In this page you can download a free sneak peek of the Meal Plan Food for Health & Healing (super healthy recipes) and Home Workouts (Full-body, ABS, Booty), currently available on Amazon.

What I want you to know about my books:

  • they are the result of 25+ years of studying and info gathering, and have a well-defined scientific backup (as you will discover inside the books themselves)

  • I created each one of them to mirror what I have been doing on a daily basis in the last 20+ years

  • I personally tested on myself everything I included into them

  • all the workouts have been supervised and approved by a Certified PT and PE teacher

  • at the price of a drink you will get 3 months of program (nutritional plan or workouts)

  • in this page you can download your free previews to test the program in advance

  • in this page you can also assess your current fitness level before choosing your guide (Beginner | Intermediate | Advanced)

E-Books & Guides

Lifekoru_The Wisdom of Food_12 week meal plan

THE WISDOM OF FOOD – Eating balanced to optimal health

by Roberta Prampolini

Category:Nutrition, Meal Plan

290 pages, 12-week long, “The Wisdom of Food” is a customizable Meal Plan that suggests a back-to-basics approach to balanced nutrition as the first tool to optimal health.

With “The Wisdom of food” you will rediscover the benefits of a healthy diet which, in addition to fat loss, also ensures hormonal balance, reduction of inflammations, detoxification and an overall “re-education” to a healthier lifestyle.

The “Wisdom of Food” is not a traditional diet. Rather, it is a conscious lifestyle choice to introduce healthy nutritional habits in everyday life and a deliberate decision to use only real food to allow our body to regain its natural health and balance and keep it up in the long run.

The book consists of three parts.

1. The first one provides readers with useful information, together with medical-scientific evidence, to help them develop a deeper “food awareness”, understand the fundamentals of nutrition and avoid the most widespread mistakes, many make mainly because of misinformation.

2. The second part shows how to customize the Meal Plan to meet specific and individual characteristics, according to one’s:

  • gender,
  • overall health conditions,
  • body fat percentage,
  • goal (lose, maintain, gain),
  • body type
  • physical activity level.

Thanks to easy-to-use conversion charts, readers can easily identify clusters they belong to and, accordingly, find amendments to the standard meal plan to meet their specific needs and goals.

3. The third part is the Meal Plan, whose basic principles are:

  • simplicity,
  • balance,
  • long-term sustainability.

Each couple of days has a dedicated Meal Sheet listing precisely each meal and snack, together with recipes for their preparation.

The WISDOM Meal Plan includes only real food, i.e. food which is as close as possible to what is readily available in Nature.

“The WISDOM of food” structure minimizes food waste and optimizes food purchase, given that meals are the same for a couple of days in a row and each week has its shopping list to facilitate grocery shopping.

The Meal Plan also gives Sundays a special “Italian spirit” in the name of the best Italian culinary tradition (and my origins).

Download the first week of WISDOM Meal Plan for free, by clicking -> here

DOWNLOAD FREE PREVIEW

24.9 $

 

Format: Amazon Kindle
Language: English
Edition: 4/2020
Pages: 290
Timespan: 12 weeks
Meals/snacks: daily
Units: gr. & oz.
Grocery shopping list: weekly
I WANT THIS BOOK
Lifekoru 30 THERMO Workout Full Body Workout Beginner

30 MINUTES THERMO WORKOUT – BEGINNER

by Roberta Prampolini

Category:Full Body Exercise

165 pages, 23′-28′ long workouts, Strength & Cardio full body sessions for Beginners who want to move to the next level, by starting a program easy to follow, with a gradual structure and that takes them step-by-step along the way.

This guide has been supervised and approved by a Certified PT and PE teacher

“30 minutes THERMO workout” for BEGINNER is a 12-week training program that blends Functional and High-Intensity Interval Training and reorganizes them into a varied and flexible structure.

30 minutes THERMO workout:

  • alternates Strength and Cardio sessions throughout the week to workout your full body in the most efficient way,
  • can be performed anywhere,
  • requires only a very basic equipment – as you will exercise relying mainly on your body weight,
  • leads to significant and tangible results in as little as 12 weeks!

