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Get Your Best Head Turning Body In Just 9 Weeks!

Within 3 Weeks, You’ll See The Changes.

Within 6 Weeks, Friends And Family Will Be Talking.

Within 9 Weeks, The Whole World Will Notice You!

You Need A Plan

Over the next 9 weeks on your Body Transformation Challenge you only need to focus on just 2 things…

  1. Allow your coaches to guide you through your body transformation challenge training protocols.
  1. Enjoy the amazingly satisfying body transformation challenge nutrition system as it fuels your workouts and strips away any unwanted body fat you’d like to get rid of.

As You Do Those 2 Simple Things You’ll See Your Body:​

  • Rebuild itself into the new you, that you’ve always wanted to see in the mirror.
  • Finally, be able to wear the latest, hot fashions and look amazing in them.
  • Build the muscle that will explode your self-confidence and give you back the pride in your look you know you really want.
  • Get the heads turning your way, instead of looking away.

Look At The Results Real People Just Like You Are Having

You Can Do This!

Just joining a gym and going it alone doesn’t work anymore, you already know this, it’s why you’re here.

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The Secret Is Coaching With Experience

There’s a big reason things haven’t worked out the way you might have expected them to in the past.

It’s not YOUR fault. No, not at all.

You just haven’t had your own highly motivated and experienced coaching staff guiding you every step of the way like the celebrities do.

It’s no secret that they pay big bucks to have their personal trainers work them out and design their meal plans.

So, The Secret To Your Success Is…

You’ll be armed with an entire staff, who have designed and built your massively successful training and diet protocols just like the stars, but, without the massive fees and having to work around their schedules.

The Body Transformation Challenge is designed to easily guide you through your re-sculpting journey, as you attain the life changing results you know you’re destined to have.

The Body Transformation Challenge can help you burn fat, build lean muscle and re-shape your body so fast that your friends and family’s jaws will drop when they see the results. They won’t even believe it’s you!

Jack Gibson

Founder, Body Transformation Challenge

The Reason It Works So Well For Everyone is:​

  • It holds you accountable and keeps you right on track.
  • Successful people have rituals that they do every day, and this program helps you develop your own success rituals, that bring about massive results.
  • You’re finally working with your own coaching staff, that flat out get results for the people they work with, including you!

Just look at a few of the people whose lives have changed massively,

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

We’re Going To Give You The Body You’ve Always Wanted!

Click Here To View And Personalize Your Own 9 Week Plan And Get The Results You You’ve Been Searching For

It’s Time

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This Is the Best Time of Day to Exercise For Better Sleep

This Is the Best Time of Day to Exercise For Better Sleep

The link between better sleep and exercise is well known. We’ll tell you the best time of day to exercise so you can rest easy and wake up refreshed.

As well as whole host of benefits, from weight control to fighting depression, exercise is also important for getting a good night’s sleep.

In fact, just 30 minutes of exercise three times a week was enough to improve sleep quality for sedentary women suffering from insomnia.

So, the jury’s in – working up a sweat during the day is key to sleeping soundly at night. But, is the effect is the same regardless of when you exercise? After all, it’s not unreasonable to assume that a late night exercise session might leave you too wired to fall asleep.

While it is true that the timing of your workout can have an influence on sleep, there are lots of different factors to consider. Read on to find out the best time of day to exercise for better sleep.

The Connection Between Exercise and Sleep Quality

It’s safe to say there’s little debate over the fact that exercising helps you sleep better.

In a recent poll, the National Sleep Foundation found that up to 67 percent of exercisers report getting a good night’s sleep. Only 39 percent of non-exercisers were able to report that they experienced the same high sleep quality.

And, the more intense the workout out, the bigger the difference. Seventy-two percent of vigorous exercisers said that they rarely or never experienced symptoms of insomnia. In contrast, 50 percent of non-exercisers said that they often wake up early, while 24 percent experience insomnia nearly every night.

