Healthy and Happy: 20 Tips for Eating Healthy at Restaurants
Forget the rumors! You CAN get healthy without sacrificing your social life. The next time you’re at a restaurant, try these tips for eating healthy.
Everybody loves to eat out. In fact, 19 million people in the U.S. visited full-service restaurants in 2015. But when you’re trying to eat healthily, restaurants are taboo.
Whether you’re dining out with friends, on a romantic date, or during a business meeting, there are times you can’t avoid the dreaded restaurant!
Having an indulgent meal every now and again is no sin. But when it becomes a habit, you need to take action.
There are ways to eat delicious, healthy meals at restaurants without throwing a calorie bomb into your diet. To do it, you need a smart game plan. Read on to find out 20 tips for eating healthy.
Be Prepared
The Scout motto is “be prepared.” If you’re prepared with a game plan, you’ll be able to make your restaurant trip a success.
Check out the next five tips for finding the healthiest restaurants.
1. Do Your Homework
One of the best tips for eating healthy is to choose a restaurant in advance. Since most venues post their menus online, it’s easy to find the best ones to visit and the ones to avoid.
If they offer a lot of fatty foods on their menu that could be a temptation, skip it and go somewhere else. Search for healthy food restaurants on Google, and you might find some health-oriented places to eat.
When you’re looking for healthy dishes at restaurants, many ethnic food eateries are a great option. For instance, Japanese, Thai, Greek, or Indian. It’s a lot easier to eat clean at one of these venues compared to an Italian or Mexican restaurant.
2. The Right Vibe
Picking healthy dishes at restaurants isn’t enough. You also have to choose a place with the right atmosphere.
Listen to the music. Restaurants that have loud hectic music make you eat to the beat. If the music is softer and slower, you’ll spend more time at the table, but eat less.
The same applies to color. Restaurant decor can either stimulate you to eat more or calm your mind so you can have a relaxed experience.
For instance, the colors red, orange, and yellow will spur you to order more. Soft blue, gray, and peach, on the other hand, will create a relaxed ambiance.
3. Book in Advance
When you’re waiting for a table at a restaurant, you’ll only get hungrier and hungrier. When you finally sit down, you’ll devour all the table bread and give up on your diet for the night.
The solution is simple. Book healthy restaurants in advance – and you won’t have time to get hungry.
4. Be Wise in Your Seat Choice
When choosing where to sit in a restaurant, most people avoid the area around the bathroom. But an even more dangerous place to sit is near the kitchen.
It’s one thing to see the lip-smacking descriptions on the menu. But to see them coming out from the kitchen and smell the delicious aromas is way too much of a temptation, especially when you’re hungry.
Another tip is to choose a seat near or opposite a mirror. It might sound strange, but it’s backed up by research. Scientists have found that if you watch yourself in a mirror while eating unhealthy foods, they seem less tasty.
5. Eyes Too Big for Your Belly
According to research, people are bad at estimating how much a portion size should be. This means that on any given day, we’re probably eating more than we should.
So, whatever you do, avoid all you can eat restaurants. It’s way too tempting. Plus, these restaurants often have a no waste policy – if you’ve put it on your plate, you must eat it.
If a buffet is the only option, try using a smaller plate. Or fill half of a normal sized plate with veggies before you start snacking on goodies.
You Are What You Eat
You’ve found a healthy restaurant, now it’s time to choose your meal. This is the toughest part. But you can do it if you follow these tips.
6. Know Your Menu
Do your homework and take a peek at the menu before you go. Pre-planning your meal will make life a lot easier for you and help you to avoid temptation.
Restaurants sugar coat the words in their menu so that you don’t know exactly what you’re getting. But once you’ve got down with the lingo, you’ll be able to figure out what menu options to avoid.
For instance, anything that is Alfredo, creamed, buttery, or scalloped. Also, anything smothered, pan-fried, crispy, breaded or dipped is a big no-no.
The same applies to meats. Some cuts of meat are fattier than others. Skinless chicken breast, for example, is leaner than chicken thighs or legs.
Healthy dishes at restaurants feature compelling descriptions, such as grilled, baked, steamed, or roasted. Also, anything braised, seared, or broiled is good. These are the healthy keywords to look out for.
7. Watch Out for “Healthy” Labels
When browsing the menu, you’ll see dietary labels like paleo, sugar-free, or gluten-free. You might assume that these would make the meal a healthy choice, but that’s not always the case.
To make the food tasty, restaurants often add hidden added sugars and fats. For instance, if you eat a vegan cake, you may think it’s healthier. But they usually swap the eggs for a ton of oil, which is anything but healthy.
