Health & Fitness

“These recipes make me smile and laugh out loud with joy, memory, and awe at their total culinary genius. All born from a bond of pure hunger?”—Samuel L. Jackson, from the Foreword

When you’re in prison, a little money in the commissary can mean the difference between a life of flavorless misery and the pleasure of re-creating a taste of childhood. And it starts with Ramen. Filled with contributions from anonymous inmates as well as names you’ll recognize, such as guitarist Slash and actors Danny Trejo, Taryn Manning, and Shia LaBeouf, Prison Ramen is an original collection of inspired Ramen hacks: Hit Man Burritos. Sloppy Ramen Joe. Onion Tortilla Ramen Soup. Shawshank Spread. And Orange Porkies: Chile ramen + white rice + 1 bag pork skins + orange-flavored punch.

Firsthand stories of life in prison, told by each of the contributors, go a long way to explaining the joy of doctoring a bag of Ramen. A joy you can now re-create in the freedom of your own kitchen.

Binding / Paperback: 176 pages

Publish Date: November 3, 2015

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The 100 No-Equipment Workouts Volume 2 is for everyone who wants to stay active, get fitter, improve muscle tone and feel better.

Find a workout you like, perform it to your level and set your goals to go higher and conquer it. A wide variety of workouts means you will never run out of challenges. You can do them in any order or you can try and conquer them all within a year by managing to do each, comfortably, at Level III.

The easy-to-follow, visual approach and three-difficulty Levels system puts you in complete control of your fitness:

• No more worrying about finding time to exercise (do it any time you want).
• No more worrying about gym clothes (exercise in your underwear).
• No more gym memberships (save your money for other things)
• And no more worrying about equipment or space (you need zero of the first and remarkably little of the second).

Your body is where you live. The 100 No-Equipment Workouts Volume 2 lets you find your own way to making it the best version possible, for you.

Author Name: Neila Rey
Publisher: New Line Publishing
Publish Date: August 25, 2016
Pages: 210
Binding Type: Paperback
Weight: 1.14 pounds
Size: 8.27 x 0.44 x 11.69 inches
ISBN Number 13: 978-1844810055
ISBN Number 10: 1844810054
BISAC Categories:
- Aerobics (Books)

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Are you hungry for more variety in your training? Do you want to become a more well-rounded athlete? If you answered "yes" to either of these questions, then this book is for you. The Mad Skills Exercise Encyclopedia is an illustrated guide to over 1000 bodyweight and free weight movements. Within its covers you will learn how to: - Warm-up before a training session- Master bodyweight and calisthenics-type exercises- Perform classic weight lifting techniques- Build strength with barbell and kettlebell lifts- Challenge yourself with whole body movements- Incorporate single arm and single leg drills- Fashion a rock-solid core for better athletic performance- Improve your mobility with yoga postures and stretching variations- Have fun with partner-based skills- Design killer at-home and garage gym workouts- Never be bored with fitness again!

Binding / Paperback: 374 pages

Publish Date: December 9, 2017

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This is a cookbook for inmates, written by an inmate. Something to remind them there is more than just prison food. Something to remind them of home. From Chocolate Cake Supreme to Peanut Butter Caramel Popcorn, everyone deserves a taste of home.

Binding / Paperback: 28 pages

Publish Date: May 22, 2016

The Barber Stylist Magazine is dedicated to the grooming lifestyle for barbers and stylists. Welcome to another thrilling issue of The Barber Stylist Magazine. This issue is for the believers that know dreams do come true.

Keep believing in yourself in all aspects of your life. The Barber Stylist Magazine is especially catered to the barbers and the stylists that know that satisfying their client is the first step in building longevity in the industry of grooming hair.

The African American man and woman desire to look their best at all times. We are here as professionals to make sure that the clients feel and look the part for their careers, personal life, and all opportunities of life.

The Barber Stylist Magazine is always dedicated to aspiring barbers and stylists that believe in their visions of tomorrow in the industry that they love the most. Take your time and build your marketing strategy and your talent to build your clientele for now and the future. Success is the key. The different hairstyles are here to help you grow and to better you craft. Remember to be yourself always.

