Weeks 1 & 2

Welcome to week 1 & 2 of Phase 1! 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 immediately 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-jog 1 mile 3 times a week. Example (Mon, Wed, Fri)

The entire goal of these first two weeks should be to get you used to running. If you’ve run in the past, you may wind up running the whole mile straight, and that’s great! However, for those of you who have never ran before or it’s been a long while, feel free to walk-jog the mile. Just remember to do your best, but be smart about it. Don’t run till you hurt.


Week 1: M&G Circuit 50 (5 reps of each exercise)

Week 2: M&G Circuit 50 + 50 (5 reps of each exercise, twice)

The above video will explain the M&G Circuit if you have forgotten any portion of it.

Skill [optional]

 Practice walking along balance beams. Examples: sidewalk curbs, parking lot barriers, etc

The whole point of this skill is to simply build your sense of balance. No matter what weight/size you are or how much strength you have, everyone has the ability to simply balance themselves while walking across something. You may suck at it at first (you probably will! 😉 ), but assuming you can walk in straight line, you have the necessary requirements to start practicing this skill.


Source: fitsugar.com via Mud & Guts on Pinterest

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

Next Week