week 11 - lessons

Taking stock

- Identify all the Roles you take on in your life
- What goals and aspirations you have for each of the roles in your life
- Create an action plan (intention becomes a plan by giving it a timeframe)
- Write down the actions into your diary (tend to it weekly like a garden)

Before you do this
- Statement to yourself about yourself.  Write yourself a letter that you will open 6 months from now.  Include the things you want to change, and the things you want to have achieved by that time.  You must write the statement in the present tense, as if it has happened.
- Use phrases like "I am a member of the local gym.  I am enjoying my run every morning."
- You cannot use negative phrases "I don't work for my crummy boss anymore, I no longer have an extra 10kg on me"
- Our negative language can define our thoughts
"Present tense and no Negative phrases"
- Put it in an envelope and write the date on it when you are allowed to open it.

Become the best version of yourself.


Final Tips - Part 1

- You can do what you set out to do.
- Don't think of "maintenance mode" as that's something you could slip in and out of.
- If you have to miss a training session, then balance it out with good nutrition or vice versa.
- Keep the habit of weekly weigh ins.
- Don't just plod through the motions, get into it.
- If weight starts creeping up - then go back to keeping a food diary.  Or get back to the program lessons.
- Be the best version of yourself that you can be.  Body, Health, Attitude, Relationship with others, Community.

1. Get support.  Don't expect to do this alone.  Nurture your supporters.
2. Become your own biggest fan. Use confidence boosting language. Believe in yourself.  Recognise your successes. Try looking back. After a win, smile and give yourself a pat on your back.  Be mindful of your inner dialogue keep it positive.
3. Set SMART goals.  Always be working towards something. eg. 1, 3 & 6 month goals.  Keep them clear in your mind, and attach rewards to your goals. Specific, Measurable, Achievable, Realistic and Time based.  a) be specific.  Be crystal clear about where you are going and what you want.
b) cold hard numbers - so you can monitor your progress. eg. weight, clothing sizes, fitness goal PBs.
c) capable of reaching given the time you have available to you and your circumstances
d) understanding what you can achieve (ie. if you're close to your goal weight then it could take longer to lose the last weight)
e) day by day, month by month plan.