2020 makes it 14 years I have been doing it on my own the way I want   Not looking to make any changes...I still have a lot of people to help, lives to change and bodies to transform   Stay with us on IG https://www.instagram.com/mr_bootcamp/ I will be sharing more content   We have WBFF shows coming up and more and more thing     We are just getting started!!     Thank you to EVERYONE that has ever come to our gym     At the end what I do is for you....it fills me...but it's for you     Happy Friday   Coach Rafael   PS...emails won't stop, blogging won't stop...stay tuned as I take you on the next part of this chapter

Labor Day Weekend Schedule and Our Newest Episode

 

Hello Everyone and Happy Friday This will be an interesting Labor Day weekend   We are OPEN today for our regular 5pm workout and on Zoom at 6:30pm   Tomorrow morning is the Last Day of the Glute and Core Workshop, both Virtual and In Person...and we have our 9am Workout as well as the 10am Zoom   Then we will be off for the rest of the weekend   Monday we will ONLY have the ZOOM workout at 10am Tuesday we will be back at 10am on ZOOM and will have a full line up   OUR LATEST PODCAST EPISODE IS UP and you can watch on Youtube  or on our on Facebook page at  https://www.facebook.com/groups/980063509004884/   You can also listen  https://www.iheart.com/podcast/256-lais-and-the-coach-53539629/  https://open.spotify.com/show/61ogJYDnXTnT4Cjti7jPui  https://podcasts.apple.com/us/podcast/lais-and-the-coach/id1357418127    Make sure you comment, like and share ;-)   We have also had a lot of people reach out for the NEXT Glute and Core...and the in person one has 2 or 3 spots left   Virtually we have a lot more room ;-) If you are interested in the virtual one, make sure you reach out and let us know   Oh....want something good to eat this weekend...try this: Here’s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal.   What You Need Serves 8 2lbs boneless, skinless chicken thighs 3 bell peppers (any color), thinly sliced 1 yellow onion, thinly sliced 1 (4oz) can green chiles, chopped (I use mild!) 1 (14oz) can diced tomatoes 1 (16oz) jar green salsa 4 cloves garlic, minced ¼ cup cilantro, chopped plus more for garnish 1 Tablespoon ground cumin 1 Tablespoon chili powder 1 Tablespoon fajita seasoning 2 teaspoon sea salt ½ teaspoon black pepper Large lettuce leaves Avocado, sliced Instructions 1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours. 2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy! Nutrition One serving equals: 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.     Ok....have a GREAT weekend...I will be back with a workout for you to try at home     Coach     Lais and The Coach - Can you believe it's September

LOSING WEIGHT VS. LOSING FAT (A Must Read Throwback)

 

Pay attention to all of this... + A little Throwback Thursday I first sent this EXACT email in 2017.... Here we are 3 years later...still answering the same thing...and now more people that "UNDERSTAND" but can't let go...so let's see if today I can bring one or 2 more people to this side of the fence   ...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. - 1️⃣ 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! - 2️⃣ 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 that happens a lot...yep..and our Nutrition Coaching is about more than just a new diet because so many things influence how you eat and what you eat   But truthfully there are only so many hours in a DAY and I work hands on with all my clients...My clients are in California, Chicago, New York, Atlanta, all the way in Cyprus, Central Florida + all the ones here in South Florida...and I can only work with so many..   And every so often I have an opening...Well..I have news...I have 3 and while some people think they can join anytime or this is some kind of promo.. Well that's cute...if you think that's the case...go ahead and sign up...you will notice there is no where you can do this ;-)   So these 3 spots will go...and of course it has to be something I can help with... If interested...or if you know someone interested ....reach out...I'm sharing here via email 1st   Send any questions my way   Coach Rafael   PS... The Glute and Core ...1st 6 spots for the in person were taken yesterday...look at what it's all about in the video below Glute and Core Workshop (Last one of 2020)

I F'd 75 Hard...Now What Do I Do

 

