Kurt Rawlins Online Fitness Coaching

Something is coming this week that’s going to change how you think about coaching.

I’m not giving discounts. I’m giving you tools that actually help you lose weight faster, shipped straight to your door.

Details drop tomorrow. DM or comment “ALL IN” to get first access.

No one told me I can’t switch sides after 45.

Three years ago I got poison ivy bad enough that I couldn’t train for six weeks.

Six weeks. No lifting, nothing.

And when I came back? Maybe lost a little muscle. Strength was basically the same. Two or three weeks in I was right back where I’d been.

Now, I’ve been training for 30 years. That’s what made the comeback that fast — years of consistency buy you the ability to miss without it costing much. That’s the whole point of building a base.

But muscle memory is real, and your body doesn’t forget what you’ve built because you missed a month.

So you don’t need to work out on vacation. You don’t need to hunt down a hotel gym at 6am on a trip you saved up for. You don’t need to spiral because you got sick, or your kid got sick, or work went sideways for three weeks.

The people who stay lean and strong for decades aren’t the ones who never miss. They’re the ones who don’t quit after they miss.
They get right back on board when the opportunity arises.

“I already know what to do.”

Then why hasn’t it worked in the last two years? 🤷🏻‍♂️

Honestly not trying to be mean 😂. Just…think about it.

You know the general stuff — protein, lifting, walking, sleep. That’s on every fitness page on this app. Where it falls apart is the specifics. Where do you start? Cals? Protein? Fiber? How do I craft meals that work for me, with travel, weekends, work, kids? Which exercises am I doing? Sets? Reps? Why? When do we change, and why? How do I know if I’ve plateaued? How do I modify for injuries, pre-existing conditions and different training environments?

So every Sunday you rebuild the whole thing from scratch. New plan, new split, new macros you saw on a reel. Eighteen ideas from eighteen different sources, mashed into something that was never designed to work together.

Maybe it kind of works.

But what’s more likely is you get 2-3 weeks in, nothing is changing - and your throw in the towel for a different mish-mash strategy and just keep repeating this cycle.

STOP ✋

You’re burning all your willpower figuring out what to do, and there’s nothing left over for doing it.

Clarity is what you need.

The women who get results with me didn’t suddenly find more motivation. They stopped guessing.

Comment SYSTEM and I’ll show you what an actual plan looks like.

1. All-or-Nothing Mindset⁣
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Too many of you have the “all in” or “completely off the rails” mentality. One slight derailment from the plan, and you’re done - you give up. You overeat, feel like crap - and then eat more to feel better. The key? Right. Back. On. One unhealthy meal is nothing. Dust yourself off, and Right. Back. On.⁣
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2. Lack of Consistency⁣
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You may have great weeks - but it’s hard for you to string together several months - let alone a year of effort into a healthy regimen. Unless you’re sick or traveling - there are no more excuses. Your training sessions should be a non-negotiable appointment in your calendar.⁣
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3. Extreme Restriction⁣
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This will only lead to binging later. Yes, you need to sacrifice, but not in an extreme way. Save room for occasional treats several times per week for your own sanity and long-term success.⁣
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4. Lack of patience⁣
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Some of you give up way too quickly if you don’t see immediate results. Weight loss is a bumpy, undulating road down. Some weeks you’ll lose, some weeks you’ll gain, some weeks you’ll stay the same. Look at where you started, and where you’re at now - play the long game.⁣
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5. Trends instead of principles⁣
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Keto, intermittent fasting, butter in your coffee, Paleo, 6 meals per day, carnivore diet - all trends. Principles? Energy balance. Calorie deficit. These will stand the test of time. Eat in a way you enjoy - and embrace the principles, not the trends.⁣⁣
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6/7. Lack of accountability/social support⁣
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Are you relying on yourself alone to lose weight? Sure, it can be done. But you’d make it much easier on yourself seeking accountability and/or social support from family, friends, a coach or weight loss support group. Research shows people are much more successful when they have support and can align themselves with people who have similar interests/goals.⁣
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If you feel like you need guidance – a comprehensive roadmap to reach your goals, and you need a coach to keep you accountable, check in regularly, and make sure you’re following the plan – send me a DM, “ ” to apply for 1 of 3 spots in our Leaner

AI scares the crap out of me.

It’s already good enough that people can’t tell if the person is real or not.

And we’re only in the beginning stages of AI 🤯.

In terms of health and fitness - people have been photoshopping pictures and videos for years.

Now you just have completely fake people with perfect bodies.

This is a BIG deal and will lead to:

❌ Unrealistic expectations - there’s a difference between high expectations and unrealistic expectations
❌ More unnecessary dieting - dieting is a *phase* where you focus on fat loss, not a lifestyle. But more women will continue to diet to achieve these unrealistic expectations
❌ Exercising for appearance instead of health - nothing wrong with vanity, but it can’t be the only reason you exercise
❌ Reduced self-confidence in relationships - women’s self-esteem will be adversely affected by the images of perfect bodies they see online and it will kill their self-esteem
❌ More susceptibility to scams - people are already getting scammed by these fake accounts who are selling products based on bodies created by AI
❌ Shifting beauty norms - over time, repeated exposure can change what women perceive as “average” or “beautiful”. Research on media exposure suggests repeated images can recalibrate our internal standards, even when we know they’re unrealistic
❌ Pressure on younger girls- girls have an even harder time distinguishing between achievable physiques and synthetic ones, negatively affecting body image, eating behaviors, and self-worth during formative years - potentially affecting them for the rest of their lives

We need to continue to call this out when we see it. And I’ll continue to show you my flaws.

12 months is the name of the game. Most of my clients stay with me longer - past 18 months and 2 years.

The likelihood that you can get the job done in 3-6 months is so low it’s honestly not even worth pursuing.

I have the track record to prove my clients get results as well.

I’m not a “let’s see how fast we can get the scale down” type of coach.

I’m a “let’s build the lifestyle so you can achieve permanent fat loss” coach.

And I take care of and consider your overall health and well-being while doing it.

You need to repeat workouts.

You need to build habits.

And it’s a disservice to put most clients directly into an intense, heavy training phase or right into aggressive fat loss.

Interested in learning more? Just DM, “lifestyle” and let’s chat.

Send me a DM “muscle” to learn more 💪