The Doing Project: Day 4


Well, you Guys are amazing. I’m loving the conversations, the advice and the encouragement that’s constantly streaming through via the comments. So interesting, entertaining and funny! How much easier is it to do stuff with friends? As I’ve said many times, hang out with people who will drag you up, not down. I’m also loving the honesty and humanity that’s coming through with some of the feedback…

Quote of the Day:

“I have a headache and a massive urge to strangle Harps.” (Tracey).

Gulp. (sweat).


Three days into the Doing Project and it seems that the reality stick has well and truly smashed a few of us over the head. Who knew that a single day without our routine fluid intake could generate such a response? Both psychological and physiological. And, dare I say, emotional? Caffeine withdrawal is a bitch isn’t it? Headache anyone? Grumpiness anyone? Jitters anyone? You know that both caffeine and sugar are addictive stimulants right?

Just saying.


So Team, what have the first three days taught you? What have you learned about… you? Has there been any kind of shift? Realisation? Awareness? Light bulb moment? Are the wheels of change turning on any level? If so, how? Let us know the what, why and how. Also, let us know what you might do about it.

Remember, this seven-day group adventure is designed to be a catalyst. It’s not ‘the story’ but rather, the introduction. It’s your job to write the story. What we’re doing here is nothing more than a starting point for bigger, better and more permanent things in your world.

Well, that’s the intention.

Big Picture

While I’m interested in what you do over the seven days, I’m way more interested in what you do once the dust has settled and we’re a few weeks (months) down the track. Life is not a week. Or a seven-day project. Use this time to listen to what your inner voice (wisdom) is telling you. Also, listen to what your body is telling you. I know for a fact that – when it comes to the physical stuff – some of you have been putting shit off for far too long. As I shared with you recently, you’re always being spoken to, the question is: are you paying attention?

*Takes off coach’s hat and changes tone of voice.

Free Stuff

Hey TraceyPH! Congrats, you’ve scored yourself an Everlast pack just for being part of the Doing Project. Easy peasy. Good for you. And to FranM, Laura (4.36pm), Tracey (ftkelly) and Soph E, get in contact with Johnnie and he will send you some me-dot-com freebies. So there.

Challenge Four: 15 minute Walk, Jog, Run

Today’s challenge requires you to make two initial decisions: (1) which activity or combination of activities will you do and (2) the appropriate intensity at which you will complete your chosen task. Taking into account the fact that we’re all different (fitness, age, health, medical issues, training history), it would be irresponsible and inappropriate for me to set a non-negotiable, inflexible exercise challenge. One program would be perfect for some, too easy for some and dangerous for others. With that in mind, today’s task provides you with plenty of flexibility as to how you spend your fifteen minutes.

So, day four of the Doing Project requires you to walk, jog or run. Simple. My only (other) request today is that you work at a level that is somewhere between moderate and hard on YOUR intensity scale. Of course, one person’s gentle stroll will be the equivalent of another person’s uphill run into the wind. It’s all about you. You can complete this task indoors or outdoors. On a treadmill or a running track. Slow or fast. With music or without. Alone or with a friend. Through a forest or suburbia. Barefoot or not. In soft sand or on a concrete path. Uphill or down. With additional weight or without. Naked or clothed.

If you’re at the gym, maybe avoid the naked.

Some of you might want to try a combo (walk, jog). Kind of like McDonalds but healthier. If you haven’t jogged or run since the nineties, you might want to try a very slow gallop mixed in with some walking. Even for ten or twenty seconds. You might surprise yourself. My dad is seventy-two and he introduced some running into his walking program at seventy! For some of you, a fifteen second jog followed by a forty-five second walk (x 15) might be a reasonable place to start. Anyway, you’ll figure it out. Listen to your body.

As always, if you’re unsure, always go the safe option. If you consider this activity to be a health risk for you, avoid it altogether. Of course, this program is not a personal exercise prescription.

* You can also follow what people are saying about the Doing Project on Twitter at #doingproject.

If you liked this article, subscribe to my blog and receive my FREE eBook. Click here: I want a FREE eBook. If you’re interested in having me work with your organisation you can contact me here.

{ 227 comments… read them below or add one }

Craig January 19, 2012 at 9:03 pm

Hey! To all of you who didn’t quite make it through the ‘water’ challenge (Day 3) but reported in anyway, THANKS. I (we) appreciate your honesty and integrity. You have my total respect. Transformation is always about peaks and troughs and this week is no different. :)


Heather 66 January 19, 2012 at 9:12 pm

I run daily, i will run up hills tomorrow ( after my coffee). I drink water, i exercise, i find quiet time – maybe my ‘weakness’ is emotional stuff? Getting worried about days 5,6 and 7. – day 4 piece of cake :)


Jayber January 19, 2012 at 9:14 pm

okay- I have been in action, just haven’t reported back today or yesterday. Yesterday- 15 minutes silence- well, silence was everywhere- except in my brain, ummm, until I fell asleep (yes, really). I made it through today with only water, and at the end of the day am thinking, I really haven’t drunk much water and I must have a lot of absent minded cuppas along the way- the number of times I was procrasinating, or whatever that I reached for a coffee mug today- gosh. Tomorrow the 15 min walk/ jog will be no worries- the worry with be with the idea of moderate/ hard intensity level- I was uncomfortable reading those words. But, I am still up for the challenge.


TrailRunner January 19, 2012 at 9:38 pm

Yaay! A challenge I am capable of doing….just before the start of the Tour Down Under Challenge Ride (I figure the cramps wont let me do it after the ride) – Enjoy everyone! :-)


Jen Stas January 19, 2012 at 9:49 pm

flunked the no coffee no green tea challenge
very hard to say no
but no softdrink or juice or alcohol yeepeee!!!


Elad January 19, 2012 at 9:58 pm

I wasnt going to look tonight, just checking day 3s comments, but you are here extra early.! I already tready for 30 mins every morning, after my coffee! I ‘up ‘ the speed/incline to suit the music. I have just started adding a jog. This challenge is already done in my mind and my shoes are ready for the ‘doing’ . I’m not ready to ditch the coffee yet, but I know I will quite happily repeat the stairs & quiet time each day. I think the main thing I have learnt so far is – if I really want to do it, I will, if I think I should, I probably wont. Just doing a challenge is a huge step for me, but I want to!


ratbag January 19, 2012 at 10:04 pm

Today I could have caved as usual – but there was something egging me on from within – ‘you are going to have to stick to this Deb’. Just tell the brain it ain’t getting a chai latte today – BIG DEAL. But it was more than that. It was about me ‘sticking to something’, being honest with myself and finally doing something different ‘ just for a change’. I did learn something today. Thanks

I finished my day with a 60 minute mountain walk i.e. treadmill racked up at the highest incline @ 7.2 klm/hour and burnt 1100 calories. I’ll do that again for Day Four, no short cuts here – I am on a roll and I am listening to something more powerful from within.


Suu January 19, 2012 at 10:06 pm

Well well well…. Running on crutches would see me back in hospital and my doctor ripping out my new hip and probably not giving me a new one until I grow a brain!
So… I’m going to the physio pool in the morning and will give it a go there.
Pushing a bit harder every day.


ange January 19, 2012 at 10:13 pm

YAY! thank you!!!! was a bit scared to see what is was going to be!

oh and my water challenge ~ DONE! i did it i did it!!!! :)


Tiff - SA January 19, 2012 at 10:59 pm

I’m actually excited now to get up a bit earlier to do this challenge and I’m pumped now to create my own daily challenges, once this 7 day task is over. Even though I go to the gym I tend to stick to alot of the same routines so if I can add another fifteen minutes of something new each day, that’s an extra fifteen minutes I wasn’t doing before and that’s gotta be a good thing.


Mary Ann January 19, 2012 at 11:36 pm

Shall be pumping it out with Miss Losing It on the morrow!
I have just returned from Melbourne and I spent some time with a psychologist today and worked on my inability to be quiet. He even gave me a cd or two to use over the next two weeks.
We worked on my eating issues further and blocked out a path forward for the next two weeks until I see him again.
Over the break I have discovered that I need to take some control back in my life, cause I over work SO I have set the boundaries with my staff and defined my starting and ending times via an email (gutless I know but it was a start) setting out my schedule. I am determined to be consistent so that they understand that I am serious about what I need so that I can better assist them.
Glad I have the time to start developing some good habits before I go back to work, much thanks. :-)


Losing It January 20, 2012 at 9:13 am

You go girlfriend! Boundaries keep everyone safe.


Mary Ann January 20, 2012 at 12:51 pm

Thanks Losing It SO we need to talk! LMAO


JaneO January 19, 2012 at 11:42 pm

Craig, does hours of walking and chasing kids around Healesville Sanctuary tomorrow (Friday) count? I hope so :-)


TSC January 19, 2012 at 11:51 pm

Done – this is part of my routine anyway so today wasn’t as much of a challenge compared to yesterday (might try and see if I can last a bit longer without coffee just to see how it goes).


Kymberly January 20, 2012 at 12:28 am

Done. I’m a chronic stroller, so medium -> hard was light jogging, in 3-5 minute bursts.

