The Power of 5

The Power of 5 – A Preview

Give me 5 days – for 5 weeks – and I’ll give you results!

Hi, my name is Marybeth, and I’ll be your tour guide to changing your life over the next 5 days, and the next 5 weeks. We all want to live happier, healthier, more fulfilled lives, but so often, we don’t know where to start. Or we start too fast and lose momentum. Or we take too big a bite and can’t chew.

So today, we’re going to start nice and easy. Over the next five days, and then over the next five weeks, I am going to show you how to make small changes that will multiply over time. By the end of the five weeks, you will be feeling better, sleeping better, looking better, and on your way to a brand new you.

Even better, we focus on 5 days at a time, so you can still “enjoy” your weekends. A lot of people find it difficult to maintain a new routine over the weekend – we want to go out, socialize, have fun with our friends, not worry about what we’re eating… so this program is specifically set up to let you build into a routine that is sustainable over time but doesn’t require iron willpower (or a guilt complex). Most people spend Friday and Saturday out on the town and are – more or less – home Sunday through Thursday. If that’s your normal schedule, each week starts on Sunday. If your weekend is different, you can pick your start day and customize the program (Monday or Friday or whatever works).

Before you do anything else, you are going to pick a REWARD for yourself for completing week one of the program. It can be anything you enjoy – a massage; a new audiobook; your favorite cake; a date night with your significant other; whatever will be the carrot for sticking to this program for the first five days. At the end of the week, we are going to celebrate YOU!!

As we first start, you might feel like it’s going slowly, and you can do more. Or you may already have one of the tips down; for example, maybe you’re already drinking 64 ounces of water each day. This is meant for you to move at your own pace, but consider sticking to the plan to avoid burnout early on.

Finally, this plan focuses both on your physical health and your emotional/mental health, because the two are inextricably linked. Here we see you as a fully-rounded individual.

Are you ready? Are you excited? Let’s get started!

Week 1, Day 1

“A journey of a thousand miles begins with a single step.” – Lao Tzu

Congratulations for showing up for your first day! Does that sound crazy? Believe it or not, hundreds of people will purchase this course and never do anything with it. You are standing at the jumping off point. Let’s get started!

_____ Before you get dressed, and before you have anything to eat or drink, step on your scale. This will be your baseline that we start from: __________ lbs/kg

_____ Start your day with an 8-ounce glass of water before breakfast. (If drinking plain water is difficult for you, consider adding a squirt of lemon, lime, or orange to give it some flavor. And if soda is your thing, consider trying sparkling water with lemon, lime, or orange, so you still get the bubbles your body craves.)

_____ Have another 8-ounce glass of water before lunch.

_____ Move for 10 minutes. Take a walk around the office building; get on a treadmill; take the dog for a walk; turn on the music and dance (or march); play tag with the kids; walk up and down the stairs. It doesn’t matter what the movement is, just do it. Get your heart pumping and your blood flowing. You can do anything for 10 minutes.

_____ Give one person a sincere compliment (and smile!)

_____ Drink an 8-ounce glass of water before dinner.

_____ Enjoy one of our delicious and easy dinners.

_____ 2 hours before you are planning to go to bed, stop eating. Have one last 8-ounce glass of water.

_____ Just before you lie down to sleep for the night, sit on the edge of your bed, and breathe deeply for one minute. Set a timer for 60 seconds, close your eyes, let your hands rest lightly in your lap, and concentrate on the act of breathing in and out. Focus on letting your lungs expand and contract. Try to clear your mind from the day before you lie down (this will take time – it’s okay).

____ Write down one thing you are proud of or happy about that happened today: ________________ _____________________________________________________________________________________ _______________________________________________________

Week 1, Day 2

“Too many of us are not living our dreams because we are living our fears.” – Les Brown

You’re back! You are one day closer to earning your reward. Today will basically be a repeat of yesterday – you’ve got this!

_____ Start your day with an 8-ounce glass of water before breakfast.

_____ Have another 8-ounce glass of water before lunch.

_____ Move for 10 minutes. You can do it!

_____ Give one person a sincere compliment (and smile!)

_____ Drink an 8-ounce glass of water before dinner.

_____ Enjoy one of our delicious and easy dinners.

_____ 2 hours before you are planning to go to bed, stop eating. Have one last 8-ounce glass of water.

_____ Just before you lie down to sleep for the night, sit on the edge of your bed, and breathe deeply for one minute. Was clearing your mind a little easier today? (It’s okay if you are still working on it.)

____ Write down one thing you are proud of or happy about that happened today: ________________ _____________________________________________________________________________________ _______________________________________________________

Week 1, Day 3

“Follow your dreams, they know the way.” – Kobi Yamada

You are halfway there! That reward is almost yours. Keep going! You can do it!

_____ Start your day with an 8-ounce glass of water before breakfast.

_____ Have another 8-ounce glass of water before lunch.

_____ Move for 10 minutes. You know it makes you feel better!

_____ Give one person a sincere compliment (and smile!)

_____ Drink an 8-ounce glass of water before dinner.

_____ Enjoy one of our delicious and easy dinners.

_____ 2 hours before you are planning to go to bed, stop eating. Have one last 8-ounce glass of water.

_____ Just before you lie down to sleep for the night, sit on the edge of your bed, and breathe deeply for one minute.

____ Write down one thing you are proud of or happy about that happened today: ________________ _____________________________________________________________________________________ _______________________________________________________

Week 1, Day 4

“The greatest discovery of our generation is that human beings can alter their lives by altering their attitudes of mind. As you think, so shall you be.” – William James

High five for making it to Day 4. Keep it up.

_____ Start your day with an 8-ounce glass of water before breakfast.

_____ Have another 8-ounce glass of water before lunch.

_____ Move for 10 minutes. You’re almost there!

_____ Give one person a sincere compliment (and smile!)

_____ Drink an 8-ounce glass of water before dinner.

_____ Enjoy one of our delicious and easy dinners.

_____ 2 hours before you are planning to go to bed, stop eating. Have one last 8-ounce glass of water.

_____ Just before you lie down to sleep for the night, sit on the edge of your bed, and breathe deeply for one minute.

____ Write down one thing you are proud of or happy about that happened today: ________________ _____________________________________________________________________________________ _______________________________________________________

Week 1, Day 5

“It is our privilege and our adventure to discover our own special light.” – Mary Dunbar

You have made it to Day 5. Your first challenge is almost complete. Tomorrow is your reward! Enjoy it!

_____ Start your day with an 8-ounce glass of water before breakfast.

_____ Have another 8-ounce glass of water before lunch.

_____ Move for 10 minutes. You did it!

_____ Give one person a sincere compliment (and smile!)

_____ Drink an 8-ounce glass of water before dinner.

_____ Enjoy one of our delicious and easy dinners.

_____ 2 hours before you are planning to go to bed, stop eating. Have one last 8-ounce glass of water.

_____ Just before you lie down to sleep for the night, sit on the edge of your bed, and breathe deeply for one minute. Was clearing your mind a little easier today? (It’s okay if you are still working on it.)

____ Write down one thing you are proud of or happy about that happened today: ________________ _____________________________________________________________________________________ _______________________________________________________

_____ Get ready to enjoy your two days off and your special reward!

To continue into Week 2 of The Power of 5 and to have access to our easy and delicious recipes, tips, tricks, and motivation, visit https://marybeth.samcart.com/products/the-power-of-5 to order the complete package. As a member of VOCAL, you'll receive a $20 discount for using coupon code MEMBER. The entire course will only cost you $27, and it has a 100% money-back guarantee. What do you have to lose?