the 10 day challenge booklet

Walk Off A Meal A Day
10 Day Challenge
A Better,
Slimmer Body...
Guaranteed!
Dear Friend,
Congratulations on taking the first step to a healthier,
slimmer, new you!
I have helped millions of people to start to lose weight and get in shape, and
now it’s your turn. My Walk at Home program is simple, easy, and fun, and
that is why people get incredible results. All you have to do is pop the DVD’s
into your player! We combine walking and healthy eating. In no time... You
will walk down the pounds, get in shape and lose weight... Guaranteed with the
ground-breaking new Walk at Home program designed specifically for you!
This is the easiest fitness and weight-loss program available. I am not kidding.
This easy to follow, 10 Day Challenge offers you all the best foods nutrient
dense and perfect to achieve health and weight loss. Easy foods to prepare!
Now you have all the exercise tools you need, all the eating guidelines, and
a simple 10 day planner to keep you motivated! And remember, it’s easy:
My videos will help you to walk down those pounds and inches.... tone and
strengthen your muscles... and keep you feeling energized about life!
Let’s get started! It’s time to Walk Off A Meal a Day!
Healthy Blessings my friend!
- Leslie
Here’s all you do:
1) Measure yourself using one of the following...
A: Body weight (scale)
B: Inches (with a tape measure - chest, waist, hips, thighs)
C: Or just try on a favorite outfit - pants and top.
Use only 1 form of measurement so that you can see the difference from Day 1 to Day 10!
2) Follow the 10 Day Challenge daily planner.
A: Eat the delicious and nutritious planned meals.
Remember, you can have the meals in any combination that you choose just as long as you have a breakfast, lunch,
and dinner meal. Don’t skip meals!
EX: Substitute / reuse any breakfast meal out of the 10 days for your breakfast meal etc.
B: Choose your favorite work outs to walk off your meals.
Directly below each meal is a suggested work out video that if completed would successfully walk off the meal
above it. Remember, you can choose any video throughout the challenge to walk off a meal, but they must be from
the meal category you originally planned on walking off.
EX: Substitute / reuse any breakfast workouts to walk off any breakfast meal.
3) After 10 days... weigh yourself OR re-measure in the same areas OR try on that same outfit! I just know you will have a
better, slimmer body... guaranteed!
That’s all you have to do to get FAST RESULTS with FAST WALKING! .... Good Luck!!!
-2-
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
Drink a glass of water before eating!
day ONE
• Cooked Oatmeal
(Old Fashioned - no microwave)
With Skim Milk / teaspoon
brown sugar
• Hard Boiled Egg
• Coffee
Breakfast
3 Fast Miles!
Lunch
Dinner
• 1/2 of a Turkey and Cheese
Sandwich
• Cup of low fat Yogurt sprinkle with Flax seed
• Add any type of Berries!
• Seared Fish -try the top choice
…Salmon!
• Mixed Greens Salad - light
dressing
• Cup of Green Tea.
Drink a glass of water before eating!
Lunch
4 Fast Miles!
-3-
Drink a glass of water before eating!
Dinner
Fast & Firm!
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
day TWO
Drink a glass of water before eating!
• Go Lean Crunch Cereal by
Kashi. with skim milk
• Spread Natural Peanut Butter
on 1/2 of a banana
• Coffee or Tea (optional)
Breakfast
Walk Away Your Waistline!
Lunch
Dinner
• Cup Chicken Soup (clear
broth, not cream soup)
• 1/2 Grilled Cheese Sandwich
• Apple
• Bow Tie Pasta with Broccoli
(approx. 1 cup)
• Grilled Chicken Breast season with Garlic Olive Oil,
Salt, Pepper
• Cup Green Tea
Drink a glass of water before eating!
Lunch
WATP Super Challenge
-4-
Drink a glass of water before eating!
Dinner
5-Mile Advanced Walk
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
day THREE
Drink a glass of water before eating!
• 2 Scrambled Eggs (spray pan)
• 2 pieces whole grain toast / pat
of butter
• Coffee or Tea (optional)
Breakfast
3 Mile Weight Loss Walk
Lunch
Dinner
• Can of Tuna in Olive Oil (drain
all liquid)
• Whole Grain Crackers (approx.
200 calorie portion)
• Fresh Pear
• Steak (portion size is palm of
your hand)
• Baked Potato - pat of butter
• Mixed Greens Salad light
dressing
• Cup of Green Tea.
Lunch
Dinner
Drink a glass of water before eating!
Fast & Firm!
-5-
Drink a glass of water before eating!
4 Fast Miles!
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
day FOUR
Drink a glass of water before eating!
• 2 Whole Grain Pancakes add
teas. Natural Peanut Butter to
warm pancakes - then top with
syrup ... oooo so good!
• Coffee or Tea (optional)
Breakfast
WATP for Abs
Lunch
Dinner
• 1 slice “homestyle” pizza (light
on the cheese)
• Mixed Greens Salad light
dressing
• Berries - Blue, Straw, Red,
Black ... all great choices!
• Grilled White Fish (Cod,
Flounder, Sea Bass) Season with
olive oil, garlic, lemon, salt,
fresh parsley
• Mixed Grilled Vegetables - use
above seasonings
• Cup of Green Tea.
Drink a glass of water before eating!