Further research studied over 3,000 adults who tried to complete the recommended 150 minutes of physical activity each week. These participants showed a 65 percent improvement in sleep quality. They also reported feeling less sleepy during the day.

And, this effect runs both ways too. Getting enough sleep means that you feel well-rested the following day and have enough energy to exercise. On the other hand, feeling tired after a bad night’s sleep is more likely to make you skip your workout.

But, what’s the best time of the day to get active for optimum sleep quality? Here, we compare how exercising in the morning, afternoon and at night affect how well you sleep.

Working Out in the Morning

Many people favor exercising in the early hours because it ensures that you’ve got your workout in before the demands of the day take hold. And, making the effort to wake up early and work out means you’re sure to reap the benefits of better-quality sleep.

In fact, working out in the morning has the added bonus of even deeper sleep at night. One study compared participants who worked out at 7 AM, 1 PM, and 7 PM for three days per week. Those who worked out at 7 am experienced longer, deeper sleep than the other exercise groups.

The same study also found that morning exercise has a greater effect on reducing blood pressure. During sleep, your blood pressure dips by around 10 to 20 percent.

The 7 AM exercisers experienced a 25 percent drop at night and a 10 percent reduction in blood pressure throughout the whole day. This drop in blood pressure is associated with deeper sleep as it one way that the body restores itself during the night.

And, if you exercise outside in the morning, you’ll also benefit from a dose of sunshine. Not only does this boost your vitamin D levels, but it also helps regulate your circadian rhythm for a more consistent sleep/wake cycle.

Working Out in the Afternoon

If hitting the gym at the crack of dawn isn’t for you, don’t worry. Working out in the afternoon also has benefits, for both your performance and your sleep quality.

By the afternoon, your body has had more of a chance to warm-up. In fact, it’s one or two degrees warmer than when you first get out of bed.

As a result, your muscles can work more efficiently and there’s less chance of you injuring yourself. You’ll body will be supple and more flexible. Dance steps will come easier and you’ll be more adept at complex full-body movements like swinging a tennis racket.

In addition, afternoon workouts can also help you fall asleep more quickly and wake up less often during the night. This is because exercise raises your body temperature for around four or five hours. Following this period, your core temperature decreases, sending a signal to your body to start preparing for sleep mode.

Exercising in the afternoon is also a great way to release stress and tension after a hard day at work. Focusing on the physical later in the day allows your body to take over from your brain. This then reduces the possibility of being kept awake at night by an anxious or busy mind working overtime.

Working Out at Night

Maybe exercising in the morning isn’t for you. And perhaps an afternoon workout is impossible with your schedule. Whatever your reasons, many people find a late night sweat session the most convenient for them.

But, does late night exercise have the same positive effect on sleep quality? Or, is it possible that working out before bed actually negatively effects your sleep?

There’s no single answer to these questions. It can depend on the workout you do, but when to exercise depends more on your individual reaction.

For example, doing yoga and Pilates at night is said to be beneficial for those kept awake by stress. This is because of the stretching movements and focuses on breathing help you to relax and unwind before bed.

Also, strength training at any time of the day has been found to improve sleep quality. That said, the time of day that you lift weights does make a difference to how your sleep improves.

Those who get their pumps and curls out of the way in the morning tend to drift off to sleep quicker than night exercisers. But, those who pump iron at night wake up less often and sleep better overall.

But, what about cardio before bed? It’s logical to think that a high-energy workout that has your heart pumping and increases your body temperature is not the way to ease yourself into a pre-sleep state. And it’s true – for some people exercise before sleep can cause insomnia.

But, that doesn’t mean that night-time cardio should be off-limits. The National Sleep Foundation found that exercisers report improved sleep regardless of when they worked out. In fact, in one study, male cyclists rode stationary bikes for three hours up until 30 minutes before bedtime and had no trouble sleeping.

