21 Powerful Fitness Hacks

Stefan Yap
http://powerfulfitnesshacks.com
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2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

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All rights reserved. No part of this guide may be reproduced in any form without permission in
writing from the publisher except in the case of brief quotations embodied in critical articles or
reviews.
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The information contained in this book is not designed to replace or take the place of any form
of medicine or professional medical advice. The information in this book has been provided for
educational and entertainment purposes only.
The information contained in this book has been compiled from sources deemed reliable, and it
is accurate to the best of the Author's knowledge; however, the Author cannot guarantee its
accuracy and validity and cannot be held liable for any errors or omissions. Changes are
periodically made to this book. You must consult your doctor or get professional medical advice
before using any of the suggested remedies, techniques, or information in this book.
Upon using the information contained in this book, you agree to hold harmless the Author from
and against any damages, costs, and expenses, including any legal fees potentially resulting
from the application of any of the information provided by this guide. This disclaimer applies to
any damages or injury caused by the use and application, whether directly or indirectly, of any
advice or information presented, whether for breach of contract, tort, negligence, personal
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You agree to accept all risks of using the information presented inside this book. You need to
consult a professional medical practitioner in order to ensure you are both able and healthy
enough to participate in this program.

Table Contents
Chapter 1 Introduction
Why Read This Book

Importance Of Training And Being Fit
Chapter 2 Self Acknowledgement
Changing The Unhealthy Lifestyle

The Usual Problem We Have
Chapter 3 Focus On Solutions
Impact Of Unhealthy Lifestyle

The Healthy And Right Routine
The Right Mindset
Chapter 4 Start To Hack In Your Own Life
21 Fitness Hacks you should know
Chapter 5 Conclusion Of Today Topic
Recommended Resources

Introduction
First, I want to congratulate you for downloading this book! Reading this book
is the first step in forming new and healthy fitness habits. The topic is about
the 21powerful fitness hacks you can do all by yourself. There are also
interesting topics in the book that you can read to gain further knowledge in
terms of fitness training. All the necessary things you need to know about
fitness are written in here. If you are looking for a powerful transformation,
this book is excellent to help you with your goals.
This book has a lot of intriguing topics that you can learn from. It will be a
tremendous help for you as it gives idea about how to be fit using the 21 tips,
what is the right mindset and routine to do, and how to change your bad
mentality about getting fit. It also covers a lot of easy to follow steps that you
can surely do, just by your own at your house. The aim of this book is to help
readers open their minds, and begin being healthy and fit.

We make our own bad habits that are making us feel unhealthy and
unproductive. Because of this, we have adapted bad habits that are
inappropriate for our health, life, work, and age. Our goal is to help you
change all of that, and shift to being fit to help you be better. Our goal is to
help people in order to experience a greater lifestyle. We hope that this book
will open your eyes, and we wish you all good luck!

Why read this book?
The main benefit of learning this book is that it will help you develop better
fitness habits throughout your life. Reading this book will help you become
knowledgeable in terms of fitness. You will also get to improve yourself after
learning these things. The topics written in this book were fully researched;
it has been proven and tested by many counselors, trainers, nutritionist, and
other subject matter experts.
We believe that this book will serve as a guide for the readers to cultivate
better lifestyle. The topics written in this book were based on observation,
research of experts, and experiences of people thats why people will surely
learn a lot from reading this. We know it is difficult to do this that's why we
used easy to follow steps that the readers can apply in their everyday life. All
you need to do is be diligent and be specific with your goals. There is no
better way or solution to change unhealthy lifestyle; this is why this self-help
book is created. The goal of this book is to form a strategic scientifically
researched formulation to change your habitual fitness life.
I hope you learn all the things you want to know by

reading this. Enjoy!

Importance of training and being fit
We are used in doing a lot of things which is why it is hard to change in order
to be better. There are times that we feel that our unhealthy lifestyle is
impossible to tame. It is hard to change it because it became a part of us.
I think it is best that you know the right training when it comes to being fit. It
will help us understand the topic more. However, before learning this, I want
to discuss the importance of having a good and healthy lifestyle. Why do we
really need to develop a healthy habit? Is it really important that we exert
efforts in this area? To give you more understanding about the importance
of training to become fit, here are some things you should know:
Training and being fit will make you have more chances of succeeding
we all know that our lifestyle improve our discipline, actions, self-
control, perspective, and vision. These are the traits that almost all
successful people have. When you establish a healthy lifestyle, you
begin to be productive and effective. It will allow us to be better in all
the things we do in life. Also, it promotes a way of life that is engineered
for success.