Binding: Paperback

Physical Info: 52 pages

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This is Volume 2 of the Authentic Prisoner's Cookbook created and illustrated by two inmates in the Texas Prison System. This cookbook is fill with more innovative inexpensive recipes that will show you how to easily create entrees and desserts with the bare minimum of food supplies and utensils. You will learn how to make Mexican Spaghetti, Fish Tacos, and BBQ Beef Noodle Pizza- just to name a few of the over two dozen recipes. This cookbook is intended to help inmates, college students, and any person that is living on a very small budget. I also makes a great conversation piece. Enjoy

Binding / Paperback: 40 pages

Publish Date: May 3, 2016

Gain strength, lose weight―the ultimate beginner’s guide.

Now learning the most effective way to work out is the easy part. Bodyweight Strength Training is a simple, straightforward beginner's guide to trading your fat for muscle.

Bodyweight Strength Training helps you through the heavy lifting with fully illustrated guides to high-impact exercises. Shed fat as you build your leg, arm, abdominal, and back muscles over the course of a 12-week strength training program. Get started today!

Bodyweight Strength Training includes:

• Start strength training today―Cut the fat (figuratively and literally) with a no-nonsense guide that delivers all the strength training information you need.
• 40 essential exercises―Build your muscles using simple and effective exercises that are easy-to-learn thanks to highly detailed instructions and illustrations.
• 12-week strength training plan―Develop healthy strength training habits with a program that can be customized based on your personal experience and stamina.

Set out on the path to a stronger and slimmer you with Bodyweight Strength Training.

Binding: Paperback

Physical Info: 200 pages

Publish Date: December 19, 2017

Recipes to help you manage chronic kidney disease for your loved one

When your loved one has chronic kidney disease (CKD), adopting a renal health-focused diet with them can help you both live life to the fullest. Featuring 75 flavor-packed renal diet recipes, each one optimized for the various stages of CKD, this cookbook sets the two of you up for long-term success.

What sets this renal diet cookbook apart:

• Caregiver guidance—Learn about the five stages of CKD, the dos and don’ts of a proper diet, and ways that you, as a caregiver, can advocate for your loved one.
• Introductory plans—Get started with sample menus that guide the two of you through every meal for an entire week.
• Key nutrition facts—Each recipe includes detailed serving size and nutrition info, ensuring you serve up properly balanced plates.

Ensure you are taking care of your loved one with this standout kidney disease diet cookbook.

Hundreds of thousands of people all over the world use Darebee bodyweight, no-equipment workouts to exercise at home.

The 100 Workouts Book is for everyone who wants to stay active, get fit, build muscle tone and/or shed extra weight in the home environment without acquiring any extra equipment. Be in complete control of your fitness. No more worrying about the right equipment, the right attire, finding a gym, or finding the space or time to exercise. The 100 no-equipment fitness routines in this jumbo A4-size workout book will let you:

• Exercise on your terms
• Get fit with the time you have
• Have fun while getting fitter
• Stop worrying about the gym culture
• Find a routine to do whether you are an absolute beginner or someone already fit

Different workouts will ensure that your muscles don't get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. Some of the workouts are more challenging and some are easier than others so you will never get bored. All have three different levels you can try them at, so there is always something to aim for.

Easy-to-follow visual routines guide you through the workout, as you go from one exercise to the next, in an easier fashion than in a video. Just follow the routine and have fun! You don't have to work through the entire book; you can pick the workouts you like most or randomly select one and make it a workout of the day. Ideally you want to do 3-4 workouts per week.

Author Name: Neila Rey
Publisher: New Line Publishing; Revised with Muscle Map and Updated Workouts ed. edition
Publish Date: November 6, 2013
Pages: 210
Binding Type: Paperback
Weight: 1.2 pounds
Size: 8.27 x 0.44 x 11.69 inches
ISBN Number 13: 978-1844819805
ISBN Number 10: 1844819809
BISAC Categories:
- Aerobics (Books)
- Stretching Exercise & Fitness
- General Women's Health

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Voted as one of the Top 43 therapists in the world, 5-times bestselling author, naturopath and psychotherapist Dr. Ameet easily helps you with gut health, liver detox, adrenals fatigue, depression, anxiety, mood, skin, hormones, inflammation, health and sexual issues using supplements, nutrition, healthy foods, natural medicine, holistic therapies & emotional healing.

