Getting the Wheels Turning
When it comes to creating lasting change in our world, most of us will face two key challenges: (1) getting started and (2) finishing what we start. Kind of obvious really. Today, I want to address the ‘getting started’ component.
As I’ve said many times before, many of us have been ‘about to change’ for (seemingly) ever. Lots of talking, planning and intending but very little getting-the-job-done. While forever results are what we’re after, sometimes we need to break down the big-picture process into bite-size chunks; short-term instalments to create long-term results.
Four-Week Instalments
For many of us, getting our head around the notion of being and doing different for the next two (three, four) decades is a little overwhelming. Okay, a lot overwhelming. So, why not compartmentalise the process into a logical approach that’s less daunting emotionally, psychologically and practically? Why not focus on the next four weeks instead of the next four decades?
Good plan, Stan.
What I like about working towards a long-term goal in four-week blocks is that the time frame is brief enough to stay focused, excited and motivated but long enough to create real change. Measurable results. And when we see those results, we’re re-motivated all over again – just in time for our next four-week instalment (complete with a new plan, new goals, new focus and new energy).
Once we are clear about our long-term goal(s), we can then identify what we need to do specifically for the next four weeks in order to move closer towards that long-term (desired) reality. By having an ongoing series of short-term plans and commitments (which is part of our big-picture process), we (1) invest our emotional and physical energy in the best place and (2) keep our mind focused on doing the things which will deliver optimal results in the short term while propelling us towards the master plan over the long haul.
It’s a simple concept but an effective one.
So, with all that in mind, today I want to give you an opportunity:
I thought that – as a cyber-group – those of us who need to do more and think less might benefit from a little group project: a twenty-eight day kick start with a little team support. Here’s how it works if you’d like to be involved:
1. Identify (and share with us via the comment link) the one thing (not ten) that you will address (change, fix, do, undo, overcome, confront) over the next twenty-eight days in your world. It might be major or relatively minor. It only matters to you.
2. Tell us specifically and practically how you’re going to get the job done (optional).
3. Tell us why you’re doing it (optional).
4. Although making a public commitment might be mildly terrifying (or not), it can also be empowering and life-changing when we allow it to. Confront your fear, conquer your analysis paralysis, leave your ego behind the door and you might surprise yourself.
5. Every Friday (for the next four weeks) I will ask you to send us (your online support group) an update on your progress. These Friday check-ins will be an important part of your accountability system. You wanted an accountability partner? For the next four-weeks you can have thousands of them! I will be one of them and I will personally encourage as many of you as my time and energy permits.
6. You don’t have to tell us who you are (in great detail) but I think that sharing your first name and home state might be a good idea. For example: Craig, Victoria. Karen, Colorado.
7. As you read other people’s goals and commitments, feel free to encourage them along their way. We all appreciate encouragement (even from strangers) and being generous and selfless is a great way for us to grow also.
Okay, I’m gonna kick things off:
My name is Craig and I live in Victoria. 
My commitment for the next twenty-eight days is to stretch for thirty minutes daily. Lately, I have neglected my flexibility because I have an attitude problem when it comes to that component of my training. I make excuses. There, I said it. I find time for cardio and weight-training but increasingly I can’t (okay, don’t) even find ten minutes to stretch my less-flexible-than-ever body. Pathetic, I know.
I know that, in the grand scheme of things, this goal is no major deal but it’s something which needs to be addressed for me as my lack of flexibility is resulting in an increasing number of muscular injuries and issues. Like you, I will report in every Friday with an update on my progress and I will be completely open and honest.
For those of you who have never commented on this site or made any kind of public commitment like this, I’m encouraging you to get uncomfortable and take a chance. What do you have to lose and what might you gain?
I’ll be cheering you on!
Enjoy your weekend and don’t forget about our upcoming MBE Program. 
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My name is Magda and I’m from South Australia. My commitment for the next 28 days (starting Monday 26 July – I have some celebrating to finish first) is to lose 3 kgs by eating clean for 90% of the time and training weights and/or cardio for at least 30 minutes / session at least 5 times per week.
I’m usually pretty good with my diet and training but recently I’ve been spending too much time in the land of Slothdom and it shows
I’m doing this because I’m vain and I want to look good.
Hi all, I’m Jenny from Melbourne and for the next twenty eight days I want to concentrate on getting my last quarters BAS and the TAX out of the way, and organize the mess that is my desk! Week 1 – sort through Apr-Jun receipts, 2 – do the BAS, 3 – organise the TAX so the poor accountant can make some sense out of it and 4 – book the appointment and actually turn up on time. It may seem like a quick job to some but with 3 kids, work, a house, and 2 tax returns to put in – it all adds up to the usual – do everything else but the job you love to hate…. and oh I do not like it at all. Urghhhh.
Hi,
I’m Nat, France.
My short-term goal will be to accept that things do occasionally get out of hand and it’s normal. (I can’t believe I wrote it!)
hugs
Hi. I’m Jo from Victoria and I’m a chocoholic. My commitment for the next 28 days is to have no more than 2 squares of 70% cocoa chocolate (guaranteed to make me eat less chocolate as I don’t really like dark chocolate) and do at least 10 mins of situps, stepups/stepper or thigh master, and stretches, every day. I want to do this for my health and to have more energy and set me up for the next 28 day commitment.
Hi, I am Candy from Minnesota, USA. My committment is to especially do flexibility (stretching) because I am not. If I can move better with less pain in my stiff back I can do more .I recently started eating better and drinking more water. This accountability thing is something I have not had for quite a while even to myself. It is about time i started. Thanks for the (kick) suggestion. I am getting started as soon as I sign off here.
Hello there, My name is Deepa and I’m from India. Commitment for the next 28 days is to lose atl east 2 kg. The eating is more or less right, but I don’t simply get up in the mornings to work out. And the evenings are devoid of any energy. Need to work on the laziness part. I hope stating this in public is going to get me out of bed sooner than usual !
I have to look good at my sister’s wedding in September !
My name is April and I am from Vancouver, Washington, USA. Starting tomorrow, Friday 23, 2010- I am making a committment to work out at least 30 minutes 5 times a week.
I keep telling myself I am going to start working out but never really start…. It’s not that I don’t have time, either. It’s that I just DON’T do it!! (I would start today but we are going on a trip to the beach with the kids today!). From my past experience, once I get started moving I usually work out for 30 minutes on my elliptical and then move to my WiiFit, but getting started is my challenge.
I want to do this because I am tired of being out-of-breath climbing stairs or hiking with the kids. I also have some pounds to lose (30 to be exact) and working out is one of my steps to start losing them, along with using nutrition products (vitamins, etc.). Another major motivator is the closet full of really cute clothes that I got too fat for!
See you Friday!
My name is Bek, and I am a serial lurker on this (fab) site. I am an Aussie living in London. My 28 day challenge starts today. I will do at least 30 mins exercise 6 days per week, and prepare (and stick to) a detailed plan for my next half marathon in September. Alas, consistency is my problem…
My name is Yami and I’m from Utah, USA. My commitment is to train for a 5k. I’ll be basing my training off of my running book’s program. I’ll be logging all of my food and exercise in my “lose it” program on my iPhone. There are two goals of this commitment, to lower my BMI and to actually run a 5k soon. I want these two things because (in order) I’m not particularly happy with my body, and because I want to live up to my marathon-runner mom.
I’ll be starting monday as well, since this program starts on a monday.
My name is Helen and I’m from the UK.
My commitment for the next 28 days is to lose 4 kg and kick start the active living. I got ill and couldn’t do a lot for a few months. I’ve been able to do stuff for about 6 weeks. Day to day activity has increased but I’ve been slacking with the dedicated firness program for about 3 of those weeks. I’ve been concentrating on study and working on setting up my business and not focusing on what I need to do for myself. I’ve got the go ahead from my doctor to start back at work full-time on 2nd August. Day to day activity will shrink considerably as I sit at a desk for the best part of 8 hours. Things need to change.
I will achieve my goals by:
~ Planning ahead – sorting my menus and doing my shopping once a week
~ Reducing my tendency to reach for the bread as a quick fix when I’m hungry
~ Staying away from petrol stations and corner shops unless I need something as a necessity
~ Asking myself two questions when the cravings hit: Would having this take me closer to or further away from my goal? Is it worth it?
~ Committing to a personal training session (90 mins) plus 2 x 30 min cardio sessions in week one (3 in week 2, 4 in week 3 and 5 in week 4). I’m focusing mainly on cardio this month.
My name is De, from Alabama. My goal is to continue walking from the back of the parking lot across the street from my workplace (my office is in the very back of a large complex) and then back to my car at the end of the work day for the next 28 days . . . during the hottest part of the year down South, all while watching the air-conditioned transport bus ride by (despite exclamations from co-workers that I must have lost my mind). I’ve been doing this for about a month now and want to keep it up (regardless of heat and humidity) since that’s an extra 20 minutes of walking per day and adds to my daily exercise regimen. And I’ve found 10 minutes of walking first thing in the morning is very beneficial to my mood and energy level.
My name is Ester and I’m from Barcelona (Catalonia). My commitment for the next 28 days, starting tomorrow Friday 23 July, is to start and keep a daily journal ( even if it’s only a few sentences) in which I reflect my daily musings.
Most of all, I want to be more mindful and have some “tangible” recollection of my everyday life. Sometimes I just think that life is passing me by without me really knowing…
Hi All, Colleen – North Shore City, NZ. I’m a lazy princess so my goal is to do more than my usual two rounds of golf at the weekend, I commit to going to the gym at least twice a week for the next four weeks, then grow that goal.
Long term to complete a short tri (NZ 3.9.3) so baby steps to that elephant. I’ve done it before and can do it again but would like to do it better.
Look forward to seeing all the other goals and baby steps.
Colleen
Hi – caz from Victoria here. For the next 28 days I’m not going to eat lollies.
Oh my, what a massive undertaking that will be – it makes me a bit weak at the knees. Lots of things have led me to where i am, but lollies are my undoing. When I’m off track, when i’m stressed, bored, disorganised, happy, angry… well I’m sure many of you know the story. Not eating lollies could save me THOUSANDS of calories – daily.
I’m doing this because, like an alcoholic, i can’t have just one. I’ll go for the “all things in moderation” plan a little further down the track – but one month without them might just lead to cracks in the cycle.
looking forward to hearing from others.
Hello, I’m Catherine from Durham in the UK. Over the next 28 days I want to start changing how alone I am. I’m going to do it by making a commitment to saying something after I’ve said “hello” to at least 2 people a day.
Hi there … I’m Alison from Victoria. I’ve developed a series of strategies and actions to do at the times I normally engage in mindless eataing and consume excess amounts of cookies / ice cream / chocolate. My pledge for the next 28 days is to actually put those strategies in place and DO those actions!! I am a frequent over-eater, and while I’ve identified alternatives to eating at key trigger points, my efforts to put those alternatives to action have been half hearted at best. I can do this for 28 days … 28 days is just that… 28 days
See you next Friday!
Yowzer! You guys are awesome.
