The 90 Day Rebuild: Why This Isn’t Just Another Fitness Challenge

 

Everywhere you look, there’s another 30-day shred, 6-week slim down, or 12-week transformation plan. And let’s be honest… most of them leave you right back where you started—frustrated, burned out, and wondering if lasting change is even possible.

We built The 90 Day Rebuild inside our Skool community to be the antidote to that cycle.

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Why 90 Days?

Ninety days is long enough to break old habits, build new ones, and actually see your body change—but short enough to stay focused and excited. It’s not about overhauling your entire life overnight. It’s about stacking small wins, daily, until momentum takes over.

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What Makes This Different?

Here’s how The 90 Day Rebuild stands apart from every “cookie cutter” program:

1. Real-Life Flexibility

Forget six meals of tilapia and broccoli. Our nutrition approach is structured, but it bends to real life. Whether you want tacos, ice cream, or a glass of wine, you’ll learn how to fit it in without derailing progress.

2. Simple, Sustainable Training

You’ll do one structured workout per day + a 30-minute walk or cardio. That’s it. It’s challenging, but realistic for busy parents, professionals, and anyone with a packed schedule.

3. Daily Accountability

Inside Skool, you’ll have daily check-ins, live Zoom workouts, and a private community that makes sure you don’t disappear. This isn’t a PDF you download and forget—it’s a system that keeps you engaged.

4. A Proven System, Not Just Another Plan

Plans end. Systems evolve with you. The Rebuild isn’t about perfection—it’s about progress that sticks long after the 90 days are done.

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Who Is This For?

The 90 Day Rebuild was built for real people with real lives:

• Moms who want their confidence back.

• Men who feel like they’ve lost their edge.

• Anyone who’s tired of trying and failing on fad diets or endless “challenges.”

If you’ve ever said, “I’ve tried everything and nothing works for me,” this system is your reset button.

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Ready to Rebuild?

Everyone wants the after photo. But the after photo doesn’t come from hoping, wishing, or waiting. It comes from putting in the work with the right system.

👉 Click here to take a look inside The 90 Day Rebuild Skool

This isn’t another challenge.
It’s your comeback.
And it starts now.

Friday Fuel: Momentum, Podcasts & What to Watch 👀

 

Hello Everyone, Happy Friday!! It’s Friday and before you roll into the weekend, I want to drop something on you: momentum matters more than motivation.   That’s why we’re always creating conversations, content, and little nudges to help you keep pushing forward… not just in the gym, but in life.   This week on Lais and The Coach, we’ve got two powerful episodes:  Jennifer from Edge Fitness: from hospice nurse to gym owner, she’s proof that it’s never too late to pivot, transform, and build something sustainable.  Watch here    Paul Dillett: WBFF founder and IFBB legend. We go deep on some of the worst advice he got while bodybuilding, respect gone for old school bodybuilding legends, stories from 90's bodybuilding and more. If you missed it, catch up here.  Watch here   And because it’s the weekend, here are a few Momentum Tips to carry you through:  What to Watch: Pick ONE show or documentary that makes you think bigger (and don’t binge it. just one episode) including Lais and The Coach.  What to Listen To: A podcast that feeds your mindset. You can start with ours  but mix in something that stretches your perspective.  What to Do: Choose one small challenge: 10k steps, an extra set in the gym, or even reading 10 pages, that sets you up to start Monday already ahead.   Remember: these little reps build the momentum that compounds into transformation.   Let me know what you’re watching or listening to this weekend, I’m always curious what fuels other people.   Here’s to stacking wins, Rafael & Lais   P.S. Don’t just “catch up later.” Momentum starts today. Watch the new episodes and old episodes here: https://www.youtube.com/playlist?list=PLBmw8bYTOKOj1WOLnxm5lFBiYXSrY7WBt                                                              -

 

What Supplements is Lais taking right now?

