Why 200K+ Women Choose This New Personalized Health Book Over Traditional Diets?

3 mins lis

2021 Apr 13

Latest articles

Latest articles

Top 5 Essentials You Need to Know as You Kickstart Intuitive Eating

4 mins lis

2021 May 13

Intuitive eating is a method that gives you a unique pathway to explore your body and its hunger signals. The best part of all is that it’s the opposite of a traditional diet. It has nothing to do with strict rules or outlines in terms of what to avoid and when or what to eat. 

Instead, intuitive eating teaches you to recognize yourself as the best person who can make wise choices regarding your overall well-being. 

So, if you’ve just begun or you’re somewhere in between to start eating intuitively, we will explore the cornerstones of this method to ensure your overall success on this spectacular approach. 

Feeling Fullness

Remember that your body, not your mind, will tell you when it's full. In that sense, you need to learn how to hear your body's signals and act accordingly.

At first, it may be challenging; however, as long as you keep focusing on the peculiar language your body communicates, you will reach an intuitive eating habit. 

So, next time you're having a meal, pause in the middle of eating, observe your senses, feel the texture, smell, flavor of each bite, and try to measure the level of hunger. A good hack is to leave the plate when you’re 80% full and wait for 15–20 minutes to feel completely satiated.

Coping With Your Emotions

Loneliness, boredom, anxiety, or any other negative feeling is a natural part of our lives. Different things can trigger each, but the same applies while looking for remedies to relieve yourself from stress. 

However, when it comes to food eating isn't a way to fix your troubles with specific emotions. Emotional eating might even trigger negative reactions. 

Instead, try to look for food-free coping approaches like reading a book, painting, walking, chatting with a friend, or any other proactive activity because it will bring you a long-lasting way to feel good and at peace.

Respecting Your Body Shape

Don't criticize your body for how it looks, but accept your body as it is. Like every individual, you have a unique genetic blueprint that determines body structure alongside many other things. 

That said, instead of squeezing yourself into a common beauty standard, create a new one for yourself. Respect your body shape as that will help you reach confidence and self-esteem. 

And even if you're looking for a way to change your body lines, try to approach it reasonably through diet and workout plans customized according to your wellness goals and food preferences. Your body deserves respect, so stay persistent, open-minded, and careful if you're looking for means to obtain a healthy lifestyle.

Staying Active

Rather than exercising to slim down or burn calories, focus on how it makes you feel. Your focus while staying active is important because that can determine your journey toward a healthy lifestyle. 

For example, if you’re working out to feel energized and good about yourself, physical activity can turn into an essential part of your daily routine. But if exercising is meant for just a short-term goal, there’s a high chance that you will ditch it due to a lack of motivation and enthusiasm.

So, as you start leading an active lifestyle, choose things you enjoy, such as dancing, swimming, running, or even gardening! Doing things you love will help you keep up with healthy eating as well since these two are interconnected when it comes to ensuring that your health is at its finest. 

An intuitive approach toward your food will help acknowledge that every bite you take influences your physical abilities. It will help you learn how to reconsider everything you put into your body.

Next time, try your best to think of reasons why you exercise, how it makes you feel, and what position food takes in your wellness journey.

Appreciating Your Food

Eating food that tastes good and has no adverse side effects on your health is another fundamental aspect you will need to learn while eating intuitively. 

Your body is your temple which deserves all the best this world can offer. That's why as you look for the food to eat, ask yourself if it's what you actually need to thrive and if this product will spark the joy of eating.  

Of course, you may have some days when your cravings don’t fit your healthy eating routine. And that's fine. There's not a single person who hasn’t experienced moments of doubt. 

As you face cravings, try some fruits, vegetables, drink a glass of water, or any kind of hot beverage. Believe us, the urge will disappear, and when it's gone, you will start feeling stronger and more confident about yourself. 

Another point to consider for intuitive eating is the setting. What we mean is that you should enjoy your food without distractions. Try to have a meal in a peaceful and meaningful environment, which will provide you a chance to feel the joy and purpose of eating. Also, it will help you hear your body’s signals better and avoid overeating.

Conclusion

That’s it! Today we’ve covered the top 5 cornerstones of intuitive eating and what you should do to achieve your health goals. 