This was fascinatingly easy after yesterday’s 24 challenge of only water to drink. I didn’t think I drank so many different things, but juice, a morning coffee, and multiple teas (black / milk / herbal / fruit) seem to have thoroughly insinuated themselves into my routine. I cut out the sugar laden fizzy/cordial crap years ago, but am reluctant to give up my teas…

Physiological challenges come with psychological overhead – learning to deal with pain caused by moving (chronic illness). Day 2′s 15 minutes of meditation did help calm some of the screaming nerve endings, so I’ve kept it as part of a ‘cool down’ after any sustained movement.


danalyst January 20, 2012 at 2:16 am

There’s a hill nearby. A steep hill. I bet the view is great…


Eleanor January 20, 2012 at 4:08 am

Yes!! Was so happy to open up my email and find I had already unknowingly completed today’s task! A two hour round trip running, winding up into the hills to the Hollywood sign and home again! Smashing life today :)


Olga January 20, 2012 at 4:25 am

Done, I guess. Had to replace jogging with skipping rope. Not the same, but I wish it was the right season outside.


Patricia - Spiritual Journey Of A Lightworker January 20, 2012 at 4:28 am

Craig, you picked a perfect day for me to take a walk, maybe a little jog if I am not too winded from the hills, in my neighborhood. I love where I live. I am not far from downtown Hot Springs, Arkansas but out my kitchen window in the distance is a small mountain. I live up on the top of a hill which means that any direction that my walk takes I have a hill to climb back up to get home. It is getting to 61 degrees F. which is just right for a walk outside.

Craig, thank you for starting this challenge week just when I made my decision to get more active in my daily life. You are right that this isn’t just for one week. Last night my 3rd 5 minute session of stair stepping, my calves were so sore that I had to make myself keep doing it. Thank you. I have never been as inactive as I have been the last 3 years. Have a glorious day everybody. I feel for those of you who are walking in the Australian heat. Our Winter so far in the southern U. S. has been cold one day and mild like today the next.


Helen January 20, 2012 at 8:22 pm

Hi Patricia
where you live, sounds lovely!!
- fortuntately not overly hot to manage the challenge in Brisbane, Queensland today.


Chris Coutts January 20, 2012 at 6:08 am

Heading to the gym this afternoon. We’re gonna be halfway done once today is over!


Nicola NZ January 20, 2012 at 6:11 am

Challenge accepted and beaten!! I checked this just as I got out of bed to go to the gym before work and am glad I did. I managed 15 minutes of running in 3 sets (walking in between cause my fitness isnt quite up to running for 15mins straight). It felt good but I am sure I am going to be sore tomorrow. Thanks again Craig and go hard everyone!!


Patricia - Spiritual Journey Of A Lightworker January 20, 2012 at 6:12 am

Just got back from my 15 minute walk. Up and down 2 hills with my sore calf muscles was not easy and I did it.


Laura January 20, 2012 at 6:22 am

Yay, at the moment I run every second day and today is a running day. I will try to crank up the speed a bit. Am also going to have another water only day today, and the next day, and the next day….


Heather January 20, 2012 at 6:24 am

walk, run or jog! For someone who used to do aerobics, I don’t like running much, but I said yesterday I would get up early and check emails and here I am….sweating after completing challenge 4! So I’m a bit late for work…I alternated walking and jogging with a sprint halfway and I feel good. Definitely looking forward to my morning coffee and my jasmine tea which I can have after 8am this morning to complete challenge 3.
Lesson for today: deal with the hard/difficult stuff first and the rest of the day will be a breeze :-)


Buzz71 January 20, 2012 at 6:36 am

Great subject .. I gave myself a challenge to get out there and walk every morning … I’ve set the goal of 1000km in 2012. 45.5km down so far, just slightly behind pace! Its a great motivator I try and do 3km every morning. Great way to start the day with the dawn. Anyone else up for the challenge?


Deborah January 20, 2012 at 6:56 am

Ahhh, coffee… how do I love thee???? Let me count the ways!
Went for a walk this morning. I didn’t push myself, as with the first challenge! I’m still counting myself in.
What have I learnt so far?
I REALLY like coffee
I want to practice meditation
Walking every day is good for me
I could do more if I really tried
Still scared of the next day’s challenge…


Kayley January 20, 2012 at 7:47 am

Hi Deborah,
Can relate to all that you have learnt…ticked all the boxes!
Goodluck for the rest of the project!
K :)


kirsty January 20, 2012 at 7:07 am

Learning to run……. I am a runner I am a runner I am a runner
Say it & believe it & it will happen – right?


John pG January 20, 2012 at 7:14 am

Booked to do the run at gym tonight, of the four challenges thus far hardest was the 15min “quiet time” for me……..need to “unplug” the brain somehow :)


Lil January 20, 2012 at 7:26 am

The most frightening symptom of no caffeine was the tiredness and the inability to concentrate. I was useless at work.
I am also amazed that i survived yesterday without just one cup of coffee, but i did it!! Went to bed with a splitting headache and tossed and turned all night,
Todays will be fun, I have recently commenced the run/walk thing so will push myself to do a full 15s jog


Posy January 20, 2012 at 7:27 am

Made it through yesterday with a huge headache…so happy I could do it. Done the walk/jog today too. Loving these challenges. Feeling so inspired! Thanks Craig


Ali Lewis January 20, 2012 at 7:28 am

Done before I even read the task :) loving this project, thanks Craig :)


Symone January 20, 2012 at 7:29 am

No problemo! I usually interval run/walk anyway, but given this is a challenge, I will up the ante and increase run / decrease walk time so it’s out of my comfort zone. Will check in again tonight once completed (just in case current morning enthusiasm wanes as the day progresses).

Good luck fellow Harpees!



Kate, Central Coast January 20, 2012 at 7:31 am

Whoo easy as.. Done… Not sure if I still qualify in this challenge as I failed the water test… let me know as I wont keep going if I am already out of it…


Sue (Jacksmum January 20, 2012 at 7:32 am

LOL I can relate to Tracey as I woke up with a headache too – think I’ve got too much blood in my alcohol system!

You must be a mind reader Craig as since just before Christmas I’ve planned, promised and procrastinated about getting back on the treadmill so looks like today is the day. Hopefully the last 3 days will become a regular part of my routine (well day 2 & 3 anyway – I’m trying to forget the stairs!)

Sue xxx


Tania January 20, 2012 at 7:36 am

All done. Did 20mins on exercise bike (nursing dodgy knee a little). Love my interval trainer app I downloaded for my phone, so did the 45/15sec intervals. Squeezed in some upper body stuff on the verandah, hung out load of washing, cleaned up kitchen, sorted desk and must run to shower, breakkie & work….actually love having energy in the mornings & think I can blame the “focus on health” new years goal that pointed me to this website and this challenge in the first place. Must be all part of the bigger plan or something (or just part of realising I couldn’t afford a new wardrobe if I kept gaining weight – damn reality!) Anyway, I’m really loving the challenge week, it’s having a great effect on getting my head in the right space. Have a great day everyone.


Little Princess January 20, 2012 at 7:38 am

Water challenge done.


Mary Ann January 20, 2012 at 7:44 am

Morning y’all!
Miss Losing It and I carved up the pavement this morning and cut 10mins off our 5.5k walk.
Have a great day everyone :-)


Lu January 20, 2012 at 7:48 am

I enjoyed this challenge with my dogs first thing this morning. They loved the walk/run/gallop too though I did worry that I looked a bit dorky adding the skipping intervals for 1 min. I’m trying to burn fat and I’ve read somewhere that works better. I’ve never liked too much jingle jangle! And on self-awareness, I was surprised how addicted I am to caffeine and teas – all variety of teas from China Jasmine, ginger, spearmint etc. No coffee was BAD. But no teas was hard too!!


Kayley January 20, 2012 at 7:55 am

Read your “task” at 4.30am and went back to sleep with a smile on my face knowing that day 4 was going to be an ok day. Will venture out at lunch instead of staying indoors which will kill two birds….vit D and the task to do.
What have I learnt….that I seriously need to listen to my body and it’s not ok anymore to have really sore knees and feet for carrying around too much weight (learnt that on the stair challenge).
I also learnt that I may not be the stresshead/overthinker that I thought I was cos day 2 was such a wonderful experience that I plan on doing now everyday….to keep me grounded, calm and relaxed.
Hands up if you’re a junkie like me? I never realised how much I would miss coffee until it was taken away. The feelings were intense. I don’t plan on giving up completely and going cold turkey but I do plan on cutting back…maybe one day I can kick the habbit.
But the biggest thing that I have learnt so far is that I can stick to something and not quit. I can finish something that I have started and I intend on seeing this out as the start to something much bigger.
Thanks Craig and everyone for travelling along this insane path and for the laughs that it has brought.


Kayley January 20, 2012 at 1:23 pm

Not really a Vit D day in sunny Melbourne but walk done :) Bring on Day 5 (I can’t believe I’m still here!!).


