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Thursday, January 28, 2016

ABS 60 Day Challenge




I’m going to let you in on a little secret - almost every popular diet plan, nutritionist, and weight loss program has got it all backwards.  


This is because most programs focus on “what” to eat and “what” not to eat.


Eat more veggies. Drink more water. Add more protein. Don’t drink soda.


The list goes on and on…


But in the real world the hard part is not the “what.” The “what” is easy. And while some plans might work better than others, the truth is most WILL work….as long as you can stick to them.

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You see, it’s not the “what do I do” that most people struggle with…


It’s the “how do I do it.”


How do I change my eating habits? How do I cut the soda out of my diet? How do I eat less breads and grains?


So how do we develop daily habits? How do we change?


Leo Babauta, author of the popular blog zenhabits.net, has a 8 step system for change:


  • Do a 30-day challenge, focusing on just ONE habit.
  • Write it out on paper, along with your motivations, obstacles, and strategies for overcoming them.
  • Commit fully, in a public way.
  • Log your progress.
  • Remain publicly accountable — report on your progress each day.
  • Have support for when you falter — either in real life or online.
  • Reward every little success.
  • If you fail, figure out what went wrong, plan for it, and try again.

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So instead of trying to lose 15 pounds or eat only chicken and broccoli for the next two months we are going to instead focus on developing the habits we need to consistently do to achieve the results we desire.

PROGRAM OVERVIEW


STEP ONE - Do a 30 day challenge, focusing on just one habit


Our ABS challenge will be broken down into two consecutive 30 day challenges.


MONTH ONE - Increase our daily intake of healthy foods.


During the first 30 days, we are going to focus on increasing our intake of the three cornerstones of healthy eating:

  1. Water
  2. Veggies
  3. Protein

MONTH TWO - Reduce our intake of empty calories.


During the second 30 days, we are going to focus on reducing our intake of the two most common sources of the empty calories that stop us from losing weight:

  1. Processed carbohydrates
  2. Liquid calories

STEP TWO - Write it out on paper


Fill out your ABS Goal Setting Worksheet and review it with your trainer.

STEP THREE - Commit fully, in a public way


Post a screenshot of your Goal Planning Worksheet in the Kuzora Clients Private group before Monday February 1st.


In addition, fill out the “Accountability Bubble Worksheet” to help us enlist the support of 2 or 3 friends of family members.

STEP FOUR - Log Your Progress


Fill out your Daily Habits Log everyday.

STEP FIVE - Remain publically accountable and report on your progress daily


Post a screenshot of it in the Kuzora Clients Facebook Group.


In addition, weigh in weekly with your trainer and report your progress to the group.

STEP SIX - Have support when you falter


Use the Facebook group, your trainer, and your friends and family members as a “Support Bubble” to get you back on track when you fall off the wagon.

STEP SEVEN - If you fail, figure out what went wrong, plan for it, and try again


Meet again with your trainer during the last week of February to review how you did during during the month. Evaluate your successes and failures, and plan ways to overcome your obstacles for the next 30 Day Challenge.



In addition, fill out a new Goal Planning Worksheet for your March goals.

STEP EIGHT - Reward every success

Now for the fun part! Celebrate your hard work and success at a client appreciation party in early April, date and location TBD.