Make Your Workout Schedule Work for You

To reap the many benefits of exercise, improved sleep included, your workout schedule must have all of ‘the three Cs’ – commitment, convenience, and consistency.

Commitment means making a plan and sticking to it. But, just as your plan is individual to you, so is your idea of convenience, as is how you can ensure consistency. If rolling out of bed and into the gym is the only way you can stay consistent, great. But, if it’s convenient for you to work out at 9 pm and you sleep well afterwards, don’t feel you have to change your routine.

Likewise, if you find that your workout schedule isn’t working for you, don’t be afraid to change it. Many people swear by working out first thing as there’s less going on to side-track your best efforts to get a workout in. But, if you feel sluggish and tend to struggle through your morning workouts, don’t feel obliged to continue exercising early.

You might find that you feel more energetic in the afternoon or evening. Not only is your body temperature higher during this period, but your endurance also peaks around this time of day. And, getting outside for a mini workout at lunchtime is also a great way to boost your afternoon productivity.

Feel free to experiment with exercising at different times of the day and use an activity tracker to analyze your sleeping patterns. This way, you’ll know for sure which time of day is best for you to exercise.

And, if it’s more convenient to work out later, but you experience reduced sleep, try playing around with your schedule. Move your workouts around by half an hour or so and see what time works best for you. After some trial and error, you’re sure to find when to exercise for the best sleep quality.

The Best Time of Day to Exercise for Better Sleep

Some people are firmly in the early-exercise camp. Others say that a moonlit jog is the only time to get in their daily activity.

Whichever side you’re on, you’ll be pleased to learn that the best time of day to exercise is whenever it’s most convenient for you. And, whatever time of the day – or night – you prefer to exercise, you’ll still sleep soundly come bedtime.

For more information, check out our FAQs, or contact us to find out how our Body Transformation Challenge can help you achieve your fitness goals, and get a better night’s sleep too!

10 Workout Motivation Tips to Avoid Fitness Fatigue

10 Workout Motivation Tips to Avoid Fitness Fatigue

Everyone starts working out with a lot of dedication. Unfortunately it can fade fast. These are our best tips for workout motivation to meet your goals.

Working out isn’t something you can do every once in a while or whenever you feel like it if you really want to see results. It requires you to show up every single day. You have to be dedicated to your workout routine, learn how to create healthy eating habits, and start taking better care of yourself as a whole.

That’s when the physical and mental transformations begin to happen.

However, it is common for people to experience some ups and downs on their fitness journey – like struggling to find workout motivation or stick to their diet. Everyone goes through these things at one point or another, but it’s on each person in the gym to push past them.

If you’ve been having a serious lack of motivation to get in the gym and work toward your goals, use these tips to build your drive back up.

1. Put on Your Workout Clothes

This is the simplest thing you can do to get your mind into workout mode. Putting on your workout clothes doesn’t mean that you have to go to the gym right away, but it does help significantly in making sure you show up.

If you seriously don’t feel like going to the gym today, try this trick. Grab your favorite workout outfit, put it on, and see how you feel once you look in the mirror or even in the next hour or so. You’ll be surprised how much of a difference this little trick makes.

2. Try Different Kinds of Workouts

Maybe the issue with your workout motivation right now isn’t that you’re not showing up to the gym, but that you can’t wait to leave once you’re there. Maybe you’re bored with your workouts or feel like they’ve plateaued.

The quick fix for this is to switch up your routine.

Try out different kinds of workouts until you find what engages you the most. For some people, there’s no better way to do cardio than to take a spin or Zumba class. For others, lifting becomes a lot more fun in a CrossFit gym or some other group setting

Keep in mind you don’t have to do one single kind of workout, either. It’s possible to do yoga on Monday, lift on Tuesday, then run on Wednesday and still reach your goals!

3. Stop Comparing Yourself to Others

No matter where you are or what you’re doing to exercise, remember that you’re there to work on you. This means you have to focus on what your body needs to do to get a good pump and stop paying attention to what other people are doing.

