12 WEEK BODY SHRED PROGRAM- PLANNING YOUR SUCCESS

PLANNING YOUR SUCCESS

The often overlooked aspect of success is PLANNING. Crucial though,  and a must follow through activity, as part of the 12 -week body shred challenge, otherwise you will waste your time.  Firstly,  you need to get your diary or any piece of paper and take a look at your typical

daily activities Monday through to Sunday. This will allow you to work your new fitness and nutritional requirements into your own life's timetable.  Complete as much information as possible. Be detailed. As an example:

4am- Wake up

4:20am Make Coffee

4:30am Shower & dress

5:00am Administration

6:00am Wake up household

6:30am Make breakfast

…..and so on and so forth

Essentially this activity, will enable you to make changes that suit your current routine and enable you to spot areas where change to your routine is necessary in order to achieve massive changes. 

Now you will be able to see where you can commit to your training sessions and any other activity that will benefit your transformation. When can you prepare your meals for the week,?When can you go shopping in order for your meal prep to occur? When is the optimum time for you to go shopping so you don't pick up the wrong items from the shelves that lead you into bad habits?  When can you fit the extra 10 mins of exercise in per day? So what we try to do is eliminate areas where time wastage is occurring and maximising value per time for every hour, minute and second of the day. What you need to think for every activity of your day is- IS THIS ESSENTIAL? IS THIS WORKING ME TOWARDS MY GOALS? 

Activities such as watching television, flicking through social media etc etc can be ways that we procrastinate, so you have to get rid of those activities in order to maximise your time. Like i said, every single second has value to your day and as your choices within these seconds accumulate,  this simply has the potential to strengthen or weaken your desired outcome.

My 12 week BODYSHRED challenge is going to take a lot of THOUGHT + ACTION, but i assure you it will be worth it. Remember you are committing to yourself to see and feel positive permanent change- so you can go through life feeling ALIVE.  This challenge is life-changing. 

If you are interested in finding out how you can  transform  your body in just 12 weeks and keeping the results,  send me an email to my personal address bodywizeaustralia.blogspot.com, 

BODY SHRED CHALLENGE PREPARATION GUIDELINES

12 WEEK BODY SHRED CHALLENGE 

This challenge is designed for you if you are ready to take MASSIVE DETERMINED ACTION  and you need a kick over the next 12 weeks SO YOU can achieve

*Rapid and lasting Fat Loss especially from stubborn areas (up to 5% in 12 weeks)
* Vast improvements in body shape (drop 2 dress sizes)
* 25% shifts in total body strength

In order to achieve

*HUGE LIFE-LONG SHIFTS in your body and mind confidence and esteeme, so you can fullfill your happiness, for yourself and and your loved ones.

The good news is that i am getting married in December , so i am competing in the challenge myself,  so i will be right with you during your journey. Stay tuned to track my journey and let's work together to get awesome results. 

I will give you a break down week by week of what you need to be doing. If you would like to download the whole this is coming to you soon so stay tuned for more info

Are you ready to take massive action with me? Then read on!!!

Week 1: PREPARATION

An imperative part of your 12 week challenge, determining your level of success is your PREPARATION for your 12 weeks.  Once you prepare properly your 12 week challenge, your body and mind will be set much better and everything is going to flow so much more 

easily (so in other words you will achieve your results much more easily) So please emphasise this phase as much as possible and once you have prepared effectively you need to put everything into ACTION.

 SET YOUR GOALS. 

When we complete the challenge it will be summer. Do we really want to be hiding in full clothes when the sun is beaming?  What clothes do you want to wear this this summer and how would you like to feel. What do you think  you need to work the most in your body/fitness/health that will create the biggest impact?

Imagine how GOOD you will feel once you achieve your goals- how will this effect how you work, how you interact with your partner, family, friends?

12 weeks is not a very long time, therefore super important to hone in on the specifics on what you need to achieve so you can action plan accordingly and achieve greater success. Dive in as deep as possible then you are going to create meaning and emotion to your goals making you much more likely to achieving your goals. If your goals don't mean 100% for you to achieve them, then you need to look at re-setting your goal.

Avoid overload at this point. Pick a maximum of three goals that you'd like to achieve. Don't worry if you can't think of 3 goals, just pick what is the most important aspect of this challenge for you. Click here to download a free copy of my goal setting and nutritional help sheet.

ASSESS WHERE YOU ARE RIGHT NOW

You need to be assessing where you are at right now so that you can plan accordingly and also track your progressions for motivational purposes. 

Assessing is measuring. Measuring can be more simple that you might think.

BODY COMPOSITION: If you have a PT handy,  yes it's definitely a plus to be measuring your body composition with callipers or a bod pod, but a really effective way of measuring yourself,  is a picture.

