Congratulations on making it to your 4th Month! Woohoo!!!

Right now it would be so easy right now to take your foot off the pedal and relax a little. It’s easy to become complacent and allow ourselves to get distracted!

And these distractions come in many forms – family, work, life. It can also come in the form of emotional distractions. You might be feeling a little disheartened and thinking you’re not making any progress or it’s not happening fast enough.

If this sounds like you, then you need to ask yourself a few serious questions right now….

  1. Are you putting in the effort?
  2. Are you focused and working on your goals every day?
  3. Are you eating well most of the time?
  4. Are you training as hard and as frequently as you could be?
  5. Are you engaging in the group?
  6. Are you keeping yourself accountable?

And if the answer is no, then why not?

What are your stories? What are your habits? 

Remember, what you think, you do. Our thoughts form the basis for our actions and our actions determine our results.

So what are you doing? 
What are you thinking?

For the next few weeks I really want you to focus on your thoughts and pull them into control! If you don’t yet have a journal, then you should go and get one! Take some time every day to journal your thoughts and start turning your negative and unhelpful thought processes into something positive and productive. 
And if you’re not on track, we need to chat! Book a coaching call asap!
Control your mind and you will change your life.
P.S. Don’t forget to do your homework and get it 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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