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Name: ______________________The last program you’ll ever need to get in shape, stay in shape & upgrade your life
Contents1) Core Values2) Goal Setting3) Smart Goals4) Habits 5) Habit Tracker6) Priorities 7) Time Management8) Your Contract to you9) Your Paradigm 10) Affirmations11) Summary
Core Values1. Honesty 2. Integrity 3. Respect 4. Responsibility 5. Compassion 6. Loyalty 7. Accountability 8. Trustworthiness 9. Authenticity 10. Equality 11. Kindness 12. Health13. Courage 14. Gratitude 15. Patience 16. Humility 17. Fairness 18. Personal Development19. Discipline 20. Reliability 21. Teamwork 22. Open-mindedness 23. Creativity 24. Adaptability 25. Selflessness 26. Dependability 27. Resilience 28. Trust 29. Generosity 30. Empowerment 31. Humor 32. Protectiveness 33. Excellence 34. Consistency 35. Justice 36. Innovation 37. Collaboration 38. Positivity 39. Flexibility 40. Tolerance 41. Graciousness 42. Diligence 43. Growth 44. Inspiration 45. Optimism 46. Harmony 47. Curiosity 48. Resourcefulness 49. Sensitivity 50. Transparency 51. Kind-heartedness 52. Accountability 53. Dedication 54. Fair-mindedness 55. Courageousness 56. Forgiveness 57. Self-improvement 58. Problem-solving 59. Ethical conduct 60. Self-awarenessIdentifying & Understanding your own core values is oftenoverlooked, this is vital process to ensuring your goals are inalignment with you, your beliefs & values. When your goals alignwith you not only will they be met, you will hit your targets withmore ease & also become long term & Sustainable What are your Top 6 Core Values1)2)3)4)5)6)1
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Goal SettingWhat goals would you like to achieve over the next 90 days? Lets Break it down.Health / Mental Health -Fitness -Bodyweight -Body Composition -Strength -Other -eg, Improve health markers, Remove high blood pressure medication,improve Anxiety, Improve Overall Confidence ecteg, Run 5km without stopping, swim 1km, improve cardio for Football, ecteg, Reach my Goal of 80kg, Maintain 80kgeg, Bigger Glutes, Bigger Chest, Smaller Waist, Toned Legs ecteg, Squat 100kg, Shoulder Press 20kg Dumbbells, Deadlift 200kg, improve core strengthRelationship, Career / Business, Social ect2
Smart GoalsS MARTSpecificMeasurableAcheivableTimelyRelevantSpecific Goals are clear & DetailedHow can i measure & keep track of this goal?Is the Goal Within reach?Is the goal meaningful & in alignment with you & your values?Do you have a timeframe? (90 days)Is the goal Achievable in this time?3Make sure the Goals you set on Page 3 are SMART!Which 3 Goals are the most important & highest Priority for you toachieve in the next 90 days?1)2)3)
You miss 100% of theshots you don’t take
Habits work neurologically in the brain through a three-stepprocess called the habit loop. The first step is a cue or trigger, whichserves as a signal for the brain to initiate a specific habit. This cueactivates the basal ganglia, a region responsible for habitformation. The second step is the routine or behavior itself, which is carried outautomatically by the brain in response to the cue. As the routinebecomes ingrained, it becomes more and more automatic.The final step is the reward, which reinforces the habit andencourages the brain to repeat it in the future. This reward triggersa release of dopamine, a neurotransmitter associated with pleasureand motivation, which further strengthens the habit loop. Overtime, the neural pathways associated with the habit become morestrongly connected, making the behavior more automatic and lessreliant on conscious decision-making.Habits4How a Habit works
Habits4-1What Habits will you need to break to achieve yourGoals?What Habits will you need to Make or Improve on toachieve your Goals?1)2)3)4)5)6)7)8)1)2)3)4)5)6)7)8)
SUGGESTION - Cut out & Stick in a place you will see every single day Cross off each day as you complete 90 Day Habit Tracker 1 2 3 4 5 6 78 9 1011 12 13 1415 16 17 18 19 202122 23 24 25 26 27 2829 3031 32 33 34 3536 37 38 39 4041 4243 44 45 46 47 48 495051 52 53 54 55 5657 58 59 6061 62 6364 65 66 67 68 69 7071 72 73 74 75 76 7778 79 8081 82 83 8485 86 87 88 89 90905Pick 3 MUST Habits to complete Everyday 1) 2) 3) 91Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12Week 13
First we form habits,then they form us.
