Giving Failure the Finger
Last Friday, we spoke about the idea of breaking our big-picture goals and dreams down into an ongoing series of short-term action plans. Okay, I spoke, you listened. Er, read. Anyway, that particular conversation opened a floodgate of feedback, commitments, promises and pledges to do different and create different. It was one of the biggest responses we’ve ever had to anything posted on this site.
The amazing level of reader input was not because the article was anything spectacular in terms of writing quality or inspirational content. No, the one hundred and forty-ish comments were the result of some serious button-pushing and identifying with the core message.
While negotiating the next four decades of your life might be a little overwhelming (at times), the practice of compartmentalising the long-term change process into four-week instalments is, for many of us, a more sensible, manageable and productive approach. And when I say manageable, I mean manageable from a mental and emotional perspective.
Manage your mind and you’ll manage your life.
Almost Getting the Job Done
It seems that many of us relate to the guy who has a habit of starting things he doesn’t finish. Constantly. And the girl who always loses motivation, focus and discipline two or three weeks into her transformational journey – even though this is the last time. Again. It’s clear that many of us have a history of starting things we don’t finish. And of going through peaks and troughs of motivation, commitment and productivity. Indeed, some of us have intended ourselves all the way to Frustration Central.
We are the Kings (and Queens) of ‘almost’.
Wanting, planning, intending and hoping (to change our reality) ain’t enough. Neither is knowing what to do. Those things don’t create results (on their own). Lasting change arises out of something a little more practical, logical and strategic.
Throwing in the Towel
I’m not being negative when I say that seven days into a process such as this, there would normally be a reasonable percentage of ‘starters’ who have already thrown in the towel. And, yes, they will all have a very good reason. Just like they always do. 
I hope you’re not in that group.
Success isn’t often easy, comfortable or convenient. Neither is lasting change. That’s why it’s so elusive. Far too many people want amazing rewards without the appropriate effort; the prize without the work. They simply won’t do what it takes. They want the quick-fix, the short-cut, the magic pill. I hope you’re not in that group either.
If last week’s commitments are anything to go by, then this week we should see around one hundred and forty progress reports come rolling in. Or thereabouts.
Invariably, success or failure with any long-term change strategy will come back to your ability to control the cerebral minefield that is your mind. I’m here today to tell you that you’re good enough, talented enough and smart enough. I’m also here to tell you that when it comes to success, you don’t deserve it; you earn it.
Start earning.
Okay, you people who made a commitment last week, it’s time for your first update. Start typing. For the rest of you, feel free to leave a comment. 
My 28-Day Update:
My commitment for the twenty-eight days was to stretch for thirty minutes daily. I have done what was required every day except Tuesday this week. At five-thirty on Tuesday night, I was called in to host the evening show on SEN radio (on air from 7-11), as the normal presenter (Mark) was sick. I didn’t arrive home until after midnight and the net result was that I missed my stretching. Slack, I know. Wednesday morning I stretched for forty-five minutes to (kind of) compensate. Other than that minor hiccup, I’m focused, committed and feeling loose as a goose. GO HARPS!
Coaching Session Winner
On Tuesday, I asked the question “how do we change our default setting?” I gotta say, there was some incredible advice and I was a little overwhelmed with the quality of the responses. I genuinely appreciated the trouble that so many of you went to with your answers. Thanks.
Anyhoozle, Channelle, if you can email Johnnie your details, we’ll organise a time for some one-on-one coaching with me-dot-com. The irony of choosing someone to receive this (prize) was that the people who gave the best answers were probably those who least needed coaching. Imagine being penalised for being clever. For that reason, I chose someone who (1) sent a great response and (2) might also benefit from some coaching.
Enjoy your weekend, keep doing what’s required, don’t over-think things and, yes, I’m talking to YOU!
Group Hug ( )
* Don’t forget my new kid’s book (The Angry Ant) is out now! Love this article? Sign up for my FREE Email Newsletter today to receive more articles like this, and get my FREE Ebook!
{ 154 comments… read them below or add one }
I like to control things and my individual goal was not to overreact to mundane troubles (as they say, xxxx happens!).
I am doing OK and I’ve even learnt a lesson in the process:
“When you can’t cope, delegate!”
I’ve tried and it has done me a world of good.
A happier me
1) Planning ahead (menus and shopping) – achieved. Ordered on day 1, delivered on day 3 when I got paid.
2) Not reaching for bread as a quick fix – achieved. I didn’t buy any bread this week. As a result I’ve only had 6 slices over the week as opposed to a whole loaf (sometimes more).
3) Staying away from petrol stations and corner shops – achieved 2 days out of 7. This one is a biggie for me. I’ve made a start, now to build on it.
4) Asking questions when the cravings hit – er … flunked this one.
5) Personal training session plus 2 x 30 min gym sessions – I did 1 x 40 minute gym session on Sunday afternoon and the personal training session on Tuesday early evening. On Sunday it was 15 mins bike, 15 mins treadmill and 10 mins cross trainer. On Tuesday I walked nearly 2 miles (about 3 km???) with my trainer. We stopped a few times on route to stretch out. I had planned on going to the gym yesterday (Wednesday) but my foot (plantar fasciitis) was so tender even though I blitzed it with ice for 20 mins and dusted off the anti-inflammatory gel after my PT session. I rested it for a day instead. Heading to the gym this afternoon (Thursday – UK time). Starting now, I’m ditching the treadmill and subbing with the rower as advised by my trainer. I’m also subbing pepsi max with diet coke.
Overall result: I lost 3.5 lbs (1.5 kg) this week. I was slimmer of the week at my slimming class too
Good to hear Anon N
Well done Helen…
I just want to get past my relative’s operation of bowel removal it is one thing to get setbacks but this has blown me out of the water, what if it has spread???? I can’t be positive ATM.
What’s with the Craig’s in this world? What stuff are you guys on and were can i get some?
I came across another inspiring and bald Craig.
http://www.youtube.com/watch?v=4nJnNRM9tL4&feature=related
This guy got me off my butt.There really are no excuses.
ange-syd
My commitment was to stay away from lollies, chocolate, cakes and biscuits. And I have, even though for me it’s only been 4 days. It’s a great feeling to be in control of my mind, rather than the other way around. As an added benefit I’ve also exercised well and better this week.
