The 12 week challenge starts this monday, 17th january.
Things to do
1 do your very best for 12 weeks to get in your best physical condition, both inside and out, no faddy diets and calories under 1200 calories per day (which is technically being malnourished).
2 to become mentally stronger, the discipline of eating and training well will automatically bring more mental strength and help you overcome life’s challenges
3 to take photographs of yourself from this weekend, and then at the end of week 12.
4 to take your waist measurement in inches, and then work out your height in inches, try to get your waist less than half your height in inches. This is a great sign of increased health and wellness, and that’s what we are looking for. Let us know your progress.
5 you are welcome to take other measurements of yourself, for example, neck, shoulders, chest, waist, hips, thigh, calf, bicep and forearm, as well as getting your blood pressure checked out.
6 try and keep a daily diary, and a list of your progress and accomlishments. This will act in the future as kind of a success map on how you got into great shape.
7 log in here daily for updates on your progress, help from like minded people and support from myself. Everything changes here every day in case you didn’t notice before!
8 list your goals from what you want out of this challenge in the next 12 weeks, and even what you hope this next 12 weeks will lead to. Perhaps, if you have lots to lose, it will increase your career chances, most employer’s now look for fit and healthy workers to contribute to their business/organisations. OR you may want to get into amazing shape for the summer or fix some health issues that you’ve been avoiding for sometime, whatever it is you can do it!
9 i want you at the end of the 12 weeks to write a brief essay on your experiences, the best ones i will post online and they will be extremely valuable for new members when they discover the highs and lows when trying to get into shape, we want the truth on here and members posting here have already been valuable.
10 if you need extra support, drag an extra member to do it, maybe a family member, work colleague etc, all the workouts and eating ideas are already on this blog, and literally more are appearing daily, so let’s throw the excuses out the window and really get it done in 2010!!
This goal setting question and answer may help you get focused
Personal record and goal setting
Name…………………………………………………………age…………………………….
What i want out of this programme…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
What do i know that i can improve on in health and fitness terms?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
What’s stopped me reaching my goals before and how can i overcome these challenges?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
How would it improve my life, and what would it mean if i was at my healthiest, both physically and mentally? First of all in the short term?………………………………………………………………………………………………………………………………………………………………………………………………………………….
In 5 years?…………………………………………………………………………………………………………………………………………………………………………………………………………………………for the rest of my life?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….
What if i don’t challenge myself and don’t try, how would it affect my life in the short term?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….
In 5 years?………………………………………………………………………………………………………………………………………………………………………………………………………………………..
For the rest of my life?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….
What are 2 things i can do immediately that will show i am committed to this programme, and i really want the best for myself?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
This is a contract with myself showing that i am committed to making major changes in my life and demonstrates i can see things through once i put my mind to it
Signed………………………………………………………date………………………………..