 

Hey Everyone This is an interesting topic...mostly because Lais is both a sceptic and doesn't really like supplements.   But Lais like RESULTS...and not just weight loss Results...she wants lifestyle results.   We decided we are going to record a podcast episode about this and more supplements.   So, what I want to do is tell you what she is taking now, why she is taking it and what the supplements do...and if it's something you want to try, each supplement has a link to order. 1st V-DAILY Promotes gut health, digestion, tissue repair and nutrient absorption V-Daily - The Foundational Wellness Multinutrient What makes it unique? V-Daily delivers a complete blend of non-synthetic vitamins, minerals, amino acids, probiotics, and superfoods to support energy, digestion, and whole-body wellness every day. Three power benefits: Supports daily nutrient needs for energy and immunity Promotes gut health, digestion, tissue repair and nutrient absorption Encourages mental clarity, hydration, and hair skin nail health Who needs it? Individuals with a busy lifestyle or inconsistent diet Those seeking consistent daily nourishment and balance Anyone wanting to boost vitality, digestion, and mood naturally You can order here <<< 2nd PHORMULA 1 - CLEAR The perfect clear whey protein powder for anyone looking for a light, fruity, and juice-like alternative to thicker milkshake-style shakes and typical protein drinks. Whether you need protein post-workout, before hitting the gym, or throughout the day ... Phormula-1 Clear delivers clean, high-quality protein.   With only 6 ingredients, Phormula-1 Clear protein powder is an ultra-clean, clear whey protein isolate that’s easy to digest. It’s designed to fuel your fitness goals without weighing you down.   Each serving of this clear protein powder provides a powerful 22g of clear whey protein isolate with 0g of carbs, fat, or sugar! Phormula-1 Clear is an ideal choice for recovery, muscle growth, or simply increasing your daily protein intake. • Refreshing, Juice-Like Flavor  • 100% Gluten-Free  • Lactose-Free  • Soy-Free  • Nut-Free  • Dye-Free  • Non-GMO  • 0g Sugar You can order and try it here <<< VITALAGE COLLAGEN Vitalage Collagen - The Glow & Mobility Blend What makes it unique? This collagen blend combines hydrolyzed peptides with gut and tissue-supporting nutrients to restore skin elasticity, strengthen joints, supports microbiome health and internal radiance. Three power benefits: Supports healthy joints, skin, and connective tissue Promotes elasticity and visible signs of aging Encourages gut repair and internal tissue strength Who needs it? Individuals noticing skin dullness, joint tightness, gut imbalances or hair/nail changes Those seeking graceful aging and beauty from within Anyone looking to support recovery and structural integrity You can order here <<< TE DETOX   Tea Detox - The Gentle Cleaner and Gut Soother What makes it unique? Tea Detox blends soothing herbs like Chamomile, Marshmallow Root, and Mallow Leaf to gently support the digestive system, relieve occasional bloating, and encourage bowel regularity. Three power benefits: Gently supports digestion, detox, and colon health Helps reduce bloating and digestive discomfort Promotes lymphatic flow and hormonal balance Who needs it? Individuals experiencing occasional constipation or sluggish digestion Those wanting a gentle, soothing daily detox ritual Anyone seeking regularity and lightness without harsh cleanses You can order here <<< PRIMAL QUEEN Primal Queen, it's core idea is to reintroduce the incredible nutrient density of organ meats.   Primal Queen, is specifically formulated to address key areas of female wellness, such as hormonal balance, sustained energy, and vitality.   Here’s a breakdown of what makes this approach unique: The "Like Supports Like" Philosophy: The formula includes bovine ovary and uterus. The nutritional principle here is that consuming these organs provides the specific building blocks and peptides that can help nourish and support the corresponding systems within your own body. A Powerhouse of Nutrients: It features grass-fed beef liver, often called "nature's multivitamin." Liver is one of the most concentrated sources of essential nutrients like Vitamin A for immune function, Vitamin B12 for energy production, and highly bioavailable heme iron to combat fatigue. Energy and Detoxification Support: The inclusion of beef heart and kidney adds another layer of benefits. Heart is a rich source of Coenzyme Q10 (CoQ10), which is crucial for cellular energy, while kidney provides selenium and B vitamins that support detoxification pathways and thyroid health. Purity and Quality: The supplements are sourced from grass-fed, pasture-raised cattle in New Zealand. This ensures the product is free from hormones, pesticides, and GMOs, delivering a clean and high-quality source of nutrition. You can order here <<< People, there are so many supplements...so many are great and so much is crap. And with all the advancements...there are hormones and hormone therapy, peptides, stem cells, and all kinds of bio hacking things you can do.   NONE of it works without the basics, and lots of it can help the basics.   Not sure if you all would want more info on this or less info on this...but I figure I'd share.   Send any questions my way     Coach                                                                             -

