Your #NXTLVL Friday Game Plan: One Meal, One Workout, One New Episode
Hey Everyone
Let’s make one thing clear —
We don’t diet. We live.
And that means fueling your body, challenging your limits, and showing up even on a Friday when most people are already in “start again Monday” mode.
So here’s your NXT LVL Friday Formula:
1 Meal | 1 Workout | 1 Message
#NXTLVL Lunch: Grilled Chicken Taco Salad
This isn’t just another “clean meal” — it’s a flex.
Flavor-loaded
Macro-friendly
Built for real-life energy
What’s in it:
Grilled chicken breast
Romaine + cabbage mix
Black beans
Corn
Pico de gallo
Light shredded cheese
Lime crema or Greek yogurt-based dressing
Crushed tortilla chips for crunch (yes, really)
Tag us in your version — we want to see that #NXTlvlLunch in action.
Workout of the Week
(Functional • Usable • Challenging • Measurable • Energy Producing)
Warm Up:
10 Heel Raise
10 Squats
10 Good Mornings
10 Jumping Jacks
3 Rounds
CORE WORK:
Rocking Plank (Up and Down) 10 Reps - 10 Sets
Strength
Bent Over DB Rows x6 Heavy Reps
4 Rounds
“4x4 EMOM Grinder”
Every Minute on the Minute x 16 mins
Min 1: 10 Dumbbell Deadlifts
Min 2: 12 DB Thrusters
Min 3: 10 Burpee to Alt. Lunges
Min 4: REST (but not too long )
→ Rating: (Energy guaranteed)
This workout isn’t for punishment — it’s proof that your body can do hard things. Measure your reps, feel your power, and walk away feeling like a damn machine.
NEW: Lais and The Coach (Episode Drop)
We’re back — and we’re not holding back. Welcome to the UNFILTERED ERA of Lais and The Coach.
In this explosive kickoff to Season 13, we talk:
Why we left our home and lived in 35 Airbnbs and 15 hotels
What coming full circle taught us about life, purpose, and alignment
How to question everything you’ve been told about “how it’s supposed to be”
The dangers of comfort, routine, and tradition (aka peer pressure from dead people)
Why most people never truly change — and how YOU can
And what’s next for this show, our mission, and YOU
Your move:
Choose one thing from today’s formula and go all in.
No waiting for Monday.
No starving to see results.
No ghost coaching.
We don’t follow plans — we build lifestyles.
Let’s get it.
Coach
P.S. Hit reply and tell me which part of today’s formula you crushed — meal, move, or mindset. I wanna know.