How to Get in Shape Without Giving Up Your Life

 

Fitness Should Fit Your Life—Not Take Over It When Lais asked me to help her prepare for her first bikini competition, she had one concern: "I want to do this, but I don’t know if I want to give up drinking wine  or go without dessert ." My response? "You don’t have to."     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.                                                       -

 

1 Workout, 2 Quotes and 3 Videos (all inside 😎)

 

Hello Everyone and Happy Friday In today's email I want to share 1 Workout, 2 Quotes and 3 Videos   A WORKOUT: WARM UP Cardiovascular exercise 1 mile (run, jog, walk, bike) --  MOBILITY Shoulder Circles  (3 Sets of 15 Reps forward and back) --  STRENGTH Stranding Overhead Press ( 5 Sets of 3 Reps 80% of 1 set rep or as heavy as you can with what you have) --  CONDITIONING (30 min circuit)  Pull ups or TRX Rows (Good Mornings if no equipment) (20 Reps)  Dips (15 Reps)  Pushups (15-20 Reps)  As many rounds as you can in 30 Minutes   COOL DOWN: 10 minute walk TWO QUOTES: I. "Nearly everything awesome takes longer than you think. Get started and don't worry about the clock."   II. "In theory, consistency is about being disciplined, determined, and unwavering. In practice, consistency is about being adaptable. Don't have much time? Scale it down. Don't have much energy? Do the easy version. Find different ways to show up depending on the circumstances. Let your habits change shape to meet the demands of the day. Adaptability is the way of consistency."   THREE VIDEOS: I did one of those trendy challenges: Wish you all a Great Weekend...   Let me know if you try the workout, if the quotes hit home or if you watch the videos     Coach Rafael                                                                       -

 

Consistency Doesn’t Take Weekends Off

 

Hey Everyone

​Let’s have a real conversation about one of the biggest obstacles to achieving your goals: weekend inconsistency.

 

Here’s the reality: if you’re following your meal plan and training program Monday through Thursday, but going off track Friday through Sunday, you’re working hard only to undo your progress.

 

Consider this:

•  Weekly: 4 days on, 3 days off.
•  Monthly: 16 days moving toward your goals, 12 days moving away from them.
•  Yearly: 208 days building progress, 156 days breaking it down.

Imagine applying this level of inconsistency to other areas of life—your career, relationships, or personal growth. What results would you expect?

 

Now ask yourself why your health and fitness should be any different.

 

Here’s the truth:
You can’t out-train or out-supplement inconsistency. Consistency is the key to creating lasting results, and that means showing up for yourself every day—even on the weekends.

 

This doesn’t mean you can’t enjoy yourself. It means having a plan that fits your lifestyle without throwing away your progress.

 

How to set yourself up for success this weekend:

• Plan ahead. Know what’s coming, whether it’s a dinner out, social event, or downtime at home. Adjust meals or workouts earlier in the week to stay aligned with your goals.
• Be intentional. If you’re indulging, do it mindfully and in moderation. Remember, a treat shouldn’t turn into a trend.
• Keep moving. Even a simple walk or quick bodyweight workout helps keep your momentum strong.

Every choice counts, not just Monday through Thursday. The effort you put in daily will compound into the results you want.

 

Let’s make this weekend count. Show up for yourself, and the results will follow.

 

You’ve got this.

 

Coach

 

PS...I know most people want to say, "you don't understand, I have a lot going on" this Saturday Jr has his 1st Karate Tournament of the 2025 season, Lais and I discussed our food and training for Saturday yesterday, we planned ahead since it will be Day 62 of 75 HARD. Then Sunday we are at a workshop in Tampa, last Saturday we had our Photo Shoot, Sunday we were at a posing workshop also in Tampa and it was move out day...we did 75 Hard through that, through New Years, through Christmas and through every life thing that has not stopped because we have health goals. We just choose to do things different.

 

Supplements and Tools for Your Path to the NXT LVL 💪

 

