week # 4

Important this week.

• this is officially 30 days / 1 month into the challenge.
• this is the week you should re-visit your doctor and re-measure yourselves.
• the more data you were able to capture on the front end eg: hip & waist circumference, body fat, weight etc the better look you will get into your progress
• eg: you may not have lost a large amount of weight, however you could have converted the less dense fat mass into more dense muscle mass. This is the main reason why weight (per the scale alone) is not the best way to track ones progress.

With the results

• I’d like you all to set some new goals for the next 30 days
• write these goals down and share them with the group.
• examples are as follows.

1. I’m going to decrease my body fat by x %
2. I’m going to lose 5 pounds over the next 30 days
3. I’m going to hit 2 events in the next 30 days
4. I’m going to go 25 / 30 days with a solid breakfast
5. I’m going to get to bed earlier
6. I’m going to exercise at least 10 times (on the program) over the next month

etc.

• you can write as few or as many as you want – really, the more you put into it, the more you will get out of it.
• please have this done by Friday and make your own goals.

What’s the feedback

• if none of your measurements have improved – you are doing something wrong. Straight up. Change.
• if your body fat % is down, but your weight is the same, or more - you are converting fat mass to lean muscle mass – don’t worry – it happens.

Going forward

• this weeks tip is simple. It’s called 100%
• do everything you do at 100% of your best ability.
• so many times people run around doing 10 things at 10% instead of doing 2 things at 50% or 1 thing at 100% before moving on.
• this is all about APO. Anticipation, preparation and organization and we spoke about this with the daytimer and weekly management plan.
• some of you have not put 100% into this program and that’s really too bad because it’s unnecessary given the support and advice you are getting.
• instead of simply following it, you are making the choice to find reasons ‘why not’.
• as you can see (for some), you have been challenged at a high level. Again, I understand how the challenge & feedback cycle works.

1. deny
2. blame
3. justify
4. subconsciously incorporate feedback into the routine
5. begin to preach the very feedback that you fought

• for this month – I actually want you to focus on 1-2 things around this challenge at 100%
• this could be making every workout or planning your week with your spouse on a Sunday night and writing things down so you know what’s coming
• don’t care what it is – care that it is done and done at 100% of your best effort, without excuse / fail / compromise etc.
• do you all agree to do this? And what is it specifically you are focusing on at 100% (any habit).