Believe in yourself as you are much stronger than you think. Intuitive eating will provide you with a broader range of sensitivity about your feelings and the food you eat. Eating healthily is truly an extraordinary exploration during which you will learn more about the inner-self. 

If you want to learn more about how to start a wellness journey that is both meaningful and exciting click here to take a quiz and begin the most amazing adventure of your life with Beyond Body. 



Is It Possible For The DASH Diet To Change Your Lifestyle?

5 mins lis

2021 May 03

If you still want to build sustainable habits that may lead to better sleep, less stress, and overall good health, you might need to try the DASH diet. It gives you freedom but at the same time helps you meet your health goals and targets. It’s well-balanced and allows you to eat what you love while maintaining good levels of nutrients, minerals, and vitamins necessary for your health.

Let’s see how you can make the most of it.

What Does the DASH Diet Mean?

According to the U.S. News and World Report, the DASH diet is the best diet in the United States. 

Its name stands for Dietary Approaches to Stop Hypertension, recommended to help prevent or treat hypertension (high blood pressure).

However, its features may contribute successfully to your overall health simply because it offers balanced and healthy meals!

By now, you'll be wondering: “Okay, is it difficult to follow the DASH diet?"

The answer is no. The diet doesn’t stick to a specific type of nutrients or dishes. It recommends daily doses of different kinds of food depending on your needs. But more about that later.

The point here is that the DASH diet relies on each meal’s portion size and offers various foods from which you can choose your favorites ones. That way, you can keep a well-balanced diet full of essential nutrients while enjoying your fav meals.  

Let’s take a look at the recommended foods you can include in DASH’s diet meal recipes.

What Do You Eat on the DASH Diet? 

“Fill your plate with the colors of the rainbow. What pleases the eye, pleases the body.” – Deepak Chopra.

A well-known fact is that you eat with your eyes first. So to saturate your senses, fill your plate with colors that make you feel happy.

A lot of fruit and all vegetables are allowed in the DASH diet. They can be found in almost any color, so make the healthy eating fantastic experience not only for your stomach but also for your eyes.

Following the recommendations for quantity and a certain food cover, you can easily make various DASH diet snacks and meals instead of focusing only on a specific dish.

Here are some of the recommendations

  • Fruits and vegetables: 4–5 servings a day 

Whether they are frozen, canned, or fresh, you can find the serving size on almost all packages.

You can use the fruits as a morning or afternoon DASH diet snack as they are high in fiber and low in fat.

However, if you buy canned fruits or veggies, please make sure there is no added sugar or salt.

  • Grains: 6–8 servings a day 

This includes brown rice, pasta, oats, cereal, tortillas, bread, and many more. The recommendation is to choose whole grains which contain more fiber and nutrients. 

I know pasta might be one of your fav meals, and you can still enjoy it. However, try to avoid butter, cream, and cheese sauces since they are high in fat.

  • Dairy: 2–3 servings a day

Oatmeal with yogurt? Yep, that’s allowed! 

All you need to do is make sure the milk, yogurt, or dairy product you buy are low-fat or ideally fat-free.

  • Nuts and seeds: 4–5 servings a week

Be careful here! Although they are a good source of healthy fats, they are also high in calories. Enjoy them as a DASH diet snack or fancy addition to your salad dressing. It’s all up to your choice.

P.S. Check packages for guidance about the serving size.

  •  Protein: 6 one-ounce servings or fewer a day

Poultry, beef, fish, and some plant-based products are rich in protein that delivers you the strength you need to build your muscles and repair your body.

It’s important to include protein in your meal plan, so if you are a vegetarian, simply substitute the meat with chickpeas, lentils, or tofu. There are many variations, and it’s up to you what you should eat.

As you can see, the DASH diet does not focus on certain dishes but rather categories from which you can choose your fav ones. 

The main thing you have to keep in mind that the DASH diet limits the amount of salt you eat during the day to only 6 grams. Think about it while ordering food or buying pre-made meals, and always read the labels.

However, for a well-balanced diet, you should keep in mind the portion size of each food.

The healthy plate technique is an easy hack to maintain the balance in your plate and never run out of DASH diet recipes.

Choose your a plate and fill it according to the following guidance: 

  • ½ of a plate full of veggies.
  • ¼ of protein such as meat, fish, tofu, or other vegetarian options.
  • ¼ of whole grains such as brown rice, buckwheat, or whole-grain bread. 