Congrats on taking a step and doing what’s necessary not what’s easy.
I’m currently sitting in the back of a car (in South Oz) on my way to an all-day speaking gig (workshop). Keep those comitments coming and I’ll be cheering you all on. I look forwrd to hearing about your progress over the next four weeks. I’ll check in later – enjoy your day and don’t forget to live, laugh, love and learn. Life’s only hard when we make it so. 
Hi my name is Amanda and I’m from Victoria. Over the next 28 days I am going to remove all processed sugars from my diet.
I am doing this for my health and because I know I am addicted to sugar – I just can’t eat it in moderation.
I look forward to how much better I will feel (had a sugar binge last night and I feel really yucky and bloated this morning).
All the best everyone, Amanda
Hi, my name is Lorna from Sydney. I am going to jump right in on this challenge and use you guys as my support. After recent (major) abdominal surgery 2 months ago I have lacked motivation to do any kind of exercise. Last weekend I purchased a Wii Fit and have been on it once! My commitment for the next 28 days is to start with 3 x 30min training sessions for the first week on the WiiFit – which will track my results – increasing to 5 x 30min sessions by the end of the 28 days. I will also start wearing my pedometer every day and look for ways to increase my daily steps again.
Wow… i have made a public commitment…. Yikes. I better print this off so I dont forget what I have committed to do!
Hi my name is Rachael from NSW. My goal in the next 28 days is to lose 2.5kgs and reach my goal weight of 65kgs that i have been chasing for the last decade! Sweet things are my undoing so i will commit to only one (small) sweet treat per week, and i will workout for at least 30 mins 6 days a week!
Hi I’m Sue from Wollongong and I want to reduce my alcohol intake. At the moment I drink EVERY night to relax and unwind but my health and weight loss journey is suffering because I do not do moderation. It’s time to get healthier and to look after myself. I shall be switching wine for water or Pepsi Max in a fancy glass and each morning that I wake up without a slight hangover I shall know I’m one step closer to being a healthier happier me.
I have tried this before and failed but maybe (hopefully) by making this public commitment I’ll be more accountable to you folks and myself.
By the way HELLO Catherine
LOL What a big step to take out of lurkdom!
Hi all,
I’m Mel and I’m from Wellington, NZ. My focus for the next 28 days is to start and continue to train according to my triathlon programme. Tri isn’t til Feb, but I’ve been very slack over the last few months. Back on the horse.
Hi I’m Jenny from Melbourne, Australia my 28 day commitment is to de-emotionalise my efforts to train/exercise and just do it. Thanks Craig. Jen
Hi
I am Karen in Perth.
I am in Week 4 of a 12 week fitness programme and have been ‘pretty on track’ for my goal, in fact I feel great!
However I have let a few little ‘treats’ slip my way the last week..so the next 4 weeks I make a commitment to only have my ‘cheat’ meal once a week and no little ‘extras’ ( small glass of wine!) that get my eye twinkling will enter my body!
Continue to do my cardio/strength training as per my plan and rock this!
Thanks CH
Karen x
Hey Everyone, my name’s Karren and my commitment over the next 28 days is to cut down on my “wine time”. I have a busy and fairly demanding job (which I love) but find that 3 or 4 glasses of wine is the only way I can wind down. This has started to have an impact on my fitness because I often do not have the energy to go for my run in the morning (which I also love).
I intend to have 5 alcohol free nights a week and use alternative relaxation methods such as walking, listening to music or reading.
Good luck to everyone!
Hi I’m Leonie from Victoria. My 28 day commitment is to stick to the exercise and healthy living routine that I have taken up over the last 8 weeks (5 days a week – 30 mins a day) and not to find excuses to let the hard work go to waste. My yappy brain seems to be my undoing! I love to find and justify reasons to stop doing something that is beneficial to me (eg too busy with work, kids, home etc, etc) and to sneak back in the bad habits, (eg yes I need that glass of wine every night to unwind, one more tim tam won’t hurt!). By committing in public hopefully I have given the rest of me some allies against the “dodgey” me!
Hi, my name is Jen and I’m from Canberra.
Over the next 28 days, I will follow my food plan and training diary and get down to 85kgs. I will run 10km+ at least once a week. I will prioritise myself and my training and just “suck it up” when I don’t feel like doing it.
My goal is to not let my team down in the 100km Oxfam challenge we’re doing in August, and then be able to run the half marathon I’m doing in September.
Hi, I’m Chris from Victoria. I’m a chicken when it comes to making follow-up customer service calls for my home hobby business. I’m afraid of potential “no’s”, even though I know I shouldn’t take it as personal rejection.
My plan for the next 28 days is to ring five customers per day, and see if that makes a difference to my sales figures. Long-term, I’d like to make this a full-time business, so if I can complete this challenge, it will be a step in the right direction.
Hi, serial lurker Carol from Victoria here. LOVE the commitment from so many people so far. Well done Craig on getting us off our bums and into the real world. MY commitment for the next 28 days is 1 full hour’s exercise EVERY day! I manage MOST days and then manage A LOT of excuses and stop for a few days etc. The days i dont go to the gym i will walk! IF i leave it too late (forget?) i will do it after dark with the dog. Primarily I want to be fitter and stronger! This is MY 28 days to make a real start.
Thanks Craig
() Carol
Hi, I am Fiona from Melbourne.
I will do my core work and stretching 3 times per week for the next 4 weeks. 12 sessions.
This is so that I can get back to the running I so badly want to do but can’t until I strengthen my core and take the strain off my hip.
Hi, my name is Natalie and I’m a fataholic.
I’m coming out of the closet into cyberspace to declare myself as a fat personal trainer. I am not aligned with my core values and that has got to stop.
I use the excuse that my clients like the fact that I’m real (I can understand where they are), but I know that is a poor excuse for my failings. I enjoy exercise but I eat way too much of everything, including big fat apple pies!
My commitment over the next 28 days is to eat 5-6 well balanced, smaller portioned meals. It is going to be tuff and I need to be way more organised than I am no so bring on lots of support. It will be nice to receive the support instead of give it for a change.
Thanks Craig, great idea (can I marry your brain ?)
Jenny from Melbourne, great goal – that BAS and Tax is what drives me to eat so I can feel your frustration.
Bek, the Aussie living in Melbourne – if you want the best half marathon training program look at http://www.goldcoastmarathon.com.au Pat Carroll (Australian long distance running champion) has a brilliant program written. By printing the program off and ticking each day you complete the training helps with consistency. Let us know how you go!
Cheers,
Natalie
Hi, I’m Dianne from Victoria.
I am committing to doing the stretches which my physio has asked me to do to help strengthen my lower back. At present I am lucky to do it once a week. So here goes – I will start tonight when I get home and will mark on the calendar each time I do them. Then next Friday I will let you all know how many nights I have completed my goal.
For everyone else, congratulations on putting up your goals – it’s scary isn’t it, putting it out there in cyber space? Let’s show Craig (and more importantly ourselves) what we’re made of.
xx
I’m Kathryn from Melbourne. I want to lose weight but don’t want to have a specific weight loss goal, like losing 2 kgs.. etc cos my scales are so bodgy at the moment that, if I don’t like my weight, I just try a minute later and I’ve lost or gained 2 kgs! So my goal for the next 4 weeks is to honestly track my food – can’t make a plan to get to where you want to go until you have the “you are here” bit sorted out, right.
I never realised how international this forum was!
Im Hellen from Kinglake Victoria (der) and I will run four days a week till we go to Wilsons Prom. I’ll keep a diary Mr H to show you so I can’t chicken out. Can’t explain why this is almost making me cry but it will be an enormous thing if I can mentally do it. Huge. My ‘how’ is putting on my runners and not being afraid of something that feels normal and will make me feel good.
Hi my name is Chanelle and I live in South Australia. I have only recently started on my journey of getting my mind and body into shape.
I’ve been so proud of myself in the last month for trying new activities like mountain hiking and bikram yoga – things I would have never considered in the past. I’ve also joined a gym for the first time and have been there every day this week so far! I seem to be well on my way to a good training schedule for the City to Bay fun run.
My fear however is that I will lose my spirit and stop. SO my 28 day challenge goal is to ensure that I do some form of exercise (30 mins) for six out of seven days every week, if not all seven!
Cheerio!
Hi, my name is Helen and I presently live in Ocean Shores, Northern New South Wales. My commitment for the next twenty-eight days is to reduce my alcohol intake to two standard drinks or less, no more than four days a week. Lately, I have only been depressing myself more by drinking alcohol and definately not enough water, not only is it affecting me emotionally but health-wise as well, componding un-necessary misery. I currently live in a glorious part of the country, close to the ocean with plenty of steep green hills. As well as walking to and along the beach every morning (this envolves quite a step hill), I will also build up to an additional 45 minute walk (or other activity) from 4.30pm in the afternoon. This is not the first time I have made a commitment like this, so I know I need to get back up and goning again (and again…), as it is really necessary and worthwhile and there is not quick fix, this will be the rest of my life!! My great and best life.
ok so here we are with another challenge…I love challenges..especially on Friday when I’m in a much better frame of mind (wonder why this wans’t posted this on Monday…) I also love conspiracy theories but that’s another story
Ok. 2 parts to this goal / challenge / test
I think I have my fitness plan sorted and on track (Summer six pack) so this one is more of an attitude adjustment / get on with life type task
2 halves of the same pie so I hope it still counts as 1 pie (lol) I mean goal
1. Rewire my thinking / Adjust my attitude. Fina a way to enjoy the countless hours I spend in the place I like the least…work…find a way to become immune to the politics, ego, selfish positioning and brown nosing that goes on at my level and above and remember the good people that work for me and around me and be a role model for them…ie. break the cycle
2. Get my career plan back on track, Having achieved what I set out to in this place it’s time to reset and start over. Look at alternative careers with a greater ALIGNMENT with my personal beliefs and values and go for it.
So to do this I need
* a budget so I know how much I need to pay the bills, feed the kids, support my lovely wife’s shopping and so on
* a resume…
* do some research of alternative careers…much like Craigs earlier blog perhaps a BIG change is needed…something with a mix of outdoors, physical activity and some desk time is good for me
* a reminder each day when I sit down to look at a gazillion emails that I have a bigger purpose and that I can CHOOSE to be happier
I’ll do some more work on this later. i have work pies (goals) to meet.
Have a great weekend
Hello Craig
My name is Helen and i will make a commitment, in the 28 day Kick Start
So I will cease snacking after the evening meal.
How to achieve this, I will eat to satisfaction, reasonable substantially, and realise after that , that I am not actually hungry. I will drink water, even maybe walk around the block, but distract myself. I will try to note the triggers that come before , and intellectualise the situation, as i don’t want to sabotage my goal.
Why am I doing this? At my target weight I feel great, and perform better. As I am cycling later in the year at the Great Vic Bike Ride, and training for it, it is important to keep wight off, without depriving myself of course. However, the cold weather has seen me snacking, and breaking my previous pattern of not eating after the meal.
You are giving me a tool to assist, thank you.