My goal was to get back into a healthy sleep pattern. I have made the time to allow myself 8 hours sleep a night all bar 2 nights this week (I may have gotten a little distracted by my salsa dancing – oops). The actual sleeping of 8 consecutive hours is proving to be a little tougher as I think my body has gotten used to the rhythm of less sleep so still working on that one, baby steps as they say.
Hi Craig,
It really does work I have been on a new training program for the last 4wks, it’s structured day by day & have stuck to it.
I have noticed a change, l’m now in my next 4 week block which will be changing again.
I’m keen to see how I go in my next 4 wk program…
Have a great day!
Hugs
Charlotte
7 days down and I have managed to not only stare at my Berrylicious Tupperware water bottle but actually drink over 2 litres of water a day out of it. The loo is still my best friend. Does novelty wear off?! I can also say though, that after one week down, I feel better in the morning, no nasty cramping, my skin looks really bright and healthy and I actually feel a lot lighter. Bring on Week 2.
Have been talking inanely to whoever will listen…and have found out I’ve got the nickname “the incredible shrinking woman” ostensibly owing to all the weight I’ve lost over the last couple of years – that’s a compliment, I think. Can’t wait to get to the stage where I stop feeling like I’m going to have a heart attack every time I open my mouth! Thanks for the impetus, I should have started doing this years ago.
I’m still in!
I realized that a minimum of 30 minutes of exercise a day was too much when it came to the exercise bike (for now), so I’ve done 20 minutes on it for three days, and the other three days I hiked… probably an average of an hour each day. I did miss one day of exercise, but I didn’t kick myself over it. Just moved on.
I’ve only lost two of the six pounds I mysteriously gained the week prior to the challenge, but I’m okay with that, because I get that I’m not 20 anymore, and am no longer capable of dropping five pounds overnight.
I feel great… really sort of kick-buttish, you know?
Thank you again, Craig.
And congratulations to those of you who are hanging in… good work!
it’s Marit in Norway and here’s my update after 6 days: My lifestyle goals are more or less on track, I’ve done my regular workouts walking/running (4 times) and ST (1x) Food could be better, but I didn’t have too many cookies and I need more sleep too.
My committment in this challenge was to reorganize my basement and I’ve done the task I set out to do – 15 minute or one box – every day except Sunday. 4 boxes are gone and I’ll do another one (or two if I feel crazy!) today when I get home from work. I even found some things I’ve been looking for!!
The clutter in my basement is an assortment of books, old clothes, junk (to be repaired – haha) and inherited stuff from various relatives. A few boxes contain stuff laden with emotion. I have spent (too) many years living in apathy/depression. I’ve “woken up” to take care of myself now, but I’m still a little bit afraid of the emotions that might resurface when I go through those things. I tell myself I do feel so much better when I can LET GO, and I will keep at this until I’m done.
JOY!
In the next 21 days I’ll get to do at least 5 more hours of clearing out, which will bring me very close to the finish line. Just imagine that!
Hi guys,
My commitment was to learn something new every day for the next 28. This might sound easy and not take very much time and effort (like googling a random fact) but when it comes to learning something that will help me to develop as a person and increase knowledge in a broad range of ways thats not so easy. I have definitely stuck to my guns and i would say that at least 4-5 out of the 7 days i truly learnt something about myself, those around me, the country i live in and the world.
For example
- i found myself forgiving someone who had done me wrong in the past
- i did lots of exercise and learnt more about the way my body responds to exercise
- i had a conversation with a guy i work with from new zealand and learnt some interesting things about the way he was brought up in new zealand
- i started reading a history book of australia
- and i had an interesting conversation with my mum about the upcoming australian election.
I felt really pleased and uplifted after experiencing each one of these knowlege improvement experiences and will try and improve in the week to come.
Cheers
I am on track – my goal is to change my attitude about money and to be more responsible and live within my means. I have been able to track all spending and all income and I am feeling better just for knowing the detail and not burying my head in the sand.
Cheers
I umm, sucked the big one this week…
I exercised for 30 mins only four of the planned 6 days. Work was crazy – but isn’t it always? Actually I think not keeping my commitment to myself and you lovely people and then reporting back honestly has been good for me. I always tell the baby lawyers to take care of yourself because nobody will do it for you, but I don’t follow my own advice.
I am going to Wales for a weekend of hiking and am determined not to let work overtake me next week.
Bek
I have continued to meet my goal of continuing to park across the street from work and walk to my office and back each day, despite the heat and humidity. It’s a habit now and one that I don’t even really think about anymore, just part of the routine. So I think I will add a more challenging goal, which will be to eat healthy past Wednesday of each week, as my healthy eating plans tend to go out the window by Thursday or Friday as the weekend approaches.
I didn’t post any new commitments up here last week.
Awesome job on all who have!
I will note one thing that has been a barrier for me. I guess at some points I have resented my Mum, my sister and others whom I think I have trained harder than/more often than during my life. I would say that assumption is true, (but sis is catching up). Also I have gone through times with a controlled clean diet, (so I always told myself I did well there) – and as in the mindset I enjoyed it.
But the thing is if not on the ball……………I’ve been known as a guts, off track, yoyoing and find it embarrassing to have a body fat percentage higher than anyone in my family. This is despite my hard work, enjoyable at the time. Pity I undo it! Parents are more moderation people food wise/they keep active by housework and some walking. Not into intensive cardio or weights though like me if I train when on track.
I’ve thought about it. I guess if you Craig Harper or Craig Alexander or Michelle Bridges stopped training initially to take a week off and indulge in a few foods they wouldn’t normally eat it that would be fine. But if they got a taste for the lazy lifestyle and decided to put off their normal routine for another week they could really start feeling sluggish, then feel annoyed at themselves, addicted to junk, putting off getting back on track, hating themselves with excess fat etc. In 8 months it is possible they could put on as much as 30kg fat, be accustomed to the couch and less fit than me, Mum or Dad. And feeling angry cause up till 8 months ago they put so much work into where they were at, more than all these people who keep a slightly above average fitness level through moderate consistent work and it’s not visible now!!!
