Weeks 7 & 8

Welcome to week 7 & 8 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 before every meal you eat.

Combined with the very first nutrition goal we set for you, you should now be drinking water right when you wake up and also right before every meal you eat throughout the day. This will make sure you’re getting enough water every day as well as make sure you’re not eating simply because you’re thirsty.

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


Walk 20 – 30 minutes 3 – 5 times a week. Example (Mon, Wed, Fri)

We’re keeping the walking minute amount the same, but we’re aiming for you to increase the amount of days you walk. For example, 5 days of walking 20 minutes a day equals 1 hour and 40 minutes. Yet, 3 days a week at 30 minutes a day is only 1 hour and 30 minutes. As you can see, walking less at a time, but more often can often be more beneficial.


Week 7: Do two sets of 10 Up & Downs and then a set of 5 Up & Downs every day. Take a 1 minute break between sets.

Week 8: Do three sets of 10 Up & Downs every day. Take a 1 minute break between sets.


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Next Week