You won’t be as buff as the strongest person in the gym right away and you’re not going to be as fast or as slim as them, either. More so, you have to keep in mind that they were once in your shoes as the newbie to working out and being fit.

Work on putting all your energy into your fitness journey instead of others’. This will do wonders to motivate you to keep going and work harder than you have in a while.

4. Stay Hydrated All Day Long

Comparing yourself to others is a mind game that does you no good. But, there could be a physical reason why you’re not feeling motivated to workout – like the fact that you’re dehydrated.

Water plays a significant role in every single thing your body does. It affects your mental focus, energy levels, digestion, and how well you rest, too.

If the body can’t perform such functions like its supposed to, it’s definitely not going to feel up for the challenge of working out. When you drink a good amount of water throughout the day, though, you increase your chances of getting it done!

5. Focus on That “Pumped Up” Feeling

Speaking of getting it done, take a moment to think about how amazing you feel when you finish a workout. There’s nothing that can match that sense of accomplishment when you walk out of the gym super sweaty or with your muscles shaking a bit.

Not to mention, the build-up of your pump and reaching that sense of accomplishment is also pretty cool. There’s something special about walking into the gym with low energy and walking out feeling like you can take on anything – especially if you’re making progress in how heavy you’re lifting or how much endurance your body has as a whole.

6. Take Advantage of Your Rest Days

Here’s something else to consider: maybe your motivation to go to the gym hasn’t disappeared, maybe it has completely run out (for now).

That’s what happens when you overwork your body and push yourself too hard. There’s a big difference between being dedicated and showing up, and not knowing how to listen to what your body is telling you.

You need to have a rest day.

Even if it’s an active rest day, you have to be able to let your body relax. This is the precious time that your muscles need to rebuild themselves after working so hard in the gym. It’s also your chance to do something with your time other than working out that benefits you in a different way.

7. Reward Yourself with Cheat Meals

One of the best things about rest days is that this is usually when people have their cheat meals. Cheat meals help you curb cravings and stick to your long-term goals. They’re also a great reward to give yourself after crushing your workouts, and they serve as a nice boost of motivation as cheat day gets closer and closer.

Keep in mind that there’s a difference between enjoying one well-deserved cheat meal and going completely off the rails, though. You risk guilting yourself and losing even more motivation to workout if you take cheat day too far. But, enjoying it mindfully offers many benefits.

8. Remember Why You Started

Another way to find the workout motivation you need is to take a look at the goals you’ve written down. Keep these at the front of your mind as you do every single rep, when you sit down to eat, and as you go about the rest of your day.

Whether you’re trying to grow 10 pounds of muscle or lose 20 pounds of fat, you have to remember why you started. This is the motivation you need when you’re thinking about skipping your last set or when you’re trying to cheat your reps. It’s what makes you show up at the gym in the first place and reminds you to work hard while you’re there.

9. Change Your Perspective

As smart as it is to remember why you started, you may discover there’s a deeper issue at play if you’re having to find workout motivation every single day. Working out really shouldn’t be a chore; it should be something that you genuinely want to do instead of a task that you feel obligated to complete.

If this isn’t the mindset you have right now, it’s time to change your perspective. Take a step back for a second and try to identify what it is about working out that you don’t like. Figure out the barriers you’ve created in your mind, then work past them.

Find ways to improve your relationship with working out. Do workouts that are more enjoyable to you or at least try not to be so hard on yourself.

10. Have Someone Hold You Accountable

The final way to boost your workout motivation is to have someone do it for you. Not to say that you should rely on them, but rather, commit to showing up for them as well as for yourself.

Get a gym partner to hold you accountable when you’re trying to skip out of a workout, or even better, hire a personal trainer! This is someone you can lean on when you’re really not feeling your workout for the day.

But, you’re still the one who has to put in the work.

That work does become a lot easier to do when you have someone making sure you show up and lifting you up throughout the workout. They’re there to offer you support, call you out when you’re cheating yourself, and remind you of the inner strength you have to keep going.