 

These are the good ol’ days… don’t miss them.

 

Happy Friday Everyone When I think back to our Bootcamps and our first gym, I can’t help but smile. Those were the “good ol’ days.”   This picture is from August 2011, during our 7:45pm Class.   The funny thing is… back then, we didn’t realize it. We were just showing up, training, building community, and living life. We didn’t know that years later, we’d look back and say: man, those were the days.   But here’s the truth: right now you are living in the good ol’ days. We often romanticize the past as simpler, more enjoyable, more connected. That’s nostalgia. But psychologists call it “Good Old Days Syndrome.” It tricks us into thinking the past was better than the present.   The reality? The moments you’re living right now are the ones you’ll miss later. So the real question is: how do you make sure you’re enjoying them today and that you’ll still be around to remember them tomorrow?   Here’s what I do (and what you can start doing right now): Train hard. Get strong AF. Strength pays off 10x in the future. Enjoy it now, but know that being strong later is priceless. (Join us for group Zoom workouts, or Lais and I can coach you 1-on-1 depending on schedules.)   Eat with intention. Build meals that support your goals, lifestyle, and personal preferences. We love a great dinner experience, but we balance it. That’s how you enjoy today and protect tomorrow.   Cover the basics with supplements. My Blood Pressure & Cholesterol Stack → Here’s the one I use Lais’s Anti-Aging Stack → Check it out here   Sleep like it matters. Because it does. Most people don’t actually get the kind of restorative, recharging sleep their body needs. A little extra effort here goes a long way in ensuring that today’s “good old days” don’t come at the cost of tomorrow’s health.   Bottom line? Don’t wait to look back and say “I should have.” when now you "could be" Take care of your body, your habits, and your energy now because today is the day you’ll one day miss.   I challenge you to take the NXT 117 days, that is what is left in 2025, to take the BEST care of yourself. Better than you ever have and watch what happens...   I wish you all a GREAT WEEKEND   Coach Rafael                                                           -

 

Momentum > Motivation — our NEW PODCAST is live

 

Hey Everyone

​We are 3 weeks removed from WBFF Worlds in Miami and this New Episode of Lais & The Coach is live. If you’ve ever tried to judge WBFF by bodybuilding rules, this one will change how you see the sport and how you approach your own goals.

Watch This Episode on YouTube: https://youtu.be/oVb7su6ZjIA 

 

What you’ll get in this episode

WBFF ≠ Bodybuilding: Why mixing the rules is like using baseball stats to ref a basketball game and how that mindset mistake derails your progress.

 

Fashion x Fitness: Registration night, Media Day, runway production, and the artistry behind show-day physiques.

 

Momentum over motivation: A practical way to stack small wins so you don’t keep “starting on Monday” forever.

 

Your next target: Our Momentum Weekend (Oct 18–19) to lock in habits, mindset, and forward drive whether you’re stage-bound or lifestyle-focused.

 

Hit play, then reply and tell us your biggest takeaway: https://youtu.be/oVb7su6ZjIA 

—
Rafael & Lais
Lais & The Coach

 

P.S. Don’t miss my interview with IFBB legend Paul Dillett we dig into Olympia takes, prep truths, and the WBFF vision. 

Watch here: https://youtu.be/P1rEEyiYcvY 

 

P.P.S. Quick access:
Quiz → https://www.whatisyourtransformationtype.com/
Coaching → https://contestprepcoach.com/