7 Days to Jumpstart Your Health


Looking for 7 days to weight loss success as you get ready for your next big event? Then I have a great plan in store for you. My 7-day plan is so helpful that as a personal trainer and wellness coach, I have helped thousands of people make healthy changes and lose weight with just this.


Through this 7-day plan, I will show you how to get in a more positive mindset as you make healthy changes and lose weight. Are you ready for 7 days to weight loss success? Then read on!


Make a Change Monday


For the start of your 7 days of weight loss, Monday is all about asking yourself if you are ready to make changes in your life.


Are you ready to swap out the ice-cream for the pudding? Ready to swap your big steak for grilled chicken? Remember: if you reward yourself with a healthy meal, you will see greater changes on the scale and have more energy—so this is a win-win! Are you ready to make exercise part of your daily routine? Reflect on what brought you to your weight gain and all the positive reasons to lose weight. Think about how different you’ll feel when you have reached a goal! Revamp your pantry and refrigerator with healthy food and weigh in to start the week.


To-Do List Tuesday


List out all your goals for weight loss and how you plan to get there. Make sure to include your fitness and health plan. This means exercise begins today which could include 45 minutes to 1 hour of walking, biking, running or whatever cardio routine you choose. Your health plan should include 5 vegetables and 3 fruits a day. Make sure you also include healthy grains like quinoa and brown rice. Remember to list out your health plan so you can achieve great results!


Wild Wednesday


For Wednesday, create a fun workout that is both challenging and rewarding. Your workout can be a 4-mile run with push up breaks at every mile. For the number of push ups that you choose to do, you should do this as the same number as your weight loss goal. So, if your goal is to lose 20 pounds, perform 20 push ups at every mile. Feel free to break this up in sets.


Just remember to smile and have fun with this challenge. A positive attitude will help you to achieve your weight loss goal!


Trim Thursday


Thursday is the 4th day of your 7 days to weight loss and wellness success, so it is time to step on your scale and see how well you are doing. Write down your weight loss so far and look for other ways to trim any unhealthy habits from your life. If you used to search for a parking spot close to the store, make sure you now park far enough that you get a walk in. Take the stairs instead of the elevator. Small changes add up to make a big difference! Make sure you get 45 minutes to an hour of cardio in today.


Fighting Friday


Friday is the day you need to realize the week is almost over, so make sure you get all your workouts in. Fight the unhealthy cravings and feed this with healthy nutrition. Life is what you make of it—so make healthy changes and fight to a new, healthier lifestyle because you deserve it. Make sure you get 1 hour of cardio (run, walk or a bike ride) in today!


Make Saturday Super


It’s the weekend, so it’s time to think out of the box when it comes to your workout. Venture to a nearby mountain for a long hike. Or head to the beach to catch some rays and surf. Why not do some beach running while you’re there? Make sure to get an hour workout in and eat healthy so you can reach your weight loss goals. Take a deep breath and smile because you have come a long way in this week!


Be Satisfied Sunday


This is the end of your 7 days to weight loss and wellness, so be proud of all the exercise and positive thinking you have done and continue to do this. 


Reflect on your fitness week with a log of your workouts and prepare for the next week. Weigh in to see your weight loss on the scale. Be satisfied no matter what the number says because you made it through a week of healthy living. Now keep up the great work!


I hope I have motivated and prepared you to make great changes this week and embark on a healthier, happier journey for you!



Tara Zimliki is a nationally recognized weight loss expert, personal trainer, health coach, health writer and founder of Tara’s Bootcamp, the Premiere Bootcamp of New Jersey. Tara also runs her own blog, funfitmama.com