Also sports players are often only said to be as good as their last performance.
If someone works/saves hard for 10 years to amass $150 000, feels proud, – if they have a mental lapse, go on a few holidays, buy junk, party up, buy designer clothes then put on 30kg it is possible they could go into debt quick despite all their previous hard work then feel awful.
So………no matter the situation I guess it is always our responsibility to keep ourselves on top of our game, to a level we are happy with if we don’t want our hard work to evaporate into distant memories that only we seem to remember about!
Love it! I nearly ‘accidentally ate a hamburger’ yesterday then thought of you C2 – damn it, you are still in my head!
Made a decision that I would actually follow my Physio’s instructions and funny thing happened, it been working?!
Not such a good report, but I will report!
I did my stretching one night and no core work.
Promise to do better this week.
OK, 7 day report in.
Recap 28 days of eating primal.
I will confess that our team did have a baby shower on Tuesday for one of the guys whose wife was about to have their second child. So there was cake & yes I had a piece, I know not very primal. But cake at work isn’t common & he was very excited about the fact it was going to be a boy.
However the rest of the week completely spot on, including takeaways & eating out I was still able to stay primal. It did raise questions, as to why I wasn’t eating items on my plate that I forgot to get the waiter to leave off.
There is a farewell afternoon tea today at work, but I’ll be staying primal for that. Which will probably mean not eating anything, but that’s OK. It’s a great time to catch up with people so I’m usually too busy talking.
My commitment was to continue the positive changes in relation to exercise and food, I have made in my life over the recent weeks and to not let the dodgy me step in with excuses. Well the dodgy me stepped in Monday in regards to exercise, I think the excuse was something like the fact I had had a very busy day, work, kids etc got home late and basically couldn’t be bothered!
However on the positive side I have stuck to the positive exercise routine every other day this week (min 40 mins each) and have eaten really well. As a result the scales were 1.1kg lighter Yay me!! Now the trick is to stay focused.
I pledged last week that I would start and follow my triathlon training programme. Done! Not exactly as written, but everything was covered.
My pledge for the next week is to a) continue on with the programme and b) have a cooked dinner every night, rather than a chocolate bar.
Thanks for this challenge guys. Reading Craig’s email this morning made me realise that I was planning on blowing off my training tomorrow – not anymore!!
all the best
Mel
My goal for the 28 days was to finally get to 65kgs (chasing it for a decade!) which meant i needed to lose 2.5kgs. I lost 1kg this week and am now the closest i have ever been to the elusive 65kgs! I commited to doing at least 30 mins of exercise 6 days a week which i did. I did also say i was going to only eat one sugary treat a week-while a few more did sneak in this past week, lets see how we go this week as it does feel great to be sooo close to my goal!!!!
Hug for you Michael
Cheers Ange – seen it. Gold.
It’s nice to be in charge Julia isn’t it?
Keep working at it Shann
Enjoy your next four weeks Charlotte
H2O is the way to go Jackie!
You’re welcome Catherine
You’re welcome Meg and keep doing what you need to…
Marit – your body and your basement will thank you!
Great work Josh – to learn is to grow
Well done Mandi – it’s nice to be in control and aware
You’re still moving forward Bek and you’re being honest and accountable – all good!
Sounds like a good plan D
I’ve been fat PIp! Like you, I’m still a work in progress. Keep doing what you need to
Nice work C1 – good to hear from you Buddy. Talk soon and no more accidental junk food eating!
Hi Fiona – sometimes the important thing is how we deal with setbacks. Don’t over-think or beat yourself up. Enjoy!
Nice work Primal Girl (Tash S)
Yay Leonie! I’m celebrating with you
No blowing off for you Mel!
Well done Rachael – good for you. 65kg here you come!
Hi Craig,
This week has not been good for my 28 day commitment, I was sick with the flu and also my two children so a hard week with not much sleep, thats the bad news but the good news is I am much better now and I am not going to give up, not going to over think or over emotionalise (if thats a word) my exercise I am just going to go to the gym and get walking.
Thanks Craig – for giving me hope and encouragement!
Jen
Hi all and good morning Craig
Some good results on the board. I had a great week and happy to report a loss of 2.6kg this week. More importantly I have renewed my committment and enthusiasm. Did not do the exercise 6 days but managed 5 and have the sore muscles to prove it! So much of our success depends on our mind and I have leart some good lessons in the past. Just need to do abit more revision! I am willing to put in the work to get there. Have a great week all. Shirley
PS Left a message on the 28 day board for you Jaye.
Hi, Helen Mary checking in with my first weekly update on my 28 day commitment. I didn’t get off to a good start – let’s face it there was a certain almost (??!!) empty cask of wine to deal with plus a large amount of emotions. I had been to the doctor for my 2 year women’s health check-up on the Thursday before and we had started a plan to address some issues I thought I was having. I was actually holding onto some of the self-defeating issues for dear life – a real ongoing, spiralling pity party. I was also being a real martyr to my cause as I didn’t want to handle being accused of – yet again – attention-seeking. Anyway, Thursday night I had 2 glasses of wine which in fact equalled 3 standard drinks ( my commitment is to have no more than 2 standard drinks on no more than 4 days a week) and then on Friday – to finish off the offending cask – I had 2 ½ glasses equalling 4 standard drinks. I have – yet again – come to the conclusion that maybe (??!!) it is better to – for the next 3 weeks – not drink wine – or any alcohol), instead lots of lovely tap water!!! Oh and number three of Craig’s tips – to overcome the martyr, quietly and without fuss or “attention-seeking”; to make my own quiet commitment to myself and just get on with it. Now to tackling a bit of “our” (????) house-work before going to work helping with a client’s housework (I do get paid for this and not just money but mostly voiced appreciation as well!!).