All the best with the stretching, I guess, being active, your instinct is for more action than the stretching seems to give, Pilates is a good way.
Good luck
Helen
G’day Craig:
What a good idea. Count me in.
1) I’m Gary in Portland, Oregon a 72 yo retiree(?). I’m going to meditate once or twice a day.
2) I’ll tune into Bob Proctor no relation) and do a Six Minutes to Success videos upon arising and maybe at bed time,
3) I have long believed in and taught the value of CEP (closed eye process), but have never made habitual. Now, I will.
7) Happy to comply, encouraging comes easy to me.
Cheerio,
Gary in the States
Hi, I’m Deb from Melbourne Australia. My 28 day committment is to run on Tuesdays and Fridays whether that be first thing in the morning or bringing the gear into work and doing it at lunch-time.
I don’t find it easy and I want to get over this phobia about running. I find it all too hard at times and I make excuses.
Hi! … I am Monica from Sydney. As a new starter in comps, I have been training in the past year but moreso in the last six months to participate in Sutherland2Surf, the Bay Run and City2Surf 2010 (all 3 events are 1 week apart from one another, starting this weekend) … training hard as I have and my stubborness in not allowing enough time for my body to recover, in the past couple of weeks, has led to ‘non-permament’ knee injuries but could worsen if I continue, which means disappointingly having to withdraw from all 3 events
…
My long term goal is to focus on how to unwind and listen to my body (getting better) … My 28 day challenge: … Change my exercising regime to low impact exercise: swimming, stretching (3 times a week) + twice a day knee massage + 30-60min ‘Quiet Time 4 Myself’ at the end of the day
I’m really looking forward to the challenge. Thanks Craig!!! Right Timing
Cheers,
Mon xo
Hi, My name is Jackie and I am from Melbourne, Victoria. After the making the 1st big leap of creating change in my life and booking a place in the MBE Program next month
, my goal is to start drinking at least 2 litres of water every day. Winter and drinking water are not my friend. I am looking and my gorgeous Berrylicous Tupperware bottle right now, thinking I need to have a drink of water…… I look at my Berrylicous Tupperware Bottle a lot but not much drinking happens 
So in 28 days time which will be about in line with the MBE program, my urge to run to the loo every 5 mins will have passed and I will have created a habit of drinking from my gorgeous Berrylicious Tupperware bottle and not just look at it.
Good luck to everyone taking on this challenge… you too Craig
Hi, I’m Tess and I’m from Tasmania.
My commitment is to work out 5 times a week for 30 minutes, on my Wii Fit or outdoors. I’m making this commitment as I have a desire to shed these 30kgs, but as yet haven’t turned that desire into enough motivation to be doing something about it consistently. I’m tired of going through exercise spurts – it’s silly, because I know how good I feel after a work out, why do I always procrastinate about it?
Hopefully this commitment will keep me on track, and get me into a routine that I can maintain beyond these 28 days.
Hi I’m Sue from Perth
My 28 day commitment is to train 5 days a week again and to eat clean and only drink in moderation, 2 days a week. I aim to lose 5kgs. No excuses!
Hi, My name is Jess, and I’m from Melbourne.
1. I need to STOP snacking when I get home from work, before dinner. (And stop eating dinner before it’s cooked!!!)
2. I am going to move my alloted calories around and have a snack right before I leave work, so I know I am NOT genuinely hungry when I get ho me.
3. I am doing it because this “snack” often turns into “just a bit more chocolate” or peanut butter or whatever… I can plan my day perfectly and it can turn to crap in ten second (or 20g of chocolate).
Goodness, I have so much more of these, but if I can kill this in 4 weeks, I’ll be a happy girl
Hi I’m Jen from NSW (Oz). Starting today I will commit to learning pilates. I had a serious car accident a few years ago which has left me with extremely poor balance. I have heard thar having good core strength improves balance, so I bought the Winsor pilates DVDs. I kept making excuses not to use them. Then I stashed them away. My goal is do 1 DVD (& eventually master it) every day for the next 28 days. Then I’ll know for sure whether it’s of any benefit to me.
Have a wonderful day everyone!
Smiles,
Jen
Hi all, My name is Eileen and I’m from Perth.
My commitment for the next 28 days (and beyond) is to eat well, exercise for 30 mins daily and keep a journal.
I’m doing this because very simply I’ve just found out I’m pregnant with baby number 3 and I have a history of Gestational Diabetes. Exercise and eating well are my best friends in having a healthy pregnancy and baby.
Hi, I’m Anne-Marie from Melbourne, Victoria. Great idea Craig! I want to go to the gym 5 days per week & eat healthy again to lose 2kg. I’ve had 4 weeks holiday & I was a sloth, I was doing well before this & had only 3kg left to lose to get to my goal of 52kg (my weight prior to stopping smoking). It’s been hard to get motivated again & I look forward to the challenge.
Have a great weekend & all the best to everyone
Hi I’m Mumzee from SA.
My 28 day committment is to exercise ( walk, bike, skip ) at least 30 minutes everyday. This will encourage me to eat well and at the end of the 28 days I will be at least 5 kilos lighter and on my way to lower cholesterol levels and a healthier and longer life.
Hi I’m Fran from Frankston, Australia.
I am going to exercise 3 days a week in the mornings for half to one hour, specifically cardio work.
I am planning to do the 6km run in the Melbourne Marathon, tho my personal trainer says I should plan to do the 10km and walk if I can’t run all the way
As it’s less than 12 weeks to go, I need to get off my butt now and brave the cold mornings.
I have never run 10km before so it would be a great achievement, but after doing the Oxfam Trailwalker in April I have done nothing, and am soooooo unfit!
I just need to get out of bed early first……
Hi, I’m Meg from Ottawa, Canada. My commitment is to work (and obviously it’s work, else I wouldn’t be here) a minimum of 30 minutes of cardio into my day. Reason? I’ve gained 50 pounds due the vicious cycle of depression, so I’m doing this for my health… physical AND mental. And just between us, like Magda, Vanity is my middle name.
I’m making today my start day (it’s still the 22nd in Canada), as I hiked for 90+ minutes today, and don’t want to “waste it”. Knowing I exercised today has made me feel fairly cocky about the rest of the month… let’s hope I can maintain that.
As a result of my new regime, I am fully expecting at the end of the 28 days to be fitter, eating better, bulging with self-confidence, and about… oh, about 50 pounds lighter.
Best wishes to all of you!
Hi I’m Nikki from Melbourne. My greatest fear was that I would never PT again. Even bigger fear is that I’m telling you this! Neurological illness paralyzed me into a less than stimulating lifestyle but one I had to endure to get well again. This year feeling 80% better, I’m doing a Diploma of Massage and coaching, still healing others which is perfect, but not without hiccups. My children are very proud of me, but due to my illness I have allowed myself to behave insecurely & be taken advantage of and I don’t like this side of me. I isolate myself and for a PT thats like cutting out your tongue and tying your hands.
My very simple short-term goal: complete my 4th Wk book, and let no distractions get in my way. Keep a cool & clear head and believe in myself.
Thanks Craig, this is ground breaking for me! xx
Good morning…great idea!!
My commitment is to stop eating junk food. I eat it without thought and always feel kind of awful afterwards. I plan to think before I eat, and will begin today by planning meals in advance and writing down every morsel that passes my lips!! (accountability)
Out for dinner tonight so hope healthy choices are on the menu…
Hi, I’m Deb from Adelaide.
I’d like to start by saying that there are heaps of awesome 28 day commitments posted by everyone already, and I’m sitting here thinking there’s so many different things I could try and commit to. However, I’m going to keep it small and hopefully achievable.
In the next 28 days I am not going to weigh myself at all. Although being well within my healthy weight range, I have come to be obsessed by the scales to the point where even a 500g fluctuation affects my mood negatively. I am going to listen to my body and go by how I feel rather than letting a number rule my life.
Wow, that wasn’t so bad afterall, been a long time lurker on this site, and finally posted something!
Hi I’m Leanne from Melbourne, Victoria, Australia.
For the next 28 days I am going to stick to my nutirion plan to lose this last amount of body fat ( about 4%, I know you shouldn’t talk just kilos). Whilst I train hard all week 5 – 6 days of weights and cardio and stick to my nutrition plan (5 meals a day) including taking my ‘cooler’ pack with me everywhere; as soon as I am tired or cooking for a crowd (I have teenagers) I cave in and my hunger and pschological cravings get the better of me. So I am perpertually on the ‘never finishing trail’ and yes I have even read Craigs ‘Fatitude’ book countless times!! sigh.
One of my new strategies is to (as I have tried many) is to now write the following ” The chief cause of failure and unhappiness is trading what we want most for what we want that moment” and take it with me everywhere to remind me why I am not getting to the ‘finish line’.
I publicly declare to drink 3L of water a day, in the lead up to half marathon in Hawaii in (ha) 28 days.
This is like Lent….
Bridget, Melbourne.
Hi my name is Craig from NSW – well my 28 day commitment is to start the actions to change my life. Daily I read the posts from “Craig the Guru” get motiviated, and by mid morning find another excuse not to make a start. Instead of planning for bad health and wellbeing by not doing anything I am going to start and turn it all around by walking for a least 30 mins a day – no excuses!!
to use words which i have stuck above my workstation –
Commitment hurts
Change hurts
Success hurts
Deal with it
and i will – that is my commitment to myself and to my family.
Hi, I’m Lisa from Bathurst, Australia. My 28 day commitment is to stick to my “Change of Lifestyle” plan, which involves exercise, both weights and cardio and adjusting my eating habits to a healthier version. I am going to do this by writing in my journal daily and sticking to it. Commiting to this will make me a healthier, fitter and happier person.
Hi, I am Mandi from Perth WA. Thanks once again for throwing down the gauntlet Craig – as you stretch your body I commit to stretching my mind. I have a very negative attitude towards money and as such it doesnt seem to flow well in my life and despite reading books and going to workshops the pattern doesnt ever seem to actually change.
My 28 day goal is to take full responsibility for my financial success or failure. How? I will start by doing daily monitoring and accountability of what is being spent and what is being earnt and attempt to live within that amount…. hard.
I will gain satisfaction in knowing how many others are on their 28 day mission and I will feel better just for taking charge of the situation.
Thank you – and I also want to say Hello to Catherine in the UK
I hope you receive lots of smiles and enjoy your challenge.
Mandi
Hi Craig,
I’m Susie from Perth and I am a lurker, this is my first post. Go Me!!!!
For the next 28 days I am going to walk on the treadmill for a least 30 minutes, 6 times a week. I am doing this to become fitter and maybe loose some weight but I’m not focusing on that right now.
I often get bogged down in details like how far, how fast and what incline that the whole thing becomes too hard So for the next 28 day I am just going to DO IT.