8. Meats and Fish
When choosing healthy dishes at restaurants, you don’t have to opt for a simple salad. Meat and fish will help you feel satisfied without filling up on carbs.
Lean meats, such as flank steak or chicken breast, are full of protein. Fish is also a healthy option as long as it’s not fried. It’s harder to overeat proteins than it is to overindulge in carbs.
9. Load Up with a Salad
Salads can be one of the most healthy dishes at restaurants. But there are sometimes hidden calories. For instance, nuts, croutons, cheese, dried fruit, grains, and fancy salad dressing can add hundreds of salads to your meal.
Don’t force yourself to only eat lettuce as you’ll be hungry again in half an hour. Make sure you’re getting some protein in your salad.
10. Double Trouble
The veggie portions in most meals are often very small. So when you order, ask for double vegetables.
If you want to add a little extra zest to your meal, why not ask for a fruit side? Superfoods like blueberries, strawberries, and raspberries can add some zing to your meal without a lot of extra sugar.
11. Don’t Be Shy
Don’t be shy to ask your waiter about the preparation of the food. If you find it out that it’s cooked with a lot of butter and salt, ask for them to prepare it without.
You might feel embarrassed asking, but that’s what your waiter is there for. Ask them what any unfamiliar words mean or ask their opinion on what the healthiest thing on the menu is. They may be able to make some great suggestions.
12. Sharing Is Caring
A sneaky way to keep portions realistic is to split your dish with a friend. This may give you the chance to try a little bit of everything without overdoing it.
You could even order a couple of appetizers as a main meal.
13. Get Saucy
Even if you order a healthy looking menu option, they may smother it with sauces and butter. It may end up being just as unhealthy as that double trouble cheeseburger you had your eye on.
Ask them to prepare your food without the butter and dressings, but to have them as a side instead.
Instead of dousing your meal with the sauce, try the fork-dip method. Dip your fork into the creamy side, then load it up with veggies. This way, you can get the taste without overindulging.
14. Skip Empty Calories
You may have ordered the healthiest dish in the restaurant, but it won’t matter if you stuff yourself with bread before the meal arrives. If it’s too tempting, ask the waiter to take it away.
Another empty calorie culprit is sweet alcoholic drinks or sodas. Avoid cocktails at all costs. They will load you up with sugar, use up all your calories, and you’ll still feel hungry afterward.
If you need an alcoholic drink, opt for a vodka and tonic or a glass of wine instead.
15. The Proof Is in the Pudding
Deserts are a no-no! Even a small piece of cake can add 400 calories or more to your meticulously planned meal. Just say no, kids!
If you have a sweet tooth, why not try sharing a dessert instead? Ask for some fruit, such as berries. Or grab some frozen yogurt on the way home as a low-calorie option.
Let’s Eat!
Now you’ve picked the right healthy food restaurant with the perfect ambiance, and you’ve chosen the healthiest item on the menu. What next?
The next part is the eating! Don’t let this final hurdle trip you up. Follow the next five tips.
16. Box It Up
Up to 94 percent of restaurant meals contain 600 calories or more. That’s because even if the meal is “healthy,” the portion is way too big.
Instead of asking them to box up the leftovers, try asking them to box up half the meal before you even begin. This will keep you from overeating. It will also save you money as you can eat it for your dinner the next day.
It might look a little odd to others, but it’s a smart move for eating healthy at restaurants.
17. Keep Calm, Drink Water
Drinking water can help control your eating and ward off hunger.
This habit makes it easier for you to slow down during a meal. You’ll not only enjoy the food more, but it’ll give your stomach the chance to tell your brain it’s full before you overeat.
Some struggle with the bland taste of water, especially if they’ve got used to drinking alcohol or sugary drinks. Ask for a slice of lemon or lime to improve the taste.
18. Slow Down There
Once you’ve got your plate in front of you, it can be tempting to gobble it down. But eating quickly leads to overeating. This is because your stomach doesn’t have the chance to tell you it’s full.
Try putting down your utensils between each bite. This will give you the chance to savor each mouthful. It will also help gauge your hunger levels before you stuff yourself.
19. Don’t Compare
Keep your eyes on your own meal. Don’t compare what you’ve ordered with your friend’s dinner. We all have different nutritional needs – comparing won’t help anyone.
It’s also handy to have this mindset before ordering. Try to be the first to order. This will stop you from having an “Oh, that sounds delicious, I’ll have the same” moment.
