What Does ‘Weight’ Really Mean?

 

Hello Everyone, Welcome to December!! I want to use December to give you all some real, useful and applicable information, Not the fluff confusing sh*t that is all over the internet.    Have you ever stepped on the scale and felt confused?   Here’s the truth: most people don’t actually understand what their weight represents.   Your weight is the sum of muscle, water, bones, and fat in your body. So, technically, you could lose a leg and weigh less—but that’s not really what you’re aiming for… right?   Let’s break this down with a few REAL EXAMPLES to rethink what the scale really shows:   The Water and Broccoli Mystery: If you stepped on a scale holding a gallon of water, it would show you are 8 lbs heavier. If you held a 2 lb bag of broccoli, you’d weigh 2 lbs more.  But if you drank that water or ate that broccoli, would you panic about gaining weight? Probably not.    Yet we fear a slice of bread or a bit salt or sugar as if they’ll ruin everything. What does your perception of it say vs what is actually is?   The Pre-Workout vs. Post-Workout Dilemma: You weigh yourself before heading to the gym and then again after a sweat-drenched workout. The scale goes down, and you think, “I lost weight!” But what really happened? You sweat out water and burned glycogen (your muscles’ energy stores).  If you drink a bottle of water and eat a banana, the weight might come right back.  The real progress?  You’re getting stronger and fitter—things the scale can’t measure in one hour.     The Clothes and Shoes Trick: We’ve all been there: you weigh yourself at home in your pajamas and then again at the doctor’s office in jeans, a sweater, and boots. The scale shows 5 lbs more. Did you suddenly gain fat? Of course not. It’s just your clothes.    Food works the same way. Eating a meal might show an increase on the scale, but that’s just the weight of what’s inside your body—not fat gain.   Weight is complex, and the scale reflects so much more than just fat. It’s a snapshot of everything happening inside your body—hydration, digestion, muscle growth, and more.   Instead of fearing food or obsessing over every fluctuation, let’s focus on what truly matters: Building strength and muscle (Surface: because that’s what gives your body shape. Reality: Muscles are responsible for all movement in the body, including voluntary and involuntary movement, muscles contribute to energy metabolism and storage and so much more). Fueling your body so it performs its best. Losing fat sustainably while enjoying life—yes, bread, salt, pizza and even sugar and ice cream can fit into that plan. The next time you step on the scale, remember: it’s not just a number. It’s a reflection of your body in motion—a constantly evolving work of art.   If this mindset resonates with you, hit reply. Let’s chat about building a healthier, more realistic relationship with your weight or if you have questions about this...   Because you deserve more than fear and confusion—you deserve clarity and confidence..   Wish you all a Super Tuesday   Coach   PS:                                                   -

 

75 HARD....want to join us?

 