Hi everyone,
I’m Jay from Bangkok. For the next 28 days, I want to make the most of my time and stop making excuses. I used to be organised and efficient but it fell apart somewhere somehow with a good deal of excuses. I want to get up at 4:30am on Monday-Friday to get some work/reading done before I actually go to work (which has so many distractions — making some days a complete write off). I am not a workaholic by any means (oohhh far from it), but the work I do is the life I lead and what I want to be really good at. I am the boss of my own but I let my excuses run my life for too long. It’s high time to call it a day. I want to let the better version of mine to shine. So here is my plan :
- Mon-Fri get up at 4:30 — read/work to get some ideas going
- This implies being in bed by 10:00pm, lights out. Meditate might be good also.
- To ensure a good night sleep, do light exercise for 30mins at least after work, 3-4 times a week.
- Avoid distractions at work, say no more often (to others and self!)
- Enjoy life during the weekend (family, housework, pets, reading novels, watching movies), throw in some hours on getting myself organised (finance, documents, reflecting on past week, setting mini-goals for next week).
Guys, I can’t help to wonder what education has done for us. Years in formal education does nothing to teach us how to live and bring the best out of ourselves. I hope the next generation will do much better through examples we set out for them to see.
Good luck everyone!
Hi my name is Cazz and i’m from Victoria, Australia….
Well, this is just what I need to get into gear!!
For the next 28 days – so that makes it until 20th August I am going to exercise 6 days per week and eat a clean diet – No processed food (with the exception if yoghurt) and no nuts!!! I cant stop eating them once I start.
I am doing this as I need to detox and get my life back on track, to feel heathly and good about myself again!
Thanks for the opportunity.
“The chief cause of failure and unhappiness is trading what we want most for what we want that moment”
Leanne what a brilliant saying – I’m borrowing it and sticking it on the fridge. Thank You. Sue.
Hello,
Im Gayle from Victoria. My 28 day commitment is to exercise 4 days a week for a minimum of 45 minutes – more if possible.
I have been on a weightloss program for 7 months and for the first 6 months I was able to solely focus on myself and was very successful. I have allowed myself to get sidetracked with having to deal with other family members issues and have done very little exercise and Im not tracking my food intake as I should.
Those issues arent going to go away, so I have to pull it together and recommit myself to continuing towards my goal. A healthy mind and body, because I never ever want to get so near to death as I did last year through not looking after myself properly.
Good luck everyone and thanks Craig.
Hi, I’m Lee from Melbourne and a long time lurker. I generally try to be active although with Winter find it very sporadic.
My 28 day commitment is to actually get out of bed in the mornings with enough time to get out and go for a 30 minute walk to start the day. This way at least I have done something physical and may have increased drive to do more activity when I get home from a day in front of a computer.
Hopefully making a public commitment such as this will keep me on track for success.
Good Luck All!!
Hi, I’m Jules from Queensland. So many things to address but I will start by keeping it simple:-
No refined sugar for the next 28 days. NONE! That means, no lollies, biscuits, sugar in coffee, sugar in tea, sugar in anything. If I want sweet it has to come from agave syrup, coconut palm sugar or honey (and then in very small amounts).
Get a grip on the weekends! The weekend is not a free for all. Do not turn into a lunatic come Friday afternoon. Enjoy feeling great come Monday morning – not regretful, guilty and bloated!
Thanks Craig, and good luck (or rather good management) everyone!
My name is Renae and I live in Newcastle NSW. My commitment for the next twenty-eight days is to stay away from the office cookie/lollie jars and be consistant with my running training (my aim is to run 5km 3 times per week). Lately, I have been very inconsistant in my training (i make excusestoo) and eating way too many biscuits at work even though I take fruit with me every day and we also have a big bowl of organic fruit paid for by the company I work for. Pathetic I know. But now I’ve told you all, I have to stay away from those cookies.
Hi, I am Suz from Sydney. I have been trying to cut down on my wine intake for too long with little success. A hard day with my 3 small kids drives to relax with a couple of glasses of wine when they go off to bed.
So let me jump in now and take your public challenge to go cold turkey for the next 28 days!
Hi, I am Stephen from Macleod,
My 28 day commitment is to get rid of my “best friend” he is all ways in my personal space and is a big part of mylife he is a guts and he is my guts!!!.
I WILL get up at 5.15am mon to fri, be at the Ivanhoe pool at 5.50 to start swimming at 6.00am to 6.45, I start work at seven around the corner, by the 19/8/10 I will swim 80 laps / 2km in 45 mins (its 25mtr pool) on the 20th I will take the day off work and do 100 laps I will then later that day visit my GPhave my Blood pressure tested, my resting heart rate, wieght checked and guts measured, and get the results of my cholesterol and blood sugar test from a few days before then later that after noon I will be at the MBE weekend,
anyone wanting to join me at the pool is more than welcome, I will be at the front of the que,
OK, so many things to choose from that I want to change.
Hi
I’m Tash from Sydney & I’m a lurker (correction I was a lurker – first posting in any comments section let alone Craig’s).
For the next 28 days I commit to going Primal with my eating.
- I’m going to do it by planning my meals ahead of time, instead of last minute.
- I’m also going to clear out my cupboard of items I shouldn’t be eating.
- I’m going research snack foods & quick & easy recipes that are Primal.
Which is what currently sends me off the rails the most.
Why this instead of any other item on my list.
Food is the fuel for this lean mean racing machine. If I sort out my ‘fueling system’ then I’m operating at a more effective level.
Just sat down in the Virgin Lounge at Adelaide airport (on my way back to Melbourne) and logged on to take a peek at comments. If only I had a spare hour! Well done Team. Congrats on putting it out there, getting uncomfortable, being honest and making a commitment.
Now… make sure you follow through NO MATTER WHAT! Don’t make me come over there and pull your ear!!
To all our newbie commentors – welcome. See, that didn’t hurt too much did it?
Stay focused and keep doing what you need to.
Group Hug ( )
What fantastic committments you guys have made! It’s inspiring me to un-lurk again to join you.
My name is Marit and I live in Norway. I have turned my life around in a healthier direction and been fairly consistent with a healthy lifestyle for over two years. This has helped me to lose over 40 kgs excess weight so far. I still have a few kgs (10?) to go and some other “stuff” that can be improved in my life.
We moved in 5 years ago, and there are STILL things to unpack and clutter to clear out in my basement! (Please tell me I’m, not the only one…!)
I want the peace of mind that a tidy house will give me, and for the next 28 days I committ to spending at least 15 minutes each day in my cluttered room in the basement. I figure it’s time to start with house clutter the way I started with my body – a NO excuses approach of daily activity and actually DOING this should lift some kgs that are weighing me down mentally. Thanks for the inspiration and for the public accountability.
Wow so many commitments, there are so many things that I could challenge myself to do, this is an awesome idea. However I have chosen one, one bite at a time. My name is Roxy from Brissie.
My commitment over the next 28 days is to procrastinate less at work. I always seem to have time for low priority tasks such as email and avoid the bigger tasks getting them done at the last minute.
I have started making an activity log of the tasks I do and turned my email program off allowing myself to check it once an hour. I enjoy my lunch-time exercise so I am using this as a reward for getting tasks done in the morning.
I will however will be exercising 5-6 days a week even if it is in the afternoon. Bring on longer days!!!
Hi I am Lisa from Melbourne and spend most of my life planning but not doing. Have lots of weight to lose and will use these 28 days to committ.
Ok here goes my goals for the next 4 weeks are the following;
-Keep an accurate and honest food diary
-Be organized with my food and meals
-Stop sabotaging my healthy eating when I walk in the door after work and then keep going to bed time.
-Be kind to myself and stop the negative self talk.
-Exercise 3-4 times a week.
This is scary as I am a long time reader but first time poster. These goals are going on my fridge.
Howdy everyone,
) I finally came across a position that worked. I bent my knees & I was able to do all of the exercises. The exercises concentrated on the glutes (& abs). Even though I modified the position I still felt as though my glutes got a good workout.
This is my second comment on this topic (am I allowed Craig?). I am Jen from NSW & I my first coment was at 10:58am.
As I mentioned, I’m learning pilates. Well I did my first “session” early today & I encountered a problem. That problem is why I’m back! As I mentioned previously, my balance is very poor. The pilates was fine until I came to laying on my side with straight legs (much like a plank). I couldn’t do it! Imagine a bunch of arms & legs rolling around messily on a lounge room floor. That was me. I pushed paused on the DVD & persevered with several different ways. After out of control limbs, many bruises & carpet burn on my elbow (yes it was from exercise
If there is a qualified PT or physiotherapist reading this then could they please tell me if this modification is still beneficial?
Smiles,
Jen
Hello Craig the “Guru” and fellow cybers. Well this challenge certainly has come at the right time in my life, the only problem is there are so many things in my life to work on which one should I choose first??? Well I have decided to make my health my priority for the next 28 days, so I am going to commit to walking on my treadmill or outside in the real world for a minimum of 30 minutes a day. I want to make this start to a new and healthier life both physically and mentally so I can live longer and be around to “live” life with my husband and 2 daughters and also to be a true role model to them. As my Guru often reminds me “suck it in princess” so as of today my journey begins. Good luck everyone and may the Guru be with you!!
Rae, Melbourne
i so want to commit to stop my evening snack, but know i cant, so instead will commit to more walking.
i will increase the time x4 by the start of week four.. a bit more every couple of days.
Hi, I am living in Qld and have recently joined Goal Power for Women which is a fantastic company purely for women based on health and fitness and I LOVE it already and I’m only on week 1. I havent been able to exercise for over a year due to a chronic upper back and neck problem for which I am still on medication for and my physio will probably have a fit when i tell him what I’ve been doing. I’m a bit sore after week one so will up the pain killers and perhaps not push myself so hard next week. After all, Rome wasnt built in a day! My goal over the next 28 days is to stick with my 12 week plan which I have committed to with Jen and Nicole and the team. I don’t have a problem with committing to the exercising, health and pain permitting, but my nutritional habits are absolutely shocking! I hope to change this for the better.
I have enjoyed reading your comments and hope to check in with you guys next Friday.
Thanks Craig
Hi Meg with-the-middle-name-”Vanity” from Canada. Wow, off to a cracking start already. I have a couple of birthday celebrations to finish and then its “go hard or go home.”
Cheers
Magda
Hi I’m Pam frm the USA. First post for me although I’ve been around for awhile. 28 Day Committment is an awesome challenge. Thank you everyone. I started walking 2 miles/day his week. Just before reading this today I thought about not going today. HA! Big chance I wouldn’t go tomorrow either. Instead of committing to exercise though I would like to commit to writing in a daily journal. This way I can find out why I might not want to take care of myself. Today marks the 1
My long term goal is to have my blog be one of the most read on the web, I have this as my goal because I want to share my thoughts with the world and my ideas and concepts as well as the principles that I live by that will benefit others, I want it to be my lasting legacy and something that will live on way after me.
The things i’m doing practically everyday is posting new and original content and I also visit a lot of different blogs to see what others are writing about and how I can contribute, I also want to start doing guest posts very soon as a way of giving and adding value to other blogs. I am a strong believer in the saying “give and it will be given unto you”
I believe strongly in what Craig said about breaking down a big goal into smaller steps, our goals can seem overwhelming when we are looking at it as a whole, but when we break it down doing a little bit everyday, it starts to look attainable. thats my personal approach, to do a little bit each day and the results I see serve as motivation to keep me going even though I am no way yet near where I want to be but I know I will get there.
