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(2021) 12 week Transformational Workout Program and Nutrition Guide

(2021) 12 week Transformational Workout Program and Nutrition Guide


Join me on this 12-week journey that will be absolutely transformational, not just physically but even more than that, mentally.


Expect to: 

1. Gain all of the knowledge you need to achieve any of your fitness goals

2. Develop an unstoppable and fulfilled mindset from building self-trust, -belief and confidence from watching yourself take action, dig deep into your subconcious, gain strenght, keep the promises you make to yourself and finally align all of your actions with your deepest desires (and stick to it longterm)

4. Use the inner strength and knowledge about yourself that you learn in this program to develop greatness in all other areas of your life. 


My intention behind this program:  

Whatever it is that you dream about, you deserve to make that happen and I believe that setting a goal and watching yourself grow, be consistent, see progress, get stronger and taking one step at a time towards a stronger and more fulfilled you, will help you build the self-trust, confidence, self-belief and powerful strength to see that you are capable of doing challenging things. Once you overcome this challenge you will realize that you truly can do anything that you put your mind to. And you deserve that. You deserve to follow whatever your heart desires. You are worthy and you are capable and I would feel honered to guide you on your incredible journey. So are you ready to join me and make it happen? 


This program and guide includes: 

  • A 12 week Workout program usind a progressive overload method to assure growth and progress (will be explained to easily understand and a Progressive Overload chart will be included as well)
  • A full guide to nutrition that includes learning to understand and incorporate 1. counting calories and tracking macros, 2. practicing mindful nutrition-awareness on-the-go and 3. Intuitive eating.
  • A full Self-Exploration chapter where you are going to question and observe your beliefs, thoughts and actions and use this awareness to create new patterns that will support you on your journey.

  • Goal setting methods

  • The Basics on how to lose or gain weight as well as changing your body composition
  • Understanding protein, carbs and fat and how what you eat can help you reach your goals
  • My best advice to gain musclemass and lower your bodyfat %
  • The truth about spot fat reduction and getting abs
  • The difference between weight training and cardio
  • Weight loss tips from me to you
  • Restriction and binge eating 
  • A Visualization to help clarify and attrach who you deep down want to become
  • Tips on different ways to use weighttraining to reach your specific goals 
  • How to personalize your program
  • A warm-up guide 
  • If you are working out at home or have limmited equipment, there will be exercise adjustments and a guide to progressively overload and continue to see progress and gain strength
  • How to achieve a  "lean" VS "bulky look"
  • Videos of me demontrating every exercise
  • Journaling questions throughout to assure that you align your actions with your deepest desires


Can you do this program if do not have a gym membership?

Yes, I have a full section guiding you through how to progress and use this program to get stronger at home. It is highly recommended to have at least 2-3 pairs of dumbbells, 1 long band and 1 booty band to be able to perform all movements in this workout program at home. 

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All the information presented in Pernilla's Meal Plan Guide is for informational purposes only and does not constitute medical, nutritional, dietary, therapeutic, or any other medical advice. This book is NOT a substitute for any advice given to you by your physician. Always consult your physician or health care provider before beginning any weight loss, nutrition or exercise program. Use of the programs, advice, and information contained in this book and is sole choice and risk of the reader.

You must be at least 18 years old to purchase this ebook.

Workout with Pernilla tries to make sure that the information provided to you is accurate. The information in this book are for information purposes only and we are NOT LIABLE for any losses or damages that may occur through your use of any information or products that you obtain through Pernilla's Abs Meal Plan Guide.

Please understand that you are solely responsible for the way you perceive and utilize information in Pernilla's Abs Meal Plan Guide and you do so at your own risk.

In no way will Pernilla's Meal Plan Guide or any persons associated with Pernilla's Meal Plan Guide be held responsible for any injuries or problems that may occur due to the use of this ebook or the information contained within. Also, Pernilla's Meal Plan Guide will not be held responsible for the conduct of any companies and/or websites recommended within this book.

When we review or recommend any products or services, we do so in good faith, but we are not responsible and cannot be held liable for any dissatisfaction you may have with the product, service or sponsor or any injuries that may be caused by use of that product or service.

All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.


Affiliate Links: Pernilla's Meal Plan Guide participate in affiliate programs for which commissions are paid for purchases made. 


The nutritional information are not guaranteed to be correct. 

All posted nutrition information is approximate and has been calculated using the nutrition calculator on Pernilla's Meal Plan Guide makes no guarantees of accuracy and use of different brands may change the nutrition information.

The views and opinions expressed on this site are always 100% authentic. Brand relationships and compensation will never influence my posted opinions and I will never promote a product or brand I don’t fully believe in. I will always speak the truth on products and experience.

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