Evolve Challenge Taster

by Mr B

GET OUT OF BED THE SAME TIME EVERYDAY (EVEN ON WEEKENDS. SET YOUR ALARM)

• WATCH ONE MOTIVATIONAL VIDEO TO START YOUR DAY (YOUTUBE)

• 30-MINUTE WALK BEFORE BREAKFAST 7 DAYS A WEEK.

• 1-HOUR WEIGHT TRAINING SESSIONS A MINIMUM OF 5 DAYS A WEEK.

• MINIMUM 10,000 STEPS A DAY

• COMPLETE 45 MINUTES A DAY OF A NEW ACTIVITY (LEARNING A NEW LANGUAGE, PLAYING AN INSTRUMENT ETC)

• READ 10 PAGES OF A PERSONAL DEVELOPMENT BOOK OR AUDIOBOOK

• SOCIAL MEDIA FAST ONE EVENING A WEEK (NO SOCIAL MEDIA. SPEND THE EVENING WITH YOUR FAMILY WITH NO DISTRACTIONS. TURN OFF NOTIFICATIONS)

• FOLLOW A HEALTHY NUTRITIONAL STRUCTURE DAILY. 

• PREPARE MEALS IN ADVANCE. 

• KEEP A DAILY FOOD DIARY (MYFITNESSPAL APP).

• NO CHEAT MEALS OR ALCOHOL • STAY HYDRATED (I STANDARDLY AIM TO CONSUME NO LESS THAN 3 LITRES OF WATER PER DAY) NO FIZZY DRINKS.

• TAKE WEEKLY PROGRESS MEASUREMENTS (WEIGHT, BODY MEASUREMENTS, PROGRESS PHOTOS)

• NO CHEATING. YOU ARE ONLY LYING TO YOURSELF

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