Update Time
Well Rockstars (you know you are), today is the last day of our twenty-eight day kick-start cyber-program. That means it’s time for those of you who put up your hand a month ago to send in your final report and let us know how you went. Now, I know some of you had a few speed humps along the way but I encourage you to send us an update nonetheless. Sometimes, sharing our experiences and feelings (good or bad) can be a catalyst for lasting change moving forward. Of course, it’s all completely optional so I’ll leave it up to you. 
MBE
Also, today a group of us are heading off to Wilson’s Prom for our MBE program. I have a feeling we may get wet arses, soggy socks, minimal sleep, the occasional blister and possibly a little hypothermia. And I can’t wait!!!
Leave your final updates below and I’ll sign off today with one of my favourite George Bernard Shaw quotes:
“ Life isn’t about finding yourself. Life is about creating yourself.”
Have a great weekend everyone. xx
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Nothing to report on my 28 day challenge, but just wishing you and the participants have a great MBE at the Prom. Take lots of warm clothes, I think you’ll need them. Might be time for some long pants Craig.
Lost some more kilos without really trying, simply reducing the food and a little exercise. What that has changed is the belief that it is not always harder to lose weight when you older. There may be evidence to support that, but I don’t think that is always 100% true. It’s good to be in lower sized clothes especially.
This week I lost 2 lbs. The 0.5 lb gain from last week plus the rest to keep it company
I’ve done a U-turn with regards to being active. Serious illness and other health issues aside, I’ve build up to doing between 9-10 km worth of cardio in 30-50 mins (depends on the equipment available and whether I’ve got the oomph). I’m making regular appointments with myself. It seems to be going something like this at the moment:
Week 1: PT session, 2 gym sessions and salsa for a bonus activity
Week 2: 3 gym sessions and salsa for a bonus activity
Although I’ve only been doing cardio this month, I haven’t been doing the same thing every session: anything from 1-3 pieces of cardio equipment; intervals, increased intensity levels, speed changes. I vary the length of time on each machine too. Some days I’ve done 25 mins, others I’ve gone up to about 55 mins.
The other 3 things I had in mind at the beginning fell by the wayside. I know it’s an excuse but life got hectic once I went back to work 2 weeks ago – full time job, studying anatomy and physiology (ouch, it is hurting my brain!), training/active living, working towards setting up my business, running a home and still trying to fine time for family and myself. I’m still working on getting myself into some kind of routine so that spontaneously combustion doesn’t occur, lol.
In 28 days I have waved goodbye to 8 lbs (approx 3.5 kgs). The original goal was 4 kg but you know what? I’m not sneezing at this result. I’m smiling at it. Girl got further than she would have done if there were no goals to aim for
Good on you Michael…..
Well my car is broken, but I am still getting up at 5am training every morning, and have maintained all my gyms classes that I teach of a night… and my fulltime job.
Feeling angry today but I am three mths out from the mud run and can now run 5km in less than 30 mins.. good for me as running is not my cardio strength…
Anyway on track and ANGER is a great motivator for me at the stage of NO RETURN.. im now determined again! YES …
kate
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.
Hi Craig,
I achieved one of my goals early on in the challenge (trainging 5 days a week), but the food one was elusive (losing 2kg). I can finally say I started to eat well this week & I only had one bad night eating a bag of lollies (little bag at least). I wanted to lose 2kg in the 28 days & I have lost .5kg. I’m happy about this & I will keep on going. The 28 day challenge has put me in good stead & provided the kick I needed, a big thankyou to you Craig.
Keep on keeping on is my motto & I will.
Enjoy your weekend with MBE.
My swimming has been a succes and a benifit.
The succes was that I achieved my goal in week three, this has brought about a lot of thinking on setting others goals in my life.
The benifit, I was struck down by an extreme case of Gastro on Sunday afternoon, all the ugliness that goes with it, I had.