Little Princess January 20, 2012 at 7:56 am

I dont drink any sugary drinks including juices, have 1 coffee and lots of tea a day. But as I sip my morning cuppa and enjoy the ritual of doing nothing I realise my addiction is the milk, the creaminess and all other things attached that, as well as the fat.
Thank you master.


Cranky January 20, 2012 at 7:59 am

Great – lets see if I can run/wlkl/crawl this headache out – definitely water again today!


M@ January 20, 2012 at 8:02 am

Woo-Hoo!! another quick win! On Monday (as part of my ‘fresh start’) I started getting off the train a stop early and walking the rest of the way to work – an easy 15 mins. So I’d done this one before I read it.

BTW – still doing 3×5 minute stairs each day and drinking 3 litres of water (and water only) -coupling that with my low-carb diet and tons of raw and leafy green veggies….and it’s had an astounding impact.

If I had known this process was this simple, I’d have done it years ago.

Actually, I probably wouldn’t have. Simple isn’t the same as easy, and I don’t think I was really ready for this until now. Mentally.


Susie January 20, 2012 at 8:08 am

Done…..ramped up my daily walk with the hounds and will do a session on the bike later.


Marie Parr January 20, 2012 at 8:10 am

This is a good day, sort of. Cause running I like and I can do (so much a ran myself to a stress fracture last year this time!). I will do my running at lunch time today at the fabuolous The Tan! One might see some extrodinarily fit and beautiful people there too. If you want to feel like a slow, useless & super unfit runner The Tan is the place to run! *lol* I will also embark on the Day 3 chaleenge again today – Today is also No Coffee day! Only water (which is fine as I mainly only drink water but ahh.. that 10.30 coffee will be sorely missed. And I will get a headache. But…. the run will probably take care of the headache. Release some dopamine and endorphins. Woohoo! :-)


Maureen January 20, 2012 at 8:11 am

Day #4 Done!… Enjoyed a beautiful 45 minute walk (a little jogging) on a sunny afternoon in Atlanta. Without this project I would of found a million things to do besides take an uplifting walk. Await day #5


Let's go for it! January 20, 2012 at 8:11 am

I managed to drive past my favourite coffee shop this morning and was just patting myself on the back – I made it 24 hors without my java, diet cooldrink and green tea. I have started the 15 minutes of exercising and for me, any steps are tough ones! My squash game definitely could benefit from me being fitter. I have a suggestion – I bought a mini trampoline and “jog” on that. I have found that much easier on my knees. So, today, I ache eaqually badly everywhere – I will work through the pain as it’s worth it!


StaceyW January 20, 2012 at 8:14 am

Craig, I have your book and have been getting your daily insights (emails) for a few years. Despite all of your great advice, my internal dialogue has always been “so I’m carrying 20 extra kilos but I’ve just had a couple of babies”……..A is now 5 and C is now 4. I realised if I didn’t make some changes I would still be overweight at their 21st’s!! 2 weeks ago I stopped walking on the treadmill when I could be bothered (about twice a month) and started the walk for a minute, jog for a minute for 30 minutes with the heart ripping sprint for a minute at the end EVERY SINGLE DAY. The change in my body shape in just 2 weeks has been unbelievable. I have been getting comments from everyone. As I ramp up the tready to 10k/p/h for my last 1 min sprint I say over and over “no pain, no change”. You always say “get out of your comfort zone”. Well, I’m out and your Very Important Doing Project is just confirming what I have finally realised. Get off my arse, stop procrastinating and just DO SOMETHING!!!! Off to Bali tmw. Can’t wait to read all the funny posts on my return.


wendy January 20, 2012 at 8:03 pm

Good on you Stacey! You go girl!!!! You make me wanna do that too. I just gotta do it…….


Helen January 20, 2012 at 8:31 pm

Stacey – that’s brilliant! great results in such a short time – sounds very do-able, so must “do”! Happy travels to Bali.
(hope you have access to get the rest of you challenges?)


Claudia January 20, 2012 at 8:15 am

I’m feeling pretty motivated to go through the 7 days challenge. I’m watching my diet, doing exercise, did pretty well on my “water ” challenge however this has happen before with me. I feel pretty motivated to start things and then I gave up, why? not sure. I have lost heaps of weight and got pretty fit after my second child was born. For many reasons or “excuses” put on the weight back again. What’s wrong with me?
I hope I will get pass this 7 days challenge and will stick to a health diet and exercise routine :) Craig any advises ?


Brenda January 20, 2012 at 8:22 am

Yes! This one I can do!

As a personal trainer I love getting clients who tell me that they “can’t” run! It is amazing that once you show someone how to just pace themselves and take it in small steps how suddenly they find running easy. And then they actually start to enjoy it! From “I can’t run” to running half marathons! Love it :)


RoxbyMum January 20, 2012 at 7:37 pm

Brenda, can you explain the pain down the front of both shins? Is that shin splints?…. Is there a way to stop it from happening? I have been walking most days for a year, usually 7.5kms. Tried adding jogging, but the pain in the front of both shins stops me. Would love to be able to jog / run eventually. Any suggestions? Thanks.


Margie d January 20, 2012 at 8:30 am

Completed day 3. Easy for me as not a big caffiene drinker. Will comlpete day 4 over the weekend, then that’s it for me. Not at work next week and no access to email. So days 5-7 will be done the following week.
Good luck to everyone else. Keep up the good work…


Linda January 20, 2012 at 8:31 am

I am recovering from a broken wrist (fell over while running) and haven’t decided whether I want to run outside any more (may still do it on a treadmill). The gym was not on my schedule for today so I did a fast hilly walk with a couple of jogging intervals so you never know I may get back into the running. I agree with John pG I have found the 15 mins quiet time the hardest so far.


Adam January 20, 2012 at 8:38 am

I decided to try a jog – I have NEVER jogged. So anyway, jogged until my thighs (front and outside of) got super itchy and I couldnt stand it and had to stop to scratch them (must have been the blood pumping to places it dont normally go ;-) ) Anyway, after scratching myself like a mad man, i broke into a fast walk and then picked up a jog again and plodded through the next bout of itchy thighs. After doing this for 15 minutes I had to walk out the itchyness so i walked another 20 minutes to calm them down (and my heart). That was part of your wicked plan right CH?

I am digging the idea of committing to doing something each day, and i have learnt through this exercise that if i commit to doing something, and i do it first thing in the day then i start the day having successfully achieved something – gives me a warm inner glow (and a touch of confidence that i am heading in the right direction)!


Lisa in NZ January 20, 2012 at 8:40 am

Damn! – this one was bit hard today with a sore butt from a bike ride yesterday!
But done and dusted and feeling a bit better for it!
Good luck everyone


Simon T January 20, 2012 at 8:45 am



Carolyn January 20, 2012 at 8:46 am

Feeling pretty smug right about now – was back from my run before reading your post :-)

BTW – yesterday went down in my books as a big fail. Wow – the power of caffeine and alcohol!


Nicklearse January 20, 2012 at 8:48 am

Ooooooiiiii – day 3 – tough…..somebody get me a coffee!!! None the less done, with a struggle…!!

Day 4 check! 5k in 21.27 – solid! giddy up……


Elise January 20, 2012 at 8:48 am

Already done! Out the door and on the road by 5:30. Threw in some hills too!


Sandy Fishwick January 20, 2012 at 9:01 am

Question “How come I can do the 7days challenge quite happily when Craig asked me to and yet I don’t have any desire to help myself the rest of the time”?


Carolynne January 20, 2012 at 9:01 am

So far – OK … each challenge has fitted into what I do ..although I admit I had had my morning coffee before I read the challenge .. no worries in just drinking water for the rest of the day.
I agree with @Heather66 maybe it is the ‘emotional / social’ area that will pose my challenges. I am still working on ensuring this is all ‘second nature’ .. that it happens as part of my normal routine … and i have been working on that for months!!


Losing It January 20, 2012 at 9:09 am

Great Walk today with Mary Ann. Thanks Darl. Did the walk jog thing around the cemetery block when I got home. Usually it takes 20 minutes to walk at a moderateish pace but… with jog, run, walk I did it in 12 minutes and walked the back yard for the last three to cool down. I am pumped. Thanks Craig


Fiona January 20, 2012 at 9:21 am

Done – and EARLY today!! Still think the “quiet time” was the hardest :) , but getting active is a challenge in itself. Happy Friday all!


Karen January 20, 2012 at 9:22 am

Day 4 completed – moved from slow shuffle to medium shuffle – I can do this I can do this I can do this


PandoraBeHr January 20, 2012 at 9:28 am

Okay – I have done this already today! Yay. 30 minute walk to work and then a 30 minute interval run with a workmate.

Still struggling with the only water challenge from yesterday – I can’t wait for 10.32 am when I can officially have a coffee.


Leonie January 20, 2012 at 9:29 am

Done….. walk…..jog……run….suck in air …WALK ……Hope nobody I know was watching !


FranM January 20, 2012 at 9:30 am

Didn’t hang around for my licorice tea after midnight – another cup of hot water & bed. Really enjoyed a coffee this morning, though!

