DAY 10

Know what is in your food

All meals today should be prepared at home today. Sorry, no restaurants or take-out. Do you have a favorite dish from a specific restaurant? I’ll bet in just a few minutes you can look up how to make an at-home version and likely reduce the total fat, sodium, and calories by at least ⅓.



Gillian Ward
Barbell Logic Director of Nutrition

Have fun with this! Preparing your own food is the ultimate key to taking charge of what you put in your body.

Want some suggestions? Check out these recipes:

Own the day by succeeding at all 10 habits!

  • Drink your water
  • Reduce added sugars
  • Stop Mindless Snacking
  • Keep a food journal
  • Eliminate alcohol
  • Eat your veggies
  • Fill up on fiber
  • Cut off caffeine at least 6 hours before bed
  • Balance your meals
  • Prepare meals at home

We’ll check back in on you soon and see how you are keeping up with these habits but take some time to consider the following today:

  1. How do you feel on day 10 versus day 1?
  2. Do you have more energy?
  3. Are you sleeping better?
  4. Do you feel a difference in your workouts?
  5. Have you learned anything about nutrition?
  6. Have you learned anything about yourself?
  7. Have you tried something new that you liked?
  8. Do you think about your food differently?
  9. Do you feel equipped with these habits to further address your health or body composition goals?
  10. How many and which of these habits will you still be keeping up in 30 days?

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