21-day health and wellness challenge

Created with holistic fitness and nutrition methods, this program is designed to help you launch & guide your health and wellness journey. 

What is health & wellness?  

In general, I define it as the attitude in which you are living life.  

But who am I though and what makes me so special to make definitions of things?  

My name is Benjamin David and I am the creator of ourherowithin.com and the Writer of Our Hero Within - A journey of self-discovery and finding your true path.  

I'm a mental health awareness & addiction recovery advocate, a 7 times certified fitness trainer & women's fitness specialist with over 8 years of experience in helping people become better, stronger, more complete individuals.  

My goal has always been to help people discover their Hero Within through real practical strategies.  

So, I created the 21-Day Health and Wellness Challenge. 

So what is health and wellness?  

More specifically, health and wellness is a lifestyle centered on abundant positivity through holistic living, good intentions, good vibes, and exercising our inner strengths through whatever external creative mediums we may choose, however we define that as individuals.  

If you’ve ever taken a martial arts class or seen any good Kung Fu movies you may have noticed how often the Master or Sensei puts an emphasis on the “Mind, Body, Spirit” connection. I’ve always appreciated and loved that about Martial Arts training.  

“Health and wellness” is perhaps a more modern way of saying the same thing.  

As human beings, we are meant to move.  

We are meant to be active.  

Unfortunately, I can honestly say that I was in a very dark depression for a long time many years ago and I wasn't doing any moving.

I was lost. I didn't know what to do with myself.  

I didn't know of any positive tools that could help me. I was procrastinating and distracting myself with things like T.V., alcohol, poor nutrition, and video games.  

I was doing anything I could that would only make me feel better in that moment.  

What I failed to realize however, was that all these temporary solutions were only making things worse for me in the long run.  

Each time I sought out comfort food or distracted myself with TV, I was just delaying the inevitable and digging my hole deeper.  

I had to stop.  

I had to realize and accept that I needed help. 

I could not do this alone. 

I didn't have the strength yet to be on my own. 

So I started asking for help.  

My main goal was to simply stop being so depressed all the time.  

Reading books and practicing to be more spiritual helped, but I soon realized that a crucial piece to all of this was missing.  

What I realized was that...

my mind was depressed not only because of my mental environment but also because my body was depressed from sitting around all day.  

I learned that habitually sitting around all day causes a severe downregulation of hormones and neurochemicals. Eating poorly makes this problem even 10 times worse.  

A downregulation basically means that your body is no longer producing the hormones and neurochemicals that are responsible for your mental well-being.  

I had to read some pretty technical books to understand this scientifically but basically what it all boils down to is this:  

The foods and substances we put into our body have a **direct effect** on how our body uses important hormones and neurotransmitters.  

  • Testosterone
  • Estrogen
  • Insulin
  • Cortisol
  • Serotonin
  • Oxytocin
  • Endorphins
  • Dopamine  

These hormones regulate not only our physical bodies but they also regulate feelings of happiness and depression.  

Science concludes what martial artists have already known for thousands of years.

Physical training has a profound relationship to mental training.  

They build on each other.  

Why would you not want to optimize your mind & body?!  

Now that I know better, and looking back..

The sheer amount of disrespect we put our minds and bodies through is staggering!  

By combining healthy eating and a few simple exercises a week you can become a powerhouse of abundant wellness and absolutely destroy your depression.  

Believe me, I've seen the light and I'm never going back to that again.  

Studies show that physical training combined with healthy eating, supplementation, meditation and other wellness techniques are proven to boost your immune system, help regulate your hormones and increase feelings of happiness and wellbeing.  

For two solid years, I read every book I could on exercise, meditation techniques, visualization, breathing, "being in the now" and so much more...  

The 21-Day Health and Wellness Challenge is two solid years of condensed knowledge  

and 8 more years of further experience as a professional fitness trainer & women's fitness specialist.

The 21-Day Health and Wellness Challenge is everything you need to get started.  

So what is it?

It's a reusable 21-Day Challenge that you can use as many times as you want that will jump-start your highest ambitions of becoming a healthier, happier more content person.