How to Get the Most of Your Workout Motivation

You can have all the workout motivation in the world and still struggle to get the results you’re looking for. That’s because you have to know how to train your body once you actually get into the gym.

This takes a little time to figure out. You have to be patient as you learn how to build a mind-muscle connection and create routines that best target each muscle group, not to mention understand which supplements to take and when.

Thankfully, you don’t have to take all of this alone! That’s what we’re here for.

Click here to discover everything our personal coaching services can do for you!

Walking for Weight Loss: How to Get Your Steps In and Shed Pounds

Walking for Weight Loss: How to Get Your Steps In and Shed Pounds

Those people who obsess about getting their steps in have a good reason. Here’s how walking for weight loss works and some tips to make it work for you.

When you want to lose weight, you’ve probably researching gym memberships and crash diets. But sometimes all it takes is a few steps. Literally!

If the thought of high-impact exercise is overwhelming, walking could be the solution. Walking for weight loss is effective and low-intensity. This could be the perfect exercise regimen if you’re starting your fitness journey.Â

A brisk walk can reduce stress, burn calories and build muscle-so why shouldn’t this be a part of your fitness plan?

Walking is a great form of physical activity that’s free and easily accessible for most people.

However, there are certain factors that can improve your results. How often you walk, at what speed and where you walk all play a factor.

This article explores how you can walk your way to fitness!

How Long to Walk Each Day for Weight Loss

So how often do you need to walk to lose weight? Less than you may think. A good goal is 30 minutes per day for weight loss.

At a brisk pace, the distance you could cover in 30 minutes cover should be 1.5 – 2 miles or 3,000 to 4,500 steps.

Some days are busier than others so feel free to walk more or less on some days. By the end of the week, you should have walked for at least 150 minutes.

How Fast Should I Walk for Weight Loss

The great thing about walking for weight loss is that you don’t have to overexert yourself. Walk at a moderately brisk pace. A great investment would be a heart rate monitor. There are plenty of smartwatches that have them built in.

While walking, your heart rate should be at 60 – 70 percent of your maximum heart rate. You should be breathing heavily enough to make speaking difficult.

Keep in mind that the higher your heart rate, the more calories you burn. You’ll get more benefit by increasing the intensity for 10 minutes. But listen to your body. If you need a break, take one. Ignoring your body’s signs can cause injury later.

If you’re new to exercise, start with shorter periods and build up over time. You could also designate three days each week for your lower-intensity walks.

When it comes to health and fitness, consistency is key. Make it your goal to never go three days without taking your walk. If you find yourself unmotivated, this podcast might inspire you.

This will help improve your fitness level and your metabolism. Your body will begin to learn your new habits. Mental health is just as important as physical. If you find yourself worn out, take a day off.

How Can I Fit Walking in My Schedule?

We get it. Life is busy! Here are some tips to make walking fit in your schedule:

  • Break it up into walking two or three times a day for 10 minutes at a time.
  • Break it up into bigger chunks and take your walks twice or three times per week
  • Make it a family activity. Take a walk after dinner and use this time to bond with your family.
  • Start a fitness challenge at work to motivate co-workers. Walk as a group during lunch or other breaks. Accountability can help you reach your goals.
  • Park further at the grocery store! You’d be surprised how many steps you can get in large parking lots.
  • Skip the elevator. Stair climbing burns more calories than you may think.
  • Take a brisk walk on your lunch break or after dinner. This will help with that post-meal slump.
  • Make casual meetings walking meetings instead of meeting in a conference room. Having a change of scenery might even help with creative thinking.Â

Make a plan and write it down! If you fall off for a day or so, don’t stress out. You can always pick back up where you left off tomorrow!

How Walking Burns Calories

If you’re trying to lose weight, there’s a simple formula that you need to know. Weight Loss = Calories Burned > Calories Consumed. You need to burn more than you eat.

