Day 04

Day 4 – it’s time to start on the menus!!!


Today is a crucial day to your transformation.  Today, we revisit the 12 steps, and start learning how to start writing your own menus.  Remember, if you fail to plan, you plan to fail.

Step 1


Please re-read the 12 steps, and focus on the dietary points.  Try to start eating off these guidelines.  Over the next three days, you will learn about Breakfast, Lunch, and Dinner, as well as the mini snacks.  Once you have the information necessary from these days, we will have you sit down and actually write out a week’s worth of menus.
12 Steps

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Step 2

Don’t forget to do your walking. Today you need to walk 1 mile in at least 15 minutes.

Click here for the walking chart

Step 3

We suggest the following exercises. They do not require a full set of weights, or even a membership to a gym. We have structured this around things you probably already have at home.

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 20-25 repetitions/set

Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set

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[toggle title=”Sitting Curls”] Sit with your back straight against a chair, feet about shoulders width apart, and some form of weights in hand (dumbbells, soup cans) and lift at a steady pace, release at a steady pace. Make sure that you keep your elbow by your side as you make the movements up and down. Use the chart on the following page as your guide for your repetitions and sets each day.

Click here for the lifting tracker

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[toggle title=”Wall Squats”]A wall squat is an excellent way to work out your glutes, quads, and hamstrings. It can also be a good core workout for your abdomen and lower back.

As your back sits flush against a wall, place your feet about shoulders width apart. Start the workout by bending your knees and lowering your back until your legs are at a 90* angle. Straighten your legs to a standing position, and repeat. When your knees are bent, it is important not to go past 90* to prevent strain, and keep your posture straight and up right. (If your knees go over your toes, then you are adding additional strain to your knees, and are in risk of injury).

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[framed_box bgColor=”undefined” textColor=”undefined” rounded=”true”][blockquote align=”center” cite=”Steve Smith”]The difference between a goal and a dream is a deadline.” [/blockquote][/framed_box]

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