31-Day Workout Challenge 9780578821092

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Hi. I’m Kerry Marraffino. Am I ever going to be the best athlete in the world? Probably not. But I do have the same determination that it takes for any professional athlete to succeed. I NEVER QUIT. Despite a full-time job, a husband and two beautiful children, I still make my health and fitness a top priority. And I can show you how to do it, too! WHY DO I DO IT? To be there for my family, to be able to teach my kids now and in the future, and to be around to help them teach their children. WHAT ARE MY CREDENTIALS? I am a Certified Personal Trainer with the National Academy of Sports Medicine (NASM). My personal athletic achievements include the grueling Trojan Race Series obstacle course competition, the prestigious Ms. Health and Fitness Competition, and many more. WHOM HAVE I HELPED? My authentic approach to fitness has made me a trusted ally. From moms and dads, to Olympian athletes, people confide in me all the time when they are going through a rough patch, whether in life or physical training. One of my clients who was training for the Olympics went on to win the Bronze Medal! HOW CAN I HELP YOU? Through my journey, I have created a simple process that has allowed me to lose 35 pounds and build muscle and endurance, all while maintaining a happy and balanced family and work life. If you don’t believe me, just ask my doctors. I reduced my risk of stroke, even after TWO doctors said it couldn’t be done. Now YOU can benefit from my experience! YOU CAN BREAK THROUGH WITH THESE FIVE EASY RULES! 1. Believe in yourself. 2. Realize that one bad day or week is not the end of your progress. 3. Have fun being more active. 4. Talk to yourself in a way that is loving, encouraging and accepting of what is. 5. Focus your mindset to reach your goals & dreams.

“I help people change their life and body from the inside out. Fitness came to me when I needed to see strength in myself.” — Kerry Marraffino

1 (954) 418-2215

[email protected]

@kmarraffino

www.kerrymarraffino.com ©2020, Kerry Marraffino, all rights reserved

HOW TO USE THIS JOURNAL I am so happy that you have decided to use this journal to BREAK THROUGH. It will help to hold yourself accountable, stay focused, improve your endurance, decrease your stress and just feel better about yourself.

PLEASE MAKE SURE THAT YOU ARE CLEARED BY A MEDICAL PROFESSIONAL TO EXERCISE. GUIDELINES: •

Go at your own pace.

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Break the moves into smaller sets if you need to.

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If anything does not feel right stop immediately.

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Never work through pain.

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Move your body and have fun.

My 31-Day Workout Journal feature was designed to be used over 90+ days. It allows you to take notes on each workout up to three times. If you repeat the workout in a month or two, it will help you track your progress.

FAQs: Q: Do I have to do a workout every day for 31 days? A: NO, it is up to you when to take a rest day. Q: What if my muscles are sore because I haven’t worked out in a while? A: Take a rest day or do something light like walk for 15 minutes. Q: What if I don’t know how to meditate? A: Meditation can be as simple as sitting quietly and focusing on your breathing, praying or listening to your thoughts.

LET’S GET STARTED

IT’S EASY AS 1, 2, 3 ! 1

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Get my 31 Days of Workouts delivered to your inbox!

Join the Conversation at my Facebook Group and get support!

Start on the next page with #1 and I’ll see you again on #31!

https:// www.kerrymarraffino.com/ 31daysofworkouts

www.facebook.com/groups/ RepsbyKerry

And post a picture of your workout on Instagram and tag me! @kmarraffino

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“You don’t have to be great to start, but you have to start to be great.” —Zig Ziglar

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“A real decision is measured by the fact that you’ve taken a new action. If theres’ no action, you haven’ t truly decided.” —Tony Robbins

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“Adversity is a gift, embrace it. Continue to be grateful when things are tough not just when they are going well.” —Marcus Aurelius Anderson

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“Notice what is amazing in your life. It doesn’t have to be monumental but amazing to you.” —Kerry Marraffino

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“The best and most beautiful things in the world cannot be seen or even touched —they must be felt with the heart.” —Helen Keller

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“A hero is no braver than an ordinary man, but he is brave five minutes longer.” —Helen Keller

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“The curious paradox is that when I accept myself just as I am, then I can change.” —Carl Rogers

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“I genuinely enjoy sweating out my frustrations and living a healthier life. My workouts are not all about vanity. They are about clarity for my mind and my soul.” —Khloe Kardashian

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“Determined people working together can do anything.”

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—Jim Casey

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“He who is not courageous enough to take risks will accomplish nothing in life.” —Muhammed Ali

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“You cannot create experience. You must undergo it.”

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—Albert Camus

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“The great gift of human beings is that we have the power of empathy.” —Meryl Streep

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“Life is an experiment in which you may fail or succeed. Explore more, expect less.” —Santosh Kalwar

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“There is nothing on this Earth more to be prized than true friendship.” —Thomas Aquinas

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“Strength and growth come only through continuous effort and struggle.” —Napoleon Hull

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“Honesty is the best policy.”

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—Benjamin Franklin

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“Don’t think too much just implement.”

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—Kerry Marraffino

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“Find your voice and inspire others to find theirs.”

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—Stephen Covey

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“Your peers will respect you for your integrity and character, not your possessions.” —Daniel Robinson

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“Our intention creates our reality.”

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—Wayne Dwyer

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“Kindness is being someone who makes everyone feel like a somebody.” —RAKtivist

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“To know what you know and what you do not know, that is true knowledge.” —Confucious

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“The human race has one really effective weapon, and that is laughter.” —Mark Twain

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“The more man meditates upon good thoughts, the better will be his world and the world at large.” —Confucious

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“People often say that motivation doesn’t last. Well, neither does bathing— that’s why we recommend it daily.” —Zig Ziglar

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“I love the energy and positivity of working out.”

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—Rob Gronkowski

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“Words are powerful: if you change your words, you can change your life.” —Joyce Meyer

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“We shall never know all the good that a simple smile can do.” —Mother Teresa

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“You have power over your mind—not outside events. Realize this, and you will find strength.” —Marcus Aurelius

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“The more you trust your intuition, the more empowered you become, the stronger 30 you become, and the happier you become.” —Gisele Bundchen

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“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” —Mahatma Ghandi

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YOU DID IT ! Do you feel stronger? Is your energy better? Do you feel more in control and balanced with your mindset?

HOW ABOUT MORE SUPPORT? WANT MY FAVORITE FAT BOMB RECIPE? HERE IT IS! https://www.kerrymarraffino.com/fat-bomb-recipe-1 NEED SOME INSPIRATION? HEAD ON OVER TO MY BLOG! https://www.kerrymarraffino.com/blog NEED MORE SUPPORT? LET’S HOP ON A CALL! (your first call is complimentary)

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©2020, Kerry Marraffino, all rights reserved