Here We Go!

Congratulations on taking action! Today will mark the beginning of some incremental changes that will bring significant improvements in your health and life overall. I am very excited for you! The lesson for each day is part of the module for the week. I break each instruction down into four categories, which will be KEY in helping you reach your goal. I list categories in order of importance. Each one builds on the next:

• Mindset• Lifestyle• Nutrition• Exercise

This week's module is on "Starting the Race." We will cover everything to get you off to a good start. Following are some instructions and guidance to help make that happen. Alright, let's get started. Have a great first day!

Mindset: Set Your Mind on Your Goal!

Weigh yourself FIRST THING this morning. It's best to do so before eating or drinking and without clothes. Subtract 15 pounds from this weight, and write this number as your goal for the next eight weeks on the first page of your journal (in BIG NUMBERS). If you prefer, you can write this on a calendar that you see daily.

AS MUCH AS POSSIBLE, physically look at this number before each meal and exercise session for the next eight weeks. Try to have your journal with you during meals and exercise. Weigh yourself at the same time every morning.

Lastly, if you didn't do so on Day 0, I would like you to take your "Before Picture." At the end of the eight weeks, the degree to which your mind changes your body will also change!Key Takeaway:Write down your target weight.

Lifestyle: Prepare. Prepare. Prepare.

Get into the habit of preparing meals and exercise plans the day before. Put your meals in meal prep containers, set your exercise clothes next to your bed, or put them in your car for tomorrow. Whatever helps you to feel prepared for tomorrow, do it today.

Key Takeaway:Form (or strengthen) the habit of preparation.

Nutrition: Write Down EVERYTHING You Eat

For the entirety of this program, you will write down everything you eat in your journal (phone app or paper journal). Record meal starts and end times. Also, record food quantities. This journaling may seem tedious — and even impractical in some instances — but this is an investment that will subtract from the time you will need to exercise. So it will MORE than balance out.

Those who have journaled MOST CONSISTENTLY have lost the most weight on this program. Part of this is that you will gain better awareness of your food choices and trends. Keeping track of what you put in your body will go a long way in helping you have weight loss that lasts for many reasons.

Key Takeaway:USE your food journal.

Exercise: Get Moving Today

Exert yourself today. Please don't go crazy and overdo it. To make changes to your body, you only need to do a little more than you did a week ago. Select physical activity that you ENJOY that you can be consistent with, appropriate for your health and fitness level. (Maybe the easiest way to start is to work toward a 10,000 steps per day goal. I use a Fitbit to track this.) Remember, always consult a physician before beginning an exercise program.

Key Takeaway:Start. But start slow.

In ConclusionAs I mentioned, this is the beginning of a significant positive change in your life. The Journey Jumpstart is about disrupting patterns that have led to putting on those unwanted pounds. These eight weeks will transform you gradually so that your lifestyle naturally results in a leaner, healthier body and more vibrant life.

Questions for the Comments Section:• What distracts you from your health goals?• What prevents you from preparing nightly?• What eating habits do you need to break?• What is your biggest obstacle to exercise?

Day 1: Leaving the Starting Line

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