Intermittent Fasting: A Beginner’s Guide to the Fasting Diet
Fasting is something that’s played a key role in virtually all of the world’s major religions and dates back millions of years. Today, though, while fasting is still observed for many religious purposes, it’s become a new lifestyle that helps individuals lose weight, have more energy, and fight disease.
While fasting isn’t a new concept, intermittent fasting is something that has emerged in the past few years. It has gained popularity due to the incredible benefits it offers against signs of aging and disease.
Keep reading to learn about intermittent fasting and why this may want to be a lifestyle change you make.
Understanding Intermittent Fasting
Intermittent fasting is a process that involves cycling in and out of periods where you eat and don’t eat. While people do experience (often significant) weight loss with this eating schedule, it’s not as much of a diet plan as it is a lifestyle choice that provides a wide array of health benefits.
There are several methods used with intermittent fasting. These include:
The 5:2 Method
This is the method that allows you to eat normally for five days a week. The two days after are for fasting, but you still eat. The goal is to keep calorie intake on this day between 500 and 600.
The Eat-Stop-Eat Method
This method is a bit different. With this, you restrict all food for a period of 24 hours. This is repeated two to three times per week.
The 16/8 Method
Here, you consume all your daily calories within a shortened period of time. In most cases, you eat in a period of six to eight hours.
The remaining 14 to 16 hours during the day, you fast. This is the method that can be done daily, or several times a week.
Benefits of Intermittent Fasting
When you switch to intermittent fasting, it will expand your limits while boosting your performance in several ways. Some of the specific benefits offered by this way of eating include:
- Increase energy
- Reduce bad cholesterol
- Protect against various neurodegenerative diseases
- Boost weight loss
- Promote longevity
- Reduce insulin resistance
- Promote cellular repair
As you can see, the benefits are vast. As a result, this may be something you should consider trying.
Tips to Make the Most of Intermittent Fasting
While not eating for specific amounts of time alone offers health benefits, if you want to make the most of this lifestyle choice, there are a few other tips you need to use.
It can’t be a free-for-all when you do eat, as this is going to negate many of the benefits this way of eating offers. Some additional tips include:
- Avoid refined grains and sugars (choose low-carb snacks when possible)
- Don’t snack between meals
- Remain active
- Avoid snacking or eating in the evening and at night
By using these tips, the results of your intermittent fasting will be much more evident.
Be Healthier and Happier with Intermittent Fasting
As you can see, there are several options to consider if you are interested in intermittent fasting. As a result, you aren’t going to feel as deprived or hungry while following this way of eating.
Do you want to make a change to be healthier and happier? If so, let us help! Visit the 21 Day Transformation Challenge to learn more.
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Cardio vs Weightlifting: How to Decide Which Is Best for Your Weight Loss
Cardio vs Weightlifting: How to Decide Which Is Best for Your Weight Loss
You know how it goes.
You try to prepare healthy meals for yourself. Maybe you even count your calories. Sometimes, it just isn’t enough.
For those of us who want to lose weight, we need to add some exercise to our routine to see the best results.
With so many options, it can be hard to choose what’s best for you. Let’s talk about the two most popular types of exercise. Weightlifting and cardio.
Why Diet Doesn’t Always Cut It
This is a tough one to say because a good diet has so much to offer.
Don’t think that we’re saying diet isn’t important! You’ve probably heard the expression: “Abs start in the kitchen.” It’s true. Diet can account for the majority of our weight loss results. The issue is that for some of us, it just isn’t enough.
For some people, the problem is having too many cheat meals. For others, it’s simple genetics.
A proper combination of diet and exercise is the most effective way to lose weight. Let’s talk about the benefits.
Why Exercise is Important
Let’s start with the basics. To understand which form of exercise is right for you, we need to understand what we’re talking about.
We all know that diet and exercise can lead to a very healthy life, but why?
Here are just a few benefits of regular exercise, in any capacity:
Increased Energy
Okay, yes. Sometimes we leave the gym feeling exhausted. There is no denying it.
However, we still benefit from a lot of energy-boosting hormones that develop the more we exercise.
People who work out tend to get better, more effective sleep. This leads to significantly improved levels of energy throughout the day. No more feeling tired at work!
Check out the best times to exercise for better sleep.
Improved Mood and Brain Health
Exercise is known for the benefits to your body. It can go a long way for your overall health, too.
Regular exercise releases hormones and neurotransmitters. These include:
- Serotonin – Known as the “Happy Hormone”. It regulates mood, social behavior, sleep, memory, and digestion.
- Dopamine – Known for pleasurable effects, as well as improved memory and emotions.