Have done today’s task already – no stress for the rest of the day (from this challenge, anyway)

Thanks again, Craig! Keep telling myself to do a quick jog/run in the mornings, but never do – amazing how I stop myself from doing something so easy…. will have more difficulty convincing myself it’s too hard now.


Gennie January 20, 2012 at 9:33 am

15 minute run done. only water consumed yesterday, drinking more than usual was my challenge, think i did, felt like i had an ocean sloshing around inside me.


Wendy January 20, 2012 at 9:44 am

You’re not called a motivational speaker for nothing! I got up early this morning to read todays challenge, so I speed walked (starting a new sports craze, I am) to the supermarket instead of driving. Then lugged my shopping back with a less- than- speedy walk. But thank you for getting my ‘A’ into gear. I used to get up early to exercise for a few months last year, but then all the usual excuses kicked in. I’m hoping to instill each of this weeks challenges into my daily routine for the rest of time. (HUGE commitment there!) But you have shown us how the small things can make a big difference with the challenges so far.


Alicia_J January 20, 2012 at 9:48 am

CRAIG you keep reading my mind!! I went to bed last night with a goal of including more walking in my life. I am a 3x10km per week runner, but don’t walk much at all and I think this is contributing to injuries /. slower recovery time. So this morning I walked 35min to gym instead of bike or tram. Just got home and read the email. YUSS what a great way to start the day feeling like I have accomplished a challenge already :)


Paulina January 20, 2012 at 10:00 am

Have to do day 3 & 4 together! Caught up in other stuff yesterday and didn’t look at my emails. Let you know how I go!


Shelley January 20, 2012 at 10:02 am

Despite waking up with a blinding headache (almost got up at midnight and had a cup of tea but made myself go the full 24 hours) forced myself to get up and take my four legged friend for her morning walk, try to keep up a fast pace so was relieved when I opened the email and discover that I had done today’s challenge. Have however started walking up the stairs at work at morning tea so will continue with that.


Renae January 20, 2012 at 10:08 am

done my 15min run, I too found the quiet time the hardest so far, seem to have trouble switching my brain off.


Romy January 20, 2012 at 10:09 am

Did this challenge at the gym this morning even before reading this post! No running allowed for me, but 15min all out on the elliptical trainer instead. Tick number 4! :)


Mel January 20, 2012 at 10:12 am

Day 3 challenge done. What I noticed………………
1) I am addicted to caffine, 2 drinks a day is all it takes and had headache, crankiness in full swing by 6pm. I went for dinner with the girls & reached for chococate tart for desert in the hope of curbing the pain……. it wasn’t a conscious decision at the time but this morning it seems to be what I did. SO I have been thinking about how many things I consume during the day without a thought of the consequences on my body and what impact that has on the choices of my kids. Up until now it has been ‘well if I can buy it in the shops (not take-away) it can’t be too bad in moderation.’ Time for a rethink and investigation and most importantly conscious chosing of what I put in my mouth.
2) Struggled with the meditation and taking time for that. I find me time to exercise & my kids understand that (they are 8 & 11) but to sit quietly. I didn’t want to ask them to leave me in peace or think I deserved to ask. Where else does this happen in my life???

Now onto day 4, shouldn’t be a big issue so will report in later.

Thanks Craig you have given me some things to consider and make plans with.
To everyone participating, thanks for your honesty it helps others.
Have a great day


Mazz (Mildura VIC) January 20, 2012 at 10:33 am

How true about the parenting, and time out to do “nothing” I feel your pain… I had a rule, but I broke it, so how can I expect my kids to abide by it – that Mum meditates from 5.30-630 in the morning… I broke the rule and now struggle to get our of bed before 6am – so how can I meditate and do my yoga in 1/2 hour… right – Monday morning Mummy starts this rule again!!


Helen January 20, 2012 at 8:43 pm

Hi Mel
I have a friend who is a teacher. Her young pupils are introduced to yoga and meditation.
There’s no reason you couldn’t do yoga (kids love it and are so flexible, they’ll try and ‘outdo your efforts’) and also quiet time/meditation WITH the kids – maybe start with a shorter time, and perhaps a download a guided meditation….


suezeek January 20, 2012 at 10:14 am

forgot to post yesterday – so today is a double whammy – done and done! breezing through this yeah for me!


Paul N January 20, 2012 at 10:20 am



Mazz (Mildura VIC) January 20, 2012 at 10:27 am

well coffee/tea avoidance yesterday – TICK

However how was I going to do my 15 minutes of exercise… I slept in this morning because I allowed myself to become stressed yesterday, and needed the extra 1/2 hour… so I wore my flat shoes to work today and we POWER WALKED (well we were both puffing) to and from the coffee shop… and so far to help relieve additional stress today I have already done 2 sets of stairs at work – causing a few giggles from two ladies I ran into on the stairs – but I’m in it to win it!! *not the goods, the challenge of making daily improvements to my self*

so as the day warms up in Mildura to its expected top of 36 (in the shade of course) I can relax in the comfort of knowing that Day 4 challenge is done!! but am definately repeating Days 1 & 2 throughout as well!!

Thanks Craig for the inspiration to “Decide-Commit-Do-Finish-Grow-Repeat”


cangelini January 20, 2012 at 10:35 am

Bummer! Didn’t make time for Day 4 of 15 minutes of anything. If doing cosmetic work at my listing (I am a REALTOR), then I certainly got my workout….otherwise, I will continue onto Day 5.


Edith January 20, 2012 at 10:40 am

Done. No missing the coffee tongue and breath! No headache, tremors or other withdrawal symptoms! Fancy that? Did have to consciously fill the water glass and not automatically flick the jug on for the coffee. Well so far, I’m OK – I can do this! Thought I’d be flunked out by now but no, I’m off on my walk after this coffee!!


lisa (NC,USA) January 20, 2012 at 10:40 am

Looking forward to the early morning jog tomorrow. I sure hope to incorporate these new challenges into my life permanently. Thus far, the challenge has caused me to be much more conscious of my BAD habits or should I say lack of GOOD ones!!!!!


Melissa January 20, 2012 at 10:54 am

Day 4… well after surviving the first three days (especially day 3), I am happy to say I can manage this task as well. Ask me that last year and my response would be along the lines of ‘get a life’ or ‘dream on’, but I have now been on my ‘doing’ journey for a month and things seem to be getting easier and easier each day. The progress I make each day is so rewarding that I am confused as to why I waited so long to ‘do’ instead of ‘watch’. The weight is falling off me, I feel full of energy, my capacity to exercise is improving each day and I am really enjoying my tranformation physically and emotionally.
So far I have learnt that I may need to take a moment to just stop and ‘not think’ – very challenging task.
I have also learnt that it is me who makes the change with every decision I make…
Looking forward to the next challenge :)


Bonny January 20, 2012 at 11:17 am

The word ‘catalyst’ in your post this morning Craig really resonated with me. “Catalyst:something that causes an
important event to happen”. This morning I decided to do a second day without caffeine, first time in 20 years, I also gave my myself 15mins quiet time yesterday and I’m looking forward to my jog today.

Your challenge has allowed me to start the new year thinking about me and changing my habits – thank you


Bonny January 20, 2012 at 2:15 pm

15 min jog done – also have not done that for 6 months, surprised myself – the power of a challenge, amazing what it can make us do!


WesD January 20, 2012 at 11:25 am

Loving this.
Today was a walk (already done), as it is a top sunny day in Bendigo for a stroll


millyworm January 20, 2012 at 11:44 am

got way way way out of my comfort zone today. i have not commented on any other day so far i have been faithfully putting in my 15 min….. BUT this morning i did my first open water swim
This does not sound like much but i am terrified of swimming in water where i can not see the bottom. I only did 1km but i am so impressed with myself right now i may as well have flown to the moon. This was more of a mental challenge then a physical one but
i am surrounding myself in a FIGJAM moment…. and i think i will carry that feeling all day


Kayley January 20, 2012 at 1:20 pm

Congrats (patting you on the back) :) I’m sure that you feel amazing for achieving something that was so terrifying and I hope that you have plenty more FIGJAM moments to happy dance to!


RoxbyMum January 20, 2012 at 7:43 pm

Well done millyworm!!! I am so proud of you. (yup, I don’t swim in water where I can’t see the bottom either!). You rock! Keep up the good work.


Trish B January 20, 2012 at 9:30 pm

Ditto to the others who congratulated you! I share your swimming problems so your FIGJAM is totally deserved. Well done. You have inspired me to stop seeing ‘comfort zone’ issues as ‘that’s just the way I am’ and call them what they are, which is basically the fear of being amazing!


Jill Mottram January 20, 2012 at 12:01 pm

Normally I would have had 3 coffees and 3 teas yesterday, I only had one morning coffee no milk and water for the rest of the day. I must say I slept like a baby last night and have not done that in a while, so lets see if the abstance of coffee/tea does the trick. Will continue over the next few days with just one coffee a day……….todays challenge 15 mins walk/run………will do this tonight at the Gym and do 15mins HITT training enjoying these challenges Craig……..bring it on………


Elad January 20, 2012 at 12:03 pm

Decided to drop in again to say I have completed Day 4! I did 35 mins on the tready with 1-2 min jogs throughout. Total of 15mins jogging. Im actually impressed with my effort. Can I keep doing that? I believe I can. :) Glad I did it before the hail, thunder & lightening. Enjoying a coffee now!