Anyway, I have not even really felt like having any alcohol, a few issues with drinking glasses of water, cups of tea and coffee, freshly squeezed fruit juice…and high cholesterol – all those lovely comforting foods. Oh and the doctor would like for me to do more exhausting exercise in the afternoons to help with my sleep challenges. So for my next commitment…
I have a further goal and that is to see (and possibly speak to) the man – Craig, in the flesh one day (soon?!!). For this to happen I need to 1) save some money, 2) work though some (as opposed to a whole heap) of issues with “our” marriage, and 3) develop more self-confidence and self-reliance – overcome that martyr!!
Lots of love and beat wishes everyone, Helen Mary!!!!
You’re welcome Jen. The next week will be better.
I am doing 50/50 with my snacking after work.
For the most part, I am starting to cook dinner as soon as I get home. One night I caught myself with a slice of processed cheese in my hand, and immediately handed it to the dog instead of putting it in my mouth… not so good for the dog, but she loved me for the rest of the night…
For the most part, I’ve had some nights where I’ve snacked and some where I haven’t.
Unfortunately, the nights I haven’t I have had something else on after work, Chiropractor, PT or whatever…
So hopefully this next week will be 75/25 and I won’t be far off
Shirley – you rock! Great work.
That’s some update Helen Mary! – keep those wheels turning..
Hi Jess @ THIR – at least you’re making progress! Well done. 75/25 it will be
So Craig
Like you things went well, I committed to eating to satisfaction, good meal, then nothing more after evening meal. Not hard to do, it has been going well, but like you, I had the hiccup, when i went with a group of freinds to the city, to hear a speaker in the Wheeler Centre series. We had a snack together at about 10pm.
So I need to think through whether to eat something when i am socialising, how to manage that situation, without being a fanatic.
This is not a falling off the wagon, i am still on track.
Helen
Hi this is Dianne from Victoria. I am pleased to say I have achieved my week of doing stretching every night as recommended by my physiotherapist. I almost came unstuck on Wednesday night. I had received some very upsetting news and didn’t get home until late that night. I was aware of my thought processes of “it was too late, I am so upset, I just won’t stretch tonight”. As soon as I became aware of what I was about to do, I was down on the floor and before I knew it, my stretching was done! So it really was a case of getting out of my own way and just doing. And my back is starting to feel so much better. So bring on the next week.
As an aside, I have just successfully completed a 4 week challenge at my gym (and completed with one day to spare). Over 130 people started and as at yestereday lunch time, I was one of the first three to complete. So I know I have it it me to do whatever I set my mind to do.
Ok thanks for the encouragement Craig….my commitment was one hours exercise every day……….and yup made it ALMOST…i did spend a day in hospital with concussion (no not from the exercise…just lets say i am NOT bringing in the rubbish bins again!) so that messed one day …but otherwise it was a bit tough some days to get OUT of the door but once THAT exercise was accomplished no problem! Here we go again!! Hugs and good wishes to all other fellow travellers! ()
Hi Magda here, I was first cab off the rank to hop on – and I’m the vain one, remember??
Great 4 days!! (I started on Monday as I had some birthday celebrating to finish over the weekend). Weight dropped 2.3kgs which I’m not silly enough to think is all fat (I wish!!). Yep there would be a fair bit of bloat and water in that but looking and feeling heaps better already. I ate well, ditched the sugar (eegads had mild withdrawal symptoms), upped the water and green tea and walked every morning for about 40 mins and gave myself this morning off as planned.
My biggest challenge is to get through the weekend (starting tonight) without overdoing the wine and nibbles (beer o’clock is an institution in our house) and getting too relaxed with food choices.
Next week’s check-in will reveal all, I guess.
Cheers
Magda
You are still on the wagon Helen… me too
Great work Dianne! Stretchy flexy girl
Well done Carol P – try not to knock yourself out next week!
Magda – it’s all in your control. It’s about YOU in the situation. MAKE IT WORK and well done of what you’ve achieved this week.
28 day update.
Well i’ve stayed out of the cookie and lollie jars at work, no problem, but the running training is not going so well, one step at a time, so they say.
Amanda from Victoria here. My 28 day commitment was to cut out all processed sugars and I’m glad to say so far so good. Did have mild cravings at night but distracted myself – even passed up one of my colleague’s birthday cake at work. I feel good – I have been meaning to do this for so long – thanks for giving me the kick up the behind I needed!
C’mon Renae!!!
You’re welcome Amanda – now, do it again next week!
Hi all! Well my goal set last week was to exercise for at least 6 out of 7 days a week. I can happily say that I have exercised every single day since the post! It has encouraged me to try out some new classes at the gym like boxing and zumba and I’ve found that exercise is slowly but surely becoming a part of my routine (which has never happened before!). Tomorrow, my friends and I are planning to tackle the snack pit in SA (circut course on sand dunes) and I’m planning to up my running time on Sunday. Looking positive. Just have to keep going!
My first weekly update: jack sh*t achieved. Looked at runners a couple of times and they sat back and laughed at me little rotters. This block is going to be harder than I thought – I kinda know psychologically why its happening but I can’t get round it. Any ideas welcomed.
Keep it up Chanelle. Well done so far
I had about a 70% success rate. 5 weight and or cardio sessions and the eating was much better. I will try to be better next week
Hi Hellen (Kinglake girl)
My suggestion: Don’t run for a week. Put your fave music in your ears, switch off that brain of yours and walk for an hour (or so) each day in your beautiful part of the world. Include some hills, tracks and dirt
Well done Sue. Cheering you on…
My commitment was to get up early and walk for half hour each morning. I have been sort of successful. Missed one day as I forgot to set alarm and two days were raining……but I still got out of bed and jumped onto the exercise bike. I figure close enough can be good enough.
So all in all not too bad.
Any progress is good Lee. Try a walk in the rain one day – it’s one of my all-time fave things to do.
Hi everyone,
Well I’m absolutely flabbergasted by the support and encouragement on the wall… it’s incredible and certainly a kick in the butt for me as I thought this might be like everything else where you end up not mattering.
My goal was to stick to my food plan and training plan for the Oxfam 100km walk. I’m pleased to say that I successfully tackled the hardest 30kms of the walk last Saturday and have continued training during the week – albeit not 100% on plan (probably 70%). My goal for the next week is to plan my ‘rest day’ in advance so I can’t use that as an excuse when I don’t want to train.
