Transforming yourself. The journey to be strong, happy and health!
Introduction: A New Beginning
Change is inevitable, but transformation is a choice. Are you ready to embark on a journey that will make you unrecognizable – not just to others, but to yourself? It’s time to take control of your life, your health, and your future. In this guide, we’ll explore the steps you can take to become the best version of yourself, from nourishing your body with the right foods to embracing a fitness routine that will reshape your body and mind.
Nourish Your Body
Eat Three Eggs a Day:
Eggs are a powerhouse of nutrition, packed with protein, vitamins, and minerals. Incorporating three eggs into your daily diet can provide essential nutrients to fuel your body and support muscle growth and repair.
50 Grams of Protein per Meal:
Protein is the building block of muscle tissue and is essential for maintaining a lean, strong physique. Aim to consume at least 50 grams of protein with each meal to support muscle growth, repair, and recovery. This leads to 150g a day if you are eating 3 meals a day. (yes you should be eating three meals a day!)
Drink Two Liters of Water:
Hydration is key to overall health and well-being. Drinking two liters of water a day helps flush out toxins, regulates body temperature, and keeps your skin glowing and radiant.
Two Teaspoons of Salt:
Salt is essential for maintaining electrolyte balance and hydration levels. Adding two teaspoons of salt to your diet can help prevent dehydration, muscle cramps, and fatigue, especially if you’re active or sweating heavily. If you want good tasting salt, use LMNT.
Move Your Body
45 Minutes of Walking:
Walking is a simple yet effective form of exercise that can improve cardiovascular health, boost mood, and burn calories. Aim to walk for at least 45 minutes a day to reap the benefits of this low-impact activity. These can be broken up easily to 3x 15minute walk. Bonus points if you do each walk after a meal.
Four Weight Training Sessions a Week:
Weight training is essential for building lean muscle mass, increasing strength, and boosting metabolism. Aim to incorporate four weight training sessions into your weekly routine, focusing on compound exercises that target multiple muscle groups. At OC we split it up, and do two lower body days (Monday, Thursday) and two upper body days Tuesday and Friday.
Rest and Recovery
Eight Hours of Sleep a Night:
Quality sleep is crucial for overall health and well-being. Aim to get at least eight hours of sleep a night to allow your body to rest, recover, and repair itself. Adequate sleep is essential for muscle growth, hormone regulation, and cognitive function. Get into a sleep routine, maybe read for 10-15 minutes before bed to relax before bed. For other light foam rolling before bed helps them recover and fall asleep faster. Figure out what works for you!
Embrace the Journey
Becoming unrecognizable isn’t just about changing your physical appearance – it’s about transforming your mindset, habits, and lifestyle. By nourishing your body with the right foods, moving it regularly, and prioritizing rest and recovery, you can become the best version of yourself – inside and out.
So, are you ready to embark on this journey of self-discovery and transformation? It won’t be easy, but it will be worth it. Embrace the challenges, celebrate the victories, and remember that every step you take brings you closer to the unrecognizable, unstoppable person you were meant to be.
Need help getting started? Book a Free Consultation and learn how we can help you reach your goals!
OC has helped thousands of Bend, Oregon residents become strong, happy and healthy! Experience the difference!
