RULES

Published by Luke V2 on October 11, 2019October 11, 2019

This is an example of the Phase one

• GET OUT OF BED THE SAME TIME 5 DAYS A WEEK 
• WATCH ONE MOTIVATIONAL VIDEO TO START YOUR DAY (YOUTUBE)
• 30-MINUTE WALK  5 DAYS A WEEK.
• 1-HOUR WEIGHT TRAINING SESSIONS A MINIMUM OF 3 DAYS A WEEK.
• READ 10 PAGES OF A PERSONAL DEVELOPMENT BOOK OR AUDIOBOOK
• SOCIAL MEDIA FAST
  ONE EVENING A WEEK (NO SOCIAL MEDIA. SPEND THE EVENING WITH YOUR FAMILY WITH NO DISTRACTIONS. TURN OFF NOTIFICATIONS)
• FOLLOW A HEALTHY NUTRITIONAL STRUCTURE DAILY. (THIS CAN
  EITHER BE A CURRENT PLAN YOU FOLLOW OR USE THE INCLUDED PLAN AS A GUIDE TO CREATE YOUR OWN)
• PREPARE MEALS IN ADVANCE.
• SHARE PICTURES OF YOUR MEALS WITH THE GROUP LEADER AT THE
  END OF THE DAY.
• KEEP A DAILY FOOD DIARY (MYFITNESSPAL APP).
• STAY HYDRATED (I STANDARDLY AIM TO CONSUME NO LESS THAN 3
  LITRES OF WATER PER DAY) NO SUGARY FIZZY DRINKS
• TAKE WEEKLY PROGRESS MEASUREMENTS (WEIGHT, BODY
  MEASUREMENTS, PROGRESS PHOTOS) WEIGHTS AND MEASUREMENTS ARE NOT MANDATORY, WEEKLY PHOTOS ARE.
• ONE CHEAT MEAL OR EVENING DRINKING  ON A SATURDAY EVENING. NOT BOTH & NO OTHER TIME.
• NO CHEATING. YOU ARE ONLY LYING TO YOURSELF.