Kazz January 20, 2012 at 12:10 pm

Well, bonus with today’s challenge … completed it without knowing what it was! Jsut checked in to see what was on the agenda and saw the 15 minute run. Completed 30 mins on the beach very early this morning followed by participating in a clients session with stairs, soft sand and slight hills.
Yesterday’s water challenge was OK too (after the green tea I drank before I checked in oops!). I am grateful for the reminder about how great hot water is instead of coffee.
Learning …. a small thing, one day at a time is no big deal!


Jc January 20, 2012 at 12:24 pm

This one’s done too! Yay!

I found the courage to go outside at 7h30pm at minus 15 (I live in Quebec, Canada) and did a walk / sprint for 15 minutes. Feels good even though my legs still hurts from monday’s stairs!!!!!

Craig, concerning your question, here’s what I’ve learned about myself:
Even though, I’m real busy, I can find the time in a day to exercise.
I am not always out of time and breath. I now understand the non-negotiable behaviours that you used to talk about so many times…

I just traded 15 minutes of junk food in front of the tv for 15 minutes of exercise… Wow, it’s that easy, eh?

See you tomorow!

from Qc, Canada


Laura January 20, 2012 at 12:35 pm

Wow Craig, what did you do look at the weather for Canada and think awesome, -15C is perfect jogging weather. I’m teasin you of course, the brisk breeze motivated my backside into something of a cross between a jog, a run and a windy push for a steady 20 minutes or so.

Years of bad habits and attitude won’t be solved easily or quickly. But more than anything that has shifted (I’m a lady, I won’t tell .. lol), my attitude shift is most surprising as it has almost always been the ‘source’ of previous failures, so feeling that attitude give way to something more positive for the first time in years, is more invigorating than any -15C windy day stroll/pushes.



Hayley H January 20, 2012 at 12:44 pm

I too woke up with a splitting headache from yesterday (thanks for that Craig!) and was much happier to see today’s exercise was a ‘doing’ exercise! I think I can handle adding things to my day much better than subtracting things, besides I thought this was the DOING PROJECT, not the Not doing project ;-)
Day 4 task completed and now I am enjoying a lovely coffee :-)


Pink Monkey January 20, 2012 at 12:45 pm

Got a pounding headache around noon today while I was in a important meeting with a client. One hour later as I was leaving, I finally realized it was probably from no caffeine for 24 hours. Miserable all afternoon and doing a body pump class at the gym after work just didn’t seem like a good idea. So , went home early, took off clothes, crawled under the covers and slept for an hour.
Then I was able to take me and my dog for a 1/2 hour run/walk.
Why does fresh brewed coffee have to smell so good?


SimonF January 20, 2012 at 12:48 pm

My wife, daughter and myself have our own little mini-challenge going : we try to beat each other’s time around the ‘super block’, a 5km street circuit wall around our neighbourhood. Chipping away at it day by day is great but I;’m going to use this challenge to SMASH it this afternoon when i get home and really give them something to chase!!


Laura January 20, 2012 at 3:23 pm

Thats awesome, family exercise time that is not based on some kind of technology and in a creative manner to. Kudjos to you.



Rhonda January 20, 2012 at 12:53 pm

Day 3 tick completed – water only- ah ha by far my biggest weakness and most valuable lesson- my tea (AKA caffine and sugar fix) – still have headache noon day 4 – a very reinforcing lesson. I get it !!!

Day 4 tick completed. decided to see if day four task could help me with day three consequences. feel better from satisfaction of stretching past normal
enjoying this a lot !


Dianna January 20, 2012 at 1:01 pm

Well im just writing to say I failed day 3. Not sure if anyone else was willing to admit it. I have a coffee addiction….. Day 1 & 2 was easy peasy for me….so is Day 4….but that addiction is a bitch :)


Laura January 20, 2012 at 3:25 pm

Its not about failing particularly if you tried .. what did you learn about yourself and what did you take away from the experience, is more important than if you actually did it. I say you passed with flying colours.



Suu January 20, 2012 at 1:05 pm

Physio pool – 10mins walking and 5 mins cycling in deep end.
I hope everyone has had a gobsmackingly good 15 minutes of over achieving LOL
I’ve found my enjoyment of anything that isn’t mundane while I’m healing. It just takes a little bit of sideways thinking. I’m goal-setting daily now and will carry it on.


Tiff - SA January 20, 2012 at 1:07 pm

Day 4 done and dusted! Looking forward to #5 Mr Harper.


Leslie E January 20, 2012 at 1:08 pm

Hmmm how do I report that I haven’t done today’s challenge and I’ve decided not to do it…guess I just reported it, huh? Well, today I decided to opt for going to bed earlier instead of getting on the treadmill. For the past two weeks I have been staying up a little later to get my exercise in and all day today my body has been talking to me. I’m tired! So I’m going to listen to my body and get an extra hour of sleep. After all…tomorrow is another day and I can still challenge myself with 15 minutes of a greater intensity walk/jog. The best part is that I don’t feel like a I failed today. The challenge is still there and I’ll meet it tomorrow. Nite all.


Sue January 20, 2012 at 1:13 pm

Done. I have found day 1, 2 and today easy to achieve (well the idea of doing them, I’m not exactly an athlete so the physical things are a challenge), but FAILED yesterday. I admit to a caffeine addiction, and realise it’s something I will have to work on, but truthfully I can’t contemplate going a whole day with no tea or coffee. At the moment.


Helen January 20, 2012 at 1:23 pm

Task completed.
In response to first part – I think I’d fill a few pages!! So I’ll write that to myself over the w/end- then post a several word “in a nutshell” !!


Gail January 20, 2012 at 1:42 pm

These little challenges have made me realise that I am doing ok actually. Meditation may need a little work but I am doing ok. I have been gyming it since May last year and my fitness has gone from strength to strength which has also helped my attitude towards life. I am content its a nice feeling.


ninaballerina January 20, 2012 at 1:50 pm

I forgot to post yesterday like so many others I had a mild headache and I was a little bit irritable but I did it anyway. But I drank more water that I usually do. But I waited until after midnight and had my coffee with 2 sugars hit, and then went to bed and went to sleep. Technically I didn’t cheat…did I??
Today is an easy one I live near the gorgeous Lake Wendouree in Ballarat its 6km and i walk it everyday. I’m going for a walk as soon as I finish work. :)
So good to be a part of this.


Maz January 20, 2012 at 1:57 pm

i have struggled with running for a long time… i managed a few short spurts of shuffling but then gave up and just did a fast walk for about an hour with one of our dogs, which i try to do every couple of days. sadly i feel i failed the task as i know i could have kept running but chose not to… but glad i kept walking rather than not doing anything at all.


Jen Stas January 20, 2012 at 2:03 pm

This one was easy for me. Part of my regular workout session. But I do feel good!!!! pounding the treadmill at 6am in the morning Boy& Bear on my ipod, very therapeutic for my day ahead.


Suzanne January 20, 2012 at 2:09 pm

I have just jumped in on the Doing Project as I haven’t checked the site for a bit (shame on me!), and will catch up on the other days on the weekend.

I did 20 mins brisk walking followed by 40 mins chilled out walking around the park & (literall) smelling the roses.

I am hot and sweaty, and my skin is prickly, but I feel great regardless. Thanks for pushing us Craig, it’s appreciated.


Michael January 20, 2012 at 2:11 pm

Haven’t had a good run for a while ( dodgy knees ) but still manged to do it ok, really need to keep this one going, have missed my runs.


Leni January 20, 2012 at 2:12 pm

15 min walk done…But I’m still struggling with yesterday’s challenge.
After succumbing to the lure of the terrible bean, I determined that today I would avenge myself and do the right thing.
In no small part to feeling some guilt applied by my five year old who kept reminding me that “the man will be mad” for breaking my challenge promise.
So my self righteous self determined to do it again and teach my child the valuable lesson to try and try again until you succeed.
I hate self righteous people! So far I have a pounding headache, I’ve stubbed my toe, burnt my hand twice cooking and I have a five year old tracking my every move with eyes that really want me to succeed even though she is doing everything in her power to drive me into the arms of the blessed bean.
The man better be impressed!
More importantly I hope the five year old is proud of her mother and knows what I wouldn’t do for myself I will always do for her.


