Day 9: "A transformation first starts with developing the mental toughness - the mental toughness to start the journey and to stay on the journey. "

Quote

A transformation first starts with developing the mental toughness — the mental toughness to start the journey and to stay on the journey.

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WORKOUT

Light workout – Please note that these workouts can be done at home. You do not need to be in the gym. You just need a mat and free weights, resistance bands, or plates.

Lateral Raise (NOTE – with each exercise, your core is held in tight).

· Standing tall – shoulders up and erect – take both dumbbells in each hand and position the arms by your sides gripping as tightly as you can with your palms facing in.

· Raise your arms to the side; bring both arms back down completely (your grip is tight on the dumbbells). The dumbbells must be at the same level as your shoulders and your palms must be facing the floor.

· Complete four sets of 8 to 12 reps.

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MEAL

The myth behind losing weight is that you have to starve yourself to lose the inches. The body stores fat and if you are not consuming the proper caloric intake as soon as you start back to consume food – the weight will pack right back on. The key is to consume 5 to 6 small meals a day with healthy snacks 2 hours before your larger meals. You should also drink 8 glasses of water per day.

An example would be:

Breakfast: Instant oatmeal, Banana

Snack 1: Low-fat yogurt

Lunch – whole wheat wrap – chicken, or deli meat

Snack 2 – Fruit smoothie

Dinner – Grilled chicken breast

Brussel sprouts

Brown or wild rice.