Like my friend always tells me “How do you eat an elephant, a bite at a time” each step you take is a step closer to your goals and a step further away from where you started.
Hi All,
I’m Shannon from Canberra Australia and my 28 day commitment is to sleep. Instead of the 4 – 5ish hours a night pattern I have recently developed, I will make time for the 8 I know I need.
I am doing this because I know that my physical, mental and emotional self are healthier and more positive when I am sleeping well. And happy and positive are the head space I want to be in to write my resume to allow me to change careers to be aligned with my heart and life purpose.
Lots of great commitments guys, looking forward to the next round of updates from you all
WOW! So many great goals… good skill be with us all!
Hi… Call me Kaxx. I’m from the USA.
I used to drink 3-4 12oz cans of Mountain Dew a day. Over the past 2 months, I’ve been down to 1 (with the very occasional 2) can a day. I have flirted with not drinking it (or any other soda) the past few days and I feel I’m ready to make the change from Mountain Dew and various diet sodas to water and occasionally Crystal Light.
This should help me to lose more weight and get me on a road to a more consistent energy.
And avoid the (what I feel will be somewhat inevitable) soda tax if it comes to be. 
Cheers!
My name is Vicki and I live in England (its smaller than most States!). This post came at a perfect time for me. I have very gradually been putting on weight over the last 4 years – this weekend I am going flying and needed to give my weight so they could get the CoG right for the helicopter. When I weighed myself I discovered I was 163lbs!! At 5’7 and of athletic build my ‘fighting weight’ so to speak is about 140, ideally I would like to be 135. I am not unfit – last weekend I ran 12 miles – but my problem is food. I am addicted to sugar and far too prone to over-eating as a result. It may have been through this site that I learned of the lecture from Dr Richard Johnson about the dangers of sugar (its on YouTube and I highly recommend it!!) and I need no convincing of the intellectual argument for never letting another grain of sugar enter my body. Real life gets in the way of the theory though!
BUT I am 163lbs and I am miserable. I don’t feel fit, healthy, feminine or remotely sexy. So for the next 4 weeks I am going to cut out all sugar from my diet in the hope that it will help break the addiction and give me a good kick start to losing this excess weight.
I’m Lena in QLD I have slowly lost 20kg of weight over the past 2 years but am struggling with keeping it off. Portion control is my issue. I can’t seem to stop eating once I start so I’m going to be looking, trying to really look, at how much I’m putting into my mouth.
Hi Everyone,
I’m Callie from Coffs Harbour NSW.
My 28 day commitment is to attend 4 gym classes a week and walk the dog on the alternate days.
I am losing weight slowly but surely, have planning under control and have reduced sugar and fat to minimal quantities……now I need to ramp it up with regular exercise.
Look forward to hearing everyone’s progress…I won’t wish us all luck, cause I get this is about commitment, not chance.
Hi, I’m Dawn from Perth.
At 66 years, 25 kilos overweight and having had an angioplasty a few years ago, I need to take control of my diet and activity level.
I know what I have to do, I make great plans but don’t follow through. They say it takes 28 days to form a habit. This could be just the kick start I need.
So here is my 28 day commitment.
For 28 days starting Monday 26th July, I commit to:
1. planning healthy meals at the start of each week and sticking to that plan
2. exercising for 30 minutes for a minimum of 4 days a week.
Thanks for the great idea.
Okay – frightening as it may be…. I’m going to adjust my thinking when it comes to food and alcohol. Whats the definition of Insanity ? Doing the same thing and producing the same result ? By adjusting and rethinking my eating and drinking….and I really do know what to do in that department… then the result will be different. How different .. well lighter , brighter , more energized ME ! More authentic and in alignment – Yes Craig that little Blog of yours is stuck on my bathroom mirror reminding me daily… so big thanks and good luck with the stretching. (Have tried Bikram Yoga or Hard arse Yoga as I like to call it. ) check you back on Friday……
Hi, I am Paul from North Sydney.
I will stop eating biscuits and chocolate for 28 days. Once I start I can’t stop so for the next 28 days I am off them.
Cheers
Hi,
My name is Josh and im from Melbourne. Every day over the next 28 days i will learn something new and I will commit to learning in all areas of life. Whether that be learning more about myself, about those around me including family and friends, about Australia, about the world or about anything that i see will help me develop as a person.
I think after 28 days of asking the questions that will allow me to learn more about myself and the person i want to be, asking questions of the people around me who i value the most and asking questions of the world that we all encompass i will have a better idea of who it is i truly am and what it is i truly wanna do with my life.
Good luck everyone
Wow! What a response! You guys are amazing!
I guess it’s my turn now …
My name is CJ and I am from Sydney. For the next 28 days I commit to keeping a food diary. I have started and then stopped this so many times before (usually by lunchtime) because, frankly, it’s boring and I don’t like being told what to do. Even by me. I never said I was smart
I haven’t been eating enough food lately because I’ve been dashing around from one place to the other. It’s counter-productive because my body has started to believe that we are competing for a million dollars on ‘Survivor’ and it is holding onto those thigh-based fat-stores for dear life.
So, there it is. I will stop being such a baby, eat proper meals and record them so I can see how I’m going. Surely even I can do that for 28 days?
Jackie, Stephen and Hellen – looking forward to seeing you at the MBE program ☺
CJ xox
Only 8 men commenting. Do you think we have commitment problems?
Hi I am Helen from WA.
My 28 day committment is two fold
1. 2x standard drinks per week
2. 40 minutes on treadmill 3 times a week.
In six months I have regained 10 kg of 15 kgs lost last year and want to stop the rot.
Hey I’m Corrine from SA – my commitment for the next 28 days is to stop, breathe and tell myself that my life is not too hard or busy, that its easy and fun!
I’m managing a business full time, studying for a masters degree part time, running a household with teenagers + husband & also creating time to stay fit, be an only child, good friend to friends and myself!
The plan?
Everytime I feel overwhelmed with the multitude of things going on in my life, I’m going to stop, stand tall with feet apart, breathe deeply and affirm that life is good. Tell myself that I am where I am meant to be and I am grateful for the opportunities and love in my life.
Then, I’m going to smile, breathe again and get on with it!
This is going to leave me feeling happier and less short tempered with those I love!
Hi I am Ruth from Melbourne and I am also going to keep an honest food diary for the next 28 days.
It may answer the question of why I can’t lose weight (am I really eating junk and forgetting I do?) or at least will let us examine what food groups are not working for me. Or even better I may lose weight.
Wow being honest with myself could be a new concept
Hi guys….. i’m Michelle from Malmsbury and for the next 28 days starting Monday 26th i am going to drink more water and walk for 30min each day.
Michelle x x x
Hi, I’m Lucy from Melbourne… this is a great idea
My commitment is to go to the gym three times a week, and not let being busy at work stop me. I’ll also bust out my Wii Fit twice a week, yeah!
Success to all,
Lucy
I am Jacqui and I live in Melbourne. For the next 28 days I am committed to doing my pilates stretches every day. It’s odd becoz I go to the gym 3 times a week, do their stretches but not these other ones. The reason I need to commit and do these stretches is to help my sacroilliac joint injury. At the moment it is like 2 steps forward 1 step back with my training becoz of my injury. Doing my stretches will strengthen my body so I can get further with my training which is my main priority at this time.
Craig, it was hard to choose only 1 thing to commit to but I guess by taking this small but very public step with one thing will help us all start the journey of making other commitments to ourselves for the other changes we want to make. It certainly makes me want to anyway.
Just caught up with all the commitments and comments. Fantastic work. I’m loving the honesty, the self-awareness and the courage – keep it up.
Well done guys xx
Is it next Friday yet? Where’s the whingeing forum, Craig?
Hi, Vanity Magda!
Keep up the good work, everyone!
My name is Kathy and I live in Massachusetts. For the next 28 days I am going to commit to doing 20-30 minutes of core strengthening and stretching exercise a minimum of three times a week (I want to get to 5x, but my commitment is to 3x). I have been talking about the need to do this for a long time, but not actually doing it. I know that if my core is stronger and I am flexible, I will be a better runner and am doing my first marathon in the fall. So now is great time to start.
In order to get this done, I created a place in my basement with a floor mat, my workout log, my 20 minutes of exercises on a big sheet of paper on the wall and a calendar so I can check off the days as I do them. I am going to put the days in my calendar with a focus on getting this done in the morning whenever possible.
Day 1 was (already) today!
On my way.
Ashley from California
I am 100% self-employed, and cannot count on income from family members. When my business drops off, I get really scared.
I feel great when business is up–so great I want to take time out for many other activities except writing up reports! When I get behind on report writing, people get mad at me and are prone to send me less business.
My tendency is to do household chores, run errands, read interesting blogs, then before I know it, it is Sunday night, 2 or 3 reports HAVE to be in Monday AM, and I stay up all night Sunday into Monday to get them done. And start out the week bleary-eyed and sleepy. Stupid!!
The commitment has to be expressed in measurable terms, I know. Am trying right now to find a way to specify it, so I can observe if I am falling behind *before* a big crisis hits.
I commit to keeping current with my written reports for work ____ (I need to come up with an accountability system for myself here).
AC
for the next four weeks i hope to replace the drink that i am having with a better one-more kj dense one and stop doing the jogs that i do-tiny as they are.
Hi I’m Emma from Perth, count me in too. I’m going to use the next 28 days to get back the consistency in my diet and exercise. Need to put in the hard yards to get it all together again. This means doing all those things I find mind numbingly boring like food diaries, training logs and whatever preparation or forward planning I need to reinforce my impulse control and keep it front of mind!
My 28 day challenge is to eat and drink within my daily allocation and also walk/jog for at least 30 mins 5 days a week.
I’m Robyn from NSW (currently doing contract work in WA). I’m a master of experiential avoidance. Alcohol is my favourite escape. My goal for the next 28 days is to increase conscious living by reducing experiential avoidance. In concrete terms, I’m aiming for no more three standard drinks on any one night and at least three alcohol free nights per week. Because my brain will be more active as a direct consequence of this, I will use meditation, quiet contemplation, and targeted reading as a means of facilitating conscious living.
Hi I am Fi from Victoria.
I was asked yesterday morning to read this blog from someone special in my life, who in vain has been tiring to help me overcome well ‘me’. This person is the opposite to me in so many ways, but in my 40ish – well cruising to 41 years, is someone whom I actually trust and gives me a sense of balance and harmony. I did listen this time and need to just ‘doit’.
For the next 28 days, I will overcome my fear of building the normal foundations of a establishing a good healthy strong friendship, that is authentic, honest and open in communication with this person whom I know cares just about ‘me’. I want them to know me emotionally, intellectually and spiritually.
I will be more authentic and match my words and actions. I need to stop hiding behind a fear of ‘me’ and step out and reveal myself. I need to be more aware of how they tick and listen more and talk less – and not ring them a bazzillion times – looking like a needy princess (when I know they are busy) because I am, well sort of impulsive. Yep at times I get unbalanced.