Your health is the most valuable gift you have. Reading this intensely holistic book will quickly improve your health, happiness and mood by helping you treat the root causes of dis-eases in your mind and body, which are:

• Leaky gut, Inflammation & Liver Detox
• Adrenal Fatigue, Thyroid & hormonal health
• Trauma and painful thoughts healing, mood therapy & emotional support

Get this book to quickly feel amazingly well with clear instructions on powerful holistic therapies from world renowned naturopathic doctor, psychotherapist & teacher. Know:

• What the best low inflammatory foods, probiotics and supplements for digestive problems, IBS and inflammation are
• Why your thyroid, hormones, mood and brain heal when you fix your liver and how to detoxify your liver
• Which herbs, amino acids, homeopathic remedies and supplements to use for stress, burnout, anxiety and depression.
• The most helpful nutrients for health and what foods they’re found in.
• Powerful exercise to release trauma, change negative beliefs and feel confident.
• Highly effective meditation, breathing, journaling, gratitude and positive psychology techniques.
• Energy medicine therapy to increase happiness, clarity and emotional resilience.
• Acupuncture points for different forms of anxiety and depression
• And so much more - Read all the topics for free by clicking "Look Inside" at the top of this page

Doctors, therapists and nurses around the world are using this book to help people quickly recover from difficult chronic health and emotional issues. Here’s what they say:

“Dr. Ameet gives simple steps to help you recover from anxiety, depression, stress and burnout, and with long-lasting results” - Dr. Hyla Cass MD, Bestselling Author and Holistic Psychiatrist.

Start reading this bestseller today and optimise your health to transform your life in amazing ways!

Volume 1 in my series Heal Your Body Cure Your Mind

Binding: Paperback

Physical Info: 176 pages

Publish Date: June 18, 2017

One of the best tools for developing your body is your body. This book is your A-Z guide of exercises that you can do to target every muscle in your body to build power, strength, and size.

Whether you want to train legs, back, chest, or your core, this book has you covered. In addition to the exercises, you will receive images, detailed descriptions and how to incorporate the exercises for all levels.

Binding: Paperback

Physical Info: 202 pages

Publish Date: July 18, 2017

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Chances are that whatever athletic level you have achieved, there are some serious gaps in your OVERALL strength program. Gaps that stop you short of being able to claim status as a TRUE man.

The good news is that--in Convict Conditioning--Paul Wade has laid out a brilliant 6-set system of 10 progressions which allows you to master these elite levels. And you could be starting at almost any age and in almost in any condition!

Paul Wade has given you the keys--ALL the keys you'll ever need-- that will open door after door after door for you in quest for REAL physical accomplishment. Yes, it will be the hardest work you'll ever have to do. And yes, 97% of those who pick up Convict Conditioning, frankly, won't have the guts and the fortitude to make it. But if you make it even half-way through Paul's Progressions, you'll be stronger than almost anyone you encounter.

If you're a 3-percenter, in particular, then this book is for you. Have at it!

Binding / Paperback: 328 pages

Publish Date: July 19, 2018

About the Author
Karen Frazier writes extensively about health topics, serving as the Health editor for LoveToKnow. She lives in the Pacific Northwest.

ARE YOU READY TO SCULPT YOUR ABS?
Follow the 7-week program in this book and you'll massively increase the strength and muscle tone of your core, back and obliques to such an extreme that you'll be able to do 300 consecutive sit-ups. Packed with clear charts and helpful photos, 7 Weeks to 300 Sit-Ups tells you everything you need to know about the ultimate exercise for your core and includes:
- Instructions on how to do a perfect sit-up
- Easy-to-follow progressive training programs
- Added challenges for extreme strengthening
Offering field-tested, day-by-day plans and more than 30 core-shredding exercises, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to expand their strength-training options.

Author Name: Brett Stewart
Publisher: Ulysses Press; 1st edition
Publish Date: April 3, 2012
Pages: 152
Binding Type: Paperback
Weight: 10.2 ounces
Size: 9.25 x 0.3 x 7.5 inches
ISBN Number 13: 978-1612430492
ISBN Number 10: 161243049X
BISAC Categories:
- Ab Workouts (Books)

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The 100 No-Equipment Workouts Volume 3 is for everyone who wants to stay active, get fitter, improve muscle tone and feel better.

