Walk Off A Meal A Day 10 Day Challenge

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1 Walk Off A Meal A Day 10 Day Challenge A Better, Slimmer Body... Guaranteed!

2 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 -

3 day ONE Cooked Oatmeal (Old Fashioned - no microwave) With Skim Milk / teaspoon brown sugar Hard Boiled Egg Coffee 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. 3 Fast Miles! 4 Fast Miles! Fast & Firm! - 3 -

4 day TWO Go Lean Crunch Cereal by Kashi. with skim milk Spread Natural Peanut Butter on 1/2 of a banana 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 Walk Away Your Waistline! WATP Super Challenge 5-Mile Advanced Walk - 4 -

5 day THREE 2 Scrambled Eggs (spray pan) 2 pieces whole grain toast / pat of butter 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. 3 Mile Weight Loss Walk Fast & Firm! 4 Fast Miles! - 5 -

6 day FOUR 2 Whole Grain Pancakes add teas. Natural Peanut Butter to warm pancakes - then top with syrup... oooo so good! 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. WATP for Abs 5-Mile Advanced Walk WATP Super Challenge - 6 -

7 day FIVE Whole Grain Cereal with Skim milk 1 Whole Grain English Muffin with peanut butter / jam Can of Sardines in Olive Oil (don t like sardines?? A SUPER FOOD - Omega 3 s to BOOST Heart Health!) Whole Grain Crackers - approx. 200 calorie portion Apple (*** 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!) Chicken Breast (prepare any style you desire) Brown Rice Spinach Salad light dressing Cup of Green Tea. WATP Express 4 Fast Miles! Fast & Firm! - 7 -

8 day SIX Cooked Oatmeal with sprinkle of ground Flax Seed! Skim Milk / brown sugar Hard Boiled Egg 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. 3 Fast Miles! WATP Super Challenge 5-Mile Advanced Walk - 8 -

9 day SEVEN 2 Scrambled Eggs (spray pan) 1 Whole Grain English Muffin w/ pat butter Whole Grain Chips (approx. 200 calorie portion) Salsa Low fat Yogurt (sprinkle of ground Flax Seed) Choose one of the breakfast combos... Really, sometimes I Eat breakfast foods for... keeps calories Down! Go ahead get a nice bowl of cereal! Cup of Green Tea. Walk Away Your Waistline! Fast & Firm! 4 Fast Miles! - 9 -

10 day EIGHT (2) slices Whole Grain French Toast 2/ syrup Fresh Orange 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 3 Mile Weight Loss Walk 5-Mile Advanced Walk WATP Super Challenge

11 day NINE 1/2 Cup low fat Granola 1 Cup low fat Yogurt Green Apple Peanut Butter & Jelly Sandwich on Whole Grain Bread Red Grapes (small handful) Sautéed Spinach (use small amount of Olive oil - brown garlic - add spinach) Seared Salmon, Sea Bass or White Fish Artichoke Salad WATP for Abs 4 Fast Miles! Fast & Firm!

12 day TEN 2 Waffles w/ syrup Hard Boiled Egg Cottage Doubles (this brand of individual package of cottage cheese is so convenient... in grocery stores everywhere) Whole Grain Crackers (approx. 200 calorie portion) Hummus (chick pea dip) 1 cup Spaghetti - 1 meatball Small Salad Glass Wine (6oz.) WATP Express WATP Super Challenge 5-Mile Advanced Walk

13 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 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. us at: Walkathome.Com

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