Lunch
5-Mile Advanced Walk
-6-
Drink a glass of water before eating!
Dinner
WATP Super Challenge
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
day FIVE
Drink a glass of water before eating!
• Whole Grain Cereal with Skim
milk
• 1 Whole Grain English Muffin
with peanut butter / jam
• Coffee or Tea (optional)
Lunch
Dinner
• Can of Sardines in Olive Oil
• Chicken Breast (prepare any
style you desire)
• Brown Rice
• Spinach Salad light dressing
• Cup of Green Tea.
Drink a glass of water before eating!
(don’t like sardines?? A SUPER FOOD
- Omega 3’s to BOOST Heart Health!)
• Whole Grain Crackers approx. 200 calorie portion
• Apple
Drink a glass of water before eating!
(*** Ok, Ok ... if you just can’t do
the SUPER HEALTHY Sardines ...
a Peanut Butter and Jelly Sandwich
on Whole Grain Bread... is a good
choice!)
Breakfast
WATP Express
Lunch
4 Fast Miles!
-7-
Dinner
Fast & Firm!
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
Drink a glass of water before eating!
• Cooked Oatmeal with sprinkle
of ground Flax Seed! Skim Milk
/ brown sugar
• Hard Boiled Egg
• Coffee or Tea (optional)
Breakfast
3 Fast Miles!
day SIX
Lunch
Dinner
• Cup Soup - (clear broth, not
cream)
• 1/2 Tuna Sandwich
• Small handful of Walnuts
• Orange
• Angel Hair Pasta with
Marinara Sauce
• Mixed Greens Salad light
dressing
• Cup of Green Tea.
Drink a glass of water before eating!
Lunch
WATP Super Challenge
-8-
Drink a glass of water before eating!
Dinner
5-Mile Advanced Walk
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
day SEVEN
Drink a glass of water before eating!
• 2 Scrambled Eggs (spray pan)
• 1 Whole Grain English Muffin
w/ pat butter
• Coffee or Tea (optional)
Lunch
Dinner
• Whole Grain Chips (approx.
200 calorie portion)
• Salsa
• Low fat Yogurt (sprinkle of
ground Flax Seed)
• Choose one of the breakfast
combos...
Drink a glass of water before eating!
Drink a glass of water before eating!
Really, sometimes I Eat “breakfast”
foods for Dinner ... keeps calories
Down! Go ahead get a nice bowl of
cereal!
• Cup of Green Tea.
Breakfast
Walk Away Your Waistline!
Lunch
Fast & Firm!
-9-
Dinner
4 Fast Miles!
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
day EIGHT
Drink a glass of water before eating!
• (2) slices Whole Grain French
Toast 2/ syrup
• Fresh Orange
• Coffee or Tea (optional)
Breakfast
3 Mile Weight Loss Walk
Lunch
Dinner
• When you need the drive
thru... sometimes WE ALL DO...
McDonald’s regular hamburger
(260 calories)
• McDonald’s regular fries (250
calories)
• Diet Iced Tea (0 calories)
• Mixed Greens Salad (very light
dressing)
• Grilled Chicken Breast
Drink a glass of water before eating!
Lunch
5-Mile Advanced Walk
- 10 -
Drink a glass of water before eating!
Dinner
WATP Super Challenge
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
day NINE
Drink a glass of water before eating!
• 1/2 Cup low fat Granola
• 1 Cup low fat Yogurt
• Green Apple
• Coffee or Tea (optional)
Breakfast
WATP for Abs
Lunch
Dinner
• Peanut Butter & Jelly
Sandwich on Whole Grain Bread
• Red Grapes (small handful)
• Sautéed Spinach
Drink a glass of water before eating!
Lunch
4 Fast Miles!
- 11 -
Drink a glass of water before eating!
(use small amount of Olive oil - brown
garlic - add spinach)
• Seared Salmon, Sea Bass or
White Fish
• Artichoke Salad
Dinner
Fast & Firm!
Walk at Home’s Walk Off A Meal A Day 10 Day Challenge
Breakfast
Drink a glass of water before eating!
• 2 Waffles w/ syrup
• Hard Boiled Egg
• Coffee or Tea (optional)
day TEN
Lunch
Dinner
• Cottage Doubles
• 1 cup Spaghetti - 1 meatball
• Small Salad
• Glass Wine (6oz.)
Drink a glass of water before eating!
(this brand of individual package of
cottage cheese is so convenient ... in
grocery stores everywhere)
Drink a glass of water before eating!
• Whole Grain Crackers (approx.
200 calorie portion)
• Hummus (chick pea dip)
Breakfast
WATP Express
Lunch
WATP Super Challenge
- 12 -
Dinner
5-Mile Advanced Walk
Congratulations!!!
Congratulations to all my walk challenge
friends! You have done it! You completed
the 10 day challenge and are now on your
way through your walk journey. Let this
challenge be your first stepping stone to
bigger and better success!
- Leslie
So you Walked Off A Meal A Day for 10 Days...Now what??
Now that you have successfully completed our 10 Day Challenge, we want to hear about it. We love to hear
about all of our walker’s success stories! Please write us a brief email stating your name, and your success story.
Be sure to include your stats in measurement (weight, inches, favorite outfit). Feel free to share photos as well.
Who knows, we may use your story as a testimonial for our challenge.
Email us at: [email protected]
Walkathome.Com