Hello Everyone... This is an odd time of the year for this...right?   Well, yeah. But that is exactly why it's perfect.   I've been talking about 75 Hard since I heard Andy announce it on his podcast March 19th 2019: https://podcasts.apple.com/us/podcast/75hard-a-75-day-tactical-guide-for-winning-the/id1012570406?i=1000431268030  or https://open.spotify.com/episode/1tDHTAgvqC6BVeHL9Fedha?si=dqZ4h8uITVObeE2K7ne-0w    Since then I have helped dozens of people complete it! And now it's your turn, and you will get to do it with us ;-)    But 1st, do you know how this even got started, 75 Hard?   Then you have to go back to this episode on March 5th https://podcasts.apple.com/us/podcast/redefine-impossible-ft-james-lawrence-with-andy/id1012570406?i=1000431104452  or https://open.spotify.com/episode/353KiWx5htELOYupQsl4sl?si=Wa4JQ64yRtWN3LrGflFKDw    I know, I know lots of listening...you want to hurry up and get to the point. That's exactly why you need to do this, context matters.   So, on this episode (which I am re listening to right now). On this episode it was the IRON COWBOY! The Iron Cowboy is James Lawrence, and his quest to complete 50 long-distance triathlons in 50 consecutive days across all 50 states.   WOW! and he did, but this conversation was the inception of 75 HARD.  It's inspired Andy. Think about how Hard 50 long-distance triathlons in 50 consecutive days across all 50 states is. This is not that.   But, it is Hard. What you should think about is the mindset required not to workout for 50 days, but to wake up every morning for 50 mornings and go finish an Iron Man Triathlon EVERYDAY   So, 75 HARD is a Mental Toughness Challenge built around fitness, personal growth and commitment.   Here is what is involved: You have to follow a Diet – No one has the same goals, so your diet must support your goals...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 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   They have a FREE APP you can use to track these 5 things here: https://44seven.app.link/sharing This is right from Andy's website: "I'm not in yet ... I'm still not sure because: I'll start when I am ready. That my friend, is your entire problem in life. You wait. You wait for the perfect time. You wait for the stars to align with Mercury in retrograde ... or something else crazy like that. The point is you wait ... and you don't do. Allow me to let you in on a little secret: There's never a perfect time. The stars never align. You'll never be ready. That's the point of 75 HARD ... to develop the toughness so that no matter what happens in your life, you have the mental fortitude to deal with it. So start ... execute.   What happens if I fail? It's simple, you start over on Day 1. I've had some say this rule can make people feel like a failure if they have to start over multiple times. Well ... here's the truth:   If you modify the program just to say you completed it, did you really succeed? No. That's the problem with your whole life ... you constantly modify your plans & goals so you can say you completed them. By doing that, you never achieve what you're actually capable of, and you'll end up feeling worse about yourself, because you know deep down you cheated.   You don't accomplish anything great by changing the rules in your favor just to check the box.   It seems like this would be difficult to sustain. EXACTLY! That's the point. You don't achieve what I'm talking about by doing the program for just a few days or a few weeks. I made this program 75 days, because that is how long it will take for you to develop these skills ... skills that will stick with you long after you've completed the program.   This isn't another temporary band-aid program that you're used to ... I'm talking about making PERMANENT & POSITIVE changes in the way you live your life.   I'm on the XYZ Diet Training Program, so I can't do 75 HARD. You my friend ... are wrong. You absolutely can do 75 HARD. I developed 75 HARD to run in-line with your current fitness program ... no matter what it is. I developed it to run in-line with your current diet program ... no matter what it is.   There's 2 workouts a day and I don't specify to you what to do there. So plug in the workout from your other program for one of the workouts. Then do another workout that day. Don't forget ... one of the 2 has to be outside. You have to follow a meal plan and again, I don't specify to you what to do there. So plug in a meal plan from any program for that." Lais and I are in.   Tomorrow is Thanksgiving   and Friday is Day 1 for YOU.   We have a Free Facebook group for everyone, we have used in the past: https://www.facebook.com/groups/757728851305519    Lais will start a Whatsapp group for daily accountability.   Why are Lais and I doing it? Simple, we have Goals and we want to lock in. On January 1st 2025 we will be on Day 35 of 75 Hard. Imagine finishing the year with that level of momentum? Imagine starting the year with the intention?   Most people quit their New Years resolutions on Week #2 of the new year, imagine walking into February with this kind of WIN?   WOW!   We just got off a goal setting call with Sophia, she is in. Lais is in, I'm in, Bri is in.   Are you in?   Let us know     Coach Rafael     PS...this is a great segway into the January Photoshoot. That is on January 18th. Goals, plans, purpose....Let's go people                                     -

 

Unlock Your Best Body Yet: The Bikini Prep Academy Difference

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What Makes the Bikini Prep Academy Different?

1. It’s Not Just About the Stage—It’s About YOU.
This program isn’t just for competitors. It’s for anyone who wants the look, confidence, and mindset of a champion—even if they’re unsure about stepping on stage. Whether you’re a mom looking to reclaim your best self, a professional balancing a demanding career, or someone just ready for a transformation, this is for you.

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The NXT LVL Transformation Blueprint ($997 value) is a step-by-step guide that covers every detail of your journey. From personalized training to mindset mastery, posing tips, and lifestyle adjustments, this is your roadmap to success.

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Transformation is tough, but you don’t have to do it alone. Gain exclusive access to elite coaches and a community of like-minded individuals who are all striving for their next level. Support, motivation, and accountability are just a click away.

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Transform Your Body & Get Stage-Ready with NXT LVL Beach Body Bikini Prep Skool!

Are you ready to achieve the ultimate beach body, prep for your first bikini competition, or take your fitness journey to the next level? If you’re serious about transforming your physique and want expert guidance every step of the way, we have the perfect community for you: NXT LVL Beach Body & Bikini Prep Skool!

Our Skool isn’t just a program; it’s a powerful, supportive community filled with resources, expert advice, and everything you need to reach your peak. Here’s a look at what’s inside and why joining could be the game-changer you’ve been looking for.

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What is NXT LVL Beach Body Bikini Prep Skool?

