Should I still work out if I’m really sore?
Soreness is as sure as your taxes when you start exercising. If you have already been exercising it wont be quite so
bad. The first couple sessions will make you sore, but it will get better quickly. If it is extremely painful, then do
your cardio instead while your muscles recover, then train again when your muscles are not sore. You could also
focus and exercise body parts that are not sore.

Massage, stretching, Epsom salt baths, and ice baths have also been shown to help reduce muscle soreness and
speed recovery so you can get back into the groove as soon as possible!
Paying attention to supplementing with amino acids before and after training is the secret to improving recovery
from exercise.

How do I reduce hunger cravings?
One of the most common issues people encounter when starting a transformation is how much food they need to
eat every day. However after struggling the first week and the metabolism adjusting, by week two they are starving
all the time. Sometimes there is a craving for old comfort foods. The key is to effectively stay full and manage the

1- Drink heaps of water, and always aim to drink your prescribed minimums. It’s kind of crazy, but when we feel
hungry, we’re often just thirsty, so drink up.
2- Eat foods that are high in fiber. Fiber acts like brakes on your food so it stays in the stomach and small intestine
longer, keeping you feeling full. But one of the best methods is to use tons of green vegetables (fibrous
carbohydrates) to your meals.
3- Chew mint-flavored gum, eat a breath mint, or brush your teeth after meals. The mint flavor is great for
suppressing your appetite, and it will hold you over until the next meal.
4- Consume a little fat! Good fats, of course. Some almonds are an example. Simply eat one tablespoon of your
favorite crunchy peanut butter. You could also try a tablespoon of flax seed oil. You will have conquered your
sweet and salty craving. How cool is that? Keep in mind these have a calorie impact, so allow accordingly.

What if miss a workout or a meal?
If you miss a workout, you missed it. If you miss a meal, you missed it. Just get back on schedule, and please don’t
let setbacks, or mistakes as you call them, stop you. We’ve all made mistakes in the past, and we’re all going to
make mistakes in the future. These tend to happen when we’re trying to do something new and challenging. The
important thing to do is to resume your schedule and identify what in your planning allowed for the mistake to
occur. Once that’s identified, fix it.

What if I am vegetarian or vegan?
It doesn't matter these days. In the past it has been a little bit more of a challenge to meet your protein
requirements. Some vegetarians still have eggs as a source of protein. Lentils, tofu and nuts can be other sources of
protein. These days there are some very good organic vegan protein powder blends available. These consist of pea
and rice protein isolates. These blends are also a complete protein source. This means that they have the nine
essential amino acids that are needed by your body. These can be taken in the form of a tasty shake.

Can’t get good sleep and rest?
Get better sleep by trying these tea’s before going to bed.
1- Chamomile And Lavender
This popular tea, of course, has these ingredients and is sworn by many to help them get to sleep and stay asleep at
2- Organic Rooibos Tea
This tea has organic rooibos, orange peel, spearmint, chamomile, passion flower, stevia, and valerian root extract.
This is a tea that is packed with calming, relaxing, “put you to sleep” ingredients.
3- Theanine And Melatonin Sleep Drink
The key ingredients in this drink are theanine and melatonin. This drink comes in mango and tangerine flavors and
can help you well with your sleep.
4- Decaffeinated Green Tea
It also has the amino acid theanine, which has been proven to help people with anxiety, stress, and of course sleep.
5- Lemon Balm Tea
Lemon balm has been used to reduce anxiety and stress to promote better rest. Lemon balm is very tasty when
brewed into a tea and it’s easy to make your own tea.