WELCOME TO THE 28-DAY CHALLENGE...

Where we make all your dreams come true! Use this section to get in the mood and become a master of change. Then it's simply a matter of time and experimentation until you re-shape your body and develop better health habits and live happily ever after.

THE 28-DAY CHALLENGE INTRO BIT

Welcome to the 28-day challenge contents page. There should be all you need here to get busy plotting your way to your best physique yet. It's an-ongoing project, so I'm always tweaking bits and upgrading the guide to make it more useful. If you want any help, or anything clarified, please let me know. Let's get stuck in!

The 28-DAY CHALLENGE: WHAT ON EARTH IS IT? -- It's whatever you want it to be. In it's simplest terms, this is your chance to set and keep some new improved nutrition and training habits. Whether your a Strength Sessions follower or a personal training or online training client, use this to kick-start and turbo-charge your physique change. Make a big bloody deal of your first month, then use our monthly review system to refine and improve your system for the longer term.

THE VARIOUS CHALLENGES: Whether you're a personal training client, a class comer, an online client or Strength Sessions online person...this is the template I use to arm you with the essential knowledge, get you in the mood and to decide on your challenge and take action. Ideally I want you to read the nutrition section and use the ladder to help you decide on your challenge, but here a few examples for you to take on. See a few challenge templates.

DECIDE AND DEFINE; DON’T BITCH AND WHINE: Certainty, excitement and action. That's what we want. In order to get it, you need a clear, defined challenge, not vague goals that leave you moaning you're not getting results while *feeling* like you're trying harder than you actually are. More words like this...

BEHAVIOUR CHANGE STRATEGIES

HABIT AND BEHAVIOUR CHANGE BASICS — there are ways to make change easy and their are ways to be miserable and fail. I’m going to talk about some of those ways here.

WHAT IS AN EFFECTIVE MINIMALIST? — I’m not asking you, I’m telling you. Training has to be a big deal to you, but it doesn’t have to take that long.

HOW TO LOSE A LOT OF FAT, THE EFFECTIVE MINIMALIST’S WAY — it’s not about slogging your guts out in the gym for hours and hours a day, it’s about doing what works and eating better.

WHY HABITS MATTER / CHOICE ARCHITECTURE — Just a bunch of inane waffle really.

A FOOL’S GAME: 14 STUPID THINGS MOST PEOPLE DO We see it all the bloody time, wasted effort, poor planning, zero results. Not here please.

MY FAVOURITE 28-DAY CHALLENGE HABITS — Just to give you a few ideas to get you started.

CLASSIC OBJECTIONS AND DIFFICULTIES — You need to be ready for the challenge that lies ahead. Don’t make any of these common mental mistakes!

WEAPONS OF HABIT

YOUR STORY...YOUR ‘FRAME’ MATTERS — If you don’t tell yourself that this is important, you might back down when the going gets tough. If you don’t believe your entire self-worth is on the line, you’ll probably slide back into your old unhealthy ways.

LIFE-OR-DEATH HABITS — Just in case you got carried away, let’s take a second and decide where your priorities lie, and which habit is your absolute life-or-death change.

THE MINIMUM-PLUS APPROACH — One of the most powerful change strategies on the face of the planet.

THE GOLDEN RULE OF HABIT AND BEHAVIOUR CHANGE — Follow this rule and joy, success and riches are guaranteed.

YOUR HABIT WAR PLAN — Lay it out, write it out and make it happen.

LAYING OUT YOUR CHALLENGE

YOU DEFINE AND FRAME YOUR CHALLENGE — If it’s not official, if it’s not overhyped, you’re not doing it, you’re kidding yourself.

YOUR CHALLENGE: WORKSHEET — erm, fill it in, or open and note write it out. Get it done or you’re not doing my challenge.

MOTIVATION-OMETER — This is important: rate your motivation and match your challenge difficulty to your motivation level.

CONFIDENCE-OMETER — How confident are you that you can complete your 28-day challenge? Better be an 8 or 9 or you’re not doing my challenge.

READY TO GO CHECKLIST — Just to make sure there’s NO CHANCE you will fail.

BEHAVIOUR REHEARSAL DRILL — This is a surprisingly useful drill to make you think through what this challenge is going to look like when you actually get started.

YOUR HABIT WAR PLAN — fill it out, then go to war.

YOUR DECLARATION — Put your word on it as a respectable lady or gentlemen, or you’re not doing my challenge.

MONTHLY REVIEWS — Asking the right questions to help you take it forwards.

  • THIS MONTH'S STUFF

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