With our food and exercise diary, there’s three parts to it. The first part is actually goal setting. What we like to do is we like to set 12-week goals. What we’ve found with 12-week goals is they’re far enough away in the future that you’re going to see physical changes, yet close enough into the future that you feel like you can work towards them. If you have, say, 6- or 12-month goals, they can seem too far away and too big a task to complete. After we have our 12-week goals down pat, what we like to do is we like to set bite-sized goals. Bite-sized goals are basically weekly tasks or things that you’re going to do every single week that’s going to move you toward your 12-week goals.

The second part of our exercise diary is the weekly training plan. What we like to do is we like to work out how many days a week you’re going to train and the days you can commit to. You’re actually going to write down the days and times you’re actually going to train. This way, we turn into session or we turn them into appointments, and people are more likely to turn up to appointments that they have scheduled in each week.

The third part of our food and exercise diary is actually writing down what you eat and what exercise you do. We like people to write down what they eat, just a brief description. Also what time they ate and what exercise they’ve done for the day. What we do at the end of each week, we check the diary and we might highlight all the things that we need to improve on, and what we do is we just set two goals for the next week. Just two things to work on each week that are going to help you move towards your goals.

What we’ve found is just making little, achievable improvements each week is way easier for most people to handle, and also all those little improvements each week over 12 weeks adds up into some big, massive improvements. Rather than doing a complete overhaul of your diet and trying to be 100% perfect every day, which just isn’t going to happen when you first start out, what you’re best to do, write down what you eat, what exercise you do, and just work on two things to improve each week. All those little improvements would add up.

That’s it for this training video. If you’d like to get your hands on a copy of my food and exercise diary, all I want you to do is comment yes below this video for a free copy through email. Thanks guys.