Training and being fit will maintain your weight We can achieve a
healthy weight by eating the right foods and exercising regularly. By
simply being fit, training regularly, and forming a healthy habit means
avoiding excess weight gained. When you learn more about a healthy
lifestyle, you will understand your needs. You can start the day with
healthy activities and routine; you will notice that you will be productive.
This will help you avoid hunger spasms. Hunger spasms make us
crave for food. Learning the right habits will help us gain better quality
of life. We all want a nice physique, a healthy mental and physical trait.
Training and being fit will help us improve our mood Sometimes, our
way of thinking depends on our habits. When we learn the healthy
habits, we open your eyes to see more of the world. There are studies
today that say that doing what you love can stimulates your brain
chemicals. Training and being fit will prepare us. This is good because
it will help us feel happier and more relaxed. Doing the things you love
decreases stress; it improves our ability to think clearly and precisely.

Training and being fit will help us to combat diseases Learning the
healthy lifestyle will help you prevent a lot of health conditions. When
we are stressed and depressed, we are highly at risk in suffering for
heart disease, cardiovascular disease, stroke, and high blood
pressure. Training and being fit will help us gain a healthy lifestyle. This
promotes healthy habits that will help you enhance and boost you high
density lipoprotein (HDL); HDL is good cholesterol that will help you
decrease your unhealthy triglycerides. This will help your blood flow
smoothly, which decreases risk of cardiovascular diseases.
Training and being fit means energy boosting It is true

when experts say that habits can boost your energy. Our actions
energize us because we like to do what we love. We prevent feeling
stressed, frustrated and depressed by occupying our time with so
many healthy activities. This helps because we motivate ourselves to
do more by having these healthy habits because of excitement; it also
promotes better sleeping pattern. Sometimes, we eat foods high in
sugar, cholesterol, calories and saturated fats when we feel tired, sad
or depressed. When we engage ourselves in healthy habits, we also
boost our endurance this will give you more energy.

Training and being fit will improve our longevity Having a well
rounded and healthy lifestyle will give you more chances of living a
longer life. The reason is because we become more productive. Our
sleeping pattern is better and we engage into physical activities. It will
surely prevent people for dying prematurely. When we are energized
and healthy, we appear to have positive outlook in life. This will avoid
us from feeling isolated, and unworthy.
These are just few reasons why you should start training and be fit. Instead
of getting used with such an unhealthy habit, I suggest you start forming the
better habits for your lifestyle. It will definitely help you achieve a better life.
There are people today who grow old regretting how they spent their lives;
don't be like them! Change your lifestyle now and be fit, because it is
definitely creditable.

Changing the unhealthy
lifestyle
If you want to train yourself and start being fit, you need to avoid all the
necessary bad habits that you have. Primarily, you need to adapt the right
mindset to be able to maintain your body. Change is something we should
establish when we know there are needs of improvement in our lives.
However, changing a behavior is difficult, as we all know. Neuroscience
experts believe that our brains find it hard to anticipate change. This is the
reason why only very few people can establish and change a healthy
lifestyle.
Neuroscience lets change go deeper than outward signs. It will often tell us
to focus on the positive things, ask questions, listen and be attentive, work
on eliminating stress and anxiety, and action to motivate you to change.
When our brain sees the changes as non-threatening, our brain can use
these changes as information to learn using neuroscience. In this chapter,
we will discuss a framework that all readers can follow to acquire a habitual
change. Before we go to these steps, I want my readers to understand that
these things require a lot of determination and will in order to be achieved. I
highly suggest that before you do these steps, make sure you are ready.
Prepare yourself and embrace idea that you are really
changing. Perhaps, harness your mindset and accept
that you need to improve.

Unhealthy lifestyle will only be a burden to you. Do not indulge with these
temporary satisfactions because in the end, it will only pain you. I understand
that in this changing modern world, people develop bad habits and lifestyle,
but they must not dwell on these things as they promote unhealthiness. To
enhance the right mindset, here are the steps:
1) Adjust your mindset
The first step is to embrace the obvious fact that you need changes
and improvements. Look at this as your personal amendments. You
need to get rid of the bad habits; no lame excuses! After setting the
right mindset, you will prepare yourself to do changes.
2) Determine the habits you dont need to change and the habits you
need to get rid and change
Make time to know what are the things you need to change, and the
things that you need to get rid of. This will give you a complete
overview in your habits. This will also allow you to choose what you
want to be. It is to grow as a person; giving you time to know yourself
more.