I don’t want them to ‘tip toe’ around ‘me’ any more. I am sure their sneakers are worn out by now.
Good luck to everyone overcoming the exercise and food challenges. I get a little well obsessive with exercise – yep not consistent and forget to eat most times – but maybe that is my next challenge.
One day at time for me – I’ll check in next week.
Fi xxx
Julie from Hobart. For the next four weeks starting tomorrow (gulp!) 26 July I commit to exercise every day for at least 20 mins. There! Now I’ve said it, I’d better do it…..
Beetricks from Sydney here.
I have two things I want to change (I know, should only be one – but there’s a lot TO change!)
1) The things I will change in the next 28 days
* I will exercise 5 days a week – just a 30 minute walk with the dog. Nothing that’s going to kill me.
* I will eat fruit for one snack a day
2) I will get the job done by…
* Going for a walk as soon as I get home from work if I don’t manage to go in the morning.
* I will take fruit with me to school and if I forget walk up to the shop at lunch and buy some. I will shop for fruit and veg every Sunday or if I don’t get there, Monday when I go to Pilates.
3) Why am I doing it?
* I am working on my fitness level – at the moment the only activity I do is walking about 6500 steps per day and my general fitness is very poor. I am trying to get pregnant and do not want to be so unfit whilst I am pregnant and in labour! I want to make small changes in my life so looking after my fitness is something I do automatically.
* I don’t eat enough fruit – some days I don’t eat any. I am slowly improving my diet and this is the next thing to look after!
My name is Julia and I’m from Victoria.
For the next 28 days I will not eat lollies, chocolate, cake, biscuits etc. I am a huge sweet tooth and am fine if I go without but give me a little bit and I can’t stop.
I love to exercise but after eating crap exercise is not so enjoyable. I am looking forward to the next 28 days.
Hi,
I’m Lisa from Melbourne and my goal is to drink atleast 2 litres of water everyday for the next 28ish (however long is left) so that i am hydrated and ready to tackle everything the day throws at me. If that means i am drinking litres of water before i go to bed, then so be it! I take my drink bottle everywhere but just don’t drink!
Keep working hard at it everybody
For the next 28 days I will stick to the nutrition plan I have written for myself and ensure I do my shoulder rehab 5 days a week and my hip rehab 3 days a week. This will help me work towards my goal of commencing normal training within 3 months and reduce my Fibromyalgia symptoms.
Hi all,
My name is Patrick and I’m committing to 100% reduce my partying rate. I have an issue with going out spending money I need and drinking my life away causing issue throughout work and my personal life.. I like admitting it it feels good =]
Hi
I’m Helena from Victoria.
My goal is to meditate every day for a minimum if 15-30 minutes.
Ive never set this as a major goal before. It’s always been about cutting stuff out of my diet or going on some strict exercise plan. These have never been a permanent change and I’ve realised that until I change the way I look at things (via regular meditation), the physical goals of weightloss and a strong healthy body won’t happen because I’ve been unable to maintain the eating and exercise changes required. Now it’s time to break that pattern.
So over the next 4 weeks I’m hoping to see some effortless changes in terms of improved eating and regular exercise as the daily mediation becomes a habit.
Thanks to Craig for suggesting this challenge and thankyou to all the commenters who helped me clarify what I want to achieve.
Best wishes everyone
Hi I’m Jules and I live in Brisbane.
What is it?
For the next 28 days I commit to following my training program. No skipping sessions. No excuses. No over-thinking. No talking about it.
What will I do?
Keep training diary and email it to my coach twice a week (Wed and Sun nights) including in it my training info captured by my trusty Garmin device. It can’t lie like a human can! ‘Running’ @ 9:00/km doesn’t cut it. That’s walking. I want to see gradual, consistent improvement. HR down, pace increasing.
Why?
If all of this ‘stuff’ is as important to me as I keep telling myself it is then its time to launch into ACTION. I have in the not too distant past shown 110% commitment and focus to both my training and nutrition in preparation for my first ironman triathlon. I know that what I am wanting and needing to do is both realistic and achievable. I also know what I want to see in the mirror and in my race finish photos. Only I can create that change/transformation.
Thanks to all in advance for your support.
PS. I have a dependent personality issues. I need (a lot of) accountability
My name is Nancy and I’m from Wisconsin. I’m taking on this 28 day challenge to become consistent with my mountain dulcimer practice.
So here’s my plan: at 8 am every morning I will practice the skills in this book for 20 minutes and then work with one song for 10 minutes and a second song for 10 minutes. I’m doing this because music wasn’t in my childhood, so being in my second childhood years I would like to put songs in my brain so I won’t need the paper music in front of me. I’ve purchased a book that will help me learn the skills in the shortest possible time and working with a metronome! This will help improve my playing and help me get better faster.
Thanks everyone for the exercise comments as they are also helping me with that area of my life. Keep up that wonderful exercise routine.
Hi, I’m Melissa from Adelaide. For the next 28 days I will eat eliminate sugar & yeast from my diet & increase my water consumption to at least 2L per day.
I suffer from excess candida in my gut which causes my skin to be extremely itchy but I know from experience that if I eliminate the sugar & yeast from my diet, my skin improves dramatically within a matter of days. Hopefully, it can help me drop a few kgs too
Hey, I’m Jen and I live in Salt Lake City, Utah, USA.
I have a hip injury that I am trying to keep from getting worse while I train to walk a marathon on my 40th birthday (9/18). I need to stretch it out every single day in order to accomplish my larger goal.
So there’s my smaller goal: do all my hip stretches every day.
Carrie from Canada.
I am going to lose all the weight I’ve slowly been gaining over the years since i stopped working out on a regular basis. I’m going to eat healthy (which I’ve also been neglecting to do), and I’m going to start my routine slow and steady and build on it so I don’t overextend myself. I’m doing this because my extra 50 or 60lbs slows me down, hurts my feet, and generally doesn’t suit the person I want to be.
And I want to accomplish this while I’m still in my 20′s (26 coming up !!), preferrably before I’m 27 lol.
Hi my name is Melissa and I’m a newbie/lurker from South Australia.
For the next 28 days i will go to each session of boot camp and eat to my nutrition plan. I will also drink minimum 2 litres of water a day.
Want to feel that sense of achievement in setting a goal and actually completing it!
Hi, I am Victoria from Houston Texas… For the next 28 days, I will eliminate sugar, white starchy foods, (potatoes, rice, pasta), all processed foods from my diet. I will eat whole foods and plan my meals in advance, since I travel 3-4 days a week with my company. I will also kick up my water intake as I tend to not drink enough because of the travel. I will also begin yoga stretches as travelling is difficult as you tend to be sitting and lose flexibility. I am doing this because I want to be as 100% as I can be in my personal and professional life. I would also like to lose 10# and most, I want to be at 100% and feel passion about my life. I am working on a new business (a publishing company) so focus and feeling great is essential to do so.
Hi Josephine coming to you from Christchurch NZ, my 28 day change will be to drink more water. To achieve this I have brought in a pitcher from home and filled it with water to cool in fridge at work. I have put sliced cucumber, lemon and ginger in to the water which gives it a fresh taste and to encourage me to drink it. Reason for the change is I want to cut back on the coffee in take at work and hydrate my winter skin.
Hi, I’m Jenny from Melbourne and for the next 28 days I commit to not having any alcohol. I’ve had SO many, many times I’ve said I would give up (for the last 10 years!) but this time is it. I’ve wasted too much time and energy stressing about this before and now is the time to finally take action. I will achieve my goal by by checking in regularly and maintaining my focus on my goal of a better healthy body and get my training back in order. Craig, thanks for getting me started on this journey!
Hi My Name is Michelle, I live in Victoria. For the next 28 days I plan to exercise consistently each week, by completing 3 x 30min intense sessions each week. One is running, one is swimming and the other Zumba. Stress from work, is taking over and I feel my mind is too occupied with issues I can’t possibly concentrate on anything else, but I’m putting on weight and I know if I did exercise I could let some of that stress go altogether.
Thanks Craig….awesome idea!
I’m Alisa from Georgia. A couple months ago I completed a few weeks of PT (physical therapy). I was fairly lazy about doing the PT exercises outside of the gym to start with, but after the sessions ended, I stopped outright. My back pain has returned in full, but even that hasn’t motivated me to get back on it. I’m joining the rest of you in getting back on the bus and establishing a routine. By the end of the month, I plan to do my exercises at least every other day. I will track my progress.
hi. …i’m john from India and have been a lurker for a really long time. i’ve been reading your site for quite a while now and while it has been really inspirational, i have not worked up the nerve to actually comment or commit to anything yet. Some of your articles are so spot on, you could have been writing about me ! Anyways. .. let me step off the board here……
For the next 28 days, i commit to do 2 things .. . a) drink at least 2L of water every day and b) Go up & down the stairs at least once daily . It is 6 flights so that ought to be a start !! I know i’ll be happy if i did that for a month !
Thanks for the push ….!!
Hi, Shirley from NSW.
My 28 day plan is to really make an effort with my health. Having shed 28kg last year, I have already regained 10. Not good. Am scared that I am heading straight back to where I was. Eating too much and far too much sugar. Am a real sweet tooth too, Julia! Never met a chocolate I didn’t like!
Plan to exercise in some form 6 days and not make excuses. Looking forward to feeling excited again about making some positive changes and seeing the results.
Good luck all, til Friday.
Hiya I’m Jak from Qld.
My goal for the next 28 days is to increase my water intake and increase my exercise again.
Working 14 hour days, is an avoidance technique ( most days..) I am going to get off the work – site and back into the gym at least 5 visits per week.
Planning ahead with my food choices, and managing my time more effectively will assist in getting this acheived.
I had been so enthusiastic and energetic, but come winter and the shorter days, I have found myself making excuses to avoid exercise.
I will also visit my support websites on a daily basis and return to being made feel accountable for my actions.
Decisions dictate results once again. In 28 days I hope to achieve a higher level of fitness and be once again “addicted” to the healthy lifestyle I once had.
Hi All,
I am Manish from India..My goal / committment for the next 28 days is to learn the use of Excel Worksheet which is a very important part of my Job responsibility..I have shifted from Real Estate marketing to Telecom and finding it a little difficult to adjust..but I am not an escapist and have decided to make myself a pro in telecom..The most important part is maintaining large reports on Excel..I would really appreciate if any one reading my comments suggests or sends me some article on Excel learning..
All the Best to All….
Hey Manish!
I work as a professional ICT Technician (Information and Communication Technology).
This tutorial should help it’s fairly detailed on Excel http://www.baycongroup.com/el0.htm
Better yet go for a microsoft Certificate and get some paper for it as well =]
HI. Mary from Victoria here
I committ to staying within my allocated calorie intake of 1200 to 1500 for 28 days! I have no problem with exercising 6 days a week but I oftern fall off the wagon and OVEReat. This overeat/binge eating upsets & stresses me out and it has to stop!