If you are wondering what the foods that are not recommended to consume are, these are all snacks and sweets high in sugar, fats, and salt:

  • Candy, cookies, chips
  • Sodas, sugary beverages
  • Processed foods
  • Foods that are high in salt 

But don’t worry! The DASH diet recipes have a great healthier alternative to your well-known fast food, takeaways, and sweet cravings. You can find tons of other healthy meal ideas in the Beyond Body book.

What Are the Benefits You Get?

One of the main benefits of the DASH diet is lowering your blood pressure, resulting in reducing and minimizing salt consumption.

It also promotes a well-balanced diet and controlling your daily calories, which may lead to weight loss.

The food you eat holds the key to your wealth. Switching to a DASH diet may bring you many positive benefits and changes in your body.

Get your personalized meal plan today

Creating healthy lifestyle habits should not be something that depresses and demotivates you.

It should awaken your desire to feel better in your own skin every day. You may quickly achieve this goal if you enjoy the things you love, like your favorite meals.

Remember: you don’t have to follow the crowd to reach your lifestyle goals! Create your path in tone with your desires and wishes.

Beyond Four Weeks Of Healthy Eating: The Amazing Effects On Your Body & Mind

3 mins lis

2021 Apr 16

As you probably know, following a healthy, balanced diet doesn't need to be complicated. You just have to choose nutritious foods and take into account what works best for you and what can enhance your well-being. In that sense, healthy eating is something that should be a part of your lifestyle because it can transform your life for good.

But did you know that after four weeks to a year of following a healthy diet plan, you will start feeling incredible and much healthier? Or that by continuing your healthy eating journey, you can achieve amazing wellness results for a longer time?

Let's take a look at what changes will occur after eating healthily for four weeks or longer and why it should be put into your list of considerations.

Healthy Diet Benefits After 4 Weeks

Healthy diet habits are essential at any age. Of course, when it comes to dieting, you need to remember that healthy eating is about the food you eat and staying on the right course.

This mantra might sound familiar to you. However, focusing on your food and everything around it is an excellent way to ensure your success while reaching wellness. So, let's revise 3 healthy eating essentials.

  1. Your diet should consist of nutritious foods that will contribute to your body's well-functioning. Also, track how many calories you consume and what kind of minerals and vitamins your chosen products have.
  2. Try your best to keep up with mindful eating. Eat slowly and don't rush your meals. Focus on how the food makes you feel. Eliminate distractions when it comes to mealtimes and avoid eating out regularly.
  3. Plus, establish and follow a precise eating schedule as it will ensure your metabolism's healthy functioning.

That being said, you can benefit a lot from a thoroughly prepared meal plan. As you do so, four weeks later, your body will experience shedding the excess water retained from highly processed food and high sodium intake. In addition, be ready to experience:

  • Increased energy levels
  • Improved mental focus and quality of sleep
  • Less bloating and acid reflux 
  • Better metabolism
  • Healthy weight

Six Months of Healthy Diet Benefits on Your Body

After following a healthy diet plan for six months, you will notice that you are even more healthy and that consistent changes are happening to your body, such as:

  • Significant decrease in harmful cholesterol levels 
  • Stable blood pressure
  • Improved skin and hair complexion
  • Decreased symptoms of your health conditions (e.g., diabetes, gastritis) 
  • Enhanced physical endurance
  • Reduced blood sugar fluctuation 
  • Lowered risk of diabetes and heart diseases
  • Improved digestion processes

One Year of Healthy Diet Benefits on Your Body

If you wonder what changes may occur after continuing your healthy and nutritious diet for one year, take a look at the benefits you may receive:

  • Long-term healthy body weight 
  • Self-confidence, youthfulness, and energy
  • High physical endurance    
  • Low chance of falling back to your old habits 

And remember that healthy eating benefits and overall body transformation will persist only as long as you keep up with your wellness goals.

Sometimes you may have moments of doubts, questioning the validity of your new lifestyle. Despite this, you can deal with it quite easily. 

For example, try to meditate, analyze the reasons which have led to the questioning of yourself, and simply put them away. Also, track your progress, whether on a sheet of paper or by taking ‘before and after’ photos to see remarkable changes in your body shape. This physical proof will give you the motivation you need to move forward and ditch recurring negative thoughts.