Far too many people get hooked at whats on the scale but at the end of the day, you are not going to be putting yourself on the scale on the day of the wedding uttering that you look fat, it will be HOW you look and feel in your dress that counts,  regardless of whether you weigh 1kg, or 100kg! Therefore a picture is a much more useful measuring tool

Yes, I know you might feel silly doing it, trust me you won't regret it and i have clients who wished they had done this before they began training with me. 

Take a picture…take it now. One picture from the front, side and back. In a bikini to your underwear. GO ON…..

Then you can repeat this every 2 weeks to track your progression. This is important, as it will show whether your training and nutrition is working for you, and therefore you can adapt accordingly depending on your outcome.

NUTRITIONAL STATUS

How is your nutritional status right now? The details of your current nutritional status forms a massive part to your progression. Be as precise as possible, by tracking your nutrition for the next 3 days. You can track everything you eat and drink with a visual food diary. Take pictures of all your meals and beverages. Alternatively,  you can write these down, but you must write all of these down. Feel guilty about your current daily eating habits? This is why this process is although painful is very short sharp way of illuminating and eliminating the bad habits that are holding you back from making progress. These details have a direct impact on your goals and action plan

Need someone to keep you accountable? It much easier to stay on track when you are working along side someone else and/or you have someone backing you all the way, Find a friend/ family member or PT. If you'd like to book in a 10 minute free consultation with me to discuss your nutrition? You can do by clicking right here: 

If you are too worried about speaking with a PT about your current health and fitness status, feel free to join our accountability group on www.facebook.com/bodywize.australia

ASSESS YOUR CURRENT FITNESS STATUS

What would you rate your current fitness out of 10? Consider your exercise history, how many times per week you are currently training and what type of exercise you are partaking in. 

You need to assess your current fitness in order to choose the correct exercise routine which I am planning for you. Although I hate categorising this is just an essential part of the process. Choose which category which you fall into. if you have any injuries or medical conditions you must get clearance from your medical professional 

Beginner Base level: Beginner level is if you have never done exercise before or haven't done exercise for 1 year or more 

Beginner to Intermediate Intermediate level is that you 

Have exercised in the past year but sporadically 

Intermediate Level: Intermediate level is where you exercise 2-3 x per week on a regular basis

Advanced level: Is where you exercise 4+ times per week at the moment and you are injury free!

STAY TUNED FOR MY 12 WEEK JOURNEY AND YOUR EXERCISE PLAN FOR WEEK 1!

WEEK 1-2 BODY SHRED AND SHREDDING FOR THE WEDDING CHALLENGE

SHREDDING FOR THE WEDDING AND BODY SHRED CHALLENGE 

WEEK 1 and 2

Within week 1-2 of our body shred and shredding for the wedding challenge, we now have managed to assess our current nutritional status, and made a fair judgement on our level of

fitness so we now need to be implementing a simple and effective nutritional regime plus follow our set training protocol.

SIMPLIFY YOUR CURRENT BODY COMPOSITION ASSESSMENT

As I mentioned in my previous post,  the simplest way to measure your current body composition is to take a picture from the front, from the back and from the side of your body. Once you have these pictures, this will serve as the absolute best form of information source,  as it unravels the absolute truth as where your body composition and fitness is currently sitting. When you decide to come on board my 12 week challenge you can place these pictures onto the Facebook group page. CONFRONTING? HELL YES!! It is supposed to be confronting and ultimately this will make you get your butt moving harder,  faster and stronger so you achieve better results by entering the challenge. This is the whole point of signing up to the challenge is that you are much more likely to implement the factors that will create your desired changes AKA you achieve your RESULTS! Its about getting uncomfortable as that is where your results will begin. 

Let's face it, although body fat callipers and DEXTA scans are definitely useful tools for measuring your body composition and progress, taking pictures is so much easier and repeatable, than having a PT/sport scientist perform tests, it can be done anywhere at anytime.

NUTRITIONAL ASSESSMENT

With your accountability partner (or if you do not have an accountability partner you will need to complete this task on your own) you will need to fairly assess your nutritional protocol.

Firstly, you are to outline any processed foods on your diary. That is, usually foods which have come out of a package/tin. Sauces, chips, lollies, cereals, soda type drinks, breads,

tinned meats, etc. In order for your body to function at optimum,  so that you achieve maximum fat loss you will need to find a way to eliminate these foods from your current because they are generally toxic to your body and fat accumulating. Yes of course that will be difficult to eliminate everything at once, if you can do it that is going to be the quickest way for progression. If you cannot do this effectively pick 3 things you can eliminate in week 1, then week 2, then week 3 and so on and so forth.

You must keep in mind that we only have 12 weeks to tackle this. So go about this with all your ammunition and make sure you set your daily and weekly goals.

STAY TUNED FOR FURTHER INFORMATION ON HOW YOU CAN PROGRESS