I believe that because of my fitness I was able to recover fairly rapidly. Good enough to “comfortably” return to work yesterday without any signs or symptoms.
Today I am back firing on all cylinders.
My next goal is a short one.
Get packed “including the thermals”and going to MBE.
I did it! I did the last strength and stretching workout of my 28 day challenge today. I can already see a huge difference in my arm strength, and have adjusted a number of my exercises to add more weight. Best of all, I am actually (mostly) enjoying it! So my challenge to myself is going to be to make it though another month!
Woo hoo!
A less than successful effort from me.
Too many other things happening, including being unwell, and basically I’ve just been slack about following through – not enough committment.
However, I have registered to do the 10km in the Melb Marathon, so next week is the start of the next 28 days, with a new program and a rapidly diminishing time-frame in which to get prepared.
Lets see if I can commit better to Take 2!!
Thanks for all the inspirational stories! It was great reading.
wow 28 days went quickly! Didnt finish too strong this week-missed 2 out of my 6 exercise sessions this week , but overall did 22 from the 24 i aimed to get done. I originally said 30minutes but most days i did 45minutes. I can see a few more muscles and a bit less flab in my tummy but still working on my goal weight! Tried on a bikini the other day-definatley makes you want to put in the hard yards!!!!!!!!!!
Well the wheels fell off this last week as I finally succumbed to the lurgy that my kids have had … as did my husband. Just not well enough to train, or much else, except eldlessly blow my nose (yep killer tissue rash!). Foodwise things have been OK – my appetite has been off (understandably) – and I haven’t always been up to food preparation duties so some less than healthiest (but convenient) meals have happened. Overall, these past 4 weeks have probably happened at the worst time – but until it was my turn for the lurgy I held it together pretty well. At least I know once I’m back on my feet and get back into my groove it should all come back together again. I’ll give myself the weekend to recover some more … and then aim for a Monday start for my next 4 weeks. Have a great weeknd everyone!
Hi Amanda from Victoria here. My 28 day challenge was to cut out all processed sugars from my diet and I am rapt to say that I have done it. My skin has been great and I feel really good but the best thing about this is that I always believed that I was addicted to sugar and couldn’t go without but I have now proven this wrong!
I had many stressed/tired/bored/emotional moments over the last 28 days but I didn’t have to turn to chocolate etc to get through them.
My belief was false and I am now looking at other negative beliefs I have about myself and am looking forward to disproving them as well, beginning with my belief that I can’t run 10km. I have entered the 10k in the Melbourne Marathon and can’t wait to prove to myself that I can do it! Thanks for the kick up the behind Craig, this has been great for my self confidence and I feel there is no stopping me now.
OK, everything was going along really well for the last week. (can’t believe it’s a month already)
Except for yesterday. In my defence yesterday was not a normal day for me (& I didn’t have heaps of notice to prepare). However it could be in the future but I’m hoping not.
Yesterday
Had a primal breakfast at home but couldn’t finish it as the taxi arrived 5 mins early. 5:20am jump into a cab to the airport. Fly to Brisbane, as I’m not use to having a early half eaten breakfast I was hungry mid flight. There is only 1 breakfast option – cereal with milk & a breadroll (not primal). Ate the apple & OJ first, still hungry. So had to eat the cereal.
In back to back meetings in Brisbane except I had planned for 1 hour for lunch so I had time to found a salad bar.
1 hour ended up being 15 mins. Sigh …
So again with eating grains (this time a bun)
Flew back with Jetstar so was able to buy a pack of nuts (primal), got home at 8pm.
I have to fly to Brisbane again in 3 weeks so will be more prepared next time.
I really enjoyed the 28 day challenge, are we going to do this again???
Hi guys,
Well this is my last instalment and i am proud that ive gone the journey.
I set about learning something new every day that would help develop me as a person and create a better life for myself.
