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INTRODUCING THE

TRANSFORM30

CHALLENGE.

30

DAYS

CAN CHANGE YOUR LIFE.

TRANSFORM30 FOR A HEALTHIER YOU.

Are you a busy business executive struggling to find the time to put self-care on the top of your priority list? Or perhaps you’re a father who is constantly on-the-run, always tending to the wife or the kids and never able to concentrate on making the right life habits for yourself.

My name is Mikey, and guys, I’m here to tell you that losing weight doesn’t have to be as hard as you think. It begins with The Transform30 Challenge.

START BY MAKING POSITIVE LIFE CHANGES.

Men, as busy as you are in today’s fast-paced life, prioritizing self-care is of utmost importance when it comes to leading a healthier lifestyle.

The Transform30 Challenge is designed to push you in the direction of making healthier choices on diet and nutrition. Keep reading to find out what negative habits you should start saying NO to, and what positive changes you need to say YES to.

SAY “YES” TO DEVELOPING POSITIVE HABITS.

3

LITRES OF DRINKING WATER PER DAY

It’s crucial that you stay hydrated and drink enough pure water every day (usually 2 to 3 litres, or until your urine remains clear).

60

MINUTES OF EXERCISE, 4 DAYS PER WEEK

Make sure to include 30-60 minutes of moderate exercise into your regular routine, at least 4 days a week.

8

HOURS OF SLEEP EACH AND EVERY NIGHT

Always plan ahead to ensure you will get nothing short of a full 8 hours of sleep, on both weeknights and weekends.

DEEP BREATHING

Make sure you pencil in time to relax by conducting deep breathing exercises 3 times per day.

ASSISTING YOUR BODY

Schedule to eat your last meal by 6:00pm in order to allow your body to fully rest and digest properly.

BALANCING PORTIONS

If you're an athlete or in training, you may increase your portion size to accommodate high energy expenditure.

ENERGIZING PLANT FOODS

Always opt for fruits, vegetables, and whole foods that are full of phytonutrients and antioxidants.

ZERO WHEAT

Did you know? The benefits to eliminating wheat from your diet are enormous. And it's easier than you think!

ZERO DAIRY

Substitute cheese and dairy products with hummus and leafy greens as good calcium sources.

SAY “NO” TO TOXIC FOODS & CHEMICALS.

In addition to saying “YES” to developing positive life habits, you also have to take charge and know when to say “NO” to old lifestyle decisions that don’t support a better you.

Opting for whole food nutrition instead of processed foods, and turning your back on wheat (gluten) or dairy products is only just the beginning. Here are some other toxic foods you should reduce from your diet.

REDUCE CHEMICALS

REDUCE ARTIFICIAL PRESERVATIVES

REDUCE ARTIFICIAL COLOURS

REDUCE REFINED SUGAR

REDUCE SWEETENERS

REDUCE CAFFEINE

REDUCE SATURATED FATS OR CHOLESTEROL

REDUCE HYDROGENATED FATS

REDUCE ALCOHOL

JOIN THE MAN DIET REVOLUTION.