The 16-week transformationWhat we'd do if you were our client.
A free, recorded session where Lais Villamur and Coach Rafael Moret walk through the exact steps they take every client through: getting clear on the goal, eating enough, keeping the foods you love, and adjusting one thing at a time. No stage required.
Watch the replayFree. Tonight, if you want.
Your details go only to Lais & The Coach.
What's in the replay
Plan it like a road trip.
"I want to lose weight" is like saying "I want to go on a road trip." Where are you going? Once you know, you can work backward: how far, how much gas, where to stop. Here's the route the replay covers.
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Before day 1
Pick a real destination
A number on the scale isn't clarity. Is it the jeans that don't fit, a two-piece at the pool with your kids, or the blood work you keep putting off? That's the goal. The pounds follow.
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Weeks 1–3
Find out where you are
Log a normal day: what you eat, what you drink, how much you move, and how weekends differ. Two or three extra bites a day, like finishing your kid's plate, add up to a lot over 28 days.
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Weeks 1–3
Eat enough before you eat less
A calorie deficit means eating less than you need. Most people skip that last part. If you're already under-eating, your body slows down to match, and cutting more stops working.
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All 16 weeks
Keep your non-negotiables
Ice cream, a glass of wine, your coffee exactly how you like it: they all have a value, so build them into the plan. Cut a food you love and it comes back later, and so does the weight.
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All 16 weeks
Build lean muscle
Muscle is what makes you look toned and firm. It burns more calories at rest, so you get to eat more, and it protects your strength and quality of life as you get older.
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Every week
Read the trend, not the day
The scale is bone, water, fat and muscle added together. Sleep, stress and salt move it every day. Watch the weekly trend, side-by-side photos, or the jeans you're trying to fit into.
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Weeks 8–12
Go plateau to plateau
Your body adapts to good habits too. When progress stalls, change one thing, and you choose which: 15 more minutes of walking, or the nightly ice cream. Never everything at once.
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Weeks 13–16 and after
Finish strong, then keep it
Like the last day of a road trip, the final stretch may ask a little more. After that, what got you there keeps you there. Life will happen along the way. The only way to fail is to quit.
Myths we take apart
You've heard these before.
Most people who aren't where they want to be aren't eating enough.
Your choices compound over time, and your body adjusts to them. You can adjust them back.
It isn't easy to get that big. A tight, toned look takes a small amount of muscle.
A bad night's sleep or a stressful day shows up as water, not fat.
Who it's for
Most of our clients never step on stage.
The stage photos get shared the most, but they're a small part of who Team NXT LVL coaches. This replay is for any goal.
- Fit into the jeans in your closet
- Wear a two-piece at the pool with your kids
- Stop dreading your blood work
- Take the stairs without getting winded
- Like your arms in photos
- Or yes, step on a WBFF stage
"You didn't really lose it. You kind of misplaced it for a little bit."
Lais & The Coach, on crash diets
"I'm not giving up my wine and I'm not giving up my dessert."
Lais, on her first contest prep
"The recipe isn't the magic. The magic is in the application."
Lais & The Coach
Your hosts
Lais & The Coach
Rafael Moret
30+ years of coaching. Builds each client's training and nutrition plan and reads the data every week.
Lais Villamur
Mom, unschooling parent and WBFF Bikini Pro, now preparing for her 12th show. Proof that prep can fit a real life.
Real people. Real results.
From the team.
Team members' own before-and-after cards. Individual results vary by person, starting point and time.
Start with clarity.The rest is the route.
Get the free replay and the steps Lais & The Coach use with every client. Watch it tonight and start on Monday.
Send me the replay