The NXT LVL Beach Body & Bikini Prep Skool is a unique community designed for anyone who wants to achieve a beach-ready physique, prepare for a bikini competition, or simply push their limits with a structured, high-quality program. Whether you’re a first-time competitor or looking for a major transformation, our Skool offers the guidance, tools, and support to get you there.

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What’s Inside the Skool?

When you join NXT LVL Beach Body Bikini Prep Skool, you’re getting access to high-value resources and a community that keeps you motivated and on track. Here’s what you’ll find:

1. Customized Transformation Blueprint

• Every successful transformation starts with a plan. Our Skool provides you with a personalized Transformation Blueprint that’s easy to follow and designed to maximize results. From workout routines to personalized meal plans, you’ll have a complete guide that adapts to your needs.

2. Live Strategy Sessions

• Each month, join exclusive live sessions with our expert coaches! These sessions dive into advanced training techniques, contest prep tips, and nutrition strategies that help you fine-tune your approach and make real progress.

3. The Ultimate Transformation Vault

• Our Skool’s Transformation Vault contains a vast library of videos, articles, and guides on training, nutrition, mindset, and posing. Think of it as your 24/7 resource for reaching your goals.

4. Macro Adjustments & Nutrition Support

• Nutrition is key to any transformation. In the Skool, you’ll receive guidance on setting and adjusting your macros for optimal results, along with tips on how to stay on track during social events or busy weeks.

5. Direct Access to Expert Coaches and a Supportive Community

• Being part of a community with like-minded individuals makes all the difference. You’ll get daily support, feedback from expert coaches, and motivation from others on the same journey. It’s a place to ask questions, share wins, and find the accountability you need to keep pushing forward.

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Who is NXT LVL Beach Body Bikini Prep Skool For?

If you’re ready to take action and see a real transformation, then NXT LVL Beach Body Bikini Prep Skool is for you! Whether you’re aiming for:

• Your first bikini competition
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We’re here to make your goals achievable and your journey unforgettable.

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2. Focused on Results: This isn’t just a program—it’s a roadmap. Every step is designed to help you progress, whether you’re working on conditioning, muscle-building, or posing.

3. Built for Your Busy Life: With structured resources, you’ll know exactly what to do at the gym or at home. And with nutrition guidance, you’ll stay on track even with social events, work, or a busy lifestyle.

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If you’re ready to transform, feel confident, and achieve your best, there’s no better time to start. Join NXT LVL Beach Body Bikini Prep Skool today and step into a community that’s committed to reaching the next level—together. Whether you’re stepping on stage, setting a new fitness goal, or transforming for yourself, we’re here to make it happen.

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How Much Protein Do You Really Need?

 

Hello Everyone, it's Super Tuesday Did you know that protein is like the building blocks for our muscles and bones? And just like building blocks, we need enough each day to keep our bodies strong and healthy—especially as we get older or when we work out! How Much Protein Do We Need? As we age, we actually need more protein to help keep our muscles and bones strong. Here’s a quick guide based on studies by experts like Brad Schoenfeld, Dr. Rhonda Patrick, and Dr. Gabrielle Lyon: For most adults: We need about 0.8 grams of protein per kilogram of body weight. For adults over 40: Studies suggest aiming for 1 to 1.2 grams per kilogram to help keep muscles strong as we age. For women: Women need just as much protein as men, especially to maintain muscle tone, energy, and overall health. That’s about 50–80 grams per day depending on weight and age. Protein Needs for Workouts and Muscle Building If you’re working out, especially strength training, you’ll want even more protein to build and repair muscles. Experts like Brad Schoenfeld suggest aiming for 1.6 to 2.2 grams of protein per kilogram of body weight for building muscle and recovery. Here’s how that looks: If you weigh 150 pounds (68 kg), aim for around 100 to 150 grams of protein daily when working out or building muscle.   Here’s how that looks on your Body: How to Get Protein – Even When Eating Out! It’s easy to get enough protein, even if you’re busy or eating out. Here are some options to keep in mind:   At Chipotle: Order a bowl with double chicken, steak, or beans for protein. Add some guacamole for healthy fats and veggies to keep it balanced. Double chicken or steak alone adds up to about 60 grams of protein!   At a Steakhouse: Go for options like grilled salmon, chicken breast, or a lean steak (like sirloin) with sides of steamed vegetables or a baked potato. A 6-oz. steak or grilled salmon fillet can provide around 35–45 grams of protein. Why Coaching Can Help Tracking your protein and figuring out what to eat can feel tricky, especially with social events, work dinners, or when eating on the go. That’s where Coaching comes in. We can help create a plan that includes options for restaurants, events, and life on the go so that you stay on track while enjoying yourself.   If you’re ready to find your best protein balance and reach your goals, let’s connect and create a plan for success!   To building a stronger, healthier you, Coach Rafael   P.S. Need more ideas for high-protein meals when eating out? We have 18 High Protein Recipes, along with our Daily LIVE Workouts and all the recording on SKOOL here: https://www.skool.com/nxt-lvl-transformation-1832/about                                                  -