I wanted to learn more about my self Physically and i feel i have done that as i am now exercising at least 4 times a week, have lost nearly 4kg and i am eating a whole lot better with the vegies and the fruit being absorbed regularly. I have learnt that not only has exercise and eating well done wonders for my energy levels, my biceps and my beer belly but it has also allowed me a way of burning off steam, clearing the head and generally feeling better about myself.
Another goal was to stimulate myself Mentally (not sure whether i shoulda used the word stimulate) but anyway in this regard i set about trying to increase my knowledge by reading a variety of books on different subjects ranging from an australian history book, a surfers autobiography to a fitness magazine. I also wanted to learn from people and i have learnt that others are the best way of learning because everyone has their own story and their own experiences. So i made a concerted effort to ask lots of questions and become interested in things i never thought id be in to.
I also wanted to learn how to develop my Emotional side as well and this to me has been my biggest challenge over the 28 days. It hasnt been an easy month and i have been in an unfamiliar environment, with no real friends or family around and have come across a broad range of uncomfortable circumstances and situations. There has been moments when i have let things get the better of me but one of the most important things i have learnt from the past month is that moments pass and situations change and being able to stay positive, try and detatch from those things that bring you down and staying focused on what you want to achieve will pull you through those bad times.
My Spiritual side has been developing well over the last 6 months but i thought id take it to the next level over the last 28 days by buying a yoga kit to learn some relaxation techniques as well as trying to stretch my tight limbs. I googled some meditation techniques also which have benefited me in times of stress and i have reread parts of my favourite book ‘The Power of Now’.
All up i feel like i have developed as a person in the last 28 days and thanks to you Craig for the inspiration. I cant wait to get back into Melbourne next week (even though its freezing apparently) and see my family and friends because if there is one thing above all that i have learnt over the last 28 days its that they are the most important thing of all.
Cheers
Josh
I’ve done great with the walking plan, mixed results on eating healthier towards the end of the week plan. However, I have not totally gone overboard and have maintained some discipline at least. I can tell I’m getting in better physical shape from the daily exercise and am happy about that. Clothes are fitting better too.
Hope the MBE session is awesome for all!
Well, this was obviously the kick I needed. I sucked the big one for the first 3 weeks and that surprise/shame/challenge helped me get my head straight.
Have finally got a proper weights, stretching and running program and …am following it!
Thanks Craig: the ass-kicking was needed!
No excuses, I finally got serious on Wednesday and as a result have 2 core sessions instead of 12 completed.
I feel I let myself down, but that does not mean I will not continue with a new 28 day challenge for myself starting last Wednesday.
I’ve become more aware of my food and stress issues, I was hoping I’d be able to deal with them but I haven’t over the past 28 days. I know now what areas I have to concentrate on, writing everything down, making meal/snack plans so when I’m grabbing for food without thinking I have already chosen and organised what to grab and making a conscious effort to say no[find distractions] to myself/food when I don’t need it.
28 day challenge was a great idea, made me commit to writing something down and facing up to my issues, thanks.
Hi Craig,
Hope you have a great weekend!
For my 28 day challenge I achieved nothing – not a thing – didn’t even get started. Between the family being sick and then of course it was my turn – we share everything! – I didn’t get a chance. But one thing I did learn is I can start my own 28 day challenge when ever I want and I will, I won’t completely give up this time. Thanks for that realisation Craig.
Thx,
Jen F
Josh I didn’t participate in this challenge but reading your story really gave me positive energy on how to see my situations. Thank you. You expressed a really positive attitude.
Well I got there and for once not kicking & screaming…I did my 3 30 min lots of exercise (and a bit more)….not stopping here.
as soon as I stop listening to the crap that goes on in my head, the excuses stop Ï just do it….it’s stops becoming hard everything becomes easier & more relaxed again and so the domino effect goes…
Thanks Craig !!
cheers
mich
It was pretty tricky some days but I managed no biscuits or chocolate for the last 28 days. It was great to get it done and it feels good to have control over cravings.