Every week of the program encompasses a detailed schedule where the workout structure and the nature of the exercises are explained precisely thanks to pictures, captions and video tutorials, giving you all the tools you need to exercise effectively, even at home.

Download the first week of THERMO Program, for free, by clicking -> here

DOWNLOAD FREE PREVIEW

29.9 $

 

Format: Amazon Kindle
Language: English
Edition: 6/2020
Pages: 165
Workouts: 24
Timespan: 12 weeks
I WANT THIS BOOK
Lifekoru 30 THERMO Workout Full Body workout Intermediate

30 MINUTES THERMO WORKOUT – INTERMEDIATE

by Roberta Prampolini

Category:Full Body Exercise

165 pages, 21′-27′ long workouts, Strength & Cardio full body sessions for Intermediates with a good fitness experience who want to get incremental results thanks to a short, flexible and fun training program capable of leading and motivating them.

This guide has been supervised and approved by a Certified PT and PE teacher

“30 minutes THERMO workout” for INTERMEDIATE is a 12-week training program that blends Functional and High-Intensity Interval Training and reorganizes them into a varied and flexible structure.

30 minutes THERMO workout:

  • alternates Strength and Cardio sessions throughout the week to workout your full body in the most efficient way,
  • can be performed anywhere,
  • requires only a very basic equipment – as you will exercise relying mainly on your body weight,
  • leads to significant and tangible results in as little as 12 weeks!

Every week of the program encompasses a detailed schedule where the workout structure and the nature of the exercises are explained precisely thanks to pictures, captions and video tutorials, giving you all the tools you need to exercise effectively, even at home.

Download the first week of THERMO Program, for free, by clicking -> here

DOWNLOAD FREE PREVIEW

29.9 $

 

Format: Amazon Kindle
Language: English
Edition: 6/2020
Pages: 165
Workouts: 24
Timespan: 12 weeks
I WANT THIS BOOK
Lifekoru 30 THERMO Workout Full Body Workout Advanced

30 MINUTES THERMO WORKOUT – ADVANCED

by Roberta Prampolini

Category:Full Body Exercise

165 pages, 21′-28′ long workouts, Strength & Cardio full body sessions for Advanced athletes with a solid expertise of the fitness arena who are looking for a new challenge and are eager to experience a short, effective and exciting training program.

This guide has been supervised and approved by a Certified PT and PE teacher

“30 minutes THERMO workout” for ADVANCED is a 12-week training program that blends Functional and High-Intensity Interval Training and reorganizes them into a varied and flexible structure.

30 minutes THERMO workout:

  • alternates Strength and Cardio sessions throughout the week to workout your full body in the most efficient way,
  • can be performed anywhere,
  • requires only a very basic equipment – as you will exercise relying mainly on your body weight,
  • leads to significant and tangible results in as little as 12 weeks!

Every week of the program encompasses a detailed schedule where the workout structure and the nature of the exercises are explained precisely thanks to pictures, captions and video tutorials, giving you all the tools you need to exercise effectively, even at home.

Download the first week of THERMO Program, for free, by clicking -> here

DOWNLOAD FREE PREVIEW

29.9 $

 

Format: Amazon Kindle
Language: English
Edition: 6/2020
Pages: 165
Workouts: 24
Timespan: 12 weeks
I WANT THIS BOOK
Lifekoru_THERMO Target ABS_ABS Workout

THERMO TARGET ABS

by Roberta Prampolini

Category:ABS & CORE Exercise

175 pages, 15′-20′ long workouts. Full ABS, Plank, Oblique and Crunch sessions. THERMO Target ABS is the 12-week training program specifically designed to tone up and perfect your CORE.

This guide has been supervised and approved by a Certified PT and PE teacher

“THERMO Target ABS” is a 12-week training program that blends Functional and High-Intensity Interval Training and reorganizes them into a varied and flexible structure.

This training:

  • alternates Full ABS, Plank, Oblique and Crunch sessions throughout the week, to workout your ABS & CORE in the most efficient way,
  • can be performed anywhere,
  • requires only a very basic equipment – as you will exercise relying mainly on your body weight,
  • leads to significant and tangible results in as little as 12 weeks!