20. A Happy Ending
When you’re finished your meal, pop a mint into your mouth. The mint will help clear your palette. This will discourage you from taking any more sneaky bites of your meal or anyone else’s leftovers.
If what’s left on your plate is tempting even after you’re full, try one of these tricks. Use a napkin to cover the alluring leftovers. Or drown it in salt so that it becomes inedible.
Plan to finish off the night with light activity, such as an evening stroll or a little dancing. You’ll not feel like ordering something too heavy as it will make you feel sluggish for your activity.
Tips for Eating Healthy and More
If you follow these tips for eating healthy, you can enjoy your restaurant experience without the guilt trip afterward.
Of course, you should try to eat healthy foods at all times. And diet goes hand in hand with an exercise regime.
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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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.
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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Online Fitness Coach – Is It Worth It?
Should You Get a Virtual Personal Trainer?
Motivating yourself is hard, ask anyone who works freelance. Going to the gym is often the same. Sometimes what you need is somebody to motivate you, to tell you that you are doing the right thing and that you can do this, that you are ever-so nearly there.
But hiring a fitness coach can help with more than just motivation. A coach is an expert who can tell you where you’re going wrong, what equipment, and what exercises are the most effective. Sometimes a coach is all you need to ensure you meet your goals.
Is Online Fitness Coaching Worth It?
Some people start going to the gym in their teens, others in their 40s or older have never been to the gym. That is ok. The problem is the longer you put it off the harder it can become to know where to start.
Online personal training is very similar to 1 on 1 personal training at the gym. The only difference is you are not depending on a fixed location and someone else’s schedule.
Personal Training through the internet is a popular way to receive better results without the limits and cost of a gym. This way, your internet fitness coach will provide better service without charging too much.
A fitness trainer can give you the confidence to be able to approach your first few times at the gym with the vigor you need to accomplish your goals.
Why A Virtual Fitness Coach?
Don’t lie, do you tell everyone you love going to the gym? Everyone says they love it but what they – and you – mean is you love having gone to the gym. You like the end result, the feeling you get after a good workout.
The feeling you get whilst you’re there, however, can be repetitive. And sometimes trying and failing at new routines can be disheartening. We can help to keep you inspired with our tips but they can only go so far in helping you stay in the game.
Online Personal Coaching is the way to go if your objective is to find an affordable solution to accomplish your health and fitness goals. Also, if time flexibility is important to you, hiring a virtual fitness trainer is definitely worth it.
A personal coach can show you hundreds of different routines and show you how to take advantage of the more complicated equipment all with the help of the interne. They can also construct a routine that keeps you on your toes and does not involve you losing interest or focus.
Train For a Marathon Or Competition With A Virtual Fitness Trainer
The biggest reason to hire a personal coach is if you want to train for a marathon or a competition. Some people do competitions or marathons because they involve setting goals on a big scale.
Such goals can help them prove to themselves that they are able to meet their personal goals or because gearing up for something big is the most effective way for them to get fit.
Either way, an online fitness trainer can see you through the dark times as well as the good days if you decide to take on a marathon challenge. As you inevitably consider giving up out of fear of not being able to achieve your goals, they can be your guiding light.
While it is possible to complete a marathon without training from a professional instructor, as celebrities who competed in the London Marathon have claimed, it is not advisable for most people.
As well as the motivating factors, running such a distance requires a level of pacing and self-control that only an instructor can safely advise you on.
If you are hesitating about getting a fitness professional, then the best advice is to just go for it. You can usually get a free trial and can get a chance to decide if he or she is right for you.
Remember you don’t have to have a coach with you at every session you do at the gym but one session once a week could really help you.
If you’re serious about getting fit why not get in touch and try our 9-week challenge with a personal online coach.
How Much Will It Cost To Hire A Fitness Coach On The Internet?
It all depends on what you want to achieve. A very popular option to consider is the 9-Week Body Transformation and it’s very affordable. Click the Chat button to the right to find out more.
Are Virtual Fitness Experts Worth It?
Yes, and it’s certainly cost-effective. Since it’s online, you’re avoiding the gym overhead, so your personal training via the internet will cost a lot less. An Online Personal Trainer will provide better one one one time.
What Can I Expect From An Online Personal Trainer?
You will receive full support to help you get through your workout and fitness program. It is done through video calls. Your Coach will make sure you stay motivated to accomplish your fitness goals.
Are you up for a 21 Day Challenge? Click the link below to get started!
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8 Mini Workout Tips To Try If You Have No Time To Exercise
8 Mini Workout Tips To Try If You Have No Time To Exercise
Too busy to exercise? Here are some mini workout routines to hack your weight loss plan even if your schedule shows zero downtime.
