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31 Strong (2)

MONTH THREE

Well done on making it to Month 3! Woohoo πŸ’œMonth one was all about reviewing RESET, then we focused in on you and about your stories. This month, we are looking at your environment!

In research, we know that one of the most important factors in terms of developing a condition, curing a condition, sticking with a lifestyle, not sticking with a lifestyle is a person’s environment.

Is the person stressed? Are they supported? Are they doing the intervention solo? Are they in a low socioeconomic area? Are they surrounded by like-minded people?

You see, who is in your life really matters. And even more importantly, who you listen to really matters!

When you’re surrounded by people who are cheering you on and believing in you, then you’re more likely to succeed in what you’re doing.

What’s interesting, is that people who are in the right environment are more likely to not develop certain diseases/lifestyle associated conditions, but if they do, have a better chance of reversing them. Environment is one of the most important factors in our health.

So this month, you need to consider your environment. Particularly the people in your social circles and your family who are not supportive of your lifestyle change.

You need to consider how you are going to not let these people sow seeds of doubt into your life.Β 

When someone says something that makes you question what you’re doing, consider these points:

1. Are they part of your tribe?
2. Do they have your best interests at heart?
3. Do they understand what you’re working towards?
4. Do they know your vision and goals?
5. Are they likely to be unhappy in their own situation?

Once you’ve done the mental checklist, then you can decide whether to take onboard what they’re saying or brush it aside and continue on being awesome!

Let’s detoxify our environment and crush this month together πŸ’œ

P.S. Remember – to succeed in this program just follow the To Do List!

TASKS

MONTHLY MISSIONS

GYM

1. Bench press half your body weight

2. Push ups on your toes

3. 5 band assisted chin ups

4. Squat half your body weight

5. Deadlift half your body weight

6. Run 1km <7 mins OR walk <12 mins

7. Hip thrust half body weight

8. Increase 2-3kg muscle mass

9. Drop 2-5% body fat

1. Regular date nights occurring

2. Understanding of children’s and partner’s love language

3. Family time regularly occurring.

4. Development of a family vision and goals

5. Development of family core values

6. Planning of a family trip/holiday

1. Read minimum 6 books

2. Creating space, top 3 and gratitude practice occurring every day

3. Prioritising time more efficiently

4. Learning to say no or maybe

5. Owning your mistakes/truths/stories like a boss (i.e. no more blame game)

6. Development of your core values

HOME

1. Push ups on your toes

2. 1 band assisted chin up

3. DB/KB sumo squat 15kg+

4. Single leg deadlift 15kg+

5. Run 1km <7 mins OR walk <12 mins

6. Hip thrust 50 reps continuously

7. Increase 2-3kg muscle mass

8. Drop 2-5% body fat

1. Regular date nights occurring

2. Understanding of children’s and partner’s love language

3. Family time regularly occurring.

4. Development of a family vision and goals

5. Development of family core values

6. Planning of a family trip/holiday

1. Read minimum 6 books

2. Creating space, top 3 and gratitude practice occurring every day

3. Prioritising time more efficiently

4. Learning to say no or maybe

5. Owning your mistakes/truths/stories like a boss (i.e. no more blame game)

6. Development of your core values

MONTHLY FOCUS

This month, you have a number of goals to be working towards with the overall theme focused on creating an environment that is conducive to change.

This month you will need to take a look at all the important and influential relationships in your life and figure out if they are going to be helpful or a hindrance in changing you life.

Leaving relationships, ending friendships and putting boundaries in place is a daunting task. It is wise during this time to seek council from a close friend, partner or loved one as you figure out how to make sure your environment is conducive to positive and permanent change.

ESSENTIAL LEARNING

MENU

Menus need to be sent to your coach by Friday lunch-time so they can be checked and confirmed before your weekend shop.

Your coach is looking for:

1. Adequate protein intake

2. Micronutrient diversity

3. An appropriate first meal

Make sure you have a look at the checklist and consider both protein and micronutrients in your planning.

EXERCISE

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REMEMBER! Every month you need to be setting your monthly fitness goals. For month two, it is all about continuing strong from our first month together and starting the refining and tweaking process!

Go back to yourΒ Monthly Missions PDFΒ and check on your 12 month fitness goals. Are you on track? If yes, continue on. If not, what do you need to do to get back on track? Or do you need to change your goals? Remember your goals are fluid and will need to be changed at times. Remember, you’re not failing if you’re changing them. This is simply an important process in making sure you stay on track and focused.

Once you have assessed how you’re going and set your goals for the second month, make sure you send them to your coach on Trainerize.Β 

You should also be recording weights and times in your current programs so that your coach can include these in your subsequent programs.

Goal setting is a crucial component to this program. The only way we know we are on track is via our goals and monthly missions.

Pleas take the time to sit down and think about what it is you want to achieve this month. Once you have completed your goals, please photograph them and message them to your coach in Trainerize.

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