Hi! This is Pam from California. For the next 28 days, I plan to
walk for 30 min everyday and spend 1.5 hrs daily preparing for my next job interview. I have allocated specific times for both these activities so that I do not miss out on them.
Stress from my work occupies my mind almost for the entire day and I find it difficult to do anything else and I am always fearful. I really wish to break out of this pattern and do something constructive rather than just complaining and procrastinating!
Good luck to All! Thanks for the push, Craig
Jay, Maryland
* For the next 28 days I will commit to implementing a daily schedule/journal.
* I will log my schedule for the proceeding day into my calendar the previous night. At the end of the following day I will then record how my day went based on my schedule, then repeat.
* I am deciding to take part in this challenge because I often find myself rarely ever doing what I think/say I should be doing. I believe the reason behind my ways derive from my lack of commitment (there I said it!). With this said, I plan on making this little challenge my first step toward embracing my life long resistance to commitment. Furthermore, I believe taking advantage of a schedule and a journal will really help me in more ways the one.
Jay, Maryland
* For the next 28 days I will commit to implementing a daily schedule/journal.
* I will log my schedule for the proceeding day into my calendar the previous night. At the end of the following day I will then record how my day went based on my schedule. (repeat)
* I am deciding to take part in this challenge because I often find myself rarely ever doing what I think/say I should be doing. I believe the reason behind my ways derive from my lack of commitment (there I said it!). With this said, I plan on making this little challenge my first step toward embracing my life long resistance to commitment. Furthermore, I believe taking advantage of a schedule and a journal will really help me in more ways the one.
Hi, I’m Sue from Ballarat, Victoria.
my goal for the next 28 days is to exercise every day for a minimum of 45 mins.
I am a great procrastinator and spend hours thinking about exercising, hours researching ways to get fit, hours searching the net for miracle solutions to lose weight and get fit, basically hours sitting around getting less fit and more overweight,
I have exercise machines of all shapes and sizes and they are sitting arond gathering dust and glaring at me each time I walk past. I’m sure the other day I heard my treadmill say “oi ,fatty get your ass in here”.
Well today i am making the committment, that for the next 28 days I will wear away the dust on those machines, 1 mote at a time and start my journey towards fitness.
I am a late comer but I am going to commit to eating a healthy diet so I can be free fro9m diabetes. To be more specific i am going to eat whole foods and only one small treat a day and replace the food addictiction with prayer and meditation. The reason I am doing this is so I won’t die or become extremely sick from the complications of diabetes. I am at the point of do or die and I have way much to do before leaving this earth. blessing to you all and I will be praying for all of us.
love, Sandy
I am late to this post – but i am struggling with some issues right now and figured this might be the answer I am looking for.
For the next four weeks, I am committing to not being so anal regarding the children and picking up their messes. This is going to be very hard for me because I believe that the way a house is kept is a direct reflection on me – (which is probably a thought that needs to be changed also). My plan will be to remind the children to pick up their belongs once a day, preferable before bed time, and let go of the continious follow ups and begging.
It is hard to let go of the control factor…..hey, who doesn’t want to be in control, but this is becoming hazardous to my new marriage and to my self.
Good luck to everyone in their up coming four weeks.
Hi Jaye,
Good luck with your stop being in control 28 day challenge. Its great that you are aware that this is a hazard to your self and new marriage. I know the feeling of wanting things tidy all the time and how I THOUGHT that reflected on me. Thankfully I let go of that thought that life is now so much more free.
You just might have to take some deep breaths for a while. : )
Hi, I just happened upon this website and I definitely could use some accountability!! I find it very east to make excuses not to exercise, much like everyone else. I love the way I feel after a good workout at the gym, especially first thing in the morning. For the next 28 days, I commit to going to the gym EVERY DAY, even if it’s just for a quick swim-some form of exercise every day. I am not going to except any excuses from myself and now that I’ve made it a public committment, I will force myself to follow through(which is something else I need to work on!)
Craig,my husband and I are taking part in the 28 day challenge, we started after reading your article on Sunday morning so today we are starting our 24 day challenge. I don’t know what it is, mentally, but if I tell myself I am starting a new challenge every morning, reducing the amount of time the challenge is for, it gives me more focus, or just the focus for that day. I don’t know about anyone else but if the challenge is a 28 day challenge I know I will lose interest after a few days thinking it’s too long or that cheating once won’t matter as it’s over such a long period however focusing on today, and today only and then rewarding myself in the morning with a shorter overall challenge, ie 27 days, 26 days, 25 days etc seems to sit better with my mentality!! Weak minded maybe….. Anyway loving your posts and straight talking, making the change, as you say, is not easy, but easier when there are others to share it with. Thanks Craig. Regards Tracey
Hey Jaye
I used to get annoyed with all the mess the kids leave lying around too, til I started a new strategy. Every night, the 2 kids hubby and I spend 10 mins picking everything up and packing it away. It has become a bit of a game for us now. We play beat the clock or who can do the most or find this etc. No more stressing or nagging. The kids also know that what is left behind I take. Works for us.
I am starting a new part-time sales job next week. I have not had this kind of job in a while. I used to be a MACHINE at making successful sales calls, but I am out of practice.
For the next 28 days, I commit to making 10 calls/day (a call = talking to a person who can make the decision). For a total of 50 calls/wk, 200 calls/month.
I will create two solid 2-hour blocks of time. I will avoid all distractions during this time. Email will be turned off.
I was directed to this website by a fellow member of a weightloss group that I belong to. I have been having trouble getting started. I need to lose so much weight it is terrifying.
The next 28 days I will be focussing on my eating and drinking water. I wont be drinking softdrink.
I used to want to do this. Now I NEED to. Thank you Craig.
Here I am as promised, checking in for my 2nd Friday. My week hasnt been as good as I’d hoped. I couldnt keep up the training due to pain which is extremely frustrating. But I still managed to change my numbers for the better on the tetra scales (at least I think that’s what they’re called. Help me out here Jen or Nicky.:) )
OK, my goal for the next 4 weeks is, hang on, let’s take it a week at a time. I aim to attend training Mon, Wed and Fri, even if it means modifying some of the exercises, and to exercise at home on Tues and Wed. To abandon the alcohol for the week and to leave the box of chewy mints alone at work. Oh they are so adictive.
Good luck everyone.
To Lena: Well done on your weight loss, keep it up.
To Vicki: Where in England are you, my family are there and my sister would so love a training buddy.
Until next Friday.
Thanks for this forum Craig.
Hi, Dawn from Perth reporting in.
Technically my week isn’t up until tomorrow because I planned to start my challenge last Monday. But I’ll write a progress report anyway.
My challenge was to plan meals at the beginning of the week and stick to the plan, and to exercise for a minimum of 4 days a week.
The meal planning proved to be the easiest to stick to. A two day attack of some kind of digestive upset meant that on one day I couldn’t handle food very well, so ate under the plan rather than over. I had to make a substitution a couple of times when things didn’t go entirely to plan, but I stuck to the principles of the diet.
I managed two exercise sessions, and if I can manage one today and one tomorrow, I will have succeeded. But as we’re hosting a large family party tonight, that’s a bit doubtful.
Looking forward to 100% success in the coming week.
Dawn
Hi, my name is Karen and I live in Illinois. My goal is weight loss, i havn’t lost much since I had twins 3 years ago. I need to loose around 25 lbs, I will give myself 3 months to do this. I should be loosing on average 2 lbs a week and will start tommorrow, Sat morning. To do this I will work out 3 days/week for 45 minutes with weights and cardio at the gym I belong to. A proper diet is also going to be followed.
I also quit drinking diet coke and coffee, only tea for me. I feel better since the switch 2 weeks ago but it is hard. So I need to keep this up.
So along with quiting coffe and soda I need to consume more water!!! I will aim for 8 glasses a day!
Thanks and good luck to all of us!
Im about a week late in starting this 28 day trial along with everyone else. But I”m confident enough (well more desperate than confidnet) to fastrack … and catch up with you all…. So my long term goal is to stop being a people pleaser!!!!! How will I do this? Hmmm one step at a time. This week I hope to say NO to at least one person/request. Yeah I’ll be needing some hardass mentatlity to make this happen… But as I said I am depserate for this change! So giddyup! And whatever you want from me the answer is NO! Thought I’d just try it out to see how it sounds!
Report : 1st Week – Saturday’ 31st July 2010.
A special thanks to Patty for the MS Excel link..which helped me understand the basics of MS Excel. I am excited as I have completed the task / goal set for myself for the 1st week and also I am getting confident using excel.
Now, I need to get into more details of MS Excel..and my plan for this week would be to do a lot of practice on what I have learnt last week and do some research on excel.
It is a great idea to disclose your plans to friends (like how we all have done for this 28 days target) as its instills a kind of committment in you.
All the Best !!!! and a special thanks to Patty once again.
ciao….
Tess from Tassie reporting in.
I feel good!! I only achieved 30 minutes-in-one-session 3 days, instead of 5, but the other 2 I upped my incidental exercise – parking further from work, shopping in my lunch break…lol. Overall, I don’t feel I’ve failed, and I do feel I’ve made progress.
Hi I’m kelley from NSW, have only just checked my emails so i’m a little behind though thought would be ok
Im aiming to stop letting food control me and regain control of my weight with an exercise program that involves everyday exercise, i weigh 85 kg and am 1.75 cm tall NO MORE EXCUSES! Thankyou craig
Hi everyone,
week 2…… ok I only managed two x 20 mins walks… however on Sunday I hosted an event and walked approx 30,000 steps!! which was mammoth, yes I was exhausted, and knackered for a couple of days after…. so I am feeling pretty ok with my achievements this week.
Onto better things next week…….
Week 3, and still going strong! This past week I hiked four times and got on the bike twice.
I’m definitely getting stronger physically… I feel great! (except for when we attempted to climb that mountain on Wednesday and I thought I was going to die and then it poured rain)
Unfortunately, I’ve gained another kg.
I suspect that I’m eating too many calories (thinking that I deserve them because I’m exercising, damnit!), but I’m not going to worry too much about that until the 28 days are up. My goal was to exercise six days a week, and I’m establishing that habit! I’ll work on the calorie counting next month.
Keep up the good work, everyone. Don’t quit just because you’ve slipped a bit in your goals. You can do this!
Another week over and boy do i need the weekend break. I suceeded in attending all 3 training sessions as planned and also trained at hom Tues and Thurs. So i will rest my aching body for the next day or 2. I even lost a little tiny bit of weight. Yay.
I had only one alcoholic drink last Saturday. I have also not been so indulgent on the chewy mints at work.
My goals for this week are to cut out the cups of mocha, perhaps reduce this to just one over the week. They are definately my chocolate fix. I would like to aim to eat more veggies this week as well. I CAN do it.
Until next Friday. Have a great week everyone.
Hi, Dawn from Perth here for my second update.
Last month I only managed to exercise for two days instead of the four I’d set as my goal. This week I’ve completed the full four days.