3) Stay committed and have the will power
Commitment is the most important key in this framework. Without it,

you will not succeed because you will only go back in doing the bad
habits after some time. Harvest a lot of will power and stay
committed in the changes. Just always stick to your goal because it
will help you to stay on track.
4) Establish a positive thinking
You must always remember that it is not impossible to change.

When you have a positive thinking, you will feel encouraged. It will
help you reach your goals and will help you to prevent from failing.
Focus on the changes first and see things in a different perspective.
It will show you the way.
5) Train yourself to practice the healthy lifestyle and getting rid of the
bad habits
Its really true when they say practice makes perfect as it will
definitely make you achieve your goals. Practicing the right habits
and practicing not to do the bad habits are both important.
6) Get a good understanding of what triggers the bad habit
I know that bad habits are not easy to lose, which is why you need
to understand what triggers the bad habit. This will allow you to
create a strategy and will enable you to think about the best solution,
so you can protest when it triggers back. You can also find a healthy
alternative if you really find it hard to get rid of the bad habit. Try to

know how to control yourself. You need to have a strategy so you
know what to do in case it happens again.
7) Reward yourself and journal every progress you make
Try to reward yourself every week to keep you motivated. Be

grateful for all the changes you made. Seek support as well because
you will need it. Try to journal every progress because it will boost
your interest and determination. It will help you to stick with your
new and better routine.
Making a journal will let you know how far you are going. Keep track
on how much youve accomplished so you will feel satisfied and
fulfilled with the changes.
These steps are very transparent and effective in terms of change. It will
definitely be helpful for people to follow this guide. This framework is
intended to help you throughout getting rid of your bad habits. Your desire to
break bad habits will help you. Consider this a powerful strategy and remove
your doubts in following this framework. Start TODAY and be the better you!

The usual problem we have
We are unhealthy because we choose to
stay unhealthy. I want readers to realize that
in whatever circumstances, they always
have a choice. When you feel that you are
living out of your potential, do something
about it! You control your life so be
accountable with what you do with yourself! I
had a chance to speak with my friend last
month who gave birth with her first baby; she
gained almost 50 pounds in the process of
bearing a child. She asked me, How unfair it is to be a woman?. I told her
that life can sometimes be unfair, but we always have our own little chances
in making a good fight.
To be honest, there are a lot of ways to help you be fit today. A lot of scientific
studies and approach are being considered right now to help people stay
healthy. The problem is, people are too lazy to even give themselves a shot.
To give you brief understanding about the usual problem people may have,
here are some reasons I gathered upon observing unhealthy people:

1. They think they are hopeless anymore
People injected a mentality in themselves

that they cant do better things to help them.
They already gave up. This is the major
struggle they all have. They dont see
potential in their own selves. The truth is, it
is never too late to do something. They
have the power to change their lives; it just
takes time but they will eventually get there
2. They dont know how to control
Moderate eating and calorie calculation are the things they cant
handle. If only people are being educated about food and nutrition, they
will be able to adapt healthy lifestyle. The problem in this is that people
indulge over temporary relievers such as alcohol, cigarettes, drugs and
other foods that will help them cope with stress and depression. When
people learn to control everything will work out just fine.

3. They cant say NO.
One of the major problems of people nowadays is that they dont know
how to say NO. They dont know how to be committed with their goals
and lifestyle. This is the reason why most people are obese at the
moment. They dont know how to limit themselves with the foods and
things around them.
4. They dont have discipline
Disciple plays an important role in our life.

Without discipline, we will surely get
overwhelmed with the things surrounding us. We
need discipline in order to succeed in whatever
situations. It is something we should all have for
it defines who we are as a person.
5. They are too lazy
Unhealthy people are unhealthy because they are too lazy to cook
healthy meals, exercise or practice a better lifestyle. They settle for the
easy ways. For example, in America, 8 out of 10 people eat at fast food
chain daily. When they learn to cook nutritious meals and engage in
regular exercises, they will surely be healthy. The problem is, people
are becoming lazier. The environment influence as well.

6. They are not properly educated about healthy lifestyle
When your parents are obese, the chances

of being overweight are also high. It is
because you inherit their traits and lifestyle.
Also, not everybody in this generation is fully
educated about the proper nutrition and
calories people should get every day. There
are organizations helping people to be
informed about the healthy habits but
somehow, their efforts are lacking considering most people are
dwelling and more comfortable to unhealthy lifestyle.
7. They dont know how to START
This is very common to all of us. For example, in Facebook, we usually

see girls and boys posts about going to the gym or having a diet
starting tomorrow. Most likely, they never acquire to do these things.
They always say tomorrow other than NOW. This is the problem; they
always set aside their plans and goals.

