top of page

Sample Day

Our Goal

The goal of this New Life Weight Loss Program is to at first get your eating, exercise, and lifestyle habits under control.


The first 4 weeks of the program, we pick the foods for you and provide a shopping list for that week. You will purchase only the items on the grocery list. We have daily breathing/relaxation and exercises scheduled during the day, to help you gradually get into the habits of being active and exercising.


Weeks 5-8, we will provide you with choices of two meals and two snacks. This activity is to get you into the habit of pre-planning meals for the week in advance and developing your own grocery list. We will also - if you are physically ready - step up your exercise program.


During weeks 9-12, we continue to expand the meal choices and increase the duration and intensity of your exercise program. Our goal is to have you develop good habits of planning, eating, and daily exercises, so that after week 12 you will have developed good habits. You should continue to use the site as a guide and place to find healthy recipes so that you can continue the practice of having control over your life.

“You didn’t gain all your weight in one day; you won’t lose it in one day. Be patient with yourself.”– Jenna Wolfe


Today's Goals:

  • Daily exercise video

  • Beginner Interval Walking Routine

  • Walk 4000-5000 steps today in addition to your daily walk


Early morning before breakfast:

  • Stretches (linked to video in membership site)

  • Breathing (linked to video in membership site)

  • Remember to drink 8-12, 8 oz. glasses of water throughout the day




  • 2 oz. of Mixed Nuts

  • Breathing: prior to lunch (linked to video in membership site)





  • Green apple



bottom of page