My food has been a bit more hap-hazard – about 50% – so this week (and particularly weekend!) I’m committing to my plan – and I’ll keep a record of it.
It’s really amazing how good you feel when you do master something that you perceive as really tough. I had a shocker week with a few massive distractions (work related) but after a lunch session at the gym, I had such better perspective on it all. I need to remember that feeling
Good work to everyone else – you’re inspiring and keep me on track when I see your comments come into my inbox! And thanks Craig… it’s so bizzare thinking this is all through a website, but it’s working and keeping me accountable… I didn’t think I’d post this week, but your email this morning was a right kick up the butt.
Well done JenFir – you make sure you post every week! You made a committment remember? I’m in, so are you.
What a week! I exercised every day & lost 1.4kg. I finally got around to booking flights to Qld to visit friends. I arranged to catch up with an old work friend I haven’t seen in years. The MP3 player I bought in January has finally been loaded with my favourite music. I even called my Mum – desperate stuff!
Did any of these things appear in my commitment statement last week? NO!!!! I was supposed to pick up the phone & call my past customers. I’m still a scardy-cat, but I’m not giving up.
Let’s see what happens next week….I’ll be away from home for 3 days, but there will still be plenty of time to make some calls.
Well done to everyone who has been able to make some positive changes. I want to join you!
First off – nice work Craig – It’s nice to be part of this with so many other travellers.
OK taking on this task was massive and has really put some perspective. My goals were not fitness related as I’m having a ball with training and getting fit at the moment and feeling all the better for it….unfortunately the extra clarity of mind from being fitter and stronger means I am challenging some other areas of my life that have not been exercised so vigorously….so I’m hearing you Craig about the mind stuff.
Budget – check
Resume update – in progress
Alternative careers research – in progress and gonna need help
daily reminder – check -> in fact had a massive dose of this early in the week when I just happened to be driving past my childhood primary school and the kids were running around so free of incumbrence (sorry for the $2 word) but it hit me HARD and at the risk of sounding a little soft I got a bit of a teary well up going…those were really good years for me…talk about doing your head in….and then as if I had not had enough of a WHACK I drove past my high school late in the same day and there were kids walking hoome from school. Those were more challenging years – bullying etc. and no doubt the impact of this in my formative years has been a big part of my “overthinking”…. It was like watching myself grow up all at once….which ofcourse had me in deep thought for the rest of the day…couldn’t sleep and so on.
Anyway it has really got me thinking on a new level and when I was running the other day through the beautiful Mt Dandenong I got this overwhelming feeling of “you only get one shot at this so for goodness sake give it everything” – it was a really strong sense of purpose that is still really clear in my mind. I hope it lasts.
Having said all that the work issue has really surfaced and I think the attitude adjsutment I was looking for at work is more to do with me doing something with substance than just having a better outlook on what I do where I am…so until I fix that it will be hard to change (not impossible) – and before you say it I have tried to introduce some “meaning” to the workplace here but unfortunately others here are not willing to step up.
The best part is I think I have uncovered my obstacles and now to start working on a plan to deal with them…first stop MBE
– so this coming week
1. reduce coffee intake to 2 per day
2. finish resume
3. work out what is important to me
4. book a job interview for practice or ….
…and yes I did drink more water too !
Good luck fellow travellers.
Lorna from Sydney here…. ok.. 7 days later… I have achieved 2 x 30min workouts for the week (i committed to 3) On the positive though, I have been wearing my pedometer every day…… have increased my daily steps and have made an effort to increase them……
so…. looking forward to another week of improvement.
Good work Christine
That’s quite the update Mik (good work) and a good plan for the coming week. Go you!
I am learning pilates to improve my core strength as my balance is poor due to a serious MVA.
I was doing well until I had a fall (non pilates related) on the concrete outside. I ended up with 8 stitches in my eyebrow, other cuts & grazes & a black eye. I look & feel like I’ve done a round with Anthony Mundine! I’v had to stop for a while BUT it’s just a hiccup or delay. As soon as the stitches are out or the bruising is better (whichever occurs first) I’LL BE BACK!
For everyone still going – be proud of yourself so far & KEEP going!
Have a wonderful day!
I committed to working out for 5 days per week & eating well to lose 2 kg over the next 28 days.
I didn’t think I’d get there but I did work out for 3 days back to back, 1 hour each session (CrossFit) & I feel like I’m back into my old rythm, yeha. The mind can really make or break you & I had to really fight the urge to stay in bed & make every other excuse to not go.
Food not as good, but better than last week & I am now keeping a journal & I feel more accountable. It’s amazing to see on paper what you have eaten! I’m not beating myself about the food, I know this will improve, it has already improved because of the food journal.
I didn’t think I’d post this, because I felt I didn’t live up to my full commitment (little Miss Perfect), but I realised it’s the journey that counts.
It’s great to see everyone comments, very encouraging.
Have a great weekend
Success is sweet – and I stayed away from them! No sugar or products containing cane sugar in any form were consumed in the past 7 days. I did use honey, agave syrup and coconut palm sugar so it was easy BUT it meant there were NO lollies at the movies for me, no ice cream with the kids, no sugar in tea or coffee and basically nothing out of a packet as most of it contains sugar!!!
My one other challenge was to not turn weekends into a “free for all”! I have survived one unscathed and am about to enter another. (Saying little prayers).
It is SO good to do what I say I will do! In this one small department – I am in alignment!!
It’s the first time I have ever responded to something like this, even though I have been reading Craig’s emails ever since my PT Amanda sent the link – must be well over a year ago.
I am amazed at the different challenges being taken up – it really is inspirational.
Confession Time!
It really wasn’t a big ask, 3 extra cardio sessions for the week.
Monday went very well, jogged & walked around the block, halo blazing brightly
Tues night went to my first class for the Masters degree I just enrolled for – last went to unI 20+ years ago – almost wimped out when things didn’t go to plan, but hung in and thanks to fellow students it all worked out beautifully! on a high!!