I specifically designed this program for beginners.  

I wanted to make the process as simple as possible and to also help beginners avoid mistakes and misconceptions that will waste time. You Will Learn: 

  • How to eat right with or without a meal plan
  • Which Exercises are best for your body type
  • Rest times between exercises
  • How many days per week should you exercise
  • And how to work around certain medical issues


This is an easy to do program that has been proven to work.

People have experienced:

  • More peace of mind 
  • Stronger bones and muscles  
  • More confidence 
  • More compassion for yourself and others 
  • Increased immune system.
  • Stronger resistance to negativity and bad habbits 
  • Less desire for unhealthy foods  
  • Better heart health  
  • Significant reduction in depression/anxiety 
  • Increased well-being, focus, concentration and mental clairity  

The 21-Day Challenge is guaranteed to work.  

What does that mean?  

If you want,  

I will literally be your coach during the challenge and afterward for as long as you’d like.  

This is optional.  

The ebooks included with the challenge will cover everything by themselves but if you want extra help there is always a way you can get direct access to me.  

If for some reason you're not happy with the challenge there is a 60-day money back no-questions-asked guarantee.  

This is the ultimate way to fast-track yourself to feeling better in just 21-days.  

Where you go from there is totally up to you. 

With The Challenge You Get:

5 easy to download eBooks with a daily devotional and a Free Beginners Gym Guide as a bonus!


Living in Health and Wellness  

An Introduction  

This is the main guide where I give my personal definition of Health and Wellness and what it means to live a lifestyle of Health and Wellness.  

Here you will learn:  

  • The 5 Precepts of health and wellness 
  • How to achieve the right balance of Mind, Body, and Spirit in a modern world  
  • Summarizing the most cutting-edge discoveries in Neuroscience
  • You will learn why proper nutrition, exercise, and meditation are essential for living to your fullest potential

Meditation Guide Arguably the most important book in this series. In this book, I cover the basics of meditation and present a few techniques you can start using today to help you unlock more self-awareness, greater perception and, understanding of yourself.  

Here you will learn:  

  • How to increase your concentration 
  • Building an astral temple and why's it important  
  • How to use meditation to invoke inner-strength, wisdom, and
  • develop stronger willpower  
  • How to properly sit in Zazen style or traditional meditative posture.

Nutrition Guide No pun intended but this is the real meat and potatoes of the challenge. This is where the greatest amount of awesome takes place. For me, as a professional fitness trainer, it was a blast writing this book and I hope you get just as excited reading it as I had writing it.  

Here you will learn:  

  • How to form goals using your actual metabolic rate and not some impersonal formula 
  • Learn what Macro Ratios are and how to manipulate them to burn fat much faster  
  • Learn how to time and control cheat meals so that they never interfere with fat loss  
  • Learn how certain foods help or hinder neurotransmitter activity in the brain - This is where we learn how nutrition directly affects cognitive focus and mental well-being

Daily Devotional and Home Workout Guide This is going to be your official tour guide through the challenge. The Daily devotional provides day by day instruction for meditation and detailed instructions on which workouts you can do to help shape and tone your body  

Inside you will have:  

  • Illustrated beginners home workout guide 
  • How-to on proper exercise techniques to keep you safe  
  • Quick tips for exercise safety  
  • Gratitude Challenge and Vision Travel log

FREE Bonus Offer!

Beginners Gym Workout Guide (This is optional. You do NOT have to go to the gym to complete this challenge but if you are thinking about it, this will help you.)

Does the gym sound terrifying? Too many new things at once and you may not have a single idea what to do. Fear not, I've got you covered with the beginners gym workout guide.  

Here you're going to learn: 

  • How to use each machine in the guide with pictures, video and description 
  • Gym Etiquette. How to act and carry yourself in the gym without looking like a beginner. 
  • Gym terminology. This will help you get around easier in conversation and or ask for help if you need it.

Most Importantly...  

With the 21-Day Challenge, you get exclusive unlimited access to a Private Support Group on Facebook Where you can personally ask me and others for any help you may need.

Everyone in this group wants to see you succeed!

You know what you NEED to do. 