These problems are said to be true according to a lot of studies today.
Nutritionists, trainers, and professionals yield a vast amount of patients
because of these things. Ideally, more people are becoming more dependent
with sedentary lifestyle compared to those who are doing healthy lifestyle.
They have concluded solutions for these problems so the only thing people
should do is to follow them and start being healthy. You are the master of
your own self. Know deep down in your heart that you can overcome these
things because you can!

Impact of unhealthy lifestyle
Habits can affect our life; it can

affect us mentally and
physically. When we continue
doing the wrong habits, we risk
our health and emotions. There
are a lot of studies today that
teach people about the impact
of habits in our life. It is pretty
alarming as the people who
have been observed tend to
regret their lives upon practicing
bad habits. On the other hand,
people who are doing the
healthy habits are more hopeful,
joyful and satisfied.
For example, an alcoholic who has been struggling with so many problems
in life; When he continues to do the same action over and over again, he will
most likely regret it when he becomes sick or old. It is because the chances
of doing bad habits limit him from doing great things. This has been the main
trouble of people who have bad habits.

Habits affect us mentally because we are what we do. If we persist doing the
bad activities, we will have a troublesome day; nobody wants that. There are
evidences today that say that healthy promotes great perspective in life.
They will likely to experience better outlook in life. They are positive and they
avoid stress-inducing thoughts. This is definitely helpful as stress,
depression, anxiety and frustration can cause a lot of diseases. Also, healthy
habits promote healthy body. When you engage yourself to many physical
and healthy activities, we are going to be fit and vigorous.

The healthy and right routine
By making activities every day, you become inspired to stay fit and healthy.
It is the feeling of being healthy that makes you do more. I have a sister who
is 9 years younger than me; she always makes it a point to join sports fests
every year to stay fit. Mostly, athletes like her are the once who live longer.
They are said to be disciplined and focus because they practice healthier
lifestyle. For this chapter, we will elaborate few tasks that are being done by
successful and notable people today. These have been proven already.
You must be wondering, what are the usual routines of healthy people. You
might think they exert efforts than ordinary people; but the truth is, their
routines are just plain simple. At first, you will find these activities hard to do.
In time, you will get used to this and it will feel easy to follow regularly. To
answer your questions about the healthy and right routine, here are some
activities you should follow: Here are the routine of healthy people:

They wake up early
Successful and healthy people get up on time

to be ready. Eating a healthy breakfast is
something that they do too. Try to get up early
and focus on the day. This will motivate you
to work.
They take time to be grateful
They thank God, their family, friends or loved ones about the things
they receive. Most healthy people pray because they find the need to
ask help and give thanks to what they achieved. They are happy with
their achievements, but they are hungry for more.
They meditate or walk
Meditation is what healthy and successful people practice every day.

They do this to attain focus and peace. This is one way to prepare
themselves about their workloads for the day.
They eat healthy breakfast and they dont skip meals
After their exercise, they eat healthy breakfast. The most important
meal is breakfast so they eat healthy foods and incorporate fruits and
milk in their meal. They also avoid drinking too much caffeine and
energy drink.

They drink vitamins and follow prescriptions of doctors
Most people dont buy vitamins that are why

they have weak immune system. Healthy
people know that vitamins and nutrients play
big roles in our body and mind; this is the
reason why they invest on these things.
They also follow doctors prescriptions other
than just buying medicines or vitamins they
can afford.
They are organized and make priorities from high to low
They know what to prioritize first; because of this, they manage their
time well and they meet their tight deadlines. Healthy people organize
and manage their e-mails, electronic documents and folder system.
When you organize your clutter, work space, house, and computer,
you will likely to be more codified and productive. It also eliminates
stress during work hours.
They manage their time
Managing your time starts with a simple to-do list. If you need to buy
a planner to schedule all the meetings, appointments or tasks, I
suggest you go do it! Healthy people knows that being healthy means
being at ease. When you learn to manage your time, you will stay
healthy and void stress-inducing thoughts throughout the day.

They challenge their own selves to work hard
Healthy people dont compare. Hence, they challenge themselves to

work even harder and make time to reward their person. In this way,
they can keep determined to do more and give more.
They know how to motivate
Try to feel motivated each time you work. You will also motivate others
if you do this. Learn that this job is your passion, so you must contribute
well.
They learn from their mistakes
We all make mistakes, but we should use them to learn from it. It will
help us improve even more. Healthy people always make a room for
improvements because they want to be better.