- Norepinephrine – Promotes memory and focuses attention.
These neurotransmitters are naturally formed by your body. Keeping a healthy balance of them is believed to have a critical role in preventing conditions. These conditions include depression, anxiety, and even dementia.
If you haven’t heard enough reasons to start hitting the gym, we’re not even done!
Gaining Self-Confidence
This is an issue more and more people are struggling with. Whether we like it or not, we all want to look good.
Nothing helps build confidence like seeing results in the mirror. The best part: the results can keep coming!
Achieve the body you’ve always wanted, and learn to be happy with how you look!
Increased Strength and Endurance
This is the one we hear about the most.
Have you ever been out of breath after walking up a couple flights of stairs? Maybe you’ve had an embarrassing moment trying to lift up something heavy. We’ve all been there.
This is avoidable. Regular exercise can get us in shape, and build our strength!
Clearly, there are a lot of benefits to exercise. Enough to fill up a book. So let’s talk about the most popular types of exercise.
Weightlifting
Strength training has been a popular and effective tool for humans since the start of their existence. But everything evolves.
There are so many different forms of strength training, it’s hard to keep track. So let’s only talk about lifting weights, which has a few subcategories of its own.
Let’s discuss the most popular.
Machines
Weight machines are a new development and are very popular. You’ll see them in almost every weight room.
There are a lot of benefits to machines, including:
- Ease of use – Machines do not require training for form. There are usually images that will show you the proper movement. You also only need to move a pin to change the weight.
- Availability – Almost every gym now has incorporated machines into their equipment.
- Muscle growth – Varying your machine use is typically used for muscle growth, more than strength.
Let’s flip to the other side of the coin. Here are some of the downsides of machines:
- Isolation movements – Machines tend to focus on one muscle or one muscle group. Compound movements are more effective for gaining strength.
- Limited function – These are unnatural movements and do not translate well into functional strength.
- Can increase the risk of injury – With the unnatural movements involved, and the added weight, it can lead to injury.
Here is a helpful guide to weight machines if you want to learn more.
Free Weights
Using dumbbells and barbells is great for functional strength and muscular endurance.
Free weight exercises have a lot of benefits:
- Control and stability – Gain more balance and coordination by mastering the movements.
- Strength – You will see strength gains in free weight training a lot more than with machines.
- Function – Gain functional strength to help you with your daily activities.
The risks of free weight exercises include:
- Learning the form – This can take time, but it’s absolutely necessary.
- The potential for injury – This is especially true if we don’t learn the form!
These exercises can include a very wide variety. Here are some examples of free weight exercises.
Powerlifting
This is the best for pure strength. Powerlifting consists of only three functional movements:
- Squat – Mimics the motion of sitting down and standing up. Improves leg and core strength.
- Bench Press – Uses a pushing motion. Improves chest, tricep and shoulder strength.
- Deadlift – Practices the act of lifting something off of the ground. Works on core, back and leg strength.
The benefits of powerlifting are simple: building strength.
The downsides are just as clear:
- Training – There is lots of practice involved in learning the proper form to limit the risk of injury.
- Limited movements – You also commit yourself to train three specific movements. That’s not to say you can’t incorporate other training with it. Most powerlifters do.
So we’ve learned a bit about the different forms of weightlifting. You can learn more about weightlifting here. We will get into the benefits in a bit. For now, let’s talk about cardio.
Cardio
Let’s dive into a few popular forms of cardio.
Machines
Every gym has some treadmills. This can be an easy way to get started.
We all know about other machines like:
- Elliptical machines – Not a very functional movement, but great for burning some calories!
- Stair climbers – These are excellent for cardio, but they wear you out quickly.
- Stationary bikes – Very popular and easy to use.
These are great. The most obvious downside is that it can get boring. Staying in one place the whole time can make you lose your motivation.
An added bonus is that a lot of these machines will give you feedback. Many will even estimate the number of calories you burn while using them.
There are a lot of different cardio machines out there. Here is a guide to the best and worst cardio machines if you want to learn more.
Running
This is something you can do anywhere.
Whether you’re jogging or sprinting, running can be very beneficial.
Find out which type of running is better for you.
Circuit Training
This could be anything. It often involves strength training, but typically with body-weight movements.
Circuit training can apply to pure weight training, as well.
For cardio, it can apply to combinations of running, jumping rope, or anything you can think of.
Check out some ideas on how to develop a circuit training routine.
Weightlifting and Cardio: Which is Better?
We’ve gone over a lot about how weightlifting and cardio differ. So which one is better? Let’s quickly summarize and talk about their benefits and risks.
