Well ladies, during this month it’s all about making sure we don’t take our foot off the pedal! We want you to maintain your passion and your intensity!

It can be easy as habits form and new routines are established, to lose the intensity for what we are trying to achieve. It can easy to lose focus, to allow little former habits to creep back in and to start thinking that maybe we don’t really want all the things we said we did! Please don’t listen to this voice and please do not give in to temptation. You have worked so hard for so long, now is not the time to weaken your resolve!

Right now it would be a great idea to go back and look at the goals you set for yourself at the start of the program and see if you’re on track to achieve them. If you’re not, figure out if you can still achieve them and if you can’t, don’t change them, just reset them to a new timeframe.

I want to encourage you with the knowledge that getting healthy is not a linear process. It will be a frustrating and lengthy process but it will happen if you stick with it long-term! So don’t give up! You got this 💜



bigstock-Tzatziki-sauce-ingredients-wh-107981729 - 1140px

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.

Close Menu