Hello Everyone, It's Super Tuesday Guys...DAY 58 and Going! I often reflect on the lessons I’ve learned from books I'm reading and New lessons from the New Books like Unreasonable Hospitality, The Four Agreements, and The Revenge of the Tipping Point.    Pair those lessons with the NXT LVL Blueprint principles—Harmony (諸), Path (道), Strength (力), Knowledge (識), Dream (夢), and Gratitude (感)—and it’s clear that creating a life you love is about aligning your tools and actions with your vision.   Today, I want to share some tools and supplements that can help you along your journey. Whether you’re building strength, fueling your dreams, or seeking balance, these recommendations are designed to simplify your path and amplify your results.. The Foundations: Fuel, Strength, and Harmony Cleanse and Detoxify with Vital Health A healthy body starts from the inside out. I’ve been using TeDetox and V-Organex from Vital Health to support digestion, boost energy, and detoxify my body naturally. These supplements are incredible for restoring balance (諸) and keeping you on your path (道).  Order TeDetox and V-Organex here   Fuel Your Day with Level-1 Protein and Bars Life is busy, but that doesn’t mean you have to sacrifice nutrition. Level-1 Protein Shakes and Level-1 Bars are the perfect solution for high-quality protein that’s easy to prepare and tastes amazing. They’re designed to keep you on track whether you’re at home, at work, or on the go. Perfect for supporting your strength (力) and dreams (夢).  Level-1 Protein Shakes  Level-1 Bars   Simplify Meal Prep with ICON Meals Meal prep doesn’t have to feel like a chore. ICON Meals makes it easy to stay consistent with chef-prepared meals delivered right to your door. These are perfect for anyone who wants to save time while staying aligned with their fitness and lifestyle goals. This service allows you to focus on gratitude (感) and harmony (諸) while fueling your body with the right nutrition.  Order ICON Meals here The Bigger Picture: Building Systems, Not Just Goals If there’s one thing I’ve learned from books like Greenlights by Matthew McConaughey and Be Useful by Arnold Schwarzenegger, it’s this: success doesn’t come from chasing motivation—it comes from building systems. A strong system means you’re not relying on willpower alone.   These tools—Vital Health supplements, Level-1 Protein, and ICON Meals—are part of that system. They make your life easier, your goals more achievable, and your path clearer.   When you combine these resources with the NXT LVL Blueprint principles, you create an unstoppable force of harmony, strength, and gratitude in your daily life. Your Path Forward What’s one area of your life you can simplify this week? Maybe it’s meal prep, adding a daily detox, or committing to a new fitness goal. Take one step forward, and let these tools help you on your path (道).   If you have any questions about these products or need guidance in creating your system, reply to this email—I’m here to help.   Let’s make this week effortless, impactful, and aligned with your NXT LVL vision.   Strength and Gratitude (力 & 感), Rafael   P.S. If this email resonates with you or you know someone who would benefit from these recommendations, feel free to forward it to them. Let’s spread the power of the NXT LVL Blueprint!                                                                 -

 

Delicious S'mores Protein Recipes

 

S'mores Energy Bites

Servings: 10 (1 Serving = 2 Energy Bites)
Total Time: 8 Minutes

INGREDIENTS:

1 Cup Peanut Butter
2 Scoops 1st Phorm Level-1 Chocolate Marshmallow Protein Powder
1/3 Cup Honey
1/2 Cup Graham Cracker Crumbs
3/4 Cup Oats
1 oz Chocolate Chips
1/2 Cup Mini Marshmallows

DIRECTIONS:

For this recipe, you'll need:

• Medium Mixing Bowl
• Mixing Spoon
• Ice Cream Scoop or Big Spoon
• Storage Container

1. Mix all ingredients in a medium-sized bowl.

2. Using an ice cream scoop, shape the ingredients into 20 evenly-sized balls.

3. Put the bites into a container and store them in the fridge until ready to eat.

MACROS PER SERVING:

Calories: 177
Protein: 9g
Carbs: 20g
Fat: 8g
Fiber: 2g

Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App

Take Back the Driver’s Seat: Your Health, Fitness, and Transformation Await

 

Hello Everyone It’s Transformation Tuesday – and today, I want to share something powerful. Let’s talk about taking control. Not just over your health or fitness, but over how you live. Right now, you have an opportunity to rewrite the story you’ve been telling yourself about what’s possible. Transformation Isn’t About Perfection; It’s About Progress Most people think transformation is about rigid meal plans, endless workouts, and sacrificing everything you enjoy. It’s not. Transformation is about alignment – making decisions that match the vision you have for your life. It’s about designing a lifestyle that works for you, not against you. What Makes Our Program Different? This isn’t just another program. It’s an experience that’s designed to guide you, empower you, and meet you where you are. Custom Nutrition – That You’ll Actually Enjoy No "one-size-fits-all" meal plans here. Instead, we design your nutrition around the foods you love (yes, even tacos and wine), so eating doesn’t feel like a punishment. Workouts That Work for Your Life Whether you have a fully equipped gym, just a few dumbbells, or zero equipment, we’ll create a plan that fits your schedule and lifestyle. Daily Coaching and Accountability You’re not doing this alone. With constant access to us via text and email, you’ll have the support you need to stay on track, adjust when needed, and never feel stuck. Flexibility for Real Life Life isn’t perfect, and your plan doesn’t have to be either. Whether it’s a vacation, a family dinner, or a crazy week at work, we’ll adapt to keep you moving forward without guilt or stress. What Happens When You Take Control Taking control isn’t just about weight loss or looking better – though those are certainly amazing outcomes. It’s about: Waking up with energy to tackle your day. Feeling confident in your clothes and your skin. Knowing you’re showing up as the best version of yourself – for you and those you love. Reclaiming your time and energy instead of wasting it on diets or plans that don’t work. An Inspiring Truth “Your potential isn’t determined by what you’ve done. It’s determined by what you’re willing to do next.” – Unknown   Right now, you have a chance to take the next step toward the version of yourself you’ve always dreamed of becoming. A Tangible Takeaway Here’s a quick exercise to help you get started today: Write down your why. What’s the reason you want to transform? Identify one small action you can take today – drink an extra glass of water, schedule your workout, or prepare a healthy meal. Commit to that action. Let’s Do This Together This is your time. Your opportunity to show yourself what you’re capable of. Your chance to rewrite your story.   If you’re ready to take the wheel, reply to this email or [click here to schedule a consultation]. Let’s build your personalized plan and make this transformation one that lasts a lifetime.   Because you deserve it. Here’s to your transformation, Coach Rafael                                                                             -