Happy Monday Everyone So We started 75 HARD July 20th when we got back from Dallas and it was going GREAT   So many days in a row...plenty of days I was tired and busy..but I got it done!   Then Saturday...I mismanaged my time...I let go of my schedule ...I let outside circumstances dictate how my day was going to play out and I messed up on my workouts...and that led to messing up on my food   That led to to much flexibility on Sunday afternoon and night time ...and I'm talking double cheese burgers and pizza + no workout time...   And with errands today,I literally didn't stop until I pulled up to the gym at 4:59 pm ....after a delicious lunch ;-)   Just like that 34 Days of 2 a day workouts (that's more than 68 workouts) and solid eating got interrupted and momentum shifted    So when I tell you it will happen to you, believe me it will, when I tell you I understand...I understand   So what am I going to do?   1st let me tell you the 68 workouts worth of work were still done...I didn't lose that...and 3 days is not going to erase that...but if you don't catch it...it's easy to go the other way   So what's next...Simple...I start at Day 1 Again...   Yes...Day 1...those are the rules of the program...if you mess up and any of the things you need to do...you start again..   and the idea behind that it to learn how to keep a commitment with yourself and make it non-negotiable ...make it a MUST not a SHOULD   So here it is   DAY 1 for me is tomorrow...and this time Lais and Bri are joinging...and so are a few other people   We have a Group ONLY for people participating here:  https://www.facebook.com/groups/757728851305519/   You can join the group for accountability...and if you would like help with your training and food...that's something we help with ;-)     SO THE RULEZ...if you missed them from above or have NEVER heard of it   It's Simple....NOT EASY...you need to do 5 things every day for 75 days:   1. Follow your diet...that means anything Low carb, high carb, zero carb, carnivore, vegan...etc If you are working with me...Follow your plan + print it, save it stay in touch with me....just follow your plan.. with all the flexibility and balance I create for you...Simple....NOT EASY...    2. TWO Workouts per day, they must be at least 45 minutes and one needs to be outside. You can run walk, lift weights, yoga, Pilates, anything If I have mapped out your workouts...I will map out your 2nd workout as well Simple....NOT EASY...   3. Drink A Gallon of Water ...EVERYDAY.. Simple....NOT EASY...   4. Read 10 Pages Everyday...Simple....NOT EASY...   5. Take a Progress Picture Everyday...Simple.......NOT EASY...   NOW...WE HAVE A DEADLINE...WE NEED TO DO WHAT WE DO The Rules of 75 Hard Are....if you miss ANY of these...you start again   Simple....NOT EASY...     IF YOU ARE IN WE START TOMORROW...AGAIN     Coach

Our Show Is Back!!!

 

Hello Everyone it's Thursday This one has been on hold for a while but we finally found our way to it   In this Episode we talk about a few different topics and we talk about some of the things that are coming...really cool stuff   Remember you can watch on YOUTUBE below   on Facebook at  https://www.facebook.com/groups/980063509004884/   And you can listen to it here:   SOUNDCLOUD https://soundcloud.com/rafael-moret-1/lais-and-the-coach-we-are-back   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 importantly...ask questions!     Have an AWESOME Thursday   Coach Rafael Lais and The Coach The Show is back

My Brother is Getting Deployed to the Middle East

 

It's Super Tuesday aka Taco Tuesday aka Transformation Tuesday Hey Everyone!!!   Lot's of names for Tuesday huh.. So you have seen us posting lots of Transformation pictures lately on Social Media...yeah we have have!   We have helped lots of people transform and we are proud of that and most important we are proud of them!!   So if you see our post on https://www.instagram.com/mr_bootcamp/ or on Facebook...like them...comment on them...congratulate them (it's not easy) and if it inspires you...let us know...let them know!   We just got back from Tampa/Orlando...if you follow Lais or me...you may have seen some of the pictures...My brother Mike is a Flight Medic in the Air Force, and is on call and will be deployed any day between now and mid September until sometime in January and May of next year...so we went to spend sometime up there and if he is still in town we will head up at the end of the month again...   Which brings me to my next point...if you didn't see my post or most importantly READ it...   This NEW virtual options...makes sure we can stay connected with you. Yesterday we delivered a class as we were driving back down...but we have done it from hotel rooms, we did it in Dallas...and we can and will continue to do that and more.. Our Virtual Glute and Core workshop is a great example of what I am talking about.... If you missed the post you can read it on IG here <== and if you want to see it on Facebook click here <==    If you are interested or curious about our Virtual Training or Zoom workouts we have Morning group classes at 10am Mon-Sat and we have Evening classes at 6:30pm Mon-Fri We have our Virtual Glute and Core and we have Private Coaching available   We are having Zoom consultations and check ins...everything Virtually no matter where you are and no matter where we are   Hope all that makes sense... If you have questions about any of it let me know   Enjoy Taco Tuesday   Coach Rafael   PS What is that Kyani thing you see us take? It's Super Simple  Wild Alaskan Blueberry (The King of Fruits) and the 21 additional Superfoods are found in Kyäni Sunrise. Kyäni Sunrise contains superfoods including Pomegranate, Red Raspberry, Amla Berry, Acai Berry, and much more, which provides Kyäni Sunrise with an amazing spectrum of rich-colored, vitalizing nutrients that provide incomparable health benefits It is a complete source of Nutrients...it's liquid, taste great and at home it's our go to for the last 7 years...I trust it enough and it is safe enough that Lais had it during her entire pregnancy and it's been my choice for Jr since he has been 1 You can order online or get more info here <<==   We also have single servings at the gym ;-)