Feel Happy, Healthy, and Robust in a Way That You Have Never Felt Before

Eating healthily is truly beneficial for your overall well-being. Sometimes, it might be hard to remember why you started or found enough strength to stay on the right course. Nevertheless, you shouldn’t forget to love yourself, and you should keep in your mind that eating healthily is the best thing you can do for yourself, as it will enhance the quality of your life for the long term. 

A personalized health and wellness book can help you sail through this exciting journey of health and confidence. Just remember, working toward wellness is different for everyone, and all you have to do is never give up. 

Progress doesn't happen overnight but will take place gradually. So have patience and keep going.





Get your own fully personalized wellness book!

Top articles

Beyond Four Weeks Of Healthy Eating: The Amazing Effects On Your Body & Mind

3 mins lis

2021 Apr 16

As you probably know, following a healthy, balanced diet doesn't need to be complicated. You just have to choose nutritious foods and take into account what works best for you and what can enhance your well-being. In that sense, healthy eating is something that should be a part of your lifestyle because it can transform your life for good.

But did you know that after four weeks to a year of following a healthy diet plan, you will start feeling incredible and much healthier? Or that by continuing your healthy eating journey, you can achieve amazing wellness results for a longer time?

Let's take a look at what changes will occur after eating healthily for four weeks or longer and why it should be put into your list of considerations.

Healthy Diet Benefits After 4 Weeks

Healthy diet habits are essential at any age. Of course, when it comes to dieting, you need to remember that healthy eating is about the food you eat and staying on the right course.

This mantra might sound familiar to you. However, focusing on your food and everything around it is an excellent way to ensure your success while reaching wellness. So, let's revise 3 healthy eating essentials.

  1. Your diet should consist of nutritious foods that will contribute to your body's well-functioning. Also, track how many calories you consume and what kind of minerals and vitamins your chosen products have.
  2. Try your best to keep up with mindful eating. Eat slowly and don't rush your meals. Focus on how the food makes you feel. Eliminate distractions when it comes to mealtimes and avoid eating out regularly.
  3. Plus, establish and follow a precise eating schedule as it will ensure your metabolism's healthy functioning.

That being said, you can benefit a lot from a thoroughly prepared meal plan. As you do so, four weeks later, your body will experience shedding the excess water retained from highly processed food and high sodium intake. In addition, be ready to experience:

  • Increased energy levels
  • Improved mental focus and quality of sleep
  • Less bloating and acid reflux 
  • Better metabolism
  • Healthy weight

Six Months of Healthy Diet Benefits on Your Body

After following a healthy diet plan for six months, you will notice that you are even more healthy and that consistent changes are happening to your body, such as:

  • Significant decrease in harmful cholesterol levels 
  • Stable blood pressure
  • Improved skin and hair complexion
  • Decreased symptoms of your health conditions (e.g., diabetes, gastritis) 
  • Enhanced physical endurance
  • Reduced blood sugar fluctuation 
  • Lowered risk of diabetes and heart diseases
  • Improved digestion processes

One Year of Healthy Diet Benefits on Your Body

If you wonder what changes may occur after continuing your healthy and nutritious diet for one year, take a look at the benefits you may receive:

  • Long-term healthy body weight 
  • Self-confidence, youthfulness, and energy
  • High physical endurance    
  • Low chance of falling back to your old habits 

And remember that healthy eating benefits and overall body transformation will persist only as long as you keep up with your wellness goals.

Sometimes you may have moments of doubts, questioning the validity of your new lifestyle. Despite this, you can deal with it quite easily. 

For example, try to meditate, analyze the reasons which have led to the questioning of yourself, and simply put them away. Also, track your progress, whether on a sheet of paper or by taking ‘before and after’ photos to see remarkable changes in your body shape. This physical proof will give you the motivation you need to move forward and ditch recurring negative thoughts.

Feel Happy, Healthy, and Robust in a Way That You Have Never Felt Before

Eating healthily is truly beneficial for your overall well-being. Sometimes, it might be hard to remember why you started or found enough strength to stay on the right course. Nevertheless, you shouldn’t forget to love yourself, and you should keep in your mind that eating healthily is the best thing you can do for yourself, as it will enhance the quality of your life for the long term. 