Benefits of Weightlifting
Let’s discuss the overall benefits of weightlifting that all types share:
- Increased metabolism – This is a big key to weight loss. Your starving muscles become a fat-burning machine. Calories burned lifting weights are not as much as with cardio. That’s during the workout. The “afterburn” more than makes up for it.
- Improved strength – This can help you in your everyday life, in more ways than you would expect.
- Long-term benefits – It is easier to get out of shape than to lose strength. On top of that, the metabolic benefits tend to last longer with weight training.
Let’s also debunk the myth that lifting weights will make women too bulky. It’s not a risk unless you are training for it.
An added bonus with weightlifting is you have more freedom. There is a large variety of movements. On top of that, you can change up your weight and rep scheme with ease.
Also, weightlifting can be fun! A lot of people get bored with cardio and other exercises. Weight training can be new and exciting almost every time you start a session.
There are a lot more benefits that we haven’t discussed. Talk to a personal trainer or click here to learn more.
Risks of Weightlifting
Let’s face it, you can have all of the practice in the world. It can be any type of weightlifting. There is a higher potential for injury.
Luckily, there are skilled personal trainers out there to help you avoid this.
On top of that, you are more likely to feel sore after a strength training workout. While beneficial, this can be a pain. Literally.
Weightlifting can be tough for beginners. The more you train, the more you gain. The risks will take care of themselves with proper training and consistency.
Benefits of Cardio
There are a lot. Cardio is largely associated with the health benefits that we discussed at the beginning. Let’s go over just a few:
- Fewer restrictions – Cardio can be done anywhere, at any time. No need for equipment.
- Heart health – It’s in the name.
- Burning calories – This is cardio’s claim to fame.
- Brain health – Cardio is a big help for releasing the hormones and neurotransmitters we discussed. There is really nothing better for it.
It’s easy to see why cardio can be appealing. You can let your mind wander and perform your tasks without thinking about it too much.
You also have the benefit of a pleasurable feeling the next day. There is less risk of feeling sore.
Obviously, these rewards don’t come without risks.
Risks of Cardio
One possible side effect of cardio is the loss of muscle. This is especially true for distance runners and joggers.
Another issue is exhaustion. Doing extensive amounts of cardio can lead to a hard desire to go to bed.
Last, but not least: fat retention. That’s right. Over-training with cardio can make your body adapt to stress. This can make your body lose muscle, and lower your metabolic rate. Research about the pros and cons of cardio to learn more.
No good thing comes without downsides. There are ways to avoid these. The longer you keep up with your training, the easier it gets.
Check out the 6 crucial facts of cardio to learn more.
The Winner
The edge has to go to weight lifting. The benefits of the “afterburn” are too hard to pass up. That increase in metabolism is extremely helpful in losing weight.
This is not to say that a combination of the two is a bad idea. There is nothing wrong with running and lifting weights. Cardio and weightlifting can go hand in hand.
Think about it. The stress reduction and other health benefits of cardio? The strength and metabolism boost from weightlifting? They make a great pair.
None of this can be accomplished without getting started. If you’re already doing cardio, and want to change it up, read up on how to start weightlifting now!
What’s Right For You?
Honestly, there is no right answer here.
The best advice we can give is to utilize the best of both worlds. Weightlifting and cardio. Or at least to try them both out and see what is best for you. Sticking to the plan is the most important part.
Either way, we’ve learned the benefits of exercising. There’s no need to wait. Now is the best time to start losing weight!
Click here to check out our 21 Day Body Transformation Challenge and get started today!
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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.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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10 Quick And Healthy Low-Carb Snacks That’ll Help You Ditch The Chips
10 Quick And Healthy Low-Carb Snacks That’ll Help You Ditch The Chips
Are you addicted to carbs? Here are some healthy low-carb snacks that will make you want to break up with those cookies and chips.
You’re out and about running errands. Then, all of a sudden, hunger pangs strike!
What do you do? Perhaps your first instinct is to grab a snack for a quick energy boost, such as a candy bar, cookie, muffin, or chips. If you’re trying to lose weight and keep fit, obviously none of these snacks will cut the mustard.
Thankfully, with a little bit of forethought, you can choose low-carb snacks at the grocery store that’ll not only provide great nutritional value but also keep you on the right track health-wise.
Here are 10 best low carb snacks you can chow down when you need to keep those hunger pangs at bay.
1. Nuts
Nuts can be ideal no carb snacks. They contain healthy fat, fiber, and protein all in a single package and most are packed with nutrients.
But there two things to keep in mind when it comes to eating nuts:
- Some nuts, like cashews, actually contain a sizable amount of carbs.
- Some people find it difficult to stop when they’re eating nuts.
