21 Day Challenge Workbook

8/2/2019 21 Day Challenge Workbook

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-Are You Ready for the 21-Day Challenge?—

Do you feel you've fallen off the wagon with your diet and health

program?

Are you sitting on the fence, knowing what you SHOULD be doing but not

having the guts to go about it wholeheartedly?

Do you have problems making something a habit, like daily exercise?

Are there at least some ways in which you could improve your health and life by creating a new positive habit?

If you've answered yes to at least one of the questions above, you're infor some amazing changes.

You see, I've realized over the years that it can be very hard to create

new positive habits if they are not reinforced *every day*.

It's been found that it only takes 21 days to create and implement anew positive habit!

Start your own 21-Day Challenge, using the tools provided in this book.

You will be amazed by what you can accomplish.




4 Secrets for Staying Motivated

One of the biggest problems most people face is keeping the motivation tostick with any diet or exercise program, or other positive habit. It could be one

of several things, such as:

- Staying on the diet you know is best for you.- Giving your body the daily exercise it needs.- Improving your exercise routine by adding new elements to it.- Getting enough sleep.- Staying organized and focused.- Completing projects.- Applying the information you've paid to learn!

I've found over the years that while reading a book or going to a seminar might

give you a quick boost of inspiration, it's usually not enough to do the necessarysteps day after day to REALLY get the results that you desire. It's one thing toKNOW what to do, but it's another thing to actually DO it! So here are someimportant “secrets” for staying motivated, no matter what you try toaccomplish.

#1: Set Your Intentions

You need to set specific intentions (or goals) that will help you get where youwant to go. For example, just saying that you want to “get in shape” will onlyget you so far. You want to have specific, measurable steps that will help you

get there, such as:

- Do at least 10 minutes of cardio every day.- Go to a yoga class once a week.- Go to the gym at least twice a week.

By taking each of your big goals (getting in shape, eating a raw-food diet oreating well, etc.) and breaking them down into specific intentions that areACTIONS you can take either once or on an ongoing basis, you will have a greatplan to help you succeed. You also need to write them down.

#2: Make Your Intentions Achievable

The problem most people make when they set their intentions is they makethem too difficult to achieve! They say, “I'm gonna run everyday for 30minutes” when they haven't been doing it for months!

Here's an important piece of wisdom: “Goals that are set too high areinvitations for making excuses.” Make your intentions small and achievable at




first. Once you've succeeded, then add to them or revise them. Don't setyourself up for failure by making your intentions too big at first.

#3: Get a Success Buddy

Ok, you may have a clear idea of what you need to do. You may have evenwritten down your intentions as I described above. But when YOU are the onlysource of motivation, what may happen is that you won't take it seriouslyenough and won't FOLLOW THROUGH.

So the next secret is you need to be accountable to somebody for followingthrough on your intentions. You need a “success buddy,” or a coach, or both!

A success buddy is a person with whom you share your intentions and whoshares his or her intentions with you.

That way you are accountable to somebody. Your success buddy can be yourbest friend, your spouse, or just an Internet buddy. But what's important is thatyou check with her on a regular basis.

In your meetings, either in person, by phone or by e-mail, you'll check in witheach other to find out how you followed through with your intentions, and whatyou intend to do to improve before your next meeting.

NOTE: My upcoming program Raw Health Mastermind, will feature a servicethat will allow you to find your own success buddy to help you succeed withyour goals.

#4: Get Ongoing Support

You may be thinking to yourself, “Wow, this makes a lot of sense,” and then donothing about it. Why? You need more support. You need ongoing support.

The best athletes in the world have coaches. The best artists in the world haveteachers. Even the best trainers in the world have their own trainers.

Even if you're not a top-athlete, you also need ongoing support. There areseveral sources of support available, such as:

- Coaching programs, such as the upcoming Raw Health Mastermind .- E-Zines and publications such as Pure Health & Nutrition(www.purehealthandnutrition.com)- Live seminars or teleseminars.- Internet forums.- Online programs that offer support.




The beauty of coaching is that your coach will not only help you succeed withyour goals and intentions, but will also help you *celebrate* all the progressyou've made already, which we often tend to forget! Whenever you can, getthe support you need to help you succeed, in your health or in your life. Youwill be surprised by how far you can go.

Implementing New Positive Habits

Now, you’re going to decide how to improve 3 positive habits over thenext 21 days.

First, you have to decide what your “3 Habits” are going to be.

About Your Habits, Remember the Following:

Achievable: If you set your mind to it, your chances of succeeding shouldbe at least 9 out of 10. Don't set yourself up for failure by setting yourtarget too high!

Measurable: Your habits should be easily measurable, not general orvague. For example: “15 minutes of cardio exercise per day” is good, but

not “exercise more often.”

Daily : Your habit should be something that you're going to repeat everyday. For example, it could be “drinking 1 quart of green smoothie every

day” but NOT “go to the gym at least 2 times a week.”

Habit: The whole purpose of this is to implement NEW habits into yourlife, so it is important to set targets that you can achieve. It's better toget in the habit of exercising just 15 minutes every day, and then laterincrease it to 30 minutes, rather than try to exercise 30 minutes rightaway and fail. It's making it a HABIT that is important.

Challenge: Your habits should challenge you to go out of your comfortzone. Ask yourself, “What is the one thing that would benefit me themost but that I'm afraid, or too lazy to do?”