A personalized health and wellness book can help you sail through this exciting journey of health and confidence. Just remember, working toward wellness is different for everyone, and all you have to do is never give up. 

Progress doesn't happen overnight but will take place gradually. So have patience and keep going.





"I managed to lose 13kg!" 5 Women Share Their Results With A Personalized Health Book

4 mins lis

2021 Apr 14

Beyond Body has helped over 200,000 happy men and women from 170 countries reach their wellness goals! In their own words, read 5 real and inspiring stories from amazing ladies Alicia, Mikayla, Eva, Nathalie, and Fabienne about how Beyond Body has helped them change their life.

Join the Beyond Body success club by sharing your inspiring results at [email protected] to win a $50 Amazon gift card!

1. Alicia treated Beyond Body as her form of self-care. Along the way, she made healthy changes that led to her losing 35 pounds (15kg)!

"I was becoming very self-conscious of how my body looked, and I felt as if I'd lost control of it. But when I found the Beyond Body book, everything changed in a positive way. This program helped me a lot! I've gained more confidence in myself which eventually helped me with the struggle I've been having mentally. I got so many amazing comments within a month of trying Beyond Body about my extreme weight loss and change of behavior!"

2. Mikayla's journey started by being diagnosed with irritable bowel syndrome and celiac disease with multiple allergies. She was in immediate need of a healthy and personalized diet to battle painful symptoms and develop a new healthy relationship with food. After finding the Beyond Body book online, the plan helped her lose 40 pounds (18kg) and restore her health.

"As a result of following recipes and learning what I could out of this book, I have lost weight, and I have started to do more exercise and just overall feeling healthier. I've come down from 220lbs to 180lbs."

Mikayla also shares: "I'm not sure how I could motivate others to start this journey, but I can definitely say it's worth it. Especially if you are experiencing stomach issues like I am. Setting up your custom plan helps you consider stomach issues like celiac disease and irritable bowel syndrome and find a way to work with them. It does work, though it won't happen overnight. The best thing is that I started to feel better and see results very quickly. It got me motivated to push further!"

Inspire others to feel confident in their bodies by sharing your journey story to [email protected]

3. Eva shares her journey of how she managed to lose 28lbs (13kg) while juggling food preparations for herself and her family. Note: Eva submitted her story in Spanish; her quotes below are English translations. 

"At first, it was a bit difficult for me to follow everything because I had to juggle between meals for my family and me. It took me roughly 15 days to find a balance, and it's been great! I was so puffy before, so I immediately noticed the plan's effectiveness. Before, it was tough for me to lose weight, but I started to lose 1kg every week with the Beyond Body plan!"

At the moment, Eva says that she's lost over 28lbs (13kg) and feels lifted and motivated. 

"Combined with exercise, I managed to lose 13kg! I feel great and have no more desire to eat the food I prepare for my family. I plan to lose an extra 10kg but do it in an easy-going way. Don't overthink it – I encourage you to try!"

4. Nathalie shares her incredible results on losing 28lbs (12kg)! She's down a whole arm's width in her pants size and is continuing to push on. 

"I've spent countless nights blaming myself for eating that extra piece of cake or getting take-away "for a friend." After finding this personalized book and adjusting it to my life, I stopped my cravings, brought back my self-esteem, and continuously lost pounds week after week. I couldn't have done it without it, and I'll be forever grateful for writing this book just for me."

These stories are what inspire us to keep on working and creating more and more. Sharing is indeed caring! Inspire others to feel confident in their bodies by sharing your life journey with friends, neighbors, and strangers who need that extra push!

5. Fabienne shares her before and after photos, and she looks terrific! At the start of her plan, Fabienne weighed 104.7kg (230lbs) and is 88.5kg (195lbs) today! 

“I’m excited that I managed to lose approximately 18kg, and I'm much more comfortable with my body. I first struggled to find the motivation to actually work out and eat clean, but with my friends' support, I struggled less by putting myself into action.”

Fabienne says it was effortless to follow and easy to lose weight. She's already lost 18kg (40lbs) and isn't going to stop! 

Results speak for themselves. Fabienne, Eva, Nathalie, Mikayla, and Alicia are just a few of the Beyond Body success stories that dedicated themselves to losing weight the right way. 

Have a story to share?

