Chapter 1 - Weeks 1-4
Goals & Objectives
In January, gyms are full. People are desperate to undo a decade in a week. They go all-in. By February, most vanish. Why? They tried to build a skyscraper on sand & aim for perfection. It’s not only January. It happens all year.
You need to work with your brain & body. With a winning strategy. The goal in weeks 1-4 isn’t the number on the scales. Trust me, that shifts if you stick to the plan. The goal is to finish week 4 with a 100% record of the objectives set.
Gym every Tuesday & Thursday for 4 weeks.
60-minute walk each weekend for 4 weeks
Minimum 3000 steps daily for 4 weeks.
One pint of water every morning for 28 days.
It’s about “behaviours, habits and change”. Right now, it’s more important to focus on changing your mindset, not your body. Without changing the way you think and act, the likelihood of quitting is near inevitable. What you do in the gym, how hard you push & effort levels tell a lot about you and the stage you’re at, but aren’t key right now. They change with consistency, confidence, and understanding of your body’s capabilities.
How many steps over 3000, how long it took, calories burned, again, valuable information, but not the main concern. The goal is simple. Just do it.
Drinking a pint of water each morning serves a crucial purpose: first, it makes sense after hours of not hydrating. But importantly, it’s about discipline. It sounds simple — one pint every morning for 28 days. But, I bet you can’t do it?!
And that’s the conundrum — simple things can often be hard challenges. The main takeaway is clear: START SLOW. Because you might find even achieving what seems SIMPLE is actually more challenging than you ever expect.