Well done to all who completed their own 28day challenges.
well this week was a great one for me. I’ve really embraced eating to my nutriton plan. I’ve found myself in a much better mood, energetic and getting done the things that are important to me. I’ve drunk more water and was very pleased with my boot camp sessions. All round i’ve been able to notice that i just like myself way better when i take care of myself.
Lost the plot in week 4. Careened off track and couldnt refocus. Feel like I’m back at square one but giving it all another go again.
My final week went well, I feel like I’m starting to find a really good rhythm as far as sleep goes and balancing out sleep vs dancing and winning both ways.
Have a great weekend!
Alas, didn’t get to the finishing post on this one, but I am over the half way mark to the taxman at least. Normally I wouldn’t have even started the dreaded job until at least the end of September.
28 days went quickly. Will try and keep this going, it seems to be working quite well.
I did something positive about the junk in my basement this last month and it’s already thanking me! even though I didn’t find myself down there every day I can see the floor and there’s a load of weight falling off my shoulders!
I’ve also kept up with my running/jogging/waddling and adhered to my two-day rule of working out. (Never let more than two days go by without sweating!)
If I continue my challenge for another month, and my basement will REALLY shine. Let’s go!
Hi everyone,
I am alittle late with weekly 28 day update. Friday was a little hectic as I was off to my 1st MBE program at Wilson’s Prom.
Now for my update. In the past 2 weeks I have learned the most about me. I experienced my biggest (internal) shift. Wow what a feeling when I finally stepped out of my over-thinking mind and experienced new things. It makes such a difference.
BTW just returned from MBE, big thanks to Craig and all the Harper gang for an awesome inspiring weekend to experince.
Thank you for changing my life. The wisdom, confidence and heart you have shown to me is inspiring. Your influence on my life is immeasurable. The breadth of the skills and lessons you have taught will be amplified over my lifetime. Thanks again
A fantastic group of participants reinforcing that life is really good. To all my new MBE friends I look forward to staying in touch and growing together – with a few laughs of course and perhaps a little Zumba moves.
Enjoy your week.
Fi XXX
Hi Craig and all
Amazing how quickly a month goes by! Happy to report a total loss of 5.2kg for the month and feeling so much better. Still a way to go to get to where I want to be though I am slowly realising I will never be “there” as there will always be somewhere else I want to go. Nor am I finished just because the 28 days are up. Am raring to go with the next 28. See you then!
Thanks Craig for the 28 day challenge,
This week has finally seen me getting moving more and getting the backbone I needed to not give myself an excuse, because of the problems I am having at the moment, to make bad food choices. Its my life, I can only be there for my family and I cant allow it to affect me to the stage where it affects my health. My life, my choices!
Hospital visit last night with chest pains which luckily hasnt done any damage….a good enough reason to reaffirm my commitment to my weight loss and fitness. I lost a further 400 grams this week and hope to keep this going for the future.
I hope it wasnt too freezing on the Prom for you, but I grew up near there and I think its certainly one of the most beautiful places in the state…and the coldest at times!!
Hi Guys – just read all your comments – awesome. Well done. Thanks for being part of our little process. Now that you have those wheels turning, don’t let them stop.
x
Well while my friend Monica is heading south to join Craig and the others in “get wet arses, soggy socks, minimal sleep, the occasional blister and possibly a little hypothermia. And I can’t wait!!!” at the MBE for the weekend…. I had a day off…. so Monday morning report for me. The 28 day challenge was a good motivator….. I didnt reach my goal of increasing workout time… which is ok… because I maintained what I started at.. that was 3×30 mins workouts plus I have managed to get my husband to walk 3 times a week with me. Our office has introduced “pause exercises” twice a day.. which although sounds dorky to do stretches at your desk… you have no idea how much better you feel once you have done it. I have re-established my pedometer firmly affixed to my hip.. and will keep on moving!