Wed morning was tired, had a doctor’s appointment, it was raining, really stressed by work, DIDN’T TRAIN, and didn’t even go to pilates… told myself it was ok, would go home & look after the 2 exchange students we have from Japan, and do it tomorrow… stayed up till 2 am doing my tax for Thurs.
Thurs tired, no time before the tax appointment, stressful day, left work 7:30pm, pizza & pav to pick up for a farewell dinner for our lovely students, DIDN’T TRAIN AGAIN…. Annoyed & disappointed with myself…
Friday 7:30am see off the students, it’s raining & cold…. skipped in the garage. 1000 skips doesn’t sound much, but I am a lousy skipper so it took 20 minutes & feel much better for having done something.
Will do another session on the weekend so I am back on track for next week. (btw, food diary is a disaster too Amanda; we will have lots to discuss on Monday! )
Now, do I register for the 6 km or the 10km run in the Melb Marathon tomorrow? I find fear is a great motivator, and the 10 km is far more scary…
Keep it up Lorna
Yowzer Jen N – a hug for you. Get better
Well done for posting Ann-Marie – like me, you’re a work in progress. Good and bad days (and weeks) are normal – not weak
Good for you Jules
Go the ‘ten’ Fran!
Hi, Julie from Hobart here. I am proud and pleased as punch to be able to say I have stuck to my commitment to exercise for at least 20 mins every day this week (and the following 3 weeks ad nauseum!). One hour beach walk Sunday, 30 mins vid Monday, Spin Tuesday, Zumba Wednesday, walk yesterday and walk today. Who knows? Perhaps and hopefully this is the start of commitments to shift this lard permanently!
Julie – perhaps? hopefully? DEFINITELY!!!!
Well done.
I first posted a couple of days late but I have stuck to my goal of my hip and shoulder rehab 5 times a week and have stuck to my nutrition plan (with great results).
This next week will be a little trickier to keep in routine as my cousin passed away yesterday so it won’t be a typical week but, I just told myself that he wouldn’t want me to fall back into bad habits as he loved to workout and keep fit and would love to see me reach my goals if he was here.
Sorry for your loss Frankie. Keep doing your best.
A start of sorts – I committed on Monday and so since then I have drunk only one night at home. My routine was thrown on that evening and so it spiralled and out went out of control. Food – the bread has been one night only and days are easy to stay healthy. This week has been really difficult – spent huge amounts of money on the business to be ready for a deadline tomorrow – quite a risk really. So – thank you – I have been pretty healthy this week and it was a week with the potential of being very self destructive and unhealthy. I am looking forward to next week.
My committment was to run on Tuesdays and Fridays. Whther that be in the morning, lunchtime or after work. So far so good. I started last Tuesday so thats 3 runs so far and am doing my Friday run after work today, I brought my gear with me so I can do my run straight away when I finish work.
I weight train the other 3 days per week so it hasnt been easy but I want to get cardio fitter and get over this running phobia once and for all. Committed!!
Go Annie…. (yep, I know who you are
)
Good work Deb – keep the wheels turning
Done part one – the sorting of the receipts. Funnily enough a lot of other paperwork was found in amongst the pile and that got sorted too. I actually managed to make a clearing on my desk . Next week is challenge two – actually make sense of the receipts in a BAS.. urgh.
Fi
Why did I suggest to myself I would do this – because I needed too. I am a chicken at times..and would rather collect the eggs than lay them.
I always belived it is rather easy and natural to have a conversation with someone. mmmmm this week I have learnt a few things I should have been more aware of. I have been kidding myself for weeks that I have been listening versus hearing.
Hearing I know is a physiological function that requires no conscientious involvement of the brain. It is done without any active participation. On the opposite side of the boxing ring, jab jab hook – listening is a mental exercise requiring active and conscientious participation.
I have started to particpate in the boxing ring and am enjoying it. I am focussing on empathy, availability and an open mind.
Reading the progress of everyone so far is absolutely awesome. Well done team.
Enjoy your weekend.
FI XXX
Wow! You guys are incredible. Look at what you’ve all done!
As for my commitment … Well, I’ve actually achieved what I said I would. Every mouthful this last week has been recorded in my food diary. It hasn’t even been as tiresome or boring as I had expected. Who knew?
Keep up the good work, everyone. Looking forward to hearing how the next week goes.
CJ xox
One week at a time Jenny
‘Fi the Listener’. Nice
My commitment was to procrastinate less at work.
(1) email program off – Done mostly except for yesterday and today
(2) activity log – Done shows that I am concentrating on higher value tasks
I am actually enjoying work at the moment and feel that I am achieving heaps. Here’s to taking back control.
Hi, Craig – you made a great statement above “Manage your mind you’ll manage your life” – love you to do an Article on it one day – ie managing your mind.
Thank you for taking the time to do your articles and to help us and keep us all motivated.
Cheers, Diane
Well, my commitment was to stay away from the scales for a month, and so far, so good, even having scales in the changerooms at work hasn’t tempted me! I’m starting to think that I took the easy way out with this challenge and I should add something extra in, now that I’ve stayed away from the scales for a week, I don’t even have the desire to weigh myself. So, on top of staying away from the scales, I’m going to keep an accurate food and mood diary everyday to encourage myself to eat better, the last few days, my eating has been less than perfect (a few cookies and a little too much chocolate) and I feel my training has suffered because of this (currently in the final weeks of training for the Adelaide marathon on August 15th). Hopefully, by recording what I eat and how I feel and subsequent training results, I’ll be able to identify connections between nutrition and training and encourage myself to make better choices.
Without having read last weeks post, I made the commitment last weekend to ride my bike every day as I have a short term goal for the end of August to ride 3 x 90km to raise money for Cancer research.27/08, 28/08 and 29/08.
Today I feel full of confidence that I will make the distance no worries.
My commitment was to be at the pool (25mtr indoor) at 6.00am and swim for 45 minutes with a goal at the end of the 28 days to swim 80 laps in 45 mins and on the last day 100 laps in 1 hour.
this week dont worry about time just move! regardless of how slow!
