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

Text Copyright © Author 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.

Legal & Disclaimer 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 injury, criminal intent, or under any other cause of action. 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.

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

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

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

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.

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

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!

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

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 that’s 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!

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

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, selfcontrol, 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.

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

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

 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.

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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.

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

 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.

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

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.

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

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 don’t 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.

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

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 It’s 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

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

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 you’ve 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!

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

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:

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

1. They think they are hopeless anymore

People injected a mentality in themselves that they can’t do better things to help them. They already gave up. This is the major struggle they all have. They don’t 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 don’t know how to control Moderate eating and calorie calculation are the things they can’t 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.

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

3. They can’t say NO. One of the major problems of people nowadays is that they don’t know how to say NO. They don’t know how to be committed with their goals and lifestyle. This is the reason why most people are obese at the moment. They don’t know how to limit themselves with the foods and things around them. 4. They don’t 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.

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

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 don’t 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.

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

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!

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

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.

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

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.

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

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:

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

 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 don’t 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.

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

 They drink vitamins and follow prescriptions of doctors Most people don’t 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 doctor’s 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.

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

 They challenge their own selves to work hard Healthy people don’t 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.

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

 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.

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

 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. It’s because knowing someone believes in you will keep you determined in being fit and healthy. They will help you achieve your goals.

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

 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.

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

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 that’s 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.

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

 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, “Don’t 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. Don’t 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. Don’t 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.

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

 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, they’ve 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. I’m 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, it’s 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!

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

 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 that’s why they know what’s 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 don’t 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.

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

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.

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

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.

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

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.

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

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

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

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

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

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.

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

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 don’t 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.

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

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 I’m 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.

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

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!

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

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 what’s 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.

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

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!

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

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

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

Recommended Resources

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, shouldn’t 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

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

Recommended Resources

After Using : Because this “at-home” method has helped thousands of people… 

Normalize blood sugar and insulin levels…



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Check on this before you move on : http://powerfulfitnesshacks.com/diabetesdestroyer

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

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

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

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

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