Lorna
Unfortunately I only made it to Day 13 until I broke my challenge of no alcohol. II have no excuses other than, once again, a lack of commitment. I have made some small achievements which I am feeling better about, having a lot less alcohol overall and if I did have a drink having a maximum of 3 glasses in one night (rather than a whole bottle). I will start again and focus on small steps at a time. Loving the inspiration that I am finding here. Congratulations to those who did achieve their goals – well done!!
Hi all!
Can’t believe it has been 28 days already!!!! CRAZY! I also can’t believe what that means for me also – that I have exercised a ridiculous amount!
My goal was to exercise for at least 6 out of 7 days per week which I did, bar one week where I exercised for 5 out of 7 days unfortunately. I learnt a lot about myself during the entire process, including my need to REST and stretch. I’ve also found out that it really takes no time at all before increasing your fitness dramatically!
I finished off on the weekend with a hike up Mount Lofty (South Australia) and participating in a fun run yesterday.
I still have lots of goals to work towards, all which will require me to keep up this exercising pace.
So, thank you for giving me the kick start I need!!!
I am a little late with my update. Friday morning was spent dashing around to buy a new waterproof jacket for the MBE Weekend away.
My final installment is that I drank 2 litres of water all week and feel great that I actually stuck to what I said I was going to do.
So now as I go to grab my berrilicious Tupperware Bottle to fill it up, I want to wish you all well.
The 28 days seem to have flown by.
I’m happy to say that although I may not always get in 4 days of exercise in a week, it’s become a part of my life and I haven’t gone below 3 days a week since the first week.
The meal plan is a bit hit and miss, but still working on it. Again I seem to stick to it more often than not, so I feel I’ve made quite a lot of progress in 28 days.
I definitely plan to continue because I want to change for life, not just for a month.
Dawn
Hi Craig
I didn’t see how you went with your stretching commitment. How about an update from you too? I also had a stretching commitment which I was able to successfully complete each and every day up until last week. There were 2 days that I did not stretch so I have not been able to fulfil my commitment. On the positive side though, my back is certainly feeling better and so I will now continue with the stretching. I definitely want and need a stronger lower back.
Well done to everyone who completed the 28 days, regardless of the outcome.
All worked, the group effort helped me to confirm my decision , Not eat after the evening dinner. To do this I ate more fully , with more protein,Only on two occasions, when out with a group, i ate a little supper to be polite.
Weight is the same, but i am at goal weight anyway. It was a habit creeping up on me ,to nibble into the evening, and now I am overcoming that.
It is not easy to fight the body’s urges, after a while they can be put aside, and you realise that it was just indulgence.
Helen
Had a seriously hard time in the last week heading up to the MBE. Think I got 4 days out of 7 done and dusted… and tho a lil sore after a serious session with Christian on the beach, I did have a gr8 start to the week with getting out for a 2hour walk today. The sun may not shine tmoro – who cares? Like I told my sister when I arrived home, ‘I’v learned to walk in the rain’.
I just wanted to update you all. I had a major turnaround this week in my thinking (back to where I was thank goodness) and in my attitude.
The 28 day challenge for me wasnt successful so much during it, but I think its helped bring about the change I see in myself this week and I have great confidence I can now go on from here. This week at my WW weigh in I finally weighed under 100kg, I hit my 25kg goal and my 20% weight loss goal. All in one hit. If thats not motivation enough to go on and keep this happening as a change for life..I dont know what is…thanks Craig for your inspirational posts each week!
I never got back into the swing of my initial goal (PT exercises) due to throwing out my back early on. It’s just now starting to feel normal (and by normal I mean the regular level of annoying backpain vs. shooting pains).
On the other hand, since I wasn’t working, I went to visit an old friend out of state and we discussed reprising our old weight-loss buddy roles. We started today. This will require me to add in exercise to my routine to offset my caloric intake, so I will roll those exercises back in. We were very successful the first time we did this together (long distance), and we are both tracking our progress.