Sunday 8.00am 40 laps 3min rest 20 laps to finish
Monday 6.00am 80 laps (lucky I had an RDO from work)
Tuesday 6.00am 60 laps straight
Wednesday 6.00am pool opened late, 40 laps, had to go to work
Thursday 6.00am 60 laps straight
Friday 6.00am 60 laps straight = 360 laps x 25 mtr = 9 Kilometre
STREWTH!!
I still have my guts but have lost my MAN CANS
My challenge is not the swimming but to keep count whilst I swim and not crash into people. This sounds wierd but I am not musical in any way at all BUT why do I sing to myself when I swim??
maybe I can sort that one out at the MBE weekend
So far so good! I’ve had 2 litres of water everyday since my pledge to do so! Starting to feel better too which is a positive! Keep it up all
It’s alison here! Am doing ok – my goal was to not over-eat … managed to nail it 4 days out of 7. The other three days were a tremendous learning experience – I am learning more about my triggers all the time. Onward and upwards!
Good for you Roxy
Hi Diane – I’ve written dozens of articles on that very thing – take a peek through the archives
Marathon! Good work Deb
Congrats Ronnie
Say goodbye to those man cans Stephen. Too funny.
Nice work Lisa
Keep those wheels turning Alison.. .:)
I committed to practicing my mountain dulcimer daily and that was accomplished! I keep forgetting you are a day ahead of me, so today is my Friday and when I complete this message, it practice time. I’ve even been great with using my metronome during my practice time. It is interesting to commit to this one area of my life and see other areas being avoided; so somehow I need to get them all together like being consistent with cleaning, being able to complete the yard work and completing daily dulcimer practice!
9 days in and I’m sticking to my goal of no alcohol. I had tenatively set myself this challenge and decided to seriously commit to after reading the Kick-start article. Had a very hard week at work and home and would normally automatically reach for the wine on a Friday night. I briefly thought about it tonight…. but then decided it wouldn’t be worth it. I really want to break my normal patterns. For the first time (ever) I feel really confident I can do this. Thanks Craig!
My commitment was to keep a diary in which I could reflect my daily thoughts and experiences.
So far so good! I’ve been writing it daily though at first I struggle to find “the best” time to write it. I’m really enjoying the time I dedicate to writing it, kind of “me-time”!
I actually put on weight this week but I’ve been looking at what I’m eating [my commitment] and keeping a simple food diary [just food approximations not exact amounts] and can see that late afternoons are a big issue for me, I get tired, let down my guard and shove as much as I can into my mouth. Also exposure to chocolate and carbs is a big one, going to the supermarket, visiting friends, it’s too easy not to think about what I’m doing and buy and/or shove.
This week I commit to writing in exact amounts and sticking to 3 meals and 2 snacks a day., preferably one of those snacks being fruit.
I’m commiting to chewing slowly and sitting down to eat [preferably not in front of the pc or while i'm reading a book, hmmm only preferably can't commit to this one, I love to grab any spare minute to read]
I love to exercise, I jog, use weights and do DVD workouts [approx 40 mins x 5 days] but no amount of exercise seems to compensate for all the food I eat and because i spend so much time exercising [I walk my dog twice a day also] and like everyone else I have a million other things to try and fit into my day I always think I’m hungry and I tend to grab at food quickly and eat quickly.
My commitment was to start and then increase my physical therapy exercises to reach every other day in a month. I’ve done them twice this week, and peripherally have also done more chores and started eating better. I’m tracking my calories (eaten & burned) in an Android app, which is making me much more conscious of what I do.
I have had no wine for the last 7 days and feeling much better for it. When I read everyone’s comments in the mornings I think how much easier my challenge is as it is not a daytime habit. It is the evening that I have my temptation! I was really keen to relax with a glass of wine last night…………but no! – I will not give in.
Well the funny thing is although I have had the crappiest week and couldn’t get to the gym due to my injury, I actually kept my commitment and did my pilates stretches everyday.
I still have so far to get to where I want to be and although it is hard not to get frustrated and give up, I am determined to get there. I feel like the old tortoise….slow and steady wins the race.
What I have learnt this week about myself is that I need to tackle my emotional eating. It is derailing any progress I make in the gym. Any suggestions for this battle??
So far so good, no chocolate or biscuits this week.
Keep up the good work gang.
My comitment was to not over eat and stick to my calories, so far 6 out of 7 days, had a work lunch and blew them away that day, but the other days good…. Still not got any movement on the scales though… this week is to exercise everyday and not over eat my calories either… then i should start to see some better results…
My mind is terrible though – i over think things and then don’t do them… is terrible… worst part is I know what I do…. I just have to work out how to turn it off!
Keep up that practice nancy
You’re welcome Jenny – I’ll be cheering you on
Keep enjoying Ester
Kathy from Massachusetts here — my commitment was to do strength training and stretching for 20-30 minutes at least three times this week. It was a tough week, but I’m pleased to say that I got it done! 35 minutes, 45 minutes and 23 minutes (I was rushed that day!) I created a workout and posted the exercises on big paper on the wall to make them easier to follow. Thank you Craig — I wouldn’t be doing this right now without this challenge.
And onward to week 2 – same goal!
Sounds like a good plan Lena –
Sounds like you’re on track Alisa
Good for you Suzannah!
Hi Jacqui – perhaps keep a food diary for four weeks – make eating more practical and less emotional…
Good work Paul
Hi Tara – get your exercise done early in the day when you can
Go Kathy! Well done girl..
So there were two things I wanted to change -I wanted to exercise 5 days a week (just a 30 minute walk) and I wanted to eat fruit for one snack a day.
The fruit thing really worked – I took two or three pieces already cut up and in a container to work and actually looked forward to eating them for morning or afternoon tea. The key was already having them cut up – if I would have had an apple sitting on my desk I would have ignored it. I really noticed a change in how I physically and mentally felt during the week despite having a lot of things go wrong in other areas of my life!
