You should be noticing some changes by now and you should be taking note of these changes! You should especially be noticing some changes in your frame of mind!

In order to achieve your goals, your mindset needs to match your aspirations, otherwise, it might be holding you back from getting where you want to be.

So if you’re struggling with your mindset, here are some tips!

1. Change your Self-Talk

If you want to change your life, start with how you talk to yourself.

2. Change your Language

You need to speak positively and tell yourself you can achieve the goals you set for yourself!

3. Determine the mindset you need and act as if

What mindset do you need to achieve your goals? If you want to be fit and healthy, act as if you already are!

4. Learn & Apply

What can you  learn from others? Read books, listen to podcasts so that you can learn and then apply. 

5. Surround yourself with people that match your desired mindset

The people you associate with, have the ability to pull you up or pull you down. Choose your friends wisely.

6. Create new habits to support your mindset change

If you’re not in a routine already, you need to be in one STAT. The key to a successful lifestyle changes lies in all the little things you’re doing every day. Change your daily habits and routines and you will change your life.

7. Jump out of your comfort zone

Stop playing it safe! Get out of your comfort zone and try new things!



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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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