They think positively
Successful and healthy people don't stress over things because it can
only hinder productivity. They think positively and they always find
solutions. This is important especially during work; they must always
be optimistic in order to function well I their jobs. They also avoid eating
foods that can make them feel stressed and worried. When they feel
anxious, they take a deep breath and concentrate in solving the
problem
They feed their mind and soul
I happen to like reading motivating books, listen to tapes, watch

inspiring movies, bond family, play with pets or children, make
conversations, or simply pray and walk alone. It's something I do to
help me connect with life.
They listen and ask questions
Successful people speak up in meetings; they also listen and pay

attention so they gain understanding in what they are doing. Also,
listening and asking questions help them understand more things.

They take breaks to unwind
Stretching is one of the most common they can do to relax their body
during work hours. They also take time to rest after accomplishing a
task. Most successful and healthy people do tasks one at a time.
They drink plenty of water
Water is very healthy. Have a bottle of water with you every time you
go outside the house. It will definitely require you to drink plenty of
water. The suggested amount of water intake is 8 glasses per day. This
will keep you hydrated during the day. It will also nourish your skin.
They bond with family, friends and loved ones after a long day at work
Family bonding will keep you healthy as you feel unconditional love
and happiness with them. They are your source of encouragement.
Therapists require their patients to seek support in order to feel
motivated. Its because knowing someone believes in you will keep you
determined in being fit and healthy. They will help you achieve your
goals.

They get enough sleep
Doctors usually prefer 6-9 hours of sleep daily, during 9 PM onwards.

It is because we need to relax our body and mind to be able to function
greatly for the next day.
They do more physical activities everyday
Doing physical activities will help you body stay active. When you
engage into activities that will help you gain better physique and
healthy mind, you will most likely improve your way of work.
Having a healthy routine will surely make us healthy. By doing these healthy
routine, you will catapult your career and lifestyle into the right direction. You
are what you do so make sure the result of your choices will make you better.
Our actions power our lives so identify your routine, stick to it, and then
experience a greater, healthier, and better life.

The right mindset
Having the right mindset is extremely hard.
However, it is highly important that we obtain
this to be able to do trainings in being fit. A lot of
people usually just hire a trainer and start being
fit; this is wrong because they still have to
consider their past lifestyles and see to it that
they have identified the right habits and the bad
habits they need to avoid. I can say with very
much confidence that this is the best way to be
able to adapt a greater lifestyle.
Preparing yourself to this will help you establish and maintain a healthy
lifestyle. Most people had been successful by just following these key
points. These are well researched thats why I can guarantee you that it will
work and help you as it has been done by several people already. Here are
some things you should do to be able to adapt the right mindset:
Go for the extra mile
Try to move forward and try to give you best shot in whatever you do.
Just do better. Do more instead of being contented performing
minimum task. Try to exceed expectations, whether you're delivering a
project or expectation ahead of schedule or volunteering to take new
opportunities outside your comfort zone.

Understand the needs
Be proactive in the requirements and needs in your job. When you do

this, things will become simpler and easier. It will also help you
understand the things around you. As the saying goes, Dont just work
hard, work smart.
Just stay positive
A positive, optimistic trainee can motivate a high-pressured

environment. When you inflict positivity in your daily life, you will
definitely feel accomplished and improving every day. Also, try to avoid
complaining a lot. Remember your goals, and do your utmost best to
stick with your healthy diet
Make opinions and bring solutions
Problems and struggles are inevitable. Dont be afraid to express your

thoughts because it can bring a possible solution. For example, you
want to lose weight in no time but your trainer suggested doing things
slowly. Try to recommend a lot of things to help you both accomplish
the goals. Dont be afraid to ask questions and suggestions because it
will help you achieve a healthy body and mind. When you have an idea
in mind, share them. I strongly recommend that you make more
research to help you gain better understanding.

Always make room for improvements
There are small improvements you can make which can bring a big
impact in your life; always make it a point to make improvements. Ask
advice to those people who have been successful in keeping a healthy
lifestyle. They are the ones that understand you; after all, theyve been
in the same position.
Avoid taking things personal
Be professional and take the comments as constructive criticisms. I

have a friend who hates her physical trainer at the gym. She usually
complains about how strict her trainer and how her trainer treats her
like a man. If you can voice out problems or dislikes with your trainer,
I suggest you does it as it will only create misconceptions in both sides?
Perhaps, try to work with them and see what works best for you. Im
sure they will understand.
Value your time
Like the saying goes, Time is gold. Do not waste your time and be
productive as much as possible. Instead of watching TV, playing
games in your computer, or sleeping, try to go outside and be
productive. You can start by making an everyday jog or 30 minute walk
with your dog or family. Simple efforts can count! Also, its better than
doing nothing.
Always keep it open
When you take the time to develop a healthy lifestyle, you will become
a prized asset to your own self. Make it a habit that you study and read
more informational books to help you are fit. It will pay off in the end!

