Read e-book My 21-Day Journey to Develop a Habit of Fitness & Exercise

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After all, who wants to pick out their meals every day based on a spreadsheet?


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And how sustainable is that in the long run, especially when you factor in the cravings and whims of your family members? Unless I wanted to cook a meal for one every day, I would have to find a better way to incorporate eating more healthfully into my lifestyle — and make it a habit that sticks. Here are the best lessons I learned along the way:.

Deciding to be flexible became an essential element of success in the early weeks of my new lifestyle. I stocked up on proteins to cook over the first week or so, including boneless, skinless chicken breast, chicken thighs, red snapper and lean cuts of beef.

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This empowered me to decide what to eat for dinner depending on my mood while choosing from a list of options I knew would keep me on track. Another key was finding substitutes for the less healthy foods that had become habits for me. Cutting them out completely would be difficult and make it more likely that I would go back to bad habits.

13 Powerful Motivational Fitness Quotes

For instance, before starting this project, I indulged in an ice cream bar every evening. They were delicious, but each bar contained calories, 12 grams of fat, 17 grams of carbohydrate and 2 grams of protein. Because it was part of my evening routine that I enjoyed, it would have been hard to completely cut it out. I found an alternative that has 80 calories, 5 grams of fat, 7 grams of carbohydrate and 3 grams of protein. We know how difficult it can be to fit healthy cooking into a busy schedule, and that is exactly why we have included ready made snacks, juices, detox teas, desserts, soups and a comprehensive recipe guide to help make life a little easier for you.

We have also included a half-way mark 1 day cleanse to help detox and reset your digestive system. You will see that all meals you will need to prepare yourself are supplemented by an easy to follow Recipe guide that contains plenty of delicious recipes that you can mix and match according to your preferences.

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Recipe Guide:. We have also provided you with a comprehensive recipe guide to supplement your meal plan. This consists of 42 nutritionally balanced breakfast, lunch and dinner recipes, that are low in carbs, high in protein, flavorful, easy to follow, quick to prepare, and absolutely delicious!!

We encourage you to unleash your inner chef and get super creative with your recipe guide. This recipe guide is easily adaptable to suit vegan and vegetarian options too!! The meals contained in this recipe guide are designed in such a way that you wont even feel as if you are on any kind of plan at all. We completely understand how bland and boring eating grilled chicken breasts and salad every night can be.

This meal plan is far from that - promise! Simple as that.


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In sum, the point of the 21 Day Challenge is to offer you structure, but at the same time, as much flexibility as possible so that you are able to easily adapt the program into your everyday life in a way that works best for you. We know firsthand how important flexibility is, and that is exactly why we have developed a recipe book that contains nutritionally balanced meals that are high in fiber, low in carbohydrates and packed with protein — all of the nutritional planning and thinking has been done for you — all you need to do is follow the recipe of your choice.

When all these things are in place you will see and feel the difference in your body, your energy levels, your skin, your hair and even your sleeping patterns. You may even find that you start waking up earlier.

13 Awesome Fitness Quotes to Keep You Motivated | Yuri Elkaim

Think of this plan as a form of study towards mastering your own health. Again, remember this 21 Day Challenge is not prescriptive — rather it is a guide, an example, a baseline for you to really learn about your own nutrition. This plan is meant to help you become more aware of the foods you eat, understand the ingredients you use, and become more in touch with your body. Nourishment requires a significant amount of introspection, and self-learning.

Its not just about eating. I've been working different PT's for about 10 years and Ben from Beyond Best Personal Training has been the only one who has helped me get the long-term results that I wanted. He knows his stuff, but more importantly, he keeps me motivated week after week. I always look forward to the sessions which I think is one of the reasons that I have achieved what I have. At 41, I have never been fitter and stronger, and I have less aches and pains now than when I was 20 years younger.

Thanks Benny.

Brainwash Yourself In 21 Days for Success! (Use this!)

Damian Poustie 22 Nov Beni is one of the most experienced personal trainers in Melbourne CBD. If you appreciate exceptional service and a great atmosphere then Beyond Best is the place to get the results you want. Jason McMahon 22 Sep Trainers at Beyond Best offer friendly, professional and highly motivational training.

What It Really Takes to Make a Healthy Habit Stick

The programs were carefully considered and were always tailored to help me achieve my goals. I was trained by them over a 10 year period and have no hesitation in recommending Beyond Best to others.


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John Cotroneo 13 Jul I've been training with Beni and the Beyond Best team for at least 10 years now. My positive results are due to my hard work and their intuitive leadership. Highly recommended. Geordie Cole 13 May