OK, here is part 2 of how to lose your first 10 pounds. So by now hopefully you’ve been shopping and have picked out a new outfit, or at the very least, found an outfit on the internet that you printed out and posted it somewhere so that you can see it. It sounds like a lot of you have found a favorite outfit that you already owned and would like to fit into it again. That’s awesome! This saves you some money.

Make sure you keep up your diet change all week as well.

So today you have two more actions steps. Easy stuff though.

Action Step #1 – take out a blank piece of paper or a journal and a pen. Go to a room where you won’t be disturbed. You’ll need about 10 minutes of quiet alone time. Now imagine yourself wearing your favorite outfit that you picked out in day one. Imagine how you feel wearing that outfit. Who do you see? What compliments do you get? If you’re wearing a little black dress, maybe you’re at a party. If you’re in your swimsuit, you might be on a beautiful beach. Guys – you do this too. What are you wearing? A fitted shirt to show off your new lean physique? Who is looking at you and noticing you. Write down exactly what it is like to wear your outfit, who you’re with, how you feel and what you are doing. Be as specific as possible and write it down in the present tense, as if it is happening now – not the future tense. Take about 10 minutes for this.

Action Step #2 – Introducing the 4-Minute Workout and the squat. To make sure you get moving today, I’m just going to have you do a brief, but intense 4 minute workout. You will do one movement – the squat. Stand with your feet shoulder width apart, drive your hips back, weight over your heels (not your toes) and sit back and down. Try to get your thighs parallel to the ground, then immediately stand back up. Continue in this fashion as quickly as possible with good form.

Here’s the circuit:

Squat for 20 seconds
Rest for 10 seconds
8 straight rounds. This equals 4 minutes.

Now here’s what I want you to do. Your goal is to get as many squats as you can in each 20 second interval. Your score will be the lowest number that you get in the 8 rounds. So count your reps for each 20 second interval, and each round, try to beat that number. Whatever your low number is will be your score.

Please record your score in the Comments section and if you want to share some of your feelings from Action Step #1, please do so as well.

Have a great day!

Scott

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