Find a workout you like, perform it to your level and set your goals to go higher and conquer it.

A wide variety of workouts means you will never run out of challenges. You can do them in any order or you can try and conquer them all within a year by managing to do each one, comfortably, at Level III.

The easy-to-follow, visual approach and three-difficulty Levels system puts you in complete control of your fitness.

• No more worrying about finding time to exercise (do it any time you want).
• No more worrying about gym clothes (exercise in your underwear).
• No more gym memberships (save your money for other things).
• And no more worrying about equipment or space (you need zero of the first and remarkably little of the second).

Your body is where you live. The 100 No-Equipment Workouts Volume 3 lets you find your own way to making it the best version possible, for you.

Author Name: Neila Rey
Publisher: New Line Publishing; Illustrated edition
Publish Date: February 18, 2019
Pages: 214
Binding Type: Paperback
Weight: 1.16 pounds
Size: 8.27 x 0.45 x 11.69 inches
ISBN Number 13: 978-1844810147
ISBN Number 10: 1844810143
BISAC Categories:
- Aerobics (Books)

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• Calisthenic exercises (Upper body, Lower Body, Core)
• Flexibility
• Supplementation
• What others are saying: "If you're a beginner or an expert, this book can help you out" -Mark Chang (Personal Trainer) "Best book on the market about calisthenics" -Zack Fire (GYM Owner) "I like my progress" -Michael Oliver ( Accountant) " I will give this to my street workout buddies" John Rock (Mechanic) Do you want to obtain the physique you want in less amount of work? Do you want to lose fat faster? Do you want to look good in any type of clothing? Do you want to feel good and develop more confidence? Do you want to be the street workout guru? Then this book is for you! I guarantee that you will get results!

Binding: Paperback

Physical Info: 120 pages

Publish Date: June 10, 2016

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Tired of all the latest exercise “advancements” delivering no results? For less than the cost of a day pass to any trendy chain gym, you can get Jailhouse Strong. With innovation and dedication prisoners make incredible strength gains. Jailhouse Strong offers functional strength training with a workout system that is based on the training habits cultivated behind bars. Through interviews with personalities ranging from a former Mr. Olympia, who started lifting behind bars, to a co-founder of the Crips Street gang, Jailhouse Strong describes the workouts prisoners use to become lean and powerful. Jailhouse Strong includes programs for lifting, bodyweight movements, and conditioning with unarmed combat techniques. The workouts require minimal cost, equipment, time, and space and they can be done at home, in a hotel, or just about anywhere. Whether you are doing 10–25 or working 9-5, Jailhouse Strong can fit into your schedule because Jailhouse Strong provides the fitness habits that are crucial for getting strong and for maintaining a level of emotional balance amidst the volatile reality found on both sides of prison walls.

Binding: Paperback

Physical Info: 136 pages

Publish Date: October 1, 2013

Amazon #1 Best Seller Bonuses Included: Links to tutorial video demonstrations, guide printouts , and more. Finally, there is a book that explains how Brazilian Capoeira will improve your Brazilian Jiu-Jitsu game. We interview four world class BJJ Black Belts, with combined Capoeira experience of over 80 years, explain how Capoeira has improved their lives on and off the mats. I then delve into a step by step explanation of the top ten exercises that made the cut. By the end of the book, you will have added some Brazilian swing to your game, while gaining acrobatic strength, body awareness, more flexibility and agility! Find out why the top Brazilian Jiu-Jitsu practitioners (and mma fighters) have a movement edge on their opponents! Welcome to the wonderful world of Brazilian Capoeira!

Binding: Paperback

Physical Info: 82 pages

Publish Date: February 17, 2016

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This exceptional 2019 eyelash extension blueprint edition, is designed to help you master and succeed, in applying eyelash extensions, and how to become a lash entrepreneur.

This blueprint provides you with all of the information you need to succeed during your first steps in your lash training journey and is created to give you the most extensive information on the market. This blueprint focuses on understanding the best lashing techniques, understanding curl types, styles, and measurements, and the best ways to promote your brand.

