Officially in the 4th Week of 12 Weeks Challenge Program


Today is officially my 4th week in the 12 Weeks Challenge Program. I have definitely made a lot of progress in the last 4 weeks (lose weight – increased the muscle mass – feel more energetic) and more have to come. Not sure yet what the results will be, this is my first time in a challenging program and I never saw my body how would react.

All will be a discovery.

By the way, today I have experimented a new chicken recipe and tasted great.

Marinate the chicken in Lemon – Salt – Pepper – Olive Oil – Thyme for 2/3 Hrs and cook in a pan once ready.

Serve and Enjoy hot.

Remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out if you are interested in any supplement or gym gear.

Follow me on Instagram @healthandbeauty4all




What Time I Workout 

At the very beginning of my fitness journey didn’t know what time was the best for me to workout. Of course, my best time could be not your best but I have a good reason why I love to workout in specific hours and those are lunch time until not later than 3 pm.

My workout doesn’t go over the 45/50 minutes and to be able to do that I rest between the set not more than 60sec, unfortunately, this is not happening for the majority of those guys that between a set and the other are distracted by their smartphone making that minute rest for them to become 5 minutes.

This is not only making their workout useless but also slowing down the others without realizing it.

Of course, my time can be difficult to follow for the majority of those having a daily job the good news is that I have found a spot at 5 pm that works as well.

And you what time you like to workout, leave me a comment below.

Remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out if you are interested in any supplement or gym gear.

Follow me on Instagram @healthandbeauty4all

My Fitness Journey, so far

It feels like yesterday when I commenced my fitness journey, the funny thing about it is that everything commenced in unexpected circumstances.

One day my wife found in the mail box one of that publicity card for a gym close to my apartment and we both though why we don’t go to have a look? A few days later we did and after a long chit chat, we decide to subscribe. In reality, that day all happen as a surprise, yes we decide to go to have a look at it but the intention was to visit few more fitness centers before taking a final decision.

Today, with 24,2 pound less I am very happy that on that day I started my fitness Journey and not only because I have lost all this unwanted fat but also because unexpectantly I got sponsored by one of the supplement company (Yellowstone Nutra), this is also is giving to me all the motivation to get along those dark days when you feel like are not making progress.

So, what I want to say to all of you thinking to start your fitness journey or are already in it but kind of losing motivation, don’t let this happen to keep it up cause the reward is much more than what you have ever expected.

Let’s get social:

Follow me on Instagram and in case you like to buy any product on Yellowstone Nutra remeber my code STUFANO10 to get immidiately 10% discount.





Look Back For Progress

OMG 😲 only looking back I can see how much progress I have made. I am looking forward to the upcoming months and see how much more I can do!

I am still in my cutting fase, getting burned a life time unwonted fat is going to take some time. 

They say never look back, but sometimes I do to get that motivation to look forward in my dark days when you feel like you are stacked and not making progress. 

Remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out if you are interested in any supplement or gym gear.

Follow me on Instagram @healthandbeauty4all

Delicious Chicken Breast

Hey, guys here I am again with another recipe.

Losing fat and be fit requires discipline and eat clean every single day no wonder why the majority of fitness guru and bodybuilder they have as the main source of protein intake the chicken.

There are really many ways to cook but it is also very simple to screw things up and get your clean meat messed up with high fat sauce or seasoning.

In the last months or so I have tried to prepare my chicken in many different ways and not always was an excellent meal. It is so challenging to get the chicken breast juicy, isn’t it?

Well then here I am in a very simple way preparing the most healthy, clean and juicy chicken breast of my life in a way that I never thought until today and that was also incredibly tasty.


  • 1 Chicken Breast
  • 1 teaspoon salt
  • Garlic and Onion Powder


  1. Clean the Chicken Breast of skin or fat around.
  2. Boil for 15-20 minutes.
  3. Use favorite herbs to improve the flavor 
  4. Serve and Enjoy

Chicken Breast Boiled.jpg


Let me know what you think and how you prepare your chicken breast I like to experiment new recipes all the time.