Tracey January 20, 2012 at 2:33 pm

Done. Loved it :-D


Heather 66 January 20, 2012 at 2:34 pm

Added an extra hill into my morning run. While plodding on up the hill I was thinking that these challenges have all been pretty good, part of my usual lifestyle. Then I thought of my husband – he would have struggled terribly with each an every one of them – makes me wonder – is that the purpose for me?


kiwigirl January 20, 2012 at 2:49 pm

Water challenged completed (am guessing a cuppa with hot water and lemon juice last night is OK) psychologically soothing having a hot drink. The walk/run challenge is on after work – will complete within my 40 min walk to the train station. Although if I can run for a good part of the 15mins will not take me 40mins – benefit = more time tonight :-)


Shay January 20, 2012 at 2:57 pm



Alida January 20, 2012 at 3:02 pm

Here is what I am realizing this week. I love having an accountability group and I love having a challenge show up every day in my inbox. I wake up and wait for it. I am also finding that I may be more motivated to do other things because of this. For example I have taken to the stairs at work. Today I was traveling so wasn’t sure where I would find 15 minutes to walk. I initially thought I may have to count my stairs and the run through the airport. But, when I got home, I changed and went to a gym and did a 20 minute walk/run combo. Feel good about little changes.


Mel Toohey January 20, 2012 at 3:11 pm

Done today’s walk / jog. Keep up the good work everyone.

Love Mel


Sharon January 20, 2012 at 3:19 pm

Done! Love it that my normal routine has made up this challenge. But did push it today… Love the day by day challenge and love crossfit :)


Tori January 20, 2012 at 3:24 pm

All done


Linda January 20, 2012 at 3:28 pm

Yesterday (forgot to check in) and today = done!


Julie S January 20, 2012 at 3:41 pm

Completed the water challenge – easy peasy as I don’t drink tea/coffee or soft drink! Did a 35 minute walk today but as I had my 9 y.o daughter with me it couldn’t be at what I’d call a hard pace. Was carrying 2kg of groceries on the way home so that increased the degree of difficulty slightly!


Theresa January 20, 2012 at 3:42 pm

This 15min walk was like a walk in the park…….


TraceyPh January 20, 2012 at 3:46 pm

So I proved to myself that I can run, even on a Friday. It was only interval running on the treadmill, I increased the incline and speed, but I felt good (that’s my mind, my body was complaining). Why every other day do I over think it and worry what others at the gym will think of the fat girl trying to run. Thanks Craig for the push, this challenge is really clicking with me!


Chris NZ January 20, 2012 at 4:19 pm

Done – HIIT on the treadmill and will use this as my starting point to do 15 mins HIIT 3x week…….something I’ve only thought about doing for months now.


Trevor loves water... January 20, 2012 at 4:28 pm

Walked & jogged along the beach and then climbed the stairs & ladder in a lighthouse. Quads & calfs are a little tight.


Peter_B January 20, 2012 at 4:36 pm

Its 32 degrees here, the phone has rung all day and the river looks Oh so inviting. But if Day_4 is to run, Then run I will, but it will, well maybe walk (quickly)- LOL – it will be a little later though- might throw a line off the jetty to wash Friday away before I head out – for my first run in 3 years…………


millyworm January 20, 2012 at 5:48 pm

I cheated and swam.. i run all the time so it was a no brainer for me
good luck with the run, remember to stretch after


Cat Auckland January 20, 2012 at 4:42 pm

So day 4 begins with the lightest weigh in on my three month fitness/weight loss journey – is that due to the calorie free drink day?

Run completed, that’s the whole team done. Go ‘Team Sar’ (Rocky music plays in background), you rock! (insert video of ‘Team Sar’ high fiving each other here).


Fi January 20, 2012 at 4:46 pm

I did it – just finished now.
1.In my local gym
2.On the stairwalker thingy – you like kinda jog in circles…..?
3.And kept my clothes on even though no-one else was…

I was pumped and inspired from the best PT session I had this morning, with a new hot trainer ;-)


Annette W January 20, 2012 at 4:47 pm

Okay day 4 done – I have put off exercising for some time so this was somewhat difficult. Still I managed it and worked up a sweat in the process. Good way to drink more water.

Body aching somewhat – but that’s part of the challenge.

Looking forward to day 5 – thanks Craig.


Melissa Ansaldi January 20, 2012 at 4:53 pm

Day Four done!

So I found this one relatively easy, although the steep hill caused some shortness of breath. I need to increase my fintess levels.

I must say it is interesting to read how others approach and cope with the tasks given. Hearing how others cope helps me to get the challenges done.

Having said that, as Craig says, it’s up to us to make a difference in our own lives – these challgenges are the beginning of that difference. Thanks Craig



Missbkcol January 20, 2012 at 4:57 pm

Day 4 Task completed and survived! Just hit the treadmill at work and increased the intensity for 15 minutes during my workout.

P.S. My legs decided to remind me of the ‘stairs’ exercise again during this task. lol. ;-)


Jo Jet January 20, 2012 at 5:00 pm

This was by far the easiest of the challenges so far for me! Though if I had set the alarm for 545AM instead of 545PM I would have driven to the beach & run down there instead of around the block a couple of times (boring…lol) Looking forward to finding out what tomorrows challenge will be! Bring it onnnn!


Cheryl January 20, 2012 at 5:30 pm

Done! dog happy too! walk = 1 hour.


Mary Ann January 20, 2012 at 5:33 pm

Hey I have just been over thinking – as I do!
It seems to me that so many people have the ability, enthusiaism and desire to participate in challenges while supporting each other but we (some of us anyway) lack the skills at this point to do this journey on our own. I understand that we cannot keep this forum going forever but is it possible for it to be extended another week maybe?
I am lucky because I have Miss Losing It as a physical presence to keep me going but others don’t. I have been talking with her today about creating our own daily challenge box, where we write down various challenges so that when this ends we can revert to our suggestion box for a challenge of the day. OR perhaps we could start a suggestion box online for when the formal challenge is over so we could still have access to a challenge of the day? This would allow for the online community to continue to support each other. I have to say I enjoy reading the comments, they are so funny at times and inspiring.
I am so not telling you how to suck eggs obviously but I know that I am one of the many who needs loads of support and prompting to get and keep going and I am sure others do to!
Alrighty now I shall shut up and I will go suck eggs!


Laura January 20, 2012 at 6:49 pm

I like the idea, I questioned if 7 days was enough for lasting change, and I have wondered how things will go once the 7 day catalyst is gone. I would hate to see people (and me!) start failing and having that add onto previous failures, so much enthusiasm around here, why waste it.

Great idea!


Kayley January 20, 2012 at 9:41 pm

I too have been thinking of how we all can continue down this “supportive” path as its one of the most positive and inspirational group of people that I have come across in a very long time. I too am worried about loosing that once the 7 days are up. Maybe a community style setup on your site Mr Harper? Just a suggestion (don’t shoot me!)


FranM January 20, 2012 at 10:40 pm

I think you are absolutely right – I have lost my training buddies recently, as one moved away & the other had a chnage of lifestyle. We trained for a number of goals – to walk in NZ, did the Oxfam Trailwalker 2 years ago, & it was great – now I am turing into a big fat slug!! not doing anything much as I am not motivated & have no immediate goal.

This has been fun – following up everyone each day as well as the actual ‘doing’.

Thanks everyone (& especially Craig of course)


Sue (Jacksmum January 20, 2012 at 5:34 pm

Day 4 – Ticked as done :)


Rtlf January 20, 2012 at 6:23 pm

Like many others I enjoyed my morning coffee, but I only had one all day. Funny that.
Running is out for me for the next two weeks. Rehab of knee just about done.
45 min walk along beach was great.


Tash January 20, 2012 at 6:32 pm

Didn’t get a chance to report in yesterday. Arrived in Adelaide for the Bupa Challenge (today – Friday) & was more interested in putting bike together after the flight & finding my way around & locating my friends.
Didn’t get to drink just water but usually water is the only thing I drink so I wasn’t terribly concerned. Don’t drink tea or coffee & rarely drink juice or soft drink (maybe once a fortnight or month depending)
So didn’t make Harp’s challenge (but I still have 7 mins to make up from Day 2)
Today I rode over 138kms in the Bupa Challenge in the Tour Down Under – so I’m saying that today’s Harp’s challenge is completed because I’m not running/jogging anywhere. LOL
As far as my doing stuff. The big scary prep is hard to do when I’m in a completely different state, but the other doing stuff is still being done rather well ish considering.
9 days of travelling over 3 states & only 1 day at home doesn’t make for the best week of the doing project, but I’m doing the best I can, because this interactive doing project is something that I enjoyed last year & wanted to be part of.


Helen January 20, 2012 at 6:33 pm

Felt excitement and trepidation about today. Haven’t jogged since November when i strained my achilles. Three minutes in I knew my achilles wasn’t enjoying it however perserved for a bit longer and it wasn’t so bad. After 20 minutes on treadmill went on cross trainer so whilst I didn’t do as much cardio as I would have liked, still felt great. My concern about my achilles paied very quickly after I locked my finger in my car door and tried to walk off. Thank you to the two boys at the Southland car park who came to my aid. Normally touch type but noy at the moment. Anyway it could always be worse, and I look forward to tomorrow’s challenge.


Peter_B January 20, 2012 at 6:45 pm

Day_4 – Done & Dusted and my legs don’t like me but my head is saying where have you been, why haven’t I felt like this for sooooooooooo long. When I got back I jumped in the river canal at my home and swam across the other side and back – twice. Been here a year and never done that before – Go Harper!


