TODAY

We size people up in less than a second – so what can you do to make yourself memorable, or how can you stand out from the crowd? Slow down your breathing, pull your shoulders back and down, stand up straight and firmly plant your feet on the ground. Most importantly: Be yourself. Be in the moment and be strong – you go this!

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Dear TODAY reader,

Congrats! You’ve taken the first step to a new you: Making the decision to make a change. Way to go and welcome! Here is everything you’ll need to make week one a success!

This 7-day meal plan has everything you need – plus a shopping list!

All of the recipes are nutritious and delicious, look at what’s on the menu for dinner this week:

Day 1: Grilled chicken parmesan
Day 2: Turkey burger and veggies
Day 3: Cauliflower fried rice with shrimp, chicken, black beans or tofu
Day 4: Baked fish with broccoli and sweet potato
Day 5: Turkey sausage with sautéed peppers & onions
Day 6: Slow cooker chicken and black bean chili
Day 7: Pork tenderloin, baked potato and carrots

We know you don’t have time for an hour-long workout, but how about a 10-minute one?

Try this morning workout from Bob Harper! Repeat this 3 exercise circuit 3 times:

Russian twist with ball slam

Start sitting on the ground, with your feet bent in front of you. Lean your chest back without rounding your spine. Grip a weighted ball with your hands. Twist your upper body to one side, then slam the weighted ball down to the ground. Pick it up and repeat on the other side. If you don't have a weighted ball at home, you could use a basketball. Continue alternating for 10 reps.

Falling star:

Start in a high plank position, with your hands flat on the floor. Lift your right arm straight into the air. As you shift your body to the side, stretch your left leg across the floor. Repeat on the other side. Continue alternating for 10 reps.

Punch plank

Start in an elbow plank position. Keeping your body in a parallel line with the floor, tighten your hands into fists. Keeping your lower body as still as possible, punch the air in front of your right arm, then left. Continue alternating for 10 reps.

To watch the video, click here! Try to do this three or four times this week.

While it might seem scary at first, many of our TODAY viewers have achieved lasting weight-loss success – and so can you! Here are REAL tips from REAL women about what they wish they knew before they started a diet. Have a great week – you got this!

Dear TODAY reader,

Congrats! You’ve taken the first step to a new you: Making the decision to make a change. Way to go and welcome! At the beginning, it may seem like trying to lose weight is overwhelming, hard and just plain not fun at all… But it doesn’t have to be. We’re here to help you every step of the way -- and we all want the same things: To feel great and be healthy.

Over the next six weeks, we’ll arm you with all the tools you need to make that goal a reality. Let’s start with the basics! First, take the pain out of cutting calories with these super simple tricks . Then try swapping these foods into your cooking and watch yourself shed pounds without sacrificing taste or flavor!

Jumpstart your success with this simple workout move that only takes a few minutes! Try this full-body exercise – if it’s the only thing you do all day, you can still say you worked out! Remember, start small: Make one simple, attainable goal and focus on that this week. You can do it!

While it might seem scary at first, many of our TODAY viewers have achieved lasting weight-loss success – and so can you! Here are REAL tips from REAL women about what they wish they knew before they started a diet.

You got this!

Before scrolling through Instagram or checking emails, read a mantra full of positive affirmations related to your goal. For example, if your goal is to eat healthier or work out four times per week, write out a few sentences that reinforce that goal.

"I feel so great when I exercise four times per week! I love how strong my body feels after a workout."

Save this mantra in the "notes" section of your phone, or write it out on a piece of paper to keep on your nightstand. Then, in the morning, read your mantra and meditate on it by breathing slowly in and out through your nose, as if you're breathing in new energy to start the day on a positive note!