Weeks 1 & 2

Welcome to week 1 & 2 of Phase 0! We’ll be covering everything you need to know about what you need to do for the next two weeks. Just follow the below outline and after two weeks, move onto the next 2 weeks!


Drink a glass of water upon waking up and another at lunch before you eat.

Rather than trying to remove things from your diet right off the bat, the best way is to actually start adding healthy items. By drinking water first thing when you wake up, you’re making sure your body stays hydrated. And by drinking a glass of water right before you eat lunch, you’re making sure that you’re actually hungry and that you don’t gorge because you’re thirsty. Thirst can often pretend to be hunger, thus tricking people into eating more when they were actually just thirsty the whole time.

Always remember that you should still be following last week’s nutrition goal. Each week is an addition, not a replacement.


Walk 15 – 20 minutes 3 times a week. Example (Mon, Wed, Fri)

The entire goal of these first few weeks should be to get you used to walking. If you’ve already been walking, keep it up! However, we figure 15-20 minutes for 3 days a week should be a good way to get most of you adjusted to taking the time to walk, without trying to push the walk for too long too quickly right off the bat.


Week 1: Do 5 Up & Downs every day.

Week 2: Do two sets of 5 Up & Downs every day. Take a 1 minute break between sets.


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Next Week