If you talk about it, it's a dream. If you envision it, it's possible,
But if you schedule it, it's real.

Day 1

The secret of change is to focus all of your energy not on fighting the old, but on building the new.

Day 2

Remember you are not expected to do this program every day. Every time you log on start on the next day on the program but in your life these days could be days apart.

Day 3

If you change nothing, nothing will change.

Day 4

It’s rarely doing the work that is hard, it’s starting the work that is hard. Once you begin, it isn’t that bad and it is almost easier just to keep going than quitting and having the thoughts that you quit or that you didn’t do it hanging over your head.

Day 5

You can’t find extra time – you have to make this work with your existing lifestyle and life committments. To do this you have to identify time gaps, block them off as your exercise time slot, and timetable your exercise into your life.


Day 6

Don’t be afraid to fail. Be afraid not to try

Day 7

If we want something we’ve never had, we must be willing to do something we’ve never done.

Day 8

Stop telling yourself you are fat and useless. You become who you say you are. How you speak to yourself matters.

Day 9

You don’t have to move mountains to make change – we tend to forget that small steps still move us in the right direction.


Day 10

If you try to willpower your way to behavior change – you will lose. You may be able to willpower or resist temptation once or twice, but it is very unlikely that you will be able to willpower your way every single time. Willpower is not limitless – you have a limited supply and it runs out. Instead of relying on willpower – start building a system that needs you to make no decisions.

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