This is the final article of an 8-part series! I sent this information out to all of my Transformation Challenge Participants. Click the link if you want to learn more about it or participate in the next one! Cash prizes for the winners!

This last one is interesting because it doesn't cover one specific topic but I love it. It is a collection of nutrition/health quotes. There is no pattern, theme, flow from one to the next, or significance to the order. The only common thing is that they will make you think about health in a new light.

If you're looking for educational or informative information please reference the previous 7 articles.

Random Nutrition Quotes

1. Take care of your body. It’s the only place you have to live. You will live in a lot of different houses/apartments. Drive a lot of different cars. But you will only ever have one body. Take care of it and it will serve you well.

2. Fitness is a lifelong pursuit. Consistent exercise over the course of your life is paramount. Your body is your responsibility. Invest in it, make it a priority, and take your health seriously.

3. Lifting weights makes women huge. FALSE. Cupcakes and pumpkin spice lattes make women huge. Lift the damn weights.

4. Your daily habits show up on your face after 10 years. When you're young, you can get away with treating your body and mind like crap. You can eat and drink too much, sleep too little, and not exercise enough. But you can't hide forever. 10 years later, your good (or bad) daily habits show up on your face. Remember this and act accordingly.

5. The best energy drink is 3L of water. The best focus drug is 8 hours of sleep. The best anti-depressant is 45 min of exercise. It's not rocket science. Stick to the basics and you will noticeably feel better all around.

6. When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need. Those who don't have time to eat healthy will be forced to make time for illness down the road.

7. Calories determine the number on the scale and protein determines your body composition. You can starve yourself and lose weight fast but you'll then gain it back just as fast. Eat your protein.

8. Your diet is a bank account. Good food choices are good investments. You'll never know the true value of your health until you lose it. Don't learn the hard way.

9. Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom. I feel like this one just sums up almost all of my newsletters in one line.

10. It's never too late or never too early to work towards being the healthiest you. The best time to plant a tree was 20 years ago. The second best time is now. Don't wait.

11. Every time you eat or drink, you're either feeding disease or fighting it. Most people don’t make the connection between the food they eat and the quality of their health. The truth is, the food we eat directly affects our energy levels, how we feel, how we look, our immune system, and if we develop a disease.

12. There is no magic bullet. You have to eat healthily and live healthy to be healthy and look healthy. A healthy outside starts from the inside.

13. Eating well is a form of self-respect. A well-built physique is a status symbol. It reflects you worked hard for it; no money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self-respect, it shows patience, work ethic, and passion.

CHALLENGE RECAP

I used to be against transformation challenges because you don't "win" getting in shape. The point is to stay in shape for the rest of your life.

I then realized that the extra push, accountability, and incentive from a challenge can be the thing that changes somebody's life for the better forever. I love running these challenges to help people on their fitness journeys. It's incredibly rewarding to witness the positive changes everyone makes by the end of the 8 weeks. Seeing participants achieve their goals, build confidence, and adopt healthier lifestyles is both inspiring and fulfilling. These transformations are not just physical but also mental, highlighting the profound impact of dedication and perseverance

It's a huge responsibility programming workouts. Your performance and your body are a reflection of my work. I put everything into each week of programming to make sure it is undeniably great, and I take your success personally.

If you’re thinking about joining the next one, just know that lasting change takes time, but an 8-week sprint with a cash prize can be the start of it.

As always, reach out with questions at any time and subscribe to my newsletter for more monthly nutrition and fitness tips.

Paul Rabic