Walking is one of the activities you can do to increase the number of calories that you burn.

Think of calories as energy for your body. You need calories for daily activities like moving, breathing, and sleeping. However, some people eat more calories than their body needs.

People who are physically active will burn more calories and lose weight. But, everyone doesn’t have the time to lift weights at the gym or cross train. Simply finding a little time to walk each day can help you achieve your weight loss goals.

Let’s break it down. Walking for 30 minutes equals 1.5- 2.0 miles. This will burn approximately 200 calories, depending on your sex and weight.

The more you weigh the more calories you will burn. Your body is exerting more energy to exercise so you will burn even more on a 30-minute walk. Another way you can increase the number of calories burned is by adding weights. You can also walk on hills or on an inclined treadmill.

A lot of beginners become discouraged when they aren’t able to run for long periods of time. Yes, running will burn more calories, but only about 23 more calories per mile.

Don’t worry about running quite yet, walking can burn a significant amount of calories.

If you choose to take longer walks, this can increase your calories burned as well. During the first 30 minutes of exercise, your body burns sugar for energy. After 30 minutes, your body starts using fat as fuel.

Make it a goal to take at least on extended walk per week. This will build your endurance and help you get rid of fat cells!

How Walking Builds Muscle

Most people are unaware of the benefits of building muscle. Building muscle doesn’t always mean you’re training for a bodybuilding competition. Building lean muscle can help you lose body fat.

Even though walking doesn’t involve barbells and weights, it still helps build muscle. It can also reduce age-related muscle loss. This helps you keep more of your physical strength and reduce age-related weight gain.

You may have noticed that walkers have strong and toned legs. Walking builds, shapes, and tones the legs and buttocks. If you’re consistent in your walking, you’ll notice stronger calves, quads, and hamstrings.

This isn’t the best way to “buff up” though. If you want to pack on some serious muscle, consider weight training.

How Walking Improves Mood

Been in a funk lately? Exercise may be the last thing on your mind, but it could actually help you feel better. Exercise can do wonders for your mood.

All kinds of physical activity can decrease feelings of stress, depression, and anxiety. It makes your brain more sensitive to the hormones serotonin and norepinephrine.

These hormones relieve sad feelings while releasing endorphins, which make you feel happy!

It doesn’t take a rocket scientist to realize that if you enjoy a physical activity, you’ll continue to do it.

This makes walking an excellent choice. It’s a moderate-intensity exercise that won’t be too physically demanding. Over time, you’ll look forward to your scheduled walk and feel great about doing it.

How Walking Keeps Weight Off

Let’s fast forward a bit. You’ve been walking for some time now and you’ve lost weight. You’re happy with your results and simply want to keep the weight off. Walking can play a major role in helping you maintain weight loss.

Remember, people who exercise frequently are usually better at maintaining their weight loss.

When you lose weight, your metabolic rate will drop. This means it will be harder to keep the pounds off. Walking can help prevent muscle loss and help you maintain your results over time. Lean muscle we mentioned earlier will also help you burn more calories, even at rest.

To maintain a stable weight, aim to walk at least 150 minutes per week. Increase this number if you’ve lost a considerable amount of weight. 200 minutes per week should be a good goal for you.

10,000 steps per day is a good goal for most people. Stay active by walking throughout your week so that your progress isn’t lost.

How to Start Walking For Weight Loss

So where do you start? Walking for weight loss can help you improve your muscle, reduce fat, increase mood and more.

The bottom line is that physical activity can help you live a healthier, longer life. 150 minutes of moderate-intensity exercise like walking per week is ideal.

Walk for around 30 minutes at a time at a brisk pace. When this becomes easier for you, go the extra mile (pun intended). You can only reap more health and fitness benefits.

Remember, every little step helps, so start small and increase the amount you walk over time.

If you want to lose weight, you’ll get the best results by combining physical activity with a healthy diet. Check out these healthy eating tips.

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