In between work, school, or taking care of the kids, you’re lucky if you find one second to yourself. You still want to exercise and stay fit, but your schedule is so busy that you just can’t seem to squeeze it in.
Only an alarming 23% of Americans get the exercise that they need. Don’t be a part of the population who struggle to work out. If you don’t have time–don’t worry.
Fortunately, you don’t need to spend hours on an elliptical just to get your daily exercise. Doing small exercises throughout the day only take a few minutes, and some can even be incorporated into your daily routine.
Who needs the gym to get in shape? Here are 8 mini workout tips you should try if you have no time to exercise:
1. Workout With Your Chores
Why not make chores your daily workout routine? Instead of dreading your chores, view them as part of an exercise routine. You may not think of chores as a workout, but the reality is that you’re doing work and getting physical activity.
Put extra effort into doing your daily tasks. Doing laundry involves heavy lifting, vacuuming your carpet works your arms and legs, and wiping down your bathroom can tone your biceps. Even something as simple as scrubbing the floor can give you an effective cardio workout.
2. Avoid Elevators
Yes, elevators are very convenient, but you don’t really need them to get where you need to go. Don’t take the elevator up to the eighth floor–go up the stairs instead.
Need more convincing to use the stairs? Simply climbing 2 flights of stairs per day can lead to a weight loss of 6lbs in one year. Now, just think how much weight you can lose if you climb 10 flights of stairs each day.
You can even try this exercise when you’re out shopping. Skip out on escalators when you’re at a store and work towards your weight loss goals on the stairs.
3. Break Parking Habits
Are you guilty of always trying to find the closest parking spot? Now is the time to stop that habit. Instead of searching for the spot closest to your destination, you should be looking for the farthest.
Parking far away forces you to walk a longer distance to the building’s entrance. If you have multiple places that you’re driving to that day, all that walking adds up. Just one simple adjustment can turn into an easy daily workout.
4. Take Advantage of Lunch Breaks
Maybe you’re stuck at work all day. By the time you get home, you have no time or energy left for your daily fitness routine. That’s why you should start taking advantage of your lunch breaks.
You might cherish your lunch break as a time when you can relax, have a bite to eat or chat with your coworkers, but you can also use this as a time to squeeze in a quick workout. You could go for a 20 or 30-minute walk outside your building depending on how long your lunch breaks are. Bring along a few coworkers and start a fun daily workout.
5. Don’t Drive to Work
Getting stuck in traffic during your morning commute is probably nothing new to you. But what if this irritating traffic can be avoided altogether? If you live close enough to your job, consider biking, jogging, or walking to work.
Spending all day behind your desk is just as bad as spending several minutes or hours behind the wheel. Your body just won’t get the daily workout it needs.
You could also try hopping off the bus or train early so you have a farther walking distance to your home or work. You might even find out that you’ll get to work on foot faster than if you were to take a vehicle.
6. Use Commercial Breaks to Your Advantage
Everyone knows that commercials are annoying–they interrupt your favorite shows and are incredibly boring. The next time you find time to relax in front of your TV, don’t sit through the commercial breaks. Make it a habit to get up and do an aerobic exercise while the commercials are on.
Commercial breaks are around a few minutes long and can occur several times during a show. Doing a variety of jumping jacks, push-ups, and crunches, as the commercials play can really make you sweat, and can even get you toned over time.
7. Learn to Multi-Task
Many people tend to avoid workouts because they have to get some other task done, but it’s really easy to do both at the same time.
Have to take your dog out? Go for a walk with him around the neighborhood. Maybe you’ve been meaning to get around to reading that book or finishing a TV show–read the book or watch your show while you’re on a treadmill or hitting the gym.
Having entertainment while working out can be your motivation to start incorporating a daily exercise plan into your busy schedule. Better yet, you’ll be accomplishing a task, while also reaching your fitness goals.
8. Have Fun with the Kids
Daily workout routines can be boring, but kids definitely aren’t. They’re bundles of energy, and never seem to tire no matter how many laps they run around your yard. Next time your kid wants to get outside and play, go with them.
Suggest playing a game of tag or catch. You’ll be surprised at how tired you are after the fun and games end. Not only will you get your heart pumping, but you’ll be having a great time with your kid.
You Can Still Get Fit with No Time to Exercise
Having no time to exercise isn’t an excuse for not working out. You don’t have to dread timely trips to the gym when you can do quick workouts throughout your day. Before you know it, you’ll notice yourself losing more weight and having more defined muscles.
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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