The exercise thing barely got off the ground. I am not good at taking time for myself and this really proved it to me. I managed two walks and despite feeling great after them I didn’t go out every afternoon. I had some major stresses in my life this week (including my best friend miscarrying) but still had time to get out of the house – just not the motivation. This week to improve on this front I have decided to schedule in what days I will go for a walk and stick to that. Wish me motivation!
Go Beetricks!
“WOOHOO” I commited to walk 4x further by the begining of week4. Well BAH to that!! I am walking 4x further already, still going strong and plenty more where that came from… another 4x further??? go me!!!
Hi Craig and everyone else,
Tonight is the end of my first week and I am pleased to say it has been a success, although temptation is never far away! I didn’t put my goals for the 28 days originally which are to follow the primal blueprint properly, without the glasses of wine, bottles of beer, occassional packet of crisps etc. My husband and I have kept each other motivated, we are now on two weeks hols but I have told myself that actually a bottle of wine isn’t a treat as it is technically poison to my body and empty calories, gives me a headache, a bad nights sleep and might even make me slightly irritable!! Tough love or what!! We
have always had beer and crisps night on Friday
nights but not yesterday. Felt better this morning, had more get up and go and been totally 100%
more productive at home. Isn’t it amazing!! I also believe that I may have lost some weight which will be a fab side effect of my new regime, I shall do official weigh in tomorrow morning so it’s exactly a week since the last one. Still counting down and keeping the motivation by the number of days left getting smaller, quite exciting isn’t it! Good luck all for the next week, it really is in our own hands. Tx
Go Rae!
Great work Tracey
Hi, Dawn here.
My commitment was to plan my meals at the beginning of the week and stick to that plan, also to exercise a minimum of 4 days a week.
The meal planning went well, except for a bout of some kind of tummy bug which lasted a couple of days. More a problem of under eating than over.
The exercise part I’m still working on, but I did get 30 minutes of exercise in twice last week. That’s two times more than usual, so heading in the right direction.
Looking forward to the next three weeks.
thank you Craig xo
Keep heading that direction Dawn
You’re welcome Candy
Okay so NINE days later and I am here to report how my committment is. Well like my tardiness its not great. But rather than throw. In the towel I’m here to make the next 7 days work better with my hard copy journaling. I did write 3 times. And this week my goal is 4. I will say my other goal of walking daily has been most successful. I’m power walking 2.4 miles in 35 minutes despite the heat and humidity.
Dear Craig
I made my 28 day commitment to exercise for a min of 30min 3 times I week. Well I didn’t do any of it, all my normal excuses….nothing changed….I can say I will make more commitment next week and lot of other blah blah blah, however actions speak louder thand words.
On the subject of emails when you open the floor to coaching and people email there ideas/thoughts etc. Do you ever publish them? i would be interested to read what people said especially from the blog the other day question “how do we change our default setting?” . I would like to know.
Thank you
Cheers
Michelle
My commitment was to implement a daily schedule/journal. The schedule half is meant to help organize my day so it can become a more productive one. The journal is where I review my day. It is used to hold me account for whatever I do or don’t do. My first week was full of highs and lows. This was by no means a flawless week. In this first week I was face with a lot of obstacles that attempted, sometimes succeed, at throwing me off my schedule; everything from lack of planning, sudden occurrences, monetary opportunities, friends, just being tired, to tardiness. However, in the end, this turn out to be a week of learning. I probably only had about one or two days that I would qualify as successful, on the not-so-successful days I made sure I didn’t get to discouraged and cop out. I made sure on those days that I ended with a journal entry that recap my faults and ways to improve. I believe this really help me carry through those tough times because it turned a negative day into a positive lesson. Through these almost daily lessons I was able to learn the importance of prioritizing, punctuality, and being FULLY prepared. I believe this rough first week will help me on my second week and beyond tackle some of these obstacles that are bound to happen again.
Well had a real busy weekend so only been able to write in my progress this morning. I committed to going to each of my boot camp sessions, eating to my meal plan and drinking at least two litres of water a day. I was successful with the boot camp and put some amazing efforts into my training. The eating and drinking did let me down, as it seems to do. It has always been the part thats out of my comfort zone. I have started this week well with my first boot camp session and am looking forward to doing better.
Hi Craig and co
Have been away for summer hols so first chance to post week 2 result and an update on week 3 while I’m here! It was tough away from home and remaining true to the primal blueprint but where there’s a will there’s a way and we stuck to no alchohol and primal eating the whole week, go us! However on our return we had a bottle of wine, first drink since starting the 28 day challenge, 18 days of abstinence and it noticed, felt like rubbish this morning, no, all day and vow not to do that again. So mostly good news and a lesson learned that drinking is evil! I am confident the next 10 days will be hard but worth it, no drink and only primal eating. If you spit towards the sky you know where it’s going to end up
Week 3 on the 28 day committment – it is going very quickly. My committment was to eat regularly and make better food choices. With the help of a meal planner I am keeping most days under control, although slipped up when I started work at 5pm and didn’t finish until 9.30pm, forgetting to take my dinner. Rather than eating a family block of chocolate (yes it is possible) I just drank water and went hungry. Guess what?? I lived!
lesson learnt
My committment was to exercise for 6 out of 7 days of the week and yes, once again – I HAVE ACHIEVED THIS!!! WOOO HOOO! And you know what? I’m finding that I now want to exercise for the fun of it and that ‘feel good feeling’ that I get after it. It’s not about weight loss anymore, it’s about feeling good, trying new things and challenging myself. Feeling good! BUT because I have been going at it pretty hard, I still make sure that Friday is my ‘exercise rest day’ which is very much appreciated by my body when I get to Friday let me tell you!
Cheerio,
Chanelle
Half way through the 28 day trial, and am finding it a great motivator.
I was determined not to be one of the drop-outs who threw in the towel.
This last week I managed to get in 5 days of exercise, that’s one more than my minimum goal, and stuck to my eating plan for 6 days, losing half a kilo for the week. That’s big progress for me.
Dawn
It’s really inspiring reading all the successful 28 dayers.
Unfortunately I am not one of them
Monday is a new week, and I should have recovered by then, so will start again – it’s never too late to start..
Looking forward to inspiring others next week!
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