Listen, listen, and LISTEN
This is the most important way to learn. Listen to your trainer or partner
because they know how to help you. Listening is a big step because it
you can learn a lot by just simply observing. Try to see things from their
perspective. These trainers, nutritionist or coaches have deep
experience thats why they know whats best
Be committed with your plan and goals
I always say that the most important trait a trainee must have is
commitment. You should be committed in staying healthy and fit. You
need this in order to maintain a healthy lifestyle. When you dont
commit, the chances of going back to bad habitual action may arise.
You have to make an agreement with yourself that you are now taking
the healthy path for you to be better.
These are just simple reminders for you to fully train and be fit. Although
some of the listed points you should consider are hard to do, I can assure
you that you have the ability to pursue this. The best thing I can advice you
is to have compassion with yourself. You have to know that you deserve to
have a better lifestyle. Only when you wholly understand this, which is the
time, you will be ready to leave your unhealthy habits and stick with healthy
lifestyle.

21 fitness hacks you should know
Maintaining a healthy body is hard. I know this because I had struggled in

balancing my blood sugar. For this chapter, we will focus on the habits that
will improve your health, specifically blood sugar, in a natural way. These
steps are just easy to follow because it is intended for readers like you. Here
are some steps you should follow:
1. Have plenty of fats
It may have been shocking for you but, fats actually help us balance
our blood sugar. Having plenty of fats can prevent our sugar to
fluctuate high. Carbohydrates is highly need as it is a good quality
source of healthy fats. This slows down our absorption of glucose into
our bloodstream.

2. Avoid eating constantly
Always remember that it is better to eat small and frequent meals than
many meals at once. A lot of nutrition researchers, including Sarah
Ballentyne who is the author of Te Paleo Approach, believe that less
frequent means will regulate our hunger hormones.
3. Always eat breakfast
Eating breakfast will help you balance your blood sugar. Breakfast is
important because it indicates that you don't have slow digestion or
inadequate stomach activities. Eating breakfast will also prevent you
from suffering stress hormones. When you don't eat breakfast, your
stress hormone reproduces.
4. Take a lot of protein food
Protein can slow down absorption of glucose in your blood stream. If

you really want to balance your blood sugar, the three best things you
need to eat are fat, protein and carbohydrates.

5. Take consider Healthy Buttermints
Buttermints contain butter and coconut oil; these two are healthful
beneficial source of saturated fats. Also, if you really want something
that will satisfy your sugar cravings, you may have a small amount of
refined honey.
6. Have a good night sleep
It is highly forbidden to have sleep deprivation. It will only worsen your

blood sugar. Most doctors prescribed their patients to sleep 6 to 9
hours a day so you must follow this. Also, there are evidences today
that say that sleep deprivation can cause a lot of illnesses. It is not
healthy to sleep late or sleep shortly; reward yourself a restful night
because you will need it to function well.
7. Exercise daily
A lot of my diabetic friends survived diabetes because of exercising

every day. What they did was run 1-2 hours every morning. This is very
helpful because it will not only strengthen your body, but also help you
balance your blood sugar. Also, bring a bottle of water so you will avoid
dehydrating yourself.

8. Meditate at least 30 minutes in the morning
Always make it a point to meditate

at least 30 minutes a day. This is
really healthy. Doing this will also
boost your physical and mental
awareness. Doing this is actually
fun; it will allow you to isolate and
think for a while. You can also
engage yourself to sports as it
helps you raise your heart rate. I
recommend this if you have a heart
disease. There are a bunch of
studies right now saying how
beneficial meditation can be. A lot of notable people are practicing this
because it helps them connect with the world. They also gain better
understanding and perspectives when they do it regularly. Meditation
is very rewarding when you do it regularly. Doing meditation twice a
day, for at least 30 minutes, is healthy and helpful. There are a lot of
doctors today who recommends meditation to their patients. It is
because meditation prevents cardiovascular diseases. It has so many
benefits like reducing stress, curing insomnia and even lowering blood
pressure. It also helps you to improve your concentration
9. Drink plenty of water
Drink more water instead of coffee or soft drinks. You can carry your
own bottle of water every day to facilitate drinking every now and
then. Water is one of our basic needs. It can help us control calories,
replenishes us, regulates our body, improve our skin and energize
muscles. Also, lemon water is famous for giving a lot of vitamins in
our body. You can try this as your alternative. If you are obese, you
might need to lower your sugar intake. Start drinking grapefruit with
apple cider vinegar 3x a day; this juice is really effective for burning
fats.
10. Bring a bottle of water wherever you go

