That moment became the foundation of how we Coach today. Most people believe that getting in shape means giving up the things they love—nights out, dinners, or even a glass of wine. But what if that mindset is exactly why most people fail?
Here’s how to transform without sacrificing the moments that make life enjoyable:
Stop Thinking in 'All or Nothing'
The biggest mistake? Thinking you have to be perfect. One meal won’t ruin your progress, just like one workout won’t give you abs.
Instead of cutting everything out, balance what you love with what you need.
➡ Ask yourself: How can I make this meal or event fit into my plan instead of feeling guilty about it?
Plan Ahead (But Be Flexible)
If you know you’re going out for dinner or drinks:
Adjust your earlier meals to leave room.
Prioritize protein to balance carbs and fats.
Stay hydrated by drinking water between cocktails.
➡ It’s not about deprivation—it’s about intention.
Prioritize Protein & Movement
When your social life picks up, focus on two key things:
Protein: Keeps you full, helps maintain muscle, and balances indulgences.
Daily Movement: Even if you miss the gym, aim for 10K steps or a quick workout to stay consistent.
➡ Progress isn’t about perfection. It’s about momentum.
Give Yourself Permission to Enjoy Life 
The people who succeed in fitness aren’t the ones who never eat out or have a drink. They’re the ones who learn to balance real life with their goals.
➡ Would you rather make slow, steady progress you can maintain—or extreme progress you can’t sustain?
The Bottom Line
Getting in shape should add to your life, not take away from it. If your plan forces you to say no to every event, dessert, or drink, it’s not a plan—it’s a prison.
Reply to this email: What’s 1 thing you thought you had to give up to get in shape?
Let’s create a plan that works for you.
– Coach Rafael
P.S. Ready to stop letting fitness feel like a chore? Let's find your balance.
or go without dessert 
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