Emi January 20, 2012 at 6:48 pm

Day 4 done :)


Melissa January 20, 2012 at 6:49 pm

I had forgotten how much I enjoy running! It has been 10 years since I last ran on the treadmill at the gym. Today after psyching myself up all morning, I actually got on the treadmil and loved it! I was really afraid beforehand worried that I would embarrass or injure myself. I am so glad I am doing this challenge. I love that I am actually sticking with something for the first time.


Trish B January 20, 2012 at 9:47 pm

Thanks Melissa, you have just solved a major problem for me! I’ve been wanting to run for years, but feel like an idiot doing short bursts in public places, as part of my walking regime.
I forgot that I can acclimatize myself to running, on the treadmill at the gym (where no-one is watching, because they’re all too busy getting fit themselves!). What a great suggestion.


Heidi January 20, 2012 at 6:50 pm

Yay! Past half way! Managed a 40 min run. To make it extra challenging I ran in the opposite direction around my usual loop track. Funnily enough that was the hardest part. What’s with that?! Word de jour: hump.


Sarah January 20, 2012 at 6:51 pm

Don’t think I was the only relieved to read today’s challenge :p

Nursing injury from, yes, running, 6am bush walk tackling a number of stairs (fond memories of Tuesday) and the ‘hill from hell’ 3 times.

Also beat my ‘nothing’ record, sat still and thought mostly nothing for 22 minutes.

Cath, the journey is so much more fun with you on it, just wish you would move back NOW!!! We know Michael will beat us on this one – I’m used to it by now, but I still don’t like it!

MD, I hope you’re sub-90 pace – if you’re going to beat us chic’s, might as well do it in style hey :p?


Kate January 20, 2012 at 6:53 pm



Beach bear January 20, 2012 at 6:55 pm

Well got that done during my lunch break at work, walked up and around the town which is very hilly. Awesome thank you! Looking forward to tomorrow :)

And yeah i am definitely getting a very big message from all this….will write about it though once we finish our 7 days :)


Cheryl January 20, 2012 at 6:56 pm

I made it through the day inspite of my harddrive crashing then went out for dinner and had Horlicks after my meal. In spite of my need to “treat” myself at the end of a horrid day I take strength from the fact that I rejected the coffee option (Ihave been off coffee for 2 weeks now :)


TrailRunner January 20, 2012 at 7:01 pm

Day 4 – Done!


Lalo January 20, 2012 at 7:04 pm

Day 4 completed with brisk uphill walks on a 15% gradient.

The hard-hitting realisation for me so far is that, contrary to what I wanted to believe these last 15 years, I may not be strong enough to “some day” bootstrap myself alone out of some nasty habits, most notably over-eating.

Having a drill sergeant, a big brother (or a big Harper in this case) sure helps. It even drives this boy to over-achieve: I’ve imposed a no-sweets policy from Day 1, both to challenge myself and to please the coach as it were. But then, you can’t attend Weight Watchers happily ever after, and even a great coach can be mentally (or actually) fired with a hot bubbling pizza in sight…

When I was younger (10-30), I had a pact with my body: I would train a lot, and my body would look the other way while I ate ladlefuls of junk (we’re talking 8 on the Phelps scale). I have kept to my side of the deal: I still train (albeit much less, admittedly) and I still eat everything in sight. But my body, the traitor, has stopped doing its part.

That leaves me with a long-time habit that’s very hard to shake. It also leaves me one thing to be proud of (which is also my downfall): I am one of the fittest among the fat.

So what’s the solution? Surely I need to rely on myself, but I also need outside help. I guess the answer lies somewhere in between. Mostly, I have to be a big brother unto myself, and step up the effort (not cave in to the non-negotiables, as you call them). But every big brother also needs a father, someone to call his bluff and goad him back on track.


Candy January 20, 2012 at 7:04 pm

Done, woopwoop. Calves are killing after the first challenge still……. Well done everyone :)


Trish B January 20, 2012 at 7:10 pm

This challenge is having all sorts of unforeseen consequences, Mr Harper!
I run a small business and was having enormous problems charging what I know I am worth. As a result of ‘the doing project’ (I’ve completed all 4 challenges and breathlessly await day 5), I have developed an long overdue sense of personal value, and have emailed clients with proper quotes (which have been cheerfully accepted, to my surprise).
Apparently valuing your commitments to yourself makes your value more obvious to other people. Who would have guessed?


Symone January 20, 2012 at 7:25 pm

Done! Got home from work, immediately geared up and hit the pavement for an interval run. One min into it I cramped up like a mofo – WTF? I NEVER get a stitch!?

Kept going hoping it would loosen up – nothing doing. I think the water challenge yesterday rearranged my innards. Hmmm.

I managed to jog on and off for a total of 40min but it was very erratic. Basically I was the running equivalent of a learner driver on crack. At one point I even considered stopping by The Alfred Hospital for an appendectomy.

Anyhoo, Here’s the proof:



Little Princess January 20, 2012 at 7:32 pm

Todays challenge completed.


ratbag January 20, 2012 at 7:33 pm

Day Four – done!! This was an easy one, because I do it every day in other words, it’s a no brainer.


Clozza January 20, 2012 at 7:47 pm

Walked for fifteen tonight. Not much, but a massive effort after a big couple of days and being exhausted! Couldn’t bring myself to jog :) Will do 15 jogging tomorrow plus some more steps. Thanks all for your collective support and momentum.


jacmac January 20, 2012 at 7:48 pm

I put the timer on the oven for 15 mins and ran (sort of) up and down the hallway all the while dodging children hiding in doorways trying to scare me, then the hubby and dog joined in.

Now that was a lot more fun than sitting on my fat arse watching the idiot box :)

Thanks Mr Harper.


Tia January 20, 2012 at 7:48 pm

done :)


Jackie January 20, 2012 at 8:00 pm

Beautiful night walking along the beach with hubby (M@), yes he belongs to me, and our Dynamic Duo (the twins). Couldn’t be a nicer way to spend a night with family :)


Lola January 20, 2012 at 8:02 pm

walked to and from meeting rather than taking a cab.. day four.. tick!


Damo January 20, 2012 at 8:11 pm

Day 4 run completed , first 4 days have been close to what im working on already, but im really enjoying the reporting in process and being part of something with people with same goals. Bring on the next challenge


RoxbyMum January 20, 2012 at 8:16 pm

Mission Accomplished!…. well, my version, anyway.

Power walked (with a few running laps) around and around the kids swing set (accompanied by a 3 and a 6 year old asking me what I was doing and why!)…. Don’t forget having to dodge kids, kids on bikes, and answer all the kids questions…… About 30 laps around the swing set each time, with jump rope inbetween. The joys of Dad being on night shift, and having a really small backyard! Yes, the running laps were me chasing kids, who thought Mum racing around the back yard was a great joke…. In fact, I haven’t heard them laugh that hard in a long while.

30 jump rope was all I could manage each time inbetween the laps… (reminder to self, need to buy far more supportive bra’s). Defnately not fit, but far fitter than I was a year ago. Won’t even go there about needing to remember to do LOTS more pelvic floor exercises!

But as far as I am concerned. Challenge on Day 4 completed. Check!


Vanessa January 20, 2012 at 8:17 pm

Day 4 done .. don’t usually exercise on a Friday but went to the gym and upped the intensity on the treadmill for 15 mins and it wasn’t too bad! Bring on tomorrow!!


Tracey V January 20, 2012 at 8:22 pm

Day 4 complete! Did my combo of jog/walk which I haven’t done in about 4 months, was great, total killer on the legs though and the lungs!! Really enjoying doing, rather than just thinking or wishing.


Veronica January 20, 2012 at 8:29 pm

Day 4 done. Day three has been the hardest for me so far, and showed me that I am really attached to the ritual of a morning coffee and afternoon tea when I am at work.


Chris Coutts January 20, 2012 at 8:32 pm

Gave it 15 minutes – and then another 15 minutes, and am feeling awesome!!!


Yiannis January 20, 2012 at 8:46 pm

this has been a fine day
jogging round the globe


Mel B January 20, 2012 at 9:09 pm

15 minutes of hill walking – done and dusted :)


Mel333 January 20, 2012 at 9:29 pm

Done done! And I’m tired…..


Annette January 20, 2012 at 9:33 pm

Done, on the treadmill for 30, can’t wait to see what tomorrow is


Catherine January 20, 2012 at 9:45 pm

Completed with my awesome PT Monica and Diego as part of my 1 hr intense session. Feeling fab and uplifted!


Jeni January 20, 2012 at 9:53 pm

Day 4 done! This task was nice and easy as I run quite often (irregularly though). This seems to be a ‘hump’ week for me though, I slept for over 14hrs yesterday as well as the day before, and today I have been feeling very lathargic. The run did me good though it was a slow and heavy pace with a stitch that just wouldn’t go away! I feel ready to sleep to though so hopefully this project has helped to restore my sleep routine!