Studies show that when people bring a bottle of water with them, they
will most likely feel thirsty every hour. It also appears that people tend
to drink a lot of water when they have a bottle they can refill.
11. Eat fruits and vegetables
Eating fruits and vegetables have so many benefits. I highly

recommend you to eat those that are green. Pay attention to what you
are eating, and don't skip meals. Try to also eliminate those foods that
are unhealthy, such as junk foods, fried foods, etc. You can start
making small changes one at a time. Take your time as this is really
hard to do. What I can tell you is to just have the sense of commitment
in what you do. Always remember the reason why you are doing this.
12. Avoid stress eating
Stress eating is usually done when you are totally stressed from work,
life or situations. People tend to eat a lot because they feel sad or
dissatisfied. Don't give in to temptations. Instead of eating, try
expressing yourself.
13. Avoid bad habits such as smoking, drinking or using drugs

This is hard so I suggest that you seek help in order to overcome this.
Seek someone to talk to for to you avoid these types of bad habits.
Communication is healthy; express you and socialize. Let out your
feelings and stop settling to temporary relievers. If things are still
getting harder, I suggest you seek professional help. There is nothing
wrong with it. I encourage you to try because you will meet people with
the same problem like you; you will find acceptance, understanding,
and help in there.
14. Have daily checkups and jack up vitamins
Having daily checkup will help you as you will be scanned for any
alarming diseases. Doing this will prevent you from diseases that are
left untreated. It will help you live longer.
15. Seek for peace of mind
Peace of mind and tranquility are both important as it helps us relax

our whole being. Having the ability to attain peace of mind is rewarding
because it prepares us on our day. It also gives clarity to us which
prevents us from over thinking things.

16. Have enough rest
Having enough rest is a need because we to

condition our body and mind. Experts'
recommendation is to get at least an hour every
day just trying to relax and unwind with the
workload. I preferably advice you to use your bath
time to relax. You can also pamper yourself by
having a massage or a nice dip in the tub.
17. Engage into sports or other activities that will keep you occupied
Engaging into sports or other curricular activities will help you be

occupied. Sports are said to be the most helpful activities to help you
be fit. There are a lot of sports you can do. However, I think you should
look for these and find what you think you can do and what you think
you can love doing. There are sports that are hard to do, and there are
sports that are easy to do; find these and be committed doing it. If you
dont like sports, you can try ballet, kite flying, or just simply dancing;
these are also helpful.
18. Do activities with a friend, partner or children
It is true when they say friends, partner or family can help you by their
love and support. Doing this with someone will help you feel motivated.
Their support will keep you striving to do more. Also, having someone
to support you will help you accomplish your goals.

19. Avoid eating junk foods and drinking soft drinks
Junk foods are called junks for a reason. Avoid eating these things
because you will absolutely get NOTHING upon eating them. Soft
drinks are also beverages you should avoid. These will only give you
diseases in the near future. Also, if you watch all of their commercials,
none of them will tell you about the benefits you can get upon
consuming them. These should raise your awareness.
20. Have a trainer or professional that can help you
A trainer, nutritionist or professional would be helpful for everyone.

They are the people who can guide you. Do not be afraid to ask for
help because it will give you heads up towards achieving a healthy and
fit body in the future.
21. Be mindful about your weight and have a diary where you can
record your improvements
I have my own weighing scale at home and I also have a diary where
I write the meals Im going to eat. During weekends, I plan meals for
everybody so that they will only consume healthy foods. It is also
advisable that you count the calories you take every day. My trainer
told me that being fit requires 30% work out, and 70% diet. This is the
reason why dieting is very important.

These are just some tips you may need to consider if you want to stay
healthy. These are easy to follow so you can start immediately. Always have
a daily check up because it will help you with whatever you are dealing.
Some people prefer having daily exercise to keep them fully healthy; I think
this is the best way too!
Having a healthy body requires a lot of hard work. I suggest you junk green
vegetables and run often times because it will surely help. Just follow these
tips and I can assure you that you will be better!