 

The Election’s Over – Now It’s Time to Choose You

 

Hello Everyone and Happy Friday With all the election hype over, here’s the question that actually matters right now: Are you finally ready to invest in yourself? Because politicians may make all the promises they want, but the only person who can truly make your life better is you.   We’re heading into the last 8 weeks of 2024, and our 8-Week Sprint is designed to help you end the year strong. This program has already set up some of our members for incredible results, and I’m offering one final chance to get in.   One more reason to join today? I’m including a WORKOUT with this email before we start working together: a 500-calorie dumbbell workout you can try right now!. Here’s Your Free Workout: The 500-Calorie Dumbbell Burn All you need is a pair of heavy dumbbells, some determination, and about 45-50 minutes to torch calories and feel unstoppable: Warm-Up: 5 minutes of jumping jacks or high knees to get the blood pumping. Circuit (6-8 Rounds): Dumbbell Thrusters (15 reps): Full-body move for strength and cardio combined. Renegade Rows (10 reps per arm): Engages your core and back. Alternating Lunges (15 reps per leg): Builds strength and balance in your legs. Dumbbell Burpee Press (10 reps): Explosive move to elevate your heart rate. Russian Twists (30 reps): Great core exercise to finish each round. Rest: 60 seconds between rounds. Push yourself to move quickly while maintaining form. That’s it! Six to Eight rounds of this circuit will torch calories, build muscle, and leave you feeling unstoppable. Imagine if every workout was this effective. That’s what the 8-Week Sprint is about – delivering maximum results in the shortest possible time.   And with this last call, it’s down to you: Will you choose to make the rest of 2024 your strongest season yet?   Hit “Reply” or click this link  to grab one of the final spots in the 8-Week Sprint, and let’s close out the year with a win!     Coach Rafael   P.S. Next week will be 7 weeks until 2024, and you’ll have missed this window. Don’t leave your goals to chance – lock in your spot today and let’s get started!                                                 -

 

No Matter Who Wins Tonight... Are You Ready to Win for You Before 2025?

 

Hello Everyone Tonight, no matter who wins the election, one thing’s for sure: You have the power to decide your outcome for the rest of 2024.   Here’s the reality – politicians may promise change, but the only one who can guarantee a better you… is you.   Imagine walking into 2025, already feeling lighter, more energized, and ten pounds closer to your ideal self. Imagine starting the new year not with a resolution, but with real results. That’s what we’re offering.   Introducing: The 8-Week Sprint – Lose 10 Pounds Before 2025.   In this program, We’ll Coach you through simple, effective strategies to shed 10 pounds, boost energy, and feel amazing without crazy diets, endless cardio, or missing out on the holiday season. And here’s why it’s a no-brainer offer:   Why This 8-Week Sprint Works   Proven Strategy, Zero Guesswork – I’ll give you a customized roadmap that’s easy to follow, built for people with busy lives (yes, holiday plans included!). No fluff – just the exact steps that work.   High-Touch Coaching & Accountability – With direct access to me for daily support, motivation, and accountability, you’re getting what most programs never offer. We’re in this together, every step of the way.   Life-Changing Transformation Guarantee – If you stick with the program and aren’t feeling significantly better by 2025, I’ll extend your coaching for an extra month, totally free. That's how confident I am that you’ll see results.   And right now, this program is only $800 for 8 weeks – that’s $100 a week to start 2025 with confidence, results, and momentum. Imagine everything you’ll accomplish with that kind of head start.   But here’s the thing – I’m only taking 8 people. This keeps things personal and ensures you’re getting my best. Spots will go quickly, so if you’re ready to go all-in on you, don’t wait. "Are You Ready to Bet on Yourself?"   Hit reply or click this link to grab your spot before they’re gone. Let’s make sure you’re ringing in the new year with results that stick!   To better you, Coach Rafael     P.S. Next week, you won’t have 8 weeks left until 2025. Time doesn’t wait – so why should you? Secure your spot now by clicking here, and let’s make sure you’re already feeling the results by New Year’s Eve.                                         -