DAY 1

Today's Goals

1. Set up your success foundation
2. Complete initial measurements
3. Begin food tracking
4. Achieve 10,000 steps

Morning Routine

Today's Nutrition Focus

Setting Up Your Food Diary

1. Download our Food Diary below
2. Record everything you eat and drink today
3. Take photos of your meals (this helps with accountability!)

Hydration Goal

• Drink 2-3 liters of water today
• Pro tip: Set reminders on your phone every 2 hours

Physical Activity

Step Goal: 10,000 Steps

Ways to achieve this:

• Morning walk (aim for 3,000 steps)
• Lunchtime walk (2,000 steps)
• Evening walk (5,000 steps)
• Take stairs instead of elevator
• Park further from entrances

💡 Tip: Break your walks into smaller chunks throughout the day if needed

Mindset Corner

Today's Focus: "Beginning Your Journey"

Take 5 minutes to write down:

• Your 'why' - main reason for starting this challenge
• Three specific goals you want to achieve
• Potential obstacles and solutions

Evening Check-in

Before bed, complete these tasks:

• ✅ Log final step count
• ✅ Complete food diary
• ✅ Plan tomorrow's meals
• ✅ Set out workout clothes for tomorrow
• ✅ Rate your day (1-10)

Support Resources

• 💬 Introduce yourself in the community groups
• ❓ Access 24/7 coach support through the Facebook or WhatsApp

Tomorrow's Prep

• Review Day 2 guidelines
• Shop for recommended foods (shopping list provided)
• Set your alarms for tomorrow's activities

Need Help?

• 📧 Email: [email protected]

Remember: Every journey begins with a single step. Today is your day to start strong! 💪

Track Your Day 1 Completion

• Food diary started
• Water intake tracked
• Steps completed
• Evening check-in done