Make a small pot every morning and gnaw at them all day. But don’t eat too much as the carbs may soon pile up. Carefully monitor your portion sizes.
Eat lower carb nuts like almonds and macadamia. Steer clear of cashews.
2. Seeds
The most readily available seeds are pumpkin seeds and sunflower seeds. Chia seeds and flax seeds are other amazingly nutritious low carb snacks.
Almost all their carbs are in fiber form, which won’t raise your blood sugar. And, as a rule, check the number of carbs in seeds when you buy some from the convenience store.
Store seeds in the fridge. Only take out the portion you want to eat at a time. If you carry them to work, use little snack-sized zip bags.
3. Deli Meat
Any cold piece of deli meat is good to have at hand. Leftover meatballs, leftover roast meat, sausages, bacon, etc. are all easy and healthy low-carb snacks.
Be sure to pick meat with minimal processing, like bacon with no sugar or honey, ham off the bone, salami/pepperoni with at least 98% meat or fat and minimal additives, and sausages with at least 85% meat.
4. Berries
Berries are an amazing source of antioxidants and vitamin C, which helps fight disease, low immunity, and aging.
Eat fresh berries, or suck on frozen ones. You can also add some coconut cream or full-fat cream.
Buy different kinds of these low carb sweet snacks to receive all the different properties and nutrients they offer.
5. Hard-Boiled Eggs
Keep some hard-boiled eggs in your freezer. They’re a simple, convenient snack with a fair amount of fat and protein to keep your appetite under control.
Occasionally, you’ll find hard-boiled eggs at your local convenience store. They’re the ultimate snack, packed with vital vitamins, protein, and minerals. In fact, the egg white contains over half of the protein, along with vitamin C, lots of B vitamins, copper, iron, zinc, and selenium.
One big hard-boiled egg contains less than one trifling gram of carbs. Make sure to also eat the yolk as it contains all of the vitamins.
6. Raw Vegetables
Raw vegetable snack packs are becoming a pretty common sight in grocery stores.
Celery is a great choice with only a gram of carb in a 3-ounce serving. Meanwhile, three ounces of broccoli and carrot have 3 and 6 grams of carbs respectively.
You can dip your veg in peanut butter, low-fat or non-fat Greek yogurt, hummus, or low-fat cream cheese.
7. Beverages
It’s never been easier to find a low-carb drink in the grocery store.
Some great virtually carb free snacks include diet soda (0 carbs), unsweetened coffee or tea (0 carbs), unsweetened vegetable juice (11 gm), plain low-fat milk (11 gm), and coconut water (9 gm of carbs).
Another great option is plain sparkling water, which can lessen your hunger until you get back home.
8. Kale Chips
Kale is a low-carb snack, so you can munch a bit more of this delicious green without actually going too fat with calories.
It’s also nutrient-dense, and eating fewer carbs while keeping the micronutrients high is essential for your overall health.
For example, kale is loaded with B vitamins, which are crucial for converting carbs, proteins, and fats into energy. If you don’t receive enough B vitamins, your metabolism gets into sloth mode.
To make simple and quick low carb chips, drizzle kale leaves with ultra virgin olive. Add some pepper and salt to taste. Bake for 10-15 minutes at a temperature of 350 degrees.
Remember, 100 gm of kale has just 8 gm of carbs and 4 gm of plant-based protein. Enjoy!
9. Greek Yogurt
Yogurt is a breakfast favorite for many of us, but it’s also perfect for dessert. Greek yogurt is low in sugar and fat and full of protein, so long as you buy the unsweetened variety.
It’ll keep you satisfied for several hours, making it an amazing snack. You can also sweeten Greek yogurt with cinnamon and add chia seeds for extra energy, fiber, and calcium.
Greek yogurt is basically high in flavor and low in carbs.
10. Hot Dogs
You can take this snack as a last resort if you don’t find anything else to eat in the store. But make sure to chuck the bun! Regardless of the bad rap they’ve received, hot dogs are absolutely fine in a pinch, providing 2 gm of protein and just 2 gm of carbs.
Although high in cholesterol and sodium, hot dogs make for a much healthier snack than a store-bought brownie (21 gm of carbs) or a pack of potato chips if you’re trying to eat healthily and stay in shape.
Final Verdict on Low-Carb Snacks
It’s quite hard to stay healthy when your freezer is filled with chips, cookies, and donuts.
Instead of gorging on high-carb snacks that’ll pile on the pounds, give these low-carb snacks a try. You can easily make them at home or get them at your local convenience store.
Our 9-week challenge can help transform your body from the inside out as you embrace healthy snacks instead of calorie-filled chips and cookies.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.