Send us what you have achieved with Beyond Body and participate in the contest - 5 winners will win a $50 Amazon gift card every month.

Share your success story at [email protected] and tell us:

  • More about your journey (goals, beginning, struggles, results).
  • How did you find out about Beyond Body, and what made you decide to join our community?
  • When did you start seeing a difference?
  • How did your habits change?
  • How would you motivate others to start this journey?
  • And send us your before & after photo or video.

4 Things To Remember If You Want To Set Yourself For A Successful Health Journey

4 mins lis

2021 Apr 13

Living a healthy lifestyle is something that all of us aspire to do. But few of us may take the first step to change our unhealthy habits. 

And from those of us who made an effort, only a handful would be able to sustain it in the long run.

So, how do you make sure that you don't fall off the wagon in your journey into living a healthier life? 

Well, the key to maintaining your healthy lifestyle may actually be at the start of your journey.

First, you can check on your BMI (Body Mass Index) value to find out if you fall within the healthy weight range, which can be an indicator of body fat and give you more perspective on potential risks if disregarded. What’s important to note is that you should not be aiming for the lowest possible BMI results.

Besides that, whether this is your first foray into starting a healthy lifestyle or your sixth attempt, here are some things to keep in mind when beginning:

#1. Set Attainable Goals

When starting any kind of habit, we tend to think that we’re going to achieve it by sprinting. In your journey to living a healthier lifestyle, this may mean that you either:

  • Immediately sign up for a gym membership
  • Decrease your calorie intake drastically
  • Swear off the sugar, salt, and any kind of condiment

The thing is, your healthy lifestyle journey is a marathon. And like any new marathon participant, you need to build your endurance by starting with setting small attainable goals.

In fact, there’s research to back it up as well. A 2019 review study found that people who set healthy eating goals are 59% more likely to stick with them.

And yes, even small steps matter. The same study found that even setting a goal of eating two pieces of fruit a day provides a significant impact on your overall health.

If you want to get some ideas on what healthy lifestyle goals you should pursue according to your way of living, you should check out our Beyond Body book. 

#2. Change Your Behaviors

If you truly want to succeed in your attempt to live a healthier life, you need to start focusing on changing your behaviors.

When you target your daily behaviors, you are building a habit that would keep you on track of reaching your healthy lifestyle goal. There are tons of little things that you can change: from decreasing your snacking frequency to choosing to take the stairs rather than the elevator.

But how do you make sure that your changed behaviors become habits?

Well, a 2011 review study of dietary behavior and exercise routine change found that when people start a program that lasts for more than 6 months, they are more likely to stick with them in the long run. 

Pay attention to your routine; it is easier to add new or change existing behaviors when it doesn’t deviate much from what you do on a daily basis.

#3. Set Cheat Days

Let’s be honest – sometimes, we just want to plop down on a couch and order some pizza for delivery. And hey, that’s okay. Of course, if you overdo them, you may fall back into some behavior patterns that you are trying to change in the first place, so self-control is absolutely crucial.

The key here is that your cheat days are scheduled. You’re not just binging the food that you restrict yourself from eating. 

When you blame your binging on your self-control, you tend to feel guilty, and based on one study in 2014, this is likely to lead you to fail in your healthy eating program. Interestingly, the same study also found that when you frame the deviation from your diet as a celebration, you will actually end up keeping the habit of eating more healthily. 

One way to plan your cheat days would be by getting recommendations from experts on when it is best to do so. The personalized book Beyond Body can help you better optimize your cheat days. 

#4. Plan Your Meals

A lot of our usual habits are made automatically. From brushing our teeth to tying our shoes, and increasingly, to the things we choose to put in our mouth. Especially since we tend to eat while concurrently doing other activities, like scrolling our phones or watching movies.

One solution that has been touted to deal with this issue is mindful eating.

But a better alternative may simply be to plan your meals.

Unfortunately, not everyone has the luxury of a well-tailored meal plan. After all, there are many considerations that you need to think of, such as your budget, your schedule, and your lifestyle.

Does this mean this step is impossible for you to take? Not exactly.

Getting a personalized health and wellness book may be the right approach for you instead. Beyond Body provides exactly what you need: a meal plan specially prepared for you.

Beyond Body is created by nutritionists and professional trainers who consider your eating preference and daily activities to prepare a healthier routine for you.



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