Weeks 9 & 10

Welcome to week 9 & 10 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!

Nutrition

Week 9: Drink a glass of water before every meal you eat.

Week 10: Make a healthy dinner 3 times a week. Example (Mon, Wed, Fri)

On week 10, you’ll start making a healthy dinner 3 times a week. Along with the 3 healthy lunches you should already be making each week, 3 healthy dinners will go a long way to helping change your habits (taste buds) to accommodating a much healthier life style.

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

Cardio

Week 9: Walk 20 – 30 minutes 3 – 5 times a week. Example (Mon, Wed, Fri)

Week 10: Walk 20 – 30 minutes 3 – 5 times a week at a brisk paceExample (Mon, Wed, Fri)

Starting week 10, we’re not upping your walking time or how often. We simply want you to work on walking at a faster pace, but for the same amount of time that you were previously walking.

Strength

Week 9: Do three sets of 10 Up & Downs with a pushup added after ever Superman every day. Take a 1 minute break between sets.

Week 10: Do three sets of 10 Up & Downs with a pushup added after ever Superman every day. Take a 1 minute break between sets.

Motivation

Source: fitfemmes.tumblr.com via Mud & Guts on Pinterest

www.MudAndGuts.com does not own this picture. Refer to the link above.

Next Week