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MONTHLY REVIEWS

EVERY MONTH, A FRESH START

Why the Monthly Review? Sounds awfully corporate doesn't it? It needn't be though. It shouldn't be. I've never had a corporate job in my life -- wouldn't work with my nap schedule. This review, it can be 5 minutes or 3 hours, don't force it - make it effective, get regular and make sure you feel great during and after - if it didn't feel good, you did it wrong.

Take this review seriously, but try and do too much and it won't happen. Start with the basic review below, go through the longer open when you've developed the necessary geeky passion for it.

THE MONTHLY REVIEW...It's Important:

We don't want drifting - Most people drift - do stupid shit, waste their sweat and get nowhere.

We want thinkers here - not brainless idiots.

Self elicitation is bloody useful - Ask yourself the right questions - get better answers and you will be closer to being the person you want to be.

You need an anchor, something to focus you - otherwise you'll be a drifter, not a cool hippy type either - just an idiot.

What are the chances you are going to pick the right strategy first time? and what are the chances that strategy will work forever?

So you've never trained before? - never stuck to a 3 year training and nutrition plan anyway?? And you think you actually have the cognitive capacity, the knowledge base more specifically to pick the right training and nutrition strategy straight away? - and for it to keep working? NO. It's not happening my dear stranger reading on the internet. You need to get moving, you need to lose your fantasy of how you're going to get there and you need to roll with. Monthly Review will give you an opportunity to have a quick laugh at yourself, adjust your plan and continue.

If this is a craft, a hobby - something you can self identify with then you are more likely to stick with it: if you switch your brain off, pound the treadmill powered by will power and gym hatred - you have less chance of long term success and pleasure. We like pleasure 'round here.

You need something ever present, to make you think and that remains in place as you grow, progress, change and explore.

Call me crazy - but we just don't want to waste time and do stuff we don't like.

So, we do the monthly review, as the month turns - even if it falls on Monday Night fun night.

A FEW RULES FOR THE MONTHLY REVIEW

1) Until it has become 'habit-some', you must only do the very basic review. Simply stating: "No I didn't do what I intended to do", and that: "This month I will go to the gym before I get home and drink 3 pints rather than after", is simple and actionable. This is far better than a grand review that you can't be arsed to complete let alone execute.

2) You are not allowed to let it become a chore. Its a fun time to think -- you are literally planning out how you are going to spend hours and hours of your life. It's your choice here - you're not at work now. Do it in a good mood, do it in a cool place, don't let it become another 'thing to do' - make it some enjoyable time for selection, visualisation, strategizing and planning.

3) You will perform the Monthly Review with as much attention and seriousness as if you are having a one on one interview with Jesus, King Leonidis, God, The Queen of England and Stone Cold Steve Austin at the same time. You won't be late, you won't brush it off, you will dress nice and you will take it seriously.

4) You will do the Monthly Review on the turn of the month. This doesn't mean you have to change your programme every month - it can but you don't need to. It means you assess your behaviours, make sure you're enjoying yourself and refine your strategies. You change your programme when it's appropriate for you to change your programme. The Monthly Review works on a higher level - You're mind set, your environment, techniques and nibbles.

You must anchor this habit to the start of the month so that it doesn't get moved around and forgotten about. Plus, this way - you will learn to recognise that its time. If you fall off the wagon and try to give up on your training, you'll also be scarred for life, every time the month turns you'll be reminded of me. hahaha tough suit. You want a better body don't you. You can't give up - some start enjoying it.

MONTHLY REVIEW DONE?

--> quick checklist:

- You have a clear plan of action and your programme, your strategies, your HabFit site and your environment has all been adjusted to accommodate.
- You are absolutely confident that you can and will do what you have intended to do. You know when you intend to do it and what will trigger you into action.
- You are looking forward to actually doing what you think you're going to do. If you don't ENJOY these new habits or workouts, you are significantly less likely to do it long-term. It's Science.
- Are there consequences for if you fail? There better be. Accountability is powerful.