Conclusion
My aim is to help readers. I have the greatest
intention upon writing this book. I want my
readers to know that in whatever
circumstances, you can achieve greater
things in this world. I always say to my friends
who are seeking advice from me, "You are
your won hero". I know for a fact that establishing a healthy lifestyle is hard;
this is the reason why this book is created. There are a lot of unhealthy foods,
activities and habits nowadays which makes it impossible to adapt a healthy
way of living. What I can tell you is to have discipline. When you know
whats right, you can enhance a better lifestyle!
Being fit is not always easy. There are times that you will feel that you are
sacrificing too many things you love just to obtain a better lifestyle. This is
completely normal, but you should keep in mind that these things are here
for a reason. They will serve you enormously so dwell on these things instead
of those unhealthy habits. Also, be aware that you are not the only one
feeling these things. Somebody somewhere are also in the same position,
and they chose to be healthy and fit because they believe they deserve
better.

Our body is our own temple. It is a gift we received from God the minute we
were born. Our responsibility is to nurture and take care of it. Practice a better
lifestyle and make it a habit! In time, you will get a lot of benefits from doing
this! Believe that you can do it!
This book will serve as a guide for readers and hopefully, they learn
something throughout reading it. Before we end this book, I want to leave
you a quote that you can truly hold onto: We strive for greatness not
because we want to be great but because we deserve greatness in this
world!. I wish you all the best! Good luck!
YOUR FITNESS JOURNEY HAS JUST BEGUN!

To Your Fitness
Stefan Yap
Certified Physiotherapist &
PERSONAL GYM TRAINER
The 21 Powerful Fitness Hacks
The Revolutionary Guide to transform your body in just

2 weeks

After Using :
The human body is highly adaptable and able to change in extremely short periods of time.
Think about it. If people can quickly gain mass amounts of fat from weeks of unhealthy
eating, shouldnt they be able to lose a lot weight rapidly from weeks of healthy eating?
Well, they definitely can. Try this and see it for yourself!
Here is the link : http://powerfulfitnesshacks.com/3weekdiet

After Using :
Because this at-home method has helped thousands of people
Normalize blood sugar and insulin levels

Get rid of insulin resistance
and throw away their diabetes medication forever.
Check on this before you move on : http://powerfulfitnesshacks.com/diabetesdestroyer

Extra Recommended Resources
After Using :
Many people don't realize there is a great big hole in the law of attraction which might be
sabotaging your manifestation efforts.
Many people around the world are living their dream lives and you can be one of them,
once you discover this missing ingredient.
Check it Out : http://powerfulfitnesshacks.com/Manifestation

Recommended Amazon eBooks
After Using :
Smoothies not only for weight loss and also a best morning drinks for your routine daily life.
Strongly suggest you to try this because making smoothies is fun and easy!
Here is the link to Amazon Ebook link : http://powerfulfitnesshacks.com/amazonebook#1

21 Powerful Fitness Hacks

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2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

Why Read This Book

Chapter 2 Self Acknowledgement

Changing The Unhealthy Lifestyle

Chapter 3 Focus On Solutions

Impact Of Unhealthy Lifestyle

Chapter 4 Start To Hack In Your Own Life

21 Fitness Hacks you should know

Chapter 5 Conclusion Of Today Topic

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

I hope you learn all the things you want to know by

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

Training and being fit means energy boosting It is true

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

1) Adjust your mindset

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

Commitment is the most important key in this framework. Without it,

4) Establish a positive thinking

You must always remember that it is not impossible to change.

6) Get a good understanding of what triggers the bad habit

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

7) Reward yourself and journal every progress you make

Try to reward yourself every week to keep you motivated. Be

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

People injected a mentality in themselves

2. They dont know how to control

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

4. They dont have discipline

Disciple plays an important role in our life.

5. They are too lazy

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

When your parents are obese, the chances

7. They dont know how to START

This is very common to all of us. For example, in Facebook, we usually

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

Habits can affect our life; it can

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

Successful and healthy people get up on time

They take time to be grateful

They meditate or walk

Meditation is what healthy and successful people practice every day.

They eat healthy breakfast and they dont skip meals

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

Most people dont buy vitamins that are why

They are organized and make priorities from high to low

They manage their time

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com

Healthy people dont compare. Hence, they challenge themselves to

They know how to motivate

They learn from their mistakes

2016 Stefan Yap, Founder & Chief Fitness Officer - http://21powerfulfitnesshacks.com