July 30, 2022

A 28-day Plan... (It's Not What You Think)

Back in 2020, as part of our lockdown support to RESULTS members, we developed a 28 day plan. Each day was an action. Below is a summary of each day.

Starting with #1, each day read, consider and act.

The following day, move onto #2 and so on. In just 4 weeks, you will have considered more than most when it comes to your goals, your health, and your fitness.


#1: Assemble your tools, write your can do list and contact your social support network.

#2: List the obstacles and barriers in your way - take one and solve it

#3: Have a “Do This” plan for when you don’t want to think

#4: Establish positive triggers and be aware of less positive ones - if this, then that.

#5: The first step is often the most important - take it!

#6: Review your Be Healthy philosophy - what are your foundational beliefs around health and fitness?

#7: Review and reflect to understand how things are going.


#8: Then make your first adjustment to improve your plan of action

#9: Do you start the timer before or after you begin your plank? Find what it takes to maintain your edge.

#10: To progress you need to challenge your body - what can you do today to do so?

#11: Act with purpose

#12: There is always a habit drop off point - expect it, prepare for it and keep going!

#13: What’s your trajectory? Where could you be a year from now?

#14: Think - fat loss and muscle gain philosophies, not the latest diet


#15: Six 15-minute walks over two weeks shows you an efficient, progressive plan is achievable for any of us. You can make a start today.

#16: Prioritise your sleep - do the best you can to optimise it

#17: Consider momentum and how you can affect it - are you going in the direction you want to?

#18: If you’re not making progress, you are likely not working hard enough at the things you need to be working hard at - what are you avoiding?

#19: Sometimes it will be a struggle - don’t stop, movement is the antidote to low motivation,

#20: Optimal nutrition in three words - Quantity, Quality, Flavour

#21: Review and reflect (again) - keep repeatedly doing it!


#22: Keep count of what’s important - pick something you do, review how often you do it. Does it match up with your aspirations?

#23: Review the past three weeks, what will your next week look like?

#24: Don’t climb back down the mountain - carry on, or establish a basecamp to hold your ground. You’ve come a long way

#25: What got you here, is not going to get you there - what’s next?

#26: Every so often, consider your take away points. What have you learned?

#27: Use the mental contrasting technique - imagine your goal and then the obstacles that may be in your way

#28: Give yourself a pat on the back. We talk to ourselves more than we realise. Let’s make it positive. Well done!


As you finish this, remember - keep going, keep learning and keep making time for your health and fitness. Self care is not selfish.

Read similar posts...

A 28-day Plan... (It's Not What You Think)

One action a day, for 4 weeks. Read it all in one go, or take it day by day.

Applying Sport Psychology To Your Fitness Goals

If you’ve not completed a workout for five days in a row, what needs to happen to ensure day 6’s outcome won’t be the same?

It’s A ‘Motivation’ Thing | Growth or Fixed Mindset Part 1 | Introducing Dr Carol Dweck

Part 1 of a series all about Growth & Fixed Mindsets. And how they apply in the gym, at home, at work and at play!

The Power Of The First Adjustment

When it comes to achieving your health and fitness goals, there is an all-important question. How can you make progress?