I had also set the goal of planning meals for the week and keeping to it. Slightly less successful this week. It was my husband’s birthday party last Saturday, and I had given myself a leave pass from the diet. Unfortunately I extended that to include Sunday as well.
I’m still pleased though, because I’ve now lost the weight I put on over last weekend plus half a kilo.on top of that.
This challenge has given me exactly the kick start I needed.
Thanks Craig.
Checking in with the second update..
on the 17th for upper body conditioning…
As I said last week, I’d already increased the walking distance x4.
I guess time constraints are the reason I cant do another x4… but I have doubled the x4, do it in the same time (2 1/2hrs) and I’v also included a couple of really long hills.
Oh, and I start swimming lessons
Well again I had a shocking week, with all the excuses in place plus the flu & sinusitis I did sweet F all.
However late in putting my reply in to my commitment. of doing 3 30min sessions a week. I pulled myself out of bed and went for 2.5km run coughed up a lung and almost keeled over…but was worth it felt so much better for it. It’s a start at least !!!
mich
Well,
Better late than never I guess.
I missed last weeks report in, accidentally on purpose, because I have only been 25% successful in doing my 30 to 45 mins per X 4 lots of exercise each week. I was too ashamed to say it. I have been struggling over the last month getting my eating 3/4 right for weight loss and completely derailing myself the other 1/4….after 6 months of very good eating habits too.
Anyway, Saturday is my weigh in day each week. I managed 30 mins yesterday and I have finally got myself back on track with making better food choices over the last few days. Im back below the weight I got to 6 weeks ago and Im feeling a little more confident about completing this challenge successfully at least for the last two weeks.
Thanks for being here for us Craig.
Well this last week went fast, The dulcimer practice is continuing and I even played a song for memory. That’s one of my toughest items at this age in my life. Learning music is a challenge and takes more time than I realized; but feel wonderful about learning a new song that I won’t need the paper to play.
This week will be most challenging as we are driving to Grand Portage, MI for a rendezvous. They love to hear my music, but I’m not certain they will want to hear my scale practicing for 5 minutes a day! The eating side is also more of a challenge as we don’t do the cooking I do at home and we don’t have the salads. But it is the dulcimer that I’m spending my time on and maybe I can come home with 2 new songs learned. So that is what I’ll set out to complete.
Hi All:
Once again I am Michelle from Massachusetts, US. I began my 28 committment with a very public promise to myself–to go to the gym every day. I am happy to report that I have gone every day that I was near my home gym!! (there were to days I was on vacation an unable to go to my gym–I did walk the beach and swim in the ocean for a bit). Whether its simply walking the teadmill because I am short on time, meeting with my trianer or taking a class, I’ve kept my promise to myself!! I’ve excepted NO EXCUSES which makes me especially happy!
Michelle
Hi all!
My name is Stephanie, from Australia.
My kick start will be to exercise for a minimum of 45 minutes 5 days a week. I am currently traveling England and have avoided exercise because I simply don’t like exercising in the rain…Being used to Australian weather I have never really had this problem…Thanks to this avoidance of the outdoors my body is definitely feeling the lack-of benefits so I need to change something. I can’t get the same cardio workout indoors, thus I am going to do 45 minutes of outdoor cardio regardless of weather (I’ll suck it up and wear a raincoat) for 5 days a week for the next four weeks. NO EXCUSES!!
ok the week is running out and I have not put in an update…sorry
Really simple
* booked into MBE – can’t wait…in fact quite excited
* still dinking too much coffee … mmmmm coffeeee
* drinking a lot more water
* resume not finished > but becoming less of a priority
* alternative careers > things getting interesting here. Have a meeting tonight with a colleague discussing setting up our own business ! It seems there is an increasingly large gap in the market we are looking at and we can fill it…and then some.
* work out what’s important to me 1. my well being – physical, emotional, psychological so that i can give my best to 2. family 3. friends 4. making the world a better place …. need lots more work here.
* Keep being accountable to cyber buddies – check
something new for this week…3 good sessions on the exercise bike I spent $$ on and put in my living room and spend too much time hanging clothes on instead of riding !!!
Stay strong everyone and keep on truckin
Hi,
Gayle from Victoria. My commitment was to exercise for 30 to 45 mins 3 to 4 times each week as I had been having difficulty getting out to do any for my weight loss program.
While I havent managed that again this week, I have been out exercising 3 times for varying amounts of time and I finally have my eating under control after a 2 month stint of ups and downs. I think the accountability of being on here has finally got me back to basics and in control of my food choices. I make a promise here that I will definitely do 45 mins minimum X 3 times this week.
Thanks Craig, its been a bit of a rollercoaster time for me. I know I have been in partial control but the times I have “chosen” to be out of control have been wayyy out of control. Now Im feeling good about myself again.
Good news will be on here next week.
Gayle.
Extra info
Last week lost 400 grams, this week 300 grams for a total of 23.5 kgs since Dec 30. You are a great motivator Craig and between you and Weight Watchers, I know Im going to move the other 33.
Cheers
Well we were camping all last week, so my dulcimer practicing was limited to playing. This was a rendezvous in Grand Portage, MN and I didn’t think it friendly of me to do my metronome practice. But here’s what happened: a gentleman that’s been playing the dulcimer for 30 years gave me a compliment on my playing (which made me feel wonderful). Then I taught 3 others a tune called “Booth Shot Lincoln” and I did that without having my music; so I’ve learned another song! Ok so today I put another song in my brain without needing the music. tomorrow will tell if I’ve really learned that song. This is making me really excited as I’ve been trying to get this music in my brain and not use the paper.
Hi,
I’m Sulagna and I live in Ahmedbad, Gujarat, India.
For the next 14 days my goal is to complete my preparation for my exams, which are round the corner. There are about 20 chapters I need to study and my goal is complete all these 20 chapters in the next 14 days. It’s 14 days ’cause the exams start after that. Will keep posting my updates here.
Ok, so I wasn’t totally committed to the update part. I have been keeping up on my stretching. The bonus is I have also been eating better and getting other exercise. As a matter of fact, I have seen some results with clothes fitting better and the scale creeping down some which is an added benefit. By the way, this is candy from Minnesota. The 4 weeks is probably over by now but I continue to work on everything but this part. thanks for the kick start.
Ok, now I’m wondering what others do when they lose their ability to stay focused because of being away from home. Then what steps do you use to get back on track? The “I want” isn’t doing it for me. Why do so many things get in the way of one’s goal?
Hi Craig,
Not your prize student of life! Eventually, I have committed to “eat for health” rather than the comfort, pain relief, pleasure, self-harm etc – on track now for a week. I took a long time to get going. I am working with Mandi for accountability for 3 months to again establish some self esteem and body love. So, thank you for continuing to be such a positive part of my life – an incredibly long time of support from you – sincerely appreciated Craig.
I love the ideas of your camps – fantastic – I used to work with parent groups for weekends and they really were fun and positive work times too.
The twenty-eight day time together was so useful – hearing how others were going – not everybody was perfect which made you feel human. It is a wonderful way to maintain relationships.
Look forward to your follow up some time in the future to see how your twenty-eight dayers are going – or another motivating / support time.
Best wishes and warmest thoughts. Annie
Hi my name is Lyn and I live in Melbourne. I am constantly on the roller coaster of “I will track from tomorrow.” For some reason (psychological block) I usually only last 3 days. I would like to become involved in the 28 day challenge and break my bad habbits. It is 9.17pm Sunday night. My committment is to keep a food diary and journal so that I can monitor my eating patterns with my emotions, as I believe I am definately an emotional eater.
I will log on each night and read other peoples comments for ongoing support.
All the Best !!!!
Keep it up….
Am I too late?
Christine from QLD, there are 4 weeks til school holidays, so I am going to ride to and from work Mon, Wed and Fri (4.5 k’s each way) and on Tues and Thurs I will swim 10 – 20 50m laps (last year was up to 20, need to build back up).
Well I have have mixed it up a bit this week, opting to ride to work Monday, then walked home to then swim 16 laps. Tuesday walked to and from school, Wed Walked to school, caught train back and walked from there home to then swim another 16 laps, today walked to and from, tommorow will walk to and ride my bike back…hoped on the scales but there has been no movement…been entering my calories into Calorie King so have been maintaining approx 1200 cal per day (exercise entered and database automatically adjusts calorie count)…but I will keep on keeping on
My plan over the next 28 days is to overcome my shyness. I wouldn’t say I’m terribly shy, because I have a fair amount of friends, but I tend to be more quiet in groups and I wish to overcome that. I also do not have many male friends, because I recently switched schools and at my old schools people would always approach me first, so I am not used to approaching people. I intend to start smaller, but eventually work up to starting conversations with people I have never talked to. My goal is to do one thing that makes me uncomfortable (socially) a day, until I can feel comfortable with it.
Wish me luck!
Hi I am Maneesh from Mumbai, India. I am 42 years old and have always found myself doing the wrong things..I am not successful as my friends and indulge myself in a lot of drinking and doing activities which I personally don’t like.
My commitment to myself for the next 28 days is –
1. To stay away from drinks (Alcohol).
2. To save money and use the same wisely.
3. To focus on tasks which are on hand.
4. To spend quality time with family.
5. To apologize to people whom I have hurt – Directly / Indirectly.
6. To do 10 mins of Yoga every morning.
I hope to do the above and will report about the progress on Friday. Also, I have a very weak WILL POWER..will really need to fight with myself to control my mind and behaviour.
God Bless !!!!
regards
Hi I’m Lina. I am the type of person who is always gonna do something and never gets there!
So for the next 28 days I am going to improve my fitness. My commitment is to do 30min of exercise six days per week. I am going to set time aside everyday and ensure that I turn on my alarm clock and stick to getting up.
Hi my name is Vonna. I really apperciate this site. I want to be accountable for getting out and running or speed walking every day for the next 28 days. My goal is 45 pounds lighter!!I’m going for it!! ~ If you can’t climb over an obstacle,Dig a tunnel under it~ I’m digging today!!
HI, my name is Virginia, Victoria, Australia. I love to exercise buit I also love to eat. Therfore for the next 28 days I am going to cut out the extra snack I have, especially the one befreo dinner. I would like to lose 4kg in the 28 days.
Hi I’m Kim,
I have a BIG problem with negative thinking (eg: why do you want to that for? you are too ugly, fat no good etc). My negative thinking has ruined all aspects of my life ever since I can remember. This is accompanied with excuses to avoid situations, people and basically life in general. On a daily basis for 28 days I will challenge 1 negative thought, approach 1 situation I have avoided without making an excuse not to do it. I want to do this because I am deeply depressed as I have isolated myself from people and life. I want to be happy!
You are not on your own Kim. There’s far too many great people who read and respond to Craig’s blogs to mention but rest assured you will find what you are looking for if you are ready….
Keep us updated
Hi My name is Nikita I’m from Western Australia
I know there hasn’t been any comments here sense November but I have decided to join in.
I have a serious addiction to soft drink so for the next 28 days I will only drink water and commit to exercising at least 30 mins per day hopefully this will kick start my New Year.