Stop procrastinating and just start! 

Here is what some of Jennifers friends were saying:

Remember Kris? This program isn't only for females. Here's his transformation...

You guys...

The 21-Day Health and Wellness Challenge CAN and WILL change your life!

Just try it! 

Get the 21-Day Health and Wellness Challenge today PLUS Lifetime Coaching for only $27 dollars. If you are unsatisfied for any reason within sixty days you will recieve a 100% refund. No questions asked.

Here are some frequently asked questions:

What exactly is the 21-Day Health and Wellness Challenge?  

The 21-Day Health and Wellness Challenge is a repeatable program designed to help you get rid of old habits and create newer, healthier habits that will help you find a better peace of mind through fitness, meditation, and wholesome nutrition. It can be used as many times as you wish.  

What type of foods does this diet consist of?  

This is an organic whole foods based diet, including lean protein, vegetables, and a few targeted complex carbohydrates. If you have any allergies or prefer to stay away from certain foods, such but not limited to gluten containing foods, I can customize the plan for you VIA contacting me in the Members only Facebook Group.  

Is there a meal plan?  

While there is a book specifically focused on scientific nutritional advice, I have not provided a singular "meal plan" due to the fact that so many people have different nutritional requirements. What I offer instead is one-on-one coaching through the use of a free fitness and nutrition app that will generate daily meals based off of your individual needs, not a single meal I expect everyone to follow. In my experience this is a much better apprach for YOU as an inividual with specific likes/dislikes & needs.  

Can I do this challenge as a vegan or vegetarian?  

You sure can, although, you will need one on one coaching with me through the Members Only Facebook group. If you are okay with that, then so am I. If you cannot access the Facebook Group for whatever reason then the challenge is not for you. The reading material alone will not be suitable. If you can access Facebook I would love to personally coach you.  

I have a thyroid problem, will this diet still work for me?  

Yes indeed! With a doctors approval this challenge is great for thyroid problems. The diet avoids sugar, simple carbohydrates, and processed foods. In the event there is anything specific we can talk one on one within the Members Only Facebook group and make sure you're set up correctly.  

Can I do this Challenge if I am nursing or breastfeeding?  

Absolutely, as long as you have your doctor's approval, we can work together in customizing your needs through the Members Only Facebook Group.  

I have diabetes/pre-diabetes, can I still do the challenge?  

Absolutely, as long as you have your doctor's approval, we can work together in customizing your needs through the Members Only Facebook Group. In face to face training, I have gotten clients to either reduce their need for medication or we have worked diligently together to cure their diabetes altogether. Anything is possible.

How long is the workout? 

Each workout takes no longer than 45 minutes. The goal is to have tons of time to enjoy life.

Can I do it at home?  

Definitely. That’s why the 21-Day Health and Wellness Challenge comes with an At Home Daily Devotional. You don't even need equipment.

What if it doesn’t work for me?  

If you’re not 100% satisfied with your results, you will get 100% of your money back. Guaranteed. No questions asked. No risk. So go ahead and try it for yourself.

Is this program only for people who are already somewhat in shape?  

Absolutely not. This program was specifically designed for beginners.

Can I watch the videos on my iPad or mobile device?  

Yes! After all It’s the 21st century. And you’re probably busy with a job, familiy, or school. Wherever you’re at, you can access the Workouts and Video Library as long as you have a WiFi Connection.

You mentioned the challenge includes "Lifetime Fitness Coaching" What exactly does that mean?

It means exactly that. If you purchase the 21-Day Health and Wellness Challenge you may use the 21-Day Challenge Facebook Group to ask Health and Wellness specific questions for as long as you would like to. This is the group where I help everyone, so unless you leave on your own free will, you will ALWAYS have access to me.

Get the 21-Day Health and Wellness Challenge today PLUS Lifetime Coaching for only $27 dollars. If you are unsatisfied for any reason within sixty days you will recieve a 100% refund. No questions asked.

Feel Great About Your Results or Don't Pay a Single Penny.

Try the challenge and If you are still unsatisfied for any reason within sixty days, just send an email to support@ourherowithin.com, and I will send you your money right back!