Every week of the program encompasses a detailed schedule where the workout structure and the nature of the exercises are explained precisely thanks to pictures, captions and video tutorials, giving you all the tools you need to exercise effectively, even at home.

Download the first week of THERMO Program, for free, by clicking -> here

DOWNLOAD FREE PREVIEW

9.9 $

 

Format: Amazon Kindle
Language: English
Edition: 5/2020
Pages: 175
Workouts: 48
Timespan: 12 weeks
I WANT THIS BOOK
Lifekoru_THERMO Special Glute_Legs and Glutes Workout

THERMO SPECIAL GLUTE

by Roberta Prampolini

Category:LEGS & GLUTES Exercise

175 pages, 20′ long workouts, Strength & Cardio legs and glutes specific sessions. THERMO Special Glute is the 12-week training program specifically designed to tone up and perfect your legs and glutes.

This guide has been supervised and approved by a Certified PT and PE teacher

“THERMO Special Glute” is a 12-week training program that blends Functional and High-Intensity Interval Training and reorganizes them into a varied and flexible structure.

This training:

  • alternates Strength and Cardio specifically designed to workout your legs and glutes in the most efficient way,
  • can be performed anywhere,
  • requires only a very basic equipment – as you will exercise relying mainly on your body weight,
  • leads to significant and tangible results in as little as 12 weeks!

Every week of the program encompasses a detailed schedule where the workout structure and the nature of the exercises are explained precisely thanks to pictures, captions and video tutorials, giving you all the tools you need to exercise effectively, even at home.

Download the first week of THERMO Program, for free, by clicking -> here

DOWNLOAD FREE PREVIEW

9.9 $

 

Format: Amazon Kindle
Language: English
Edition: 5/2020
Pages: 175
Workouts: 48
Timespan: 12 weeks
I WANT THIS BOOK
Lifekoru_Think fit be fit_NEAT Programme intro

THINK FIT, BE FIT

by Roberta Prampolini

Category:Mindset

“Think fit, Be fit” is the introduction to my holistic and integrated approach to physical and mental wellness. It presents a modular approach to healthy nutrition, fitness, mindfulness and, not least, gives an overview about mindset – that melting pot of beliefs and assumptions that drives, mainly utterly unconsciously, our thoughts, actions, self-image and self-worth perception and, therefore, choices in every aspects of our lives.

This booklet offers very useful advices and suggestions on how to bypass detrimental habits and inclinations, which many of us very often fall victim of, and guide you successfully to the long-lasting mental and physical wellness you are looking for.

A short section of “Think fit, Be fit” also covers my own ‘story’ which led me to found Lifekoru. Thanks to my direct experience (which includes 20 years of studies about wellness, info gathering and several trials that allowed me to progressively refine my approach), I designed the NEAT protocol (Nutrition, Exercise, Meditation, Mindset) to effectively support practitioners in getting an harmonic and balanced mind-body lifestyle.

Download more info on the NEAT Programme, for free, by clicking -> here

DOWNLOAD FREE PREVIEW

2.99 $ FREE

 

Format: PDF
Language: English
Edition: 1/2020
Lifekoru_NEAT Programme A4_20201006

THE FOUR KEYS TO WELLNESS:

ANTI-AGING HEALTH AND HEALTHY LONGEVITY

by Roberta Prampolini

Category:Nutrition, Exercise, Meditation, Mindset

The Four Keys to Wellness Program consists of 4 independent (but interconnected) modules – Nutrition, Exercise, Meditation, Mindset – and presents an overarching approach to healthy nutrition, fitness and meditation, without neglecting to shed light on the importance of mindset.

Having a deeper understanding of these subjects, mastering them and, eventually, exploiting possible synergies among these different areas, will enable us to consolidate the results achieved in each one of them. On top of that, this will also prevent us from bouncing back and forth and experiencing such a frustrating yo-yo effect, which, unfortunately, associates many programs of physical transformational and personal growth.

Download more info on the NEAT Programme, for free, by clicking -> here

DOWNLOAD FREE PREVIEW

2.99 $ FREE

 

Format: PDF
Language: English
Edition: 1/2020