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Priorities 6Setting priorities is crucial for achieving your goals because it allows you to focusyour time, energy, and resources on what truly matters. Here are a few reasonswhy setting priorities is important:1. Maximizing efficiency: When you establish clear priorities, you can allocateyour time and resources effectively. By dedicating more attention to tasks andactions that contribute directly to your goals, you increase your overallproductivity and efficiency.2. Maintaining focus: With numerous demands and distractions in life, settingpriorities helps you stay focused on what is most important. It prevents you fromgetting sidetracked or getting caught up in activities that are not aligned withyour goals.3. Making informed decisions: Prioritizing allows you to make better decisions.When you are clear about your goals and priorities, it becomes easier to assessdifferent options, weigh their potential benefits or consequences, and choosethe path that aligns with your objectives.4. Managing time effectively: Setting priorities helps you manage your time moreeffectively. By identifying your most critical tasks and activities, you can allocateyour time accordingly and avoid wasting it on less important or non-essentialtasks.5. Overcoming overwhelm: Establishing priorities helps you combat overwhelmand reduces the feeling of being pulled in multiple directions. By knowing whatneeds to be done first, you can break down your tasks into manageable chunksand tackle them systematically.6. Improving decision-making under pressure: When faced with time constraintsor unexpected circumstances, having clear priorities enables you to make quickdecisions and allocate your resources in the most effective way. This flexibilityallows you to adapt to changing situations without losing sight of your goals.Overall, setting priorities is essential for achieving your goals as it helps youfocus, make informed decisions, manage time effectively, and overcomeoverwhelm. It is a crucial step towards success and fulfillment in both personaland professional spheres.
Priority Setting6-11) Hit Daily Steps2) Hit Calorie Target3) Hit Protein Target4) Daily Exercise5) Complete weeklycourse videos6)7)8)9)10)Lets set some Priorities! We’ll set the first 5 for youMake these a daily Habit & fit into your daily routine & lifestyle
7We all know we only have 24 hours in the day..& you dont need me to tell you we all have the same time in a day.Lets break it downThis can change massively to each Individual this is an exampleTime Management DAILY AVERAGETrain / Me time- 2 hoursWork - 8 HoursSleep- 6-7 HoursFamily- 2 hoursEat- 2 hoursShower & Toilet time- 1 hourTravel- 2 hours2+8+7+2+2+1+2 = 24 hoursSome of these daily tasks will overlap, Travel / Work,Family / Eat ect it doesn't have to be perfect Math, Roundto an average, its about bringing self awareness to thewhere your time is spent & if it aligns with your priorities.
Train / Me time =Work =Sleep =Family =Eat =Shower & Toilet time =Travel =Other =7-1Time ManagementNow you can do the math for your lifestyle inalignment with your Priorities
7-2Time ManagementIf this is how much time you have in the day & everythingyou need to fit in, where are you wasting your time themost?Examples:NetflixYouTubeTelevisionInstagramTik TokFacebookSocial Media in generalSocial GatheringsSaying Yes to people, events & situations you don’t align withSleeping in (Trust me.. i love my sleep)Ect the list goes onHeres a few quick tips to improve focus, removedistractions & get your time backUtilise ‘Do Not Disturb’ function on your phoneUtilise ‘Flight Mode’ & remove notificationsSet yourself boundaries & time frames
7-3Time ManagementUtilise ‘Screen Time’ everyone has it built in theirphone.Setting yourself Boundaries & limits can all be donethrough the Screentime appThis will tell you exactly where you’re spending / wastingyour time.Your time is precious & its yours, so protect it.Its the one thing you cant get back.Learn to control your time & use it wisely.
Productivity is not justabout getting thingsdone.. its about gettingthe right things done
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You dont have tobelieve in yourself to take action.Action requires NOspecial talent or skill
Your Contract to You I _______________________ will achieve__________________________________________________ Goal/s by__________________To achieve these goal i will______________________________________________________________________I am willing to sacrifice & give up______________________________________________________________________to achieve my goalsI understand my circumstances will never be perfect & thingssuch as ______________________________________________________________may pop up, however i WILL NOT let this de-rail me from my goalslong termI do not expect this to be easy, but i know it will be worth it.I will put in the effort & do the work________________NameGoalsDateSacrificesPredicted BarriersSignSUGGESTION - Cut out & Stick in a place you will see everysingle day - Read every morning & nightActions
Definition:A paradigm refers to a set of widely accepted beliefs, ideas, orpractices that serve as the framework or model for interpreting andunderstanding a particular subject or phenomenon. It represents aspecific way of viewing the world and can shape one's perspective,assumptions, and approaches to various issues or disciplines.Paradigms can be found in fields such as science, philosophy,education, and social sciences. They provide a foundation forunderstanding and guide the development of theories,methodologies, and practices within a specific field of study.Your Paradigm 9
Your Paradigm 9-1Subconscious / Beliefs -What Beliefs have i learnt or been taught that are stopping me orpushing me further away from my goals? Your Paradigm is a game ofnever ending improvement,there is always a certainbelief, thought, feeling,emotion, action & result thatneeds work or improvement,today well keep it simpleanswer a few questions thatcan help bring clarity towhere you need it most.Thoughts -What Thoughts do i have that i repeat to myself that are not true thatare pushing me away from my goals? ‘Im not good enough’ ‘i cant XYZ’ What Beliefs can i adopt that will push me towards my goal?