The information in this blueprint contains up-to-date information in order for you to be knowledgable, profitable, successful in 2019 and years to come.

Invest in the Billion Dollar Eyelash Extension Blueprint, so you can start the journey to building and growing your wealth as a Lashpreneur. "You don't have to be great to start, but you have to start to be great" Mamello Mpeta

Binding: Paperback

Physical Info: 54 pages

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Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment.

Targeting all muscle zones and primary muscle regions--arms, chest, shoulders, back, core, thighs, glutes, and calves--Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you'll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus.

In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons.

Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you'll refer to again and again.

About the Author

Bret Contreras, PhD, MS, CSCS, has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients develop strong, shapely glutes. In 2015 he earned his PhD in sport science from the Auckland University of Technology in New Zealand, where he studied under biomechanics expert John Cronin. Contreras has conducted numerous electromyography experiments in his research.

As the former owner of Lifts Studio in Scottsdale, Arizona, Contreras worked closely with hundreds of clients ranging from sedentary people to elite athletes, and he invented a glute-strengthening machine called the Hip Thruster. He currently trains figure competitors, writes programs for clients from all over the world, and consults for various professional sport teams. He is the author of the bestselling book Bodyweight Strength Training Anatomy (Human Kinetics, 2014) and coauthor of Strong Curves (Victory Belt, 2013).

Contreras is a distinguished lecturer in strength and conditioning, presenting at many conferences throughout the United States, including those hosted by the National Strength and Conditioning Association (NSCA). He is editor in chief of the NCSA's Personal Training Quarterly and cofounder of Strength & Conditioning Research Review. He is a peer-reviewed author and regular contributor to well-known industry publications including Men's Health, Men's Fitness, Oxygen, and MuscleMag. Oxygen magazine voted him the Glute Expert in their 2010 glutes edition. Contreras maintains the Strength of Evidence Podcast, where he discusses important topics in strength and conditioning.

• How to easily optimize your environment so you need less willpower to stay on track with your diet, training, supplementation, and wellness routines.


• The nitty-gritty details about how to use powerful diet strategies like mini-cuts, intermittent fasting, and calorie cycling to boost muscle growth and fat loss.


• The little-known methods of determining how big and strong you can get with your genetics, according to the hard work of two highly respected fitness researchers.


• A paint-by-numbers training system that'll get you unstuck and steadily gaining muscle again in all the right places . . . spending only 4 to 6 hours in the gym every week doing challenging and fun workouts you actually enjoy.


• The ancient secret of anatomy discovered by Leonardo da Vinci that gives you a simple blueprint for developing the exact proportions that literally make you look like a Greek god-a big, full chest; wide, tapered back; thick, powerful legs; and strong, bulging arms.


• A no-BS guide to supplements that'll show you what works and what doesn't for gaining muscle, losing fat, enhancing sleep and joint health, and more.


• And a whole lot more

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Here is the ultimate resource for maximizing your exercise and nutrition efforts. In this new edition of ACSM's Complete Guide to Fitness & Health, you have an authoritative reference that allows you to apply research-based guidance to your unique health and fitness needs. With a focus across the life span, this resource shows you how to pursue optimal health and fitness now and throughout the years to come. The American College of Sports Medicine, the largest and most respected sport science and medicine organization in the world, has created this book to bridge the gap between science and the practice of making personal lifestyle choices that promote health. This new edition contains age-specific advice within the framework of the latest research, thus helping you to avoid the lure of fads, unfounded myths, and misinformation.

You will learn these strategies:

- Incorporate the latest guidelines for physical activity and nutrition into your daily routine to improve your fitness and overall health.

- Optimize your weight and increase strength, flexibility, aerobic fitness, and functional fitness.

- Improve health and manage conditions such as diabetes, cardiovascular disease, cancer, depression, osteoporosis, arthritis, pregnancy, and Alzheimer's disease through exercise and nutrition.

- Monitor, evaluate, and tailor your exercise program for optimal results.

