21 DAYS TO A BETTER YOU
Three Weeks That Change How You Eat — For Life
Week 1 burns. Weeks 2 and 3 teach you how to keep it. A complete eating plan and two 21-day workout tracks from Stephanie Vignery, NASM Certified Personal Trainer & Nutrition Coach.
✔ Includes the 7-Day Fat Burn ✔ Food list & portions ✔ 4 sample plans ✔ 2 workout calendars
Start My 21 Days — $47
A Week of Results Is Great. Three Weeks Builds a Habit.
Most plans hand you a menu and leave you guessing on day 8. These 21 days do the opposite: the first week is planned for you, and the next two teach you to build your own days — so the results actually stay.
🔥
Week 1 — Burn
The complete 7-Day Fat Burn: four phases with every meal, snack and workout planned for you. Included.
🥗
Weeks 2 & 3 — Learn
Build your own days from Stephanie’s food list with portion sizes laid out for you, or follow one of four sample plans.
💪
Every Day — Move
Pick one of two 21-day workout tracks: bodyweight toning with no equipment, or arm sculpting with weights.
HOW IT WORKS
21 Days. Three Weeks. One Habit.
WEEK 1
The 7-Day Fat Burn
Four phases of protein, veggies, healthy fats and strategic carbs — with a short at-home workout every day. Nothing to decide.
WEEK 2
Build Your Own Days
Three meals and two snacks from the food list, with portions laid out for you — plus meal timing around when you actually train.
WEEK 3
Make It Yours
Low-carb, moderate-carb or higher-carb days depending on your goal — and by Day 22 it just feels like how you eat.
EVERYTHING YOU NEED
What’s Inside Your 21 Days
- The full 7-Day Fat Burn — meal plan, daily workouts, grocery list and 13 recipes
- Food List & Portion Guide — protein, veggies, carbs, fruit and fat, and exactly how much
- 4 sample meal plans — build-your-own, low carb, moderate carb and higher carb
- Stephanie’s own day of eating — a real day, meal by meal
- Meal timing guide — the order of your meals for five different workout times
- 16 daily habits that make the three weeks work
- Two 21-day workout calendars — bodyweight toning or arm sculpting with weights
- Printable Complete Guide + progress tracker with weekly check-ins
A PEEK INSIDE
Here’s What a Week 2 Day Looks Like
Meal 1 — Breakfast or Post-Workout
2–3 oz. protein for women / 4–6 oz. for men
Unlimited veggies
½ cup of carbs or 1 small piece of fruit
1 Tbsp. to ¼ cup of a healthy fat
Snack
Protein shake of your choice
¼ cup carbs · ¼ cup fruit
Meal 2 — Lunch
2–3 oz. protein for women / 4–6 oz. for men
Unlimited veggies
¼–½ cup of carbs
Snack
¼ cup of protein — or — ¼ to ⅓ cup of nuts
Unlimited veggies
Meal 3 — Dinner
3–5 oz. protein for women / 4–6 oz. for men
Unlimited veggies
1 Tbsp. to ¼ cup of a healthy fat
Workout: Day 8
60 sec plank · 11 push-ups · 55 squats
22 sit-ups · 32 alternating lunges
Still hungry? You can always eat additional protein and veggies!
PICK YOUR TRACK
Two Ways to Train for 21 Days
Track 1 — Toning Challenge
Arm, butt, gut and leg. A 60-second plank every working day, plus push-ups, squats, sit-ups and lunges that climb a little at a time. Four rest days built in.
No equipment. Do it anywhere.
Track 2 — Arm Sculpting
Three 7-minute follow-along days and three weight days a week, working five moves from shoulder press to tricep kickbacks. Reps climb from 8 to 15.
All you need is a set of dumbbells.
MEET YOUR COACH
Hi, I’m Stephanie Vignery
NASM Certified Personal Trainer & Nutrition Coach
I’m passionate about helping people “Create a Healthy Lifestyle” by building healthy habits that actually stick. I lead the live Bring the Heat bootcamp classes, and 21 Days to a Better You is the plan I’ve run with my own clients for years.
Eighty percent of the way we look is the nutrition we put in our bodies. These three weeks teach you that part — so you stop starting over.
Questions? Stephanie Has Answers
I already did the 7-Day Fat Burn. Should I buy this?
Yes — this is the other two thirds. You’ll get the 21-day program plus keep your 7-Day access in one place.
What if I’m still hungry?
You can always eat additional protein and veggies. That rule holds all 21 days.
Do I have to give up eating out?
No. Eating out is possible during this process — stick to the list as much as possible and make wise choices. You also get one free meal a week.
Do I need a gym or equipment?
Not for Track 1 — it’s all bodyweight. Track 2 needs a set of dumbbells you can adjust to your level.
Can I drink coffee?
Yes — coffee is okay and green tea is great for curbing cravings. No soda or diet drinks, and aim for a gallon of water a day.
When do I get access?
Instantly. Both courses, every printable and Day 1 are ready as soon as you check out.
Your 21 Days Start Today
Both programs in one: the 7-Day Fat Burn plus 21 Days to a Better You, every printable guide and both workout calendars — from a NASM Certified Personal Trainer & Nutrition Coach, for $47.
Start My 21 Days — $47This program is for general fitness and nutrition education and is not medical advice. Check with your doctor before starting a new diet or exercise program, especially if you are pregnant, nursing or have a medical condition.