Your Paradigm 9-2Thoughts -What Empowering thoughts, words or Affirmations can i use to disruptmy current thought patterns, create new feelings & emotions to pushme towards my goals?Feelings & Emotions -What Feelings & Emotions do i want to feel more of? What can iVisualise?Actions & ResultsNow you might be able to see the pattern here. We already set yourActions & Results Earlier & we just reverse Engineered the process.Our Beliefs, thoughts & feelings are the 90% of the equation &normally the biggest contributing factors to either not starting or notfinishing our goals & keeping the Results. Doing the work is the funpart. If you can re-program your mind & change your paradigm toalign with your Goals you will always continue progress forward insome way.
New thoughtsNew feelingsNew actionsNew resultsNew lifeNotes
7New thoughtsNew feelingsNew actionsNew resultsNew life
Affirmations 101. I believe in myself and my abilities.2. I am worthy of success and happiness.3. I radiate positive energy and attract positive experiences.4. Every day, I am becoming the best version of myself.5. I am grateful for all the good things in my life.6. I am confident and capable of achieving my goals.7. I release all negative thoughts and embrace positivity.8. I am open to receiving abundance in all areas of my life.9. I choose to focus on the present moment and enjoy it fully.10. I deserve love, joy, and abundance in my life.11. I am surrounded by love and supportive relationships.12. I am in control of my thoughts and emotions.13. I trust in the process of life and know that everything happens for areason.14. I am worthy of love and healthy relationships.15. I am resilient and overcome any obstacles that come my way.16. I am thankful for the opportunities that come my way.17. I am grateful for my body and treat it with respect.18. I attract positive and uplifting people into my life.19. I believe in my dreams and take action to achieve them.20. I let go of comparisons and focus on my own journey.21. I have the power to create the life I desire.22. I am worthy of success and abundance.23. I am resilient and bounce back from any setbacks.24. I trust in my intuition and make choices that align with my values.25. I am capable of learning and growing from every experience.Affirmations are positive statements that are repeated to oneself to reinforcepositive beliefs or intentions. They are used as tools for self-improvement,personal growth, and to cultivate a positive mindset. By regularly affirmingpositive thoughts and beliefs, individuals can reprogram their subconsciousmind to support their goals and aspirations. Affirmations work by aligning ourthoughts and beliefs with our desired outcomes, helping to increase self-confidence, motivation, and overall well-being. They can be powerful tools forshifting limiting beliefs, overcoming self-doubt, and maintaining a positivemental attitude.
Affirmations 10-126. I embrace change and see it as an opportunity for growth.27. I release the need to control everything and trust in the universe's plan.28. I am patient and trust that everything unfolds at the right time.29. I am deserving of all the good things coming my way.30. I am surrounded by love and support from the universe.31. I am grateful for the opportunities that come my way.32. I am in tune with my inner wisdom and make intuitive decisions.33. I radiate confidence and attract success into my life.34. I release any fears and doubts that hold me back.35. I am worthy of abundance and prosperity.36. I am a magnet for positive opportunities and experiences.37. I choose to focus on the good and let go of negativity.38. I trust in my abilities and believe in my potential.39. I am grateful for the lessons and growth in my life.40. I am deserving of love, happiness, and success.41. I embrace change and see it as a catalyst for personal growth.42. I am grateful for my unique talents and gifts.43. I attract positive and uplifting people into my life.44. I am open to receiving love and positive energy from others.45. I am resilient and bounce back from any setbacks.46. I trust in the journey of my life and have faith in the process.47. I am capable of achieving anything I set my mind to.48. I am worthy of all the great things that come my way.49. I am in control of my own happiness and choose to live joyfully.50. I release any negative beliefs and replace them with positive affirmations.51. I am deserving of love, respect, and kindness.52. I trust that everything is working out for my highest good.53. I am grateful for my health and take care of my body.54. I am confident in my abilities and trust in my own judgment.55. I attract positivity and abundance into my life.56. I radiate love and attract loving relationships.57. I let go of past hurts and forgive myself and others.58. I am worthy of all the wonderful things in life.59. I am deserving of success and fulfillment.60. I appreciate the small moments of joy in my life.61. I am capable of achieving my goals and dreams.62. I trust in the process of life and let go of control.
New thoughtsNew feelingsNew actionsNew resultsNew lifeYour Affirmations
I am Capable, Confident& Determined to achievemy goals
New thoughtsNew feelingsNew actionsNew resultsNew lifeSummaryFirstly, If you have come this far & completed allthe steps above, you’re already half way there!you have shown you are true to your word &committed to yourself to Upgrading your life. Itwould now be absurd to NOT achieve your goal/sgiven you stick to the plan & take the actionrequired.I Encourage you to utilise this journal as often aspossible even if you just need a daily reminderYou now understand your CORE Values, Goalsetting, SMART Goals, Habits & how they work,Priorities, Time Management, Your Contract toyourself, Your Paradigm, Affirmations & how touse them. These are your tools in your toolbox &overtime you will sharpen these tools to carveout the life you want.Now we take ACTION & kick some damn Goals!11
Progress = Happiness