Welcome to month five. This month we are focusing on improving your self-belief. Henry Ford is famous for saying, “whether you think you can or think you can’t, you’re right.” And this is so true. Our mindset ultimately determines whether we succeed or not. We’ve all heard of self-fulfilling prophecies;  if you think you can’t do something, then your half way to failing already! Our ability to follow through on our plans and actions is deter,mined by our mindset. Having a positive frame of mind, and a belief that you can actually do something is a huge component to achieving success.

So this month, you need to make sure you are aware of all your negative self-talk and deal with immediately. Don’t let these thoughts creep in and take over again. We have set you some homework this month to help you deal with these negative thoughts so make sure you take a look and then send your answers to your coach!



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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.


REMEMBER! Every month you need to be setting your monthly fitness goals. This will help keep you on track and focused. It is your fitness that is crucial to your dietary flexibility so you need to stay focused and keep on putting in the hard yards! This means you should be refining and tweaking your programs and asking your coach for any amendments you might need for your programs.

Go back to your Monthly Missions PDF 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 this new month, make sure you send them to your coach on Trainerize. 

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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