*A

C CE
M SS
IN TO
D
&
BO
DY
FO

THE CHIEF EXEC'S

RM
FB UL
GR A
OU
P*

6 STEP MIND & BODY UPGRADE

"IT'S SO EASY I THOUGHT I WAS DOING IT WRONG!"

MINDSET, STRESS, CONFIDENCE.

WEIGHT LOSS, LIFESTYLE, ENERGY.

IT'S TIME TO TAKE CONTROL OF YOUR HEALTH.

 CONTENTS

PAGE 3: THE DO SOMETHING CYCLE

PAGE 4: GET HEALTHY

PAGE 5: ACCOUNTABILITY

PAGE 6: MOVEMENT

PAGE 7 GROWTH OR FIXED MINDSET?

PAGE 8: SLEEP & STRESS

PAGE 9: SUMMARY & NEXT STEPS

 STEP 1: MOTIVATION - CREATE MOMENTUM

THE DO SOMETHING CYCLE

ACTION
MOTIVATION...

INSPIRATION
INSPIRATION

MOTIVATION
ACTION

Get it? It’s a never ending cycle.

Taking action, even if the stars aren’t aligned, the environment isn’t quite set up for you to do your best, just do

SOMETHING because this creates MOMENTUM.

MOMENTUM creates MOTIVATION.

This is powerful - it's a strategy I've applied to training, because when you don't quite feel like hitting the big session

that you had planned, just doing something (less intense, difficult, taxing) can maintain your progress & prevent you

from losing your head!

 STEP 2: NUTRITION - GET HEALTHY...

GET HEALTHY.

Yes, it really is that simple.

The first thing you have to do, if you want to increase your energy and feel a million dollars, is GET HEALTHY.

Think nutritious food, think hydration, think not overeating.

By the way, this doesn't mean fill your day with rabbit food... it is about consuming 80%+ of your day with

nutritious food that you enjoy.

if you say you're already healthy, then you're only 40% of the way there.

Step 1: AUDIT

- Become aware of what foods, meals, timings, habits make you feel good, give you energy, and which ones make

you feel lethargic - or things you don't necessarily need.

eg: evening sugary snacks?

Step 2: ADJUST

- Think about some simple swaps in various parts of your day, whether its the time, the item, or the amount.

eg: evening yoghurt?

Step 3: OPTIMISE

- This only comes after you're able to stick to step 1 and 2 for at least a few weeks, you can begin to optimise all

other areas and constantly improve the swaps, timings, portions/amounts.

 STEP 3: MOTIVATION - ACCOUNTABILITY

ACCOUNTABILITY
Accountability is the single most influential factor to maintain motivation

Any form that works for you:

- Friend

- Sibling/Parent

- Work Colleague

- Coach/Personal Trainer

This graph describes the relationship between having and not having an accountability partner/factor

regarding the level discomfort of missing & completing workouts.

WITHOUT WITH

ACCOUNTABILITY ACCOUNTABILITY
TROFMOCSID

TE
D ED
SE
D
LE SE
D ET
IS MP IS PL
M CO M M
CO
S OS S S
/O W/ /O /O
W W W
 STEP 4: ENERGY - MOVEMENT

MOVEMENT

Step 1:

Audit your day, and think mainly about how much time you spend sitting or not moving.

Step 2:

Think about where in your day you can implement some sort of movement, eg: Mornings, lunch break, evenings.

Step 3:

Think about what sort of movement you will do, eg: Walk, run, mobility, yoga, workout.

Step 4:

Think about HOW you can implement these, eg: can I wake up earlier, can I take my phone with me on my lunch break incase I get a

call, can I make sure I finish work at 5 when I'm supposed too and not let other people control my day.

Remember, movement, is movement...

Think outside the box, do exercise, activities that you like!

 STEP 5: MINDSET - TYPES

GROWTH OR FIXED MINDSET

Growth Mindset:

These people believe they can grow, develop & learn. Even in difficult situations there's belief for change & they can

adapt in certain situations. They react well to adversity & consider using their failures as motivation or learning curves.

Fixed Mindset:

Obstacles, challenges & setbacks usually put them into a negative headspace and cause downfalls in their journey.

Whether it's career related or personally, they will usually not reach their full potential due to adversity.

Why Does It Matter Which One You Are?

When discussing mindset types, you need to be very wary of which one you actually represent.

You may believe you're growth but in-fact you're acting in a way that's fixed, this can be problematic from a business/success point of view but also regarding your health &

physique.

You may not achieve happiness if you are fixed minded because you're not allowing yourself to believe, and you'll usually live up to this expectation of failure.

If you have never been in "good" shape before, it's hard to imagine that it's possible for you, but BELIEVE ME, it is.

I've seen it first hand with myself & my clients and the ones that understand that it is attainable with hard work, effort & focus in the right places, achieve their goal almost

every time.

How To Transition To & Practice Being Growth Minded:

- Focus on LEARNING

- Attempt to see ADVERSITY as OPPORTUNITY

- Use EXPERIENCES as LESSONS

- After establishing the END GOAL, focus on the PROCESS

 STEP 6: ENERGY - SLEEP & STRESS

SLEEP & STRESS

I'm not going to sit here and tell you that you need 7-9 hours of sleep per night, because everyone knows you need

sufficient sleep, everyone knows you need to reduce stress levels in order to have more energy.

But doing these 2 things, is not easy. So here's how you can actually do them...

Step 1: Audit your working day

- From start to finish write down your daily tasks that morning or the day before

Step 2: Build YOUR routine

- Build a routine that benefits YOU for the day ahead, this will help you maintain a rigid sleeping & waking time

Step 3: Detach your SELF WORTH from your work

- You are responsible for your progress at work, in your career or business but you cannot determine everything that happens, eg: external events.

- Your self worth is not determined by your success so recognise this and maintain every area of your life that you have control over

These steps will be the start of your improved sleep & reduced stress regarding your mindset. The other basics include:

- Exercise

- Nutrition/Hydration

- No caffeine after 2/3pm

- Not working late

- Screentime in the evening

 WHAT'S NEXT?

SUMMARY
THE NEXT STEP FOR YOU, IS TO IMPLEMENT THIS.

THE INFORMATION I'VE PROVIDED YOU, EVEN WITH THE ACTIONABLE TASKS, MAY NOT BE ENOUGH FOR YOU TO

CHANGE YOUR LIFE.

MY CLIENTS SAY THESE STRATEGIES WORK WONDERS, BUT THEY'VE STRUGGLED TO DO IT THEMSELVES FOR A

SUSTAINED PERIOD OF TIME.

THE SIMPLE IMPLEMENTATION STRATEGIES AND HAVING SOMEONE ALONGSIDE THEM HAS BEEN THE DIFFERENCE

FOR THEM TO GET TO WHERE THEY ARE.

IF YOU WANT TO WORK ALONGSIDE ME TO ENSURE YOU DO THIS, SUSTAINABLY...

JUST DROP ME A QUICK EMAIL OR MESSAGE ME ON FACEBOOK.

MAKE SURE YOU'RE IN THE FACEBOOK GROUP BECAUSE THAT'S WHERE I CAN PROVIDE HELP AND ACCOUNTABILITY.

"HEY I READ THROUGH YOUR EBOOK & I'M INTERESTED IN THE MIND & BODY FORMULA 12 WEEK PROGRAM"

CLICK HERE TO JOIN THE MIND & BODY FORMULA FB GROUP

WWW.FUNDAMENTALFITNESSACADEMY.COM

'MIND AND BODY FORMULA FOR HIGH ACHIEVERS'