Ann-Marie January 20, 2012 at 9:59 pm

Leave home early 735am come home exhausted at 920pm.
Remember the challenge, swap PJs for sports gear. I am tired, frustrated and annoyed!
Go outside walk for 1 house, jog for 3 houses, walk for 1, jog for 3, walk for 1, run for 3, walk for 1 run for 3 (increasing speed) around the block for 15 minutes. Cool down for 3 minutes by walking home from the bottom to the top of the court.
NOW – I feel great and am glad I got out. I even have energy to wash, dry and straighten my hair :)


Lyndal January 20, 2012 at 10:06 pm

Done! :)


sarahsarah January 20, 2012 at 10:10 pm

Done and dusted and feeling great. Did laps around the park during Friday beer o’clock, feels good to be doing something healthy instead of after work drinks!!


Chris Howard January 20, 2012 at 10:11 pm

All done so far!


Kate G January 20, 2012 at 10:12 pm

Done! Jogged 3km in 23 minutes, not far off my best pace which I am happy with given on holiday for the weekend in Noosa where it is very humid compared to Melb, so jogging 3km in sun & humidity felt like 5km in Melb on a cooler day. Anyway, did it at 5pm after not being able to get up early morning to complete the task – & feeling great for it! Also, looking forward to finding an opportunity for a random act of kindness tomorrow, which is something I always do if something is in front of me, never go out looking for it.Tomorrow I will seek….and here’s hoping I find (for the random strangers sake that I help out!) Night all.


Mon :D January 20, 2012 at 10:17 pm

Completed 15 min walk in the park with my dear friend Cath & nephew Diego :) … Awesome Afternoon!!! :D


Wendy January 20, 2012 at 10:27 pm



Josh January 20, 2012 at 10:27 pm

Worked ridiculously late and ran in the dark a first for me – DONE


Sarah January 20, 2012 at 10:39 pm

I love challenges and thought that this week would pose no problems BUT alas I was mentally and emotionally challenged on Day 3!! I don’t drink anything but water, green tea and 1 x small coffee each day. I eat nothing processed and no sugar in my diet. I see my coffee as a reward and rewiring that reward through the emotional center in my brain is going to take longer than a day to master as I battle my ‘mind’. I hate to fail a challenge so tomorrow I am committing to ‘surrender’ my coffee :) Thanks for the butt kick!!


Lisa January 20, 2012 at 10:42 pm

Done deal. I always forget how much I LOVE walking!!! Thanks for reminding me!


Simone January 20, 2012 at 10:57 pm

Whoops nearly forgot to check in….I see your 15mins and raise you 30 :) xx


Kim January 20, 2012 at 11:05 pm

Changes today included extra walking due to parking my car a few blocks away from the train station, walked up the escalator at Southern Cross station rather than stand & watch others do the walking, never normally go for a walk during work hours yet did so in the city before the lunchtime rush – tick – done – have a great weekend everyone


Danielle January 20, 2012 at 11:09 pm

Done. 7.5 mins at 12kph, 6.5 mins at 13kph, 1 min at 14 kph. That’s not bad for someone who’s only 5 foot tall, and is 37yo. I’m very proud of Jess – she’s not a runner at all but alternated fast walking and jogging, cursing all the way but she did it. I was so impressed and inspired.


Mooks January 20, 2012 at 11:37 pm

Today’s challenge was just the push I needed. I completed week 1 day 1 of “couch to 5k”, something I’ve been going to do for a while now. So all my tomorrow’s came today!


Jane January 20, 2012 at 11:39 pm

Didn’t manage this today – well, I walked to work and back, and did a class at the gym, but didn’t actually do 15 mins of challenging running. Work and life got in the way a bit. But I will aim to do it over the weekend, which is usually when I give my body a bit of a rest. I have been thinking I should try to run a bit, so will give it a go… just not today!


Kara January 20, 2012 at 11:41 pm

All done! I don’t usually run or jog – I dislike it – so I made myself jog outside to step up to the challenge. It was intermittent jogging/running with walking …little goals (sign posts) and then small walks in between


Kylah January 20, 2012 at 11:51 pm

CHECK! Well worth the push out the door!


jess January 20, 2012 at 11:52 pm

Well today I realised I am full of excuses! I havent managed anything or any of them. However I have done plenty of gym exercise and well and truly out of my comfort zone ;) OUCH verge of overtraining due to other stressful life isses that I am going to resolve in the next few weeks! no more procrastinating its time to make those much needed changes and take responsibility for my life and how I will live it. Wish me luck I am bracing for the calm before the storm :(


Heather Sydney January 21, 2012 at 12:02 am

Phew can your heart jump out of your throat?? That was intense


Mandi P January 21, 2012 at 12:26 am



Kelly O'Malley January 21, 2012 at 12:35 am

Completed enjoyably!


Bushy January 21, 2012 at 12:52 am

Day 1 no problem
Day 2 should have listened and not tried doing it lying down
Day 3 easy peasey cause water is all I drink
Day 4 I was on the plane on day 3 flying home from a funeral and I had decided I needed to up the anti with my running and there was the day 4′s challenge waiting for me so yes I gave it a shot today – loving this challenge


Dan January 21, 2012 at 12:57 am

This was a GREAT one – I had a really busy day planned and was not sure if I could make the time to workout. But I brought my workout gear to the office “just in case”.

WELLLLLLL, I saw the challenge, and thought “what’s more important – my trying to make a little more progress on some follow-up that was not due immediately, or my MAKING the time to go and workout (much earlier than when I usually work out)?” So, I made the time and did the work out. Thank you for the reminder about thinking about the long term!


Glitz January 21, 2012 at 1:35 am

Completed today’s challenge. I added uphill walking and 4 short sprints on the stationary bike to my usual gym routine – got my heartrate up to 170!!!

Done in the gym because we had massive thunderstorms here this morning! Scary stuff (hail even!)

Was pretty knackered afterwards.


Michael January 21, 2012 at 2:55 am

Day 4 done. Calfs needed a good stretch after day 1. Looking forward to day 5.


Ange January 21, 2012 at 5:41 am

I’m a little late in reporting back but I’m happy to say that today’s task is complete!


paul January 21, 2012 at 7:23 am

Done. Gym, Treadmill and, against your advice, naked – just because you put it out there.


Andrea January 21, 2012 at 7:53 am

Didn’t get back to the computer yesterday but Day 4 done !


Shopper Girl January 21, 2012 at 8:15 am

Ok, done now – a day behind now but got it done. I did 30mins and can trade 15 of those with someone who can skip coffee for a day for me :-) . Still scheduling that one and yes, I know scheduling it in is not the point. Will get it done.


Aleesha January 21, 2012 at 8:35 am

Done. Completed


Vitalia Bryn-Pundyk January 21, 2012 at 9:14 am

This was another great challenge that aligned with my 2012 goals–walk a mile every day (takes me about 15 minutes).



Viv January 21, 2012 at 10:15 am

Late reporting in after yesterday’s challenge… I did complete it :)


Gail January 21, 2012 at 11:02 am

Random act of kindness complete !! bought my neighbour who is mentally unwell some tobacco I know not the healthiest but he has asked before and I dont smoke so hopefully that will make him feel good today and it was a nice feeling although now I know how expensive tobacco is wowserz!!


Marie Parr January 21, 2012 at 11:42 am

Yes, made it through the challenge – ran The Tan (in Melbourne) and a bit more. It ended up being a 6K run in 30+ minutes and was hoping that would make up for the lack of me not being able to make it through one day without my one cup of coffee. :-)


KenB January 21, 2012 at 12:19 pm

Day 4 done. Today’s challenge provided the littlest discomfort.


Mel January 21, 2012 at 1:46 pm

Late reply but done


Sam January 21, 2012 at 3:14 pm

Done. Bloody hot so waited to 8.30pm to go for a run. Was great, along the lake front. Do I get extra points for kids on scooters and bikes? Averted several massive diasters!
Why is it that I feel obligated to Harps and all of my virtual friends, yet I dont seem to be able to do the same for myself?
I had that nagging feeling all afternoon and early evening that I had to get out and run. I need to feel obligated to myself.
Reminds me of when I was cleaning the house one day and my little boy asked who was coming over? Clearly he has me worked out. I need to commit to myself, not just others.


Nashy January 21, 2012 at 3:18 pm

Completed the walk – all good and then sat and repeated the 15 minutes of silence again.


chickie January 21, 2012 at 3:58 pm

Day 3: Challenge was a real tuffie for me and addiction? You betcha. The question is.. do I want to do anything about it?
Day 4: Challenge complete…just getting back into running and loved this challenge.


Caz January 22, 2012 at 2:01 am

Day Three and Day Four were completed on the same day (the emails come in around 3pm my time so it was a little late in the day for me to skip my morning cup of tea / coffee), but we got there eventually.


Jacinta January 22, 2012 at 6:50 am

Done didily done


Carmon B January 24, 2012 at 2:22 pm

Done & reporting in late … :S havent had service for a few days, but let’n u know am catching up!!


Carmon B January 30, 2012 at 3:09 pm

reporting in late but did do!!


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