THE VERY BASIC REVIEW

DID YOU DO WHAT YOU INTENDED TO DO LAST MONTH?

Its a bit bloody hard to evaluate the effectiveness of your programme if you didn't do it. Don't beat yourself up about it now, just think about why not and what you CAN do next month - and what you can do to ensure you do-do what you just planned to-do.

IF YOU DIDN'T, WHY THE CHEESE NOT?

You either tried to do too much, didn't know how to do what you were thinking about doing, or you tried to do too much, thinking you were making plans for 'uber you' (not the taxi company) instead of the real you. Try making plans for the real you this month.

WHETHER YOU DID OR YOU DIDN'D DID - DID IT WORK?

Did you get better? How are you measuring/judging. Did you get stronger, get better at a skill, get leaner, grow and impress the ladies?

WHAT WILL YOU DO DIFFERENT NEXT MONTH?

Pick your programme, plan a solution a trigger or a new tactic to get better before where you slipped up previously. Update your HabFit site to suit, then your done.

THE HABIT BY HABIT REVIEW

Rather than the workout, in this review - the true HabFit system, we do not view your 'workout' as a training session. Rather, it's a series of habits you want to install, expand, progress and master. It could be a combination of training habits, nutrition habits, motivation habits and anything else you want to get better at too.

For each Habit, we want to answer the following questions:

Did you do it?

Why or why the hell not?

Put a video in for your records:

What is your record? - number plus description (where appropriate):

How can you get better at doing it?

Can you make it easier to do? (if needed)

Can you set your environment - be it home, office or technology - up better to make it easier to do or not to do the thing you want to do?

How can you progress or expand it a tiny bit (if appropriate)

How can you enjoy it more? - possibly the most important question! Even though there is not always an obvious answer. The more you enjoy it, the less resistance you need to fight.

Etc etc - we may openly install 1 at a time, but you may choose to view and maintain all of your routine as habits and things to refine.

 

So - here's the bit to copy onto HabFit for your self refinement:

 

HABITS I'M WORKING ON:

1) What's the Habit?

Did you do it?
Put your answer here.

Why or why the hell not?
explain yourself

Put a video in for your records:
Don't be lazy, seeing is understanding

What is your record? - number plus description (where appropriate):
Eg "I did 12 but the last two were messy". - these details matter if you don't wanna be a drifter.

How can you get better at doing it?
Think. If you don't know - seek help.

Can you make it easier to do? (if needed)
Think about your triggers and environment. If you failed, start with less.

How can you progress or expand it a tiny bit (if appropriate).
More reps? The next progression? Is it time to expand? Can you put in Habits simply to get you more excited before you begin?

How can you enjoy it more? - think of something, make it more fun. You'll do better.

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LIST YOUR HABIT WAITING LIST

Re-order in terms of priority, consider if you are going to install any new habits this month, look at each habit in turn and consider how easy it would be, what impact it would have on you, if it matches your current self image, do you want to do it. If you are going for 1 (and be very careful if you do more than 1) - then add it to next month and make sure you have a plan for it:

- when will you do it - write out that intention
- what will trigger you to do it?
- what will happen to you if you do not do it?
- What exactly will constitute success
- what evil ducking obstacles can you foresee and how will you ensure that they won't fuck with you?
- How will you learn and how will you know if you are doing it correctly?

NOW SET UP YOUR NEXT MONTH

On your HabFit site if you choose to.
On a notepad if you're stuck in the past
Or wherever else you like to keep track.

EASY. But profoundly effective if you take seriously, do it every month and strive to get just a little better all the time.

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IN DEPTH REVIEW FOR THE SERIOUS CONOISSEUR BUSINESS MAN ONLY

ALL YOUR EXERCISES

ALL YOUR FOOD THOUGHTS

WHATS NEW THIS MONTH

NOW SET IT UP!

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