Different posts from some of you on Instagram on how you're taking on the challenge. Thanks a lot guys. It's encouraging, pls post on with #21dayrealchallenge, tag me @realfitnessclub. FB: @realfitnessclub


morning routine

Get up & Stay up

You probably have your personal/family ritual for Sundays. Sleeping in, going to church, brunch, or shop; whatever it is, take a breather today.😁

Take your inner bath

Don't skip this though. We've started well. Make it 10oz today. Stay hydrated.  

Quick read of the day

It pays to workout and take care of yourself. 1Tim 4 vs. 8-10


Sunday July 15, DAY 3 of 21: MEAL PREP DAY

Sunday July 15, DAY 3 of 21: MEAL PREP DAY



I used to think packing your lunch to work was for ladies only or weak guys. I don't how or where that thought came from but I was totally wrong. The benefits of eating clean healthy meals that I choose, outweighs the awkward feeling of going to work with a packed bag with salad and snacks. Packing my lunch is such a delight nowadays.

When you don't plan your meals, hunger catches up on you. You become like the doctor who stitched up his phone inside a patient's belly, and you eat almost whatever you see next like a snickers... which will mess up our 21 day REAL challenge. lol


If you do not have enough money to buy all foods for the week, or don't have consistent power supply to keep the meals fresh, make a plan and prep a day in advance.

If you don't know how to cook? Email me to get links to recipes from healthy bloggers that I know of

See meal options here. Still need help mixing things up, let me know

See snack options here. (Page details loading though)


Day 4 -Mon Jul 16

Meal 1, 2, 3

Snack 1, 2

Day 5 -Tue Jul 17

Meal 1, 2

Snack 1, 2, 3

Day 6 -Wed Jul 18

Meal 1, 2, 3

Snack 1, 2

Day 7 -Thu Jul 19

Meal 1, 2

Snack 1, 2

Day 8 -Fri Jul 20

Meal 1, 2, 3

Snack 1, 2

Day 9 -Sat Jul 21

Meal 1, 2

Snack 1, 2, 3, 4


prep for day 4

to-do list

  • Definitely keep up this habit


EArly to Bed, early to rise

  • Can you get a charger for your phone outside your bedroom? I want you to get both long and deep sleep tonight. The benefits comes from hitting a deep realm of sleep called the REM. Phones can be distracting.
  • More on this in the coming days.
  • Did you say your phone is your alarm? Dang it. Get an alarm clock but soon, you'll not need one after deep rest
  • Get some rest now, because tomorrow we start building muscles