Transform YourBody & Mind

Train smart.

Meal&Move

Transform

Meal&Move is a dedicated platform for those who want to exercise, learn new things, and reach new levels of personal development.

This site is primarily an information platform that helps you understand the fundamental principles of fitness, nutrition, and personal development to achieve your goals.

Achieve

Smart Nutrition

Understanding the key components of nutrition is essential for achieving your health and fitness goals

Calories

The foundation of weight management - creating a caloric deficit is essential for weight loss

Proteins

Essential for muscle maintenance, repair, and growth. Helps maintain metabolism during weight loss

Vitamins & Minerals

Support vital body functions, immune system, bone health, and various metabolic processes

Carbohydrates

Primary energy source for brain and muscles. Choose complex carbs for sustained energy

Fiber

Promotes digestive health, helps control blood sugar, and increases satiety for weight management

Healthy Fats

Essential for hormone production, nutrient absorption, and brain health. Choose unsaturated fats

Protein Sources

🐔

Chicken Breast

🐟

Salmon

🥚

Eggs

🥛

Greek Yogurt

🌾

Quinoa

🟤

Lentils

🥜

Almonds

🧈

Tofu

🧀

Cottage Cheese

Vitamin & Mineral Sources

🥬

Spinach

🥦

Broccoli

🥕

Carrots

🍊

Oranges

🥝

Kiwi

🔵

Blueberries

🥑

Avocado

🌶️

Bell Peppers

🥛

Dairy (Calcium)

🍌

Bananas (Potassium)

🥜

Nuts (Magnesium)

🦐

Seafood (Zinc)

Carbohydrate Sources

🌾

Oats

🍚

Brown Rice

🍠

Sweet Potato

🍌

Bananas

🍎

Apples

🍞

Whole Bread

🍝

Pasta

🌾

Quinoa

🥔

Potatoes

Fiber Sources

🌱

Chia Seeds

🟫

Beans

🌿

Artichokes

🍐

Pears

🥬

Brussels Sprouts

🔴

Raspberries

🌾

Whole Grains

🌱

Flaxseeds

🟫

Legumes

Healthy Fat Sources

🫒

Olive Oil

🥑

Avocados

🐟

Salmon

🥜

Walnuts

🌱

Chia Seeds

🥥

Coconut

🍫

Dark Chocolate

🌱

Flaxseeds

🥜

Almonds

Home Workouts

Physical & Mental Transformation

Workouts are incredibly important not just for physical development, but they help you easily overcome difficult psychological moments and improve your mental state.

Exercise releases endorphins, reduces stress and anxiety, improves sleep quality, and boosts self-confidence. It's a natural remedy for depression and an excellent way to manage emotions.

Benefits Include:

Improved mood
Better sleep
Increased confidence
Stress relief

Bodyweight Exercises by Muscle Group

💪

Chest + Triceps + Shoulders

Push-ups

Builds chest, shoulders, triceps, and core strength

Progressions:

Wall push-ups

Knee push-ups

Standard push-ups

Elevated feet push-ups

🦵

Legs

Squats

Strengthens quads, glutes, and improves balance

Progressions:

Chair-assisted squats

Bodyweight squats

Jump squats

Single-leg squats

🏋️

Biceps + Back

Pull-ups

Develops back strength, biceps, and grip strength

Progressions:

Negative pull-ups

Assisted pull-ups

Standard pull-ups

Weighted pull-ups

🔥

Abs + Core

Crunches

Strengthens core muscles and improves stability

Progressions:

Basic crunches

Bicycle crunches

Russian twists

Plank variations

Dumbbell Investment

With a pair of dumbbells, you can significantly diversify your workouts and work all muscle groups more effectively.

💪

Bicep Curls

Biceps

🏋️

Chest Press

Chest

🤲

Shoulder Press

Shoulders

🔄

Bent-over Rows

Back

🦵

Lunges with Dumbbells

Legs

⚡

Deadlifts

Full Body

🏺

Goblet Squats

Legs

💪

Tricep Extensions

Triceps

🤲

Lateral Raises

Shoulders

🔨

Hammer Curls

Biceps

🦅

Chest Flyes

Chest

⚡

Romanian Deadlifts

Hamstrings

Support The Project

If you like the content and information on this site, you can support the work through cryptocurrency donations.

Crypto Donations

🟣

Solana Network

2YLTWWgKzjRnUQJM5jm7QpAVbYNDgtjyGKmqX1fNXYMA

🟡

BEP20 Network

0xb977dbc6289715b4dc6b7c93553f7fc74568bd8e

Thank you for your support! Any donation, regardless of size, helps me continue creating quality content and improving this site.