- FOLLOW THE PROGRAM
It does work! Don’t starve yourself, and make sure you don’t overindulge. As a tip to keep motivated, put a ‘BEFORE’ photo on your fridge, bathroom mirror, car dashboard and as a screensaver on your computer or smartphone. This way you will remember ‘WHY’ you are doing the Challenge. ‘BEFORE’ photos only have to be submitted at the end of your 12 week challenge along with your ‘AFTER’ photo
- HAVE AN END GOAL
Establish a realistic goal to work towards on a weekly basis. Keep a diary and detail how you will achieve this goal over the 12 weeks to keep motivated
- KEEP INVOLVED AND LOG YOUR JOURNEY
View the USN Body and Lifestyle Challenge website at least 2-3 times per week. E-mail USN weekly for advice and information sharing and remember to plot your achievements for motivation on a blog or in a diary and share your goals with your support group. Refer back to your records for effective trouble-shooting
- PREPARE IN ADVANCE
Keep control! Plan your meals in advance and plan your training. Pack your lunch and snacks in a cooler bag to minimise temptation. Planning is the key to success, you will be more energetic and productive
- PLAN YOUR EXERCISE
Understand what is required on a daily basis. If you have to miss a workout, maybe your going on holiday or you are on a business trip, refer to the HOME TRAINING PLAN for some creative training ideas or go for a jog
- GET SUPPORT
Start a Challenge Group with close friends and family and surround yourself with positive, motivated people. Be accountable to each other, train as a team and share information, tips and successes along the way
- TRAIN SMART
Take all of the opportunities you can to do a little more. Use the stairs instead of the lift, park further away from the shops and enjoy the walk, take the dog around the block in the evenings and play with the kids in the garden
- SIMPLIFY YOUR MEALS AND BE CONSISTENT
Select foods that are nutritious and easy to prepare – KEEP IT SIMPLE. Prepare meals that everyone enjoys. Get the family involved at meal times and make sure you eat 5-6 smaller, well balanced portions daily
- USE BODY COMPOSITION
A scale is not a reliable tool to assess your achievements. Get a body composition test done on a weekly basis by a skilled professional. Even if your weight stays the same, you will see that your fat mass is dropping and you are on your way to success!
- USE YOUR RESOURCES
USN have a support service in place if you require assistance. Contact them on 086 1111 876, e-mail on email@example.com or log on to www.usn.co.za for motivation, tips, information, success stories and more!
Habits are usually formed over time, and many people become attached to their habits as a norm. By changing one task daily, you can change ‘bad’ habits to ‘good’ habits in a shorter time period.
Firstly, you need to understand your ULTIMATE GOAL. This is the one task or project that you want to complete. In this case, it is a lifestyle shift.
Use your information to form part of your WINNING REPORT on your Challenge.
- HAVE AN ULITMATE GOAL
Understand your reason for entering the Challenge. Be excited about the journey and embrace the changes required for success
- COMM IT TO ACHIEVING YOUR GOAL
Make a personal commitment to your goal. Put this in a diary or blog, re-read it daily and share your successes. I wont just say it….I will do it!
- I AM ON MY WAY TO SUCCESS
I know what I am doing is great! I am sticking to the program and making good habit a lifestyle
- EXCELLENCE IS AN ACT
Understand that you need to give certain habits up. Routines and lifestyle choices will change for the better
- CELEBRATE YOUR VICTORY
You can succeed. This is not the end of the road, only the beginning of a new Challenge. Live your new goal, and embrace your new habits