Also remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out if you are interested in any supplement or gym gear.




2nd Week of 12 Week Challenge Program

It is almost 2 weeks I am in the 12 Week Challenge Program and I feel really great.

I feel definitely more energetic and I am enjoying my workout much more. Integration is helping as well and I have also both one of this one-gallon water jar to keep my water intake under the radar. I never thought I would be drinking such a big amount of water daily.

img_2332I weight my self-today and apparently, I haven’t lost anything, not even a gram, hahaha! The scale is trying to play with me!

I don’t mind cause I know that it is not completely true what the scale is telling me, yes indeed my weight is still the same but I have less fat and leaner muscles.

Let me know what you think if there is anything, in particular, you like me to cover.

Also remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out if you are interested in any supplement or gym gear.


12 Week Challenge Program

Today is the day, a new beginning and a new challenge. I have decided to join a 12 Week Challenge Program so I will become closer and closer to my goal, to my wish, to that perfection that is in my mind and that I have looked for so long.
Through meal plan, meal prep and workout I will see how this will go.

Lately, I have joined the YellostoneNutra Team as well, visit their website at and remember if you are interested in buying any gym gear or supplement use the following discount code to get the 10% Off at check out: STUFANO10

Follow me on Instagram.

Protein Promo – Chococlate Peanut Butter

Why did I join Yellowstone’s team as an athlete? Well, look at their protein flavours! Okay, just kidding. I decided to join their team because they take all of the clutter out of the industry.

Protein Promo

They don’t claim that their protein is going to make you lose 20lbs in 2 days or that it will get you a shredded body in 3 days. However, their protein is 100% Whey and their flavours are the best out of any other ones on the market. It is the cleanest protein and most effective. No fillers, no junk ingredients. This protein has 25g of protein and little to no fat/carbs. On top of that, its safe for lactose intolerant people. Not only that, but I can’t stress how amazing these flavours are. This Chocolate Peanut Butter Cup flavour taste exactly like the Reese’s candy. This will always be my go to protein from now on. I really encourage all my friends, family and followers to try this product and all of their other products. This company is fixing what’s wrong with the fitness industry! I strongly encourage you to try these products! If you do, please use my code for a discount! Their website is

Code for discount: STUFANO10




Yellowstone Nutraceuticals 

Hey guys! I just recently got my hands on a new product from @YellowstoneNutra. I’ve only been using it for a short time but I already fell in love with their exotic flavours and formulas. Shipping was extremely fast and I can’t wait to try all their other products. Seriously, I reccommend everyone try this stuff to take their workouts and recovery to the next level. 

Two months after and 10kg less!

The last two months have been very challenging but you know what? today is a celebration day.

You probably are wondering what is the event to celebrate … the scale just told me that I have loose 10kg or 22Lb whatever you prefer.

How I feel? … excited, happy and much more, meal after meal with only one goal.

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Strawberry Oatmeal Breakfast Smoothie

Hi guys and girls,

I am back with a fabulous and great smoothie recipe to get your day started.

Ingredients are:

  • 1 cup of milk (choose what you prefer)
  • 1/2 cup rolled oats
  • 1 banana
  • 14 frozen Strawberried
  • 1/2 teaspoon of vanilla extract (optional)
  • 1 1/2 teaspoon of white sugar


In a blender, combine all the ingredients. Blend until smooth. Pour into glasses and serve.

Enjoy your Super Breakfast!

Banana Berry Smoothie

Hi guys and girls,

today I will introduce an excellent fruity drink on a hot day!

Ingredients are:

1 banana, frozen and chunked

1 cup frozen raspberries


3/4 cup orange juice


1/4 cup vanilla yogurt


In a blender, combine banana, raspberries, orange juice and yogurt. Blend until smooth. Pour into glasses and serve.