Check-In #2 (End of Week 4) Form

  • PLEASE ONLY FILL IN AT THE END OF WEEK 4

  • (Please use the details that you used for your initial sign-up)
  • (Please use the details that you used for your initial sign-up)
  • (Please use the details that you used for your initial sign-up)
  • HEAT

  • WRITTEN PROGRESS UPDATE

  • - What is working? What is not working?

    - Are you getting closer towards the goals that you set for yourself?

    - Are you sticking to your daily, weekly, and monthly actions that you outlined as part of your strategy?


    While you answer these questions, think about your habits.

    Willpower and motivation can only get you so far for so long. After that you need to develop lasting habits that make healthy (or healthier) choices more automatic and less effortful.

    The problem is, many people struggle to get habits to actually stick. In fact, about 8 out of 10 New Years Resolutions fail!

    If this sounds like you, then James Clear has some great solutions to help you overcome the 5 Common Mistakes That Cause New Habits to Fail.

    PROBLEM: Trying to change everything at once.
    SOLUTION: Pick one thing at a time and do it well.

    PROBLEM: Starting with a habit that is too big.
    SOLUTION: As Leo Babauta says, “Make it so easy you can’t say no.”

    PROBLEM: Seeking a result, not a ritual.
    SOLUTION: Focus on the behavior, not the outcome.

    PROBLEM:Not changing your environment.
    SOLUTION: Build an environment that promotes good habits.

    PROBLEM: Assuming small changes don't add up.
    SOLUTION: Get one percent better each day.

  • SELF MEASUREMENTS

    These measurements are performed by yourself with the assistance of a willing friend, partner, or challenge buddy for accuracy.

    NB STYLE NOTE:

    - Round to one decimal point when not a round number eg: 96.5

    - Round numbers do not require a decimal eg: 96

    - Only input the number and NOT metrics such as cm, kgs

  • (Wear a minimal amount of clothing for a realistic measurement. Please use a reliable scale, weigh yourself 3 times and enter the most common measurement or an average of the three for the most accurate results. MOST NB please make sure that this same scale will be available at the end of your 8-week challenge for your "after" measurements.)
  • (Lift up your arms, wrap the tape measure around your chest, just above the nipple, and then lower your arms. Ladies above the top of the breasts.)
  • (Either left or right, but be consistent and use the same one for your "after" measurements at the end of the challenge. Measure middle section of the bicep with the arm held out straight to your side, palm facing up and not flexed.)
  • (Across the belly-button and around.)
  • (Left or right, but be consistent and use the same one for your "after" measurements at the end of the challenge. Measure around the biggest area of your thigh.)
  • (Over and around the widest part of your bum.)
  • (On your belt-line.)
  • (This is not a compulsory requirement but for your personal benefit I encourage you to track your body fat % with the help of a professional or at a health club.)
  • MOJO-METER

  • Drop 10 Kgs? Fit into an old pair of jeans? 10cm on your tummy? Add muscle mass?

    Use the list creator below to add at most 3 personal goals.

    Click the block on the right to add a new row

    Add a new row
  • CONFIRMATIONS