Featuring step-by-step instructions and full-color photos for the most effective exercises, sample workouts, practical advice, age-specific physical activity and dietary guidelines, and strategies for incorporating exercise and healthy nutrition choices into even the busiest of lifestyles, ACSM's Complete Guide to Fitness & Health is a resource that belongs in every fitness enthusiast's library.

About the Author

The American College of Sports Medicine (ACSM), founded in 1954, is the largest sports medicine and exercise science organization in the world. With more than 50,000 members and certified professionals worldwide, ACSM is dedicated to improving health through science, education, and medicine. ACSM members work in a range of medical specialties, allied health professions, and scientific disciplines. Members are committed to the diagnosis, treatment, and prevention of sport-related injuries and the advancement of the science of exercise. The ACSM promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

Barbara A. Bushman, PhD, FASCM, is a professor at Missouri State University and a program director and clinical exercise physiologist certified by the American College of Sports Medicine (ACSM). She received her PhD in exercise physiology from the University of Toledo and has teaching experience in identification of health risks, exercise testing and prescription, anatomy, and physiology. Bushman served as senior editor of ACSM's Resources for the Personal Trainer, Fourth Edition, and a reviewer for ACSM's Medicine & Science in Sports & Exercise, Women & Health, and ACSM's Health & Fitness Journal. She has been a fellow of the ACSM since 1999, serving on the ACSM Media Referral Network. As an associate editor of ACSM's Health & Fitness Journal, Bushman writes the "Wouldn't You Like to Know" column, which covers a variety of topics in health and fitness.

Bushman is the lead author of Action Plan for Menopause as well as numerous research articles. She maintains a Facebook page focused on health and fitness (Facebook.com/FitnessID). She resides in Strafford, Missouri, with her husband, Tobin. She enjoys walks with her husband and German shepherd. She participates in numerous activities in her leisure time, including running, cycling, hiking, weightlifting, kayaking, and scuba diving.

- Slim waist

- Visible abs

- Round & dense shoulders

- A V-shaped & defined back

- A Strong-looking chest

- Muscular & vascular arms

- Athletic strong legs

These are the key characteristics of an aesthetic calisthenic's physique that Bodyweight Muscle focuses on developing...

This book is the result of years of research and self-experimentation...

It's the book I would like to have had when I first began my journey into bodyweight training.

Nowadays, I've reached a point where I can say, with confidence, that I have all the pieces of the puzzle that one needs to get in great shape and build an impressive physique through bodyweight exercise. Having made a lot of personal mistakes, having followed a lot of bad advice, and having neglected a lot of important principles, I know that having this book back then would have saved me a lot of time and effort.

Since I can't go back in time to avoid my mistakes, I can help those of you that are getting started on your journey of building bodyweight muscle.

This book is also for those frustrated from training for some time, without getting the results that they should be getting... I want you to find out the missing pieces that are holding you back, so you can finally get the results you deserve.

Lastly, Bodyweight Muscle is not just about muscle. Incorporating a bodyweight exercise routine in your lifestyle can become a keystone habit that triggers positive widespread change in other areas of your life.

Building Bodyweight Muscle and gaining control over your body helps you develop confidence and a sense of self-mastery. It empowers you to further take control of your life and make more positive changes day by day.

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Fitness and Meal Plan Journal is the no-nonsense, quick and easy-to-use organizer to keep track of what you eat and how active you are so you can improve your diet and exercise routines. Use it as a diary, notebook or planner for your next 12 weeks which is the average time span for a health and fitness program. You can also use it for shorter programs. Fitness and Meal Plan Journal will be your friend and coach in your journey to becoming the healthier you.

Inside you will be able to:

★ Record your food consumption: breakfast, lunch, dinner and snacks.

★ Check your daily water, fruit, alcohol and caffeine intake.

★ Track your activities daily.

★ Record your measurements on diagrams (male and female included) to show your progress.

★ Make daily, weekly or monthly goals for improvement.

Conveniently sized at 9"x6", this concise planner is portable from room to room, or be kept in your sports bag for travel or for the gym with sufficient space for your own remarks and doodling. Jotting down daily food intake is an accurate indication of the amount you consume. Studies show that tracking and planning nutrition for just one day is beneficial, but data collected from a week or two gives the best results and will surprise you. Journals help identify both your good and bad habits.

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