Commitment: Don't write anything down unless you absolutely commit todoing it. Once you decide to join this program, there's no quitting.There's no sitting on the fence. That's why I want to emphasize the factthat you should make your intentions




Your Three Positive Habits

You will choose 3 positive habits, in 3 different areas:

1- Diet and Nutrition: Here are some examples, “Eat at least 2 rawmeals everyday,” “Give up coffee,” “Drink at least 1 quart of greensmoothie everyday,” “Eat no more than 1 small avocado,” “Eat 100%raw,” “Eat only fruits and vegetables with no fat,” etc.

2- Exercise and Fitness: Here are some examples, the first one beingone we would recommend, “Exercise at least 15 minutes every day.” “Gofor a 30 minute walk every day,” “Do at least 50 push-ups every day,”“Do at least 20 minutes of yoga every day,” etc.

3- Other Lifestyle Factor. Your habits in this area should be really easy

to achieve. In this category, we include other aspects of health such assleep, meditation, mental poise, self-care and balance, spirituality anddevotion, etc.

Here are some examples, “Go to bed before midnight every day,” “Go tobed before 11 p.m. every day,”, “Meditate for at least 10 minutes everyday,” “Do positive affirmations every morning,” “Read at least 5 pages of an inspirational book,” “Pray every day,” “Write at least 1 paragraph inmy personal journal every day,” “Take a walk in nature every day for atleast 10 minutes,” etc.




—Make a Commitment!—

---> Please take a moment to decide what your intentions are going tobe, and write them down below.

I also want you to sign this below, as if it were an important contract. Itis!

MY NAME__________________________________

DATE________________________________________

MY THREE POSITIVE HABITS, for my 21-Day Challenge, starting on ______________ (decide a date, and mark it in your calendar)

Diet & Nutrition: _______________________________________________________________ _______________________________________________________________

Exercise & Fitness: _______________________________________________________________ _______________________________________________________________

Other Lifestyle Factors: ______________________________________________________________ ______________________________________________________________

I HEREBY commit to completing this 21-Day Challenge, using the workbookeveryday to help me in my progress.

SIGNATURE:___________________________________________________________DATE:______________________




Your Success Buddy

Another thing: I would like you to you to find one person who can joinyou for this 21-Day Challenge.

Why is this important? Let's face it, you will greatly increase yourchances for success when you team up with a buddy — someone whoholds you accountable daily and supports you in your process.

Think of the people that support you in your life. Choose someone whocelebrates your successes when they happen. That is your ideal buddy.

NAME OF MY BUDDY: _________________________________________

How to Use this Workbook ! Print this workbook, and place it in a binder for easy reference.

! Read the theme article for each week at the beginning of the week.

! Use the workbook everyday.

! At the beginning of each day, write down your 3 positive habits you’reworking on (yes, I do want you to write them down everyday!), and then writedown your top-priorities for the day. This will give you a greater focus for the

day.

! At the end of the day (before going to bed), write down 5 successes you’veexperienced that day, now matter how big or small they are! If you can’t findanything, lower your standards.

! Also write down 3 things you would have done differently today.

! Take some time to review the previous days.

! Write down 3 things you are grateful for in your life. We all have been

blessed with many gifts.

! Don’t forget to read the inspirational quotes each day!




Week 1

—Commitment—

The first step to succeed in any endeavor is to make a commitment. If you are

to get anything accomplished you must first make a commitment to the task.

Have you ever really achieved anything without first deciding to put in the timeand effort to get it done?

This is true whether you are talking about learning the alphabet or learning toski. You must first make up your mind to do it and then go through the stepsnecessary to achieve that particular goal.

Having an interest in improving your health and well-being is not the same asmaking a commitment to the changes necessary to bring about the changes you

desire. There's a difference between interest and commitment.

When you are interested in doing something, you do it only when circumstancespermit. When you're committed to something, you accept no excuses, onlyresults.

A true commitment is a heart felt promise to yourself, from which you will notback down, no matter what the circumstances may be!

So when you set out, implement a new positive habit, ask yourself what is yourlevel of commitment. On a scale of 1 to 10, where do you range?

• 1 would be having no desire whatsoever to do anything.

• 10 would be being ready to do whatever it takes. “I’ll accomplish this nomatter what, or I will die trying!”

Does that sound hard to do? Read on, as I’ll give you some suggestions as howto generate that kind of level of commitment.

When it comes to health and wellness in general, and physical exercise inparticular, many people have good intentions and dreams. But, only a few are

willing to commit to what is necessary to achieve them.

Are you ready to make a commitment to live a healthier lifestyle? If youanswer is yes, I want to ask you a few questions to test your commitment level.I need you to be honest with your answers. In fact, why don’t you write downyour answers? Here it goes.




" What are your health and fitness goals?

" How badly do you want to achieve your health and fitness goals?

" What will achieving those goals mean to you?

" What price are you willing to pay to make this happen?

" Do you believe you can make the necessary changes to improve your life?

If you had a hard time finding answers to these questions, then it means youneed to ask yourself more questions.

The ability to achieve your goals and dreams will be determined by the level to

which you are willing to commit. To generate that kind of commitment, youfirst must open yourself to the idea of change.

It’s hard to come up with a high level of commitment out of the blue. This isthe result of a process which starts by saying, “I’m open to change!” As yourlevel of inspiration grows, your potential for commitment will also grow.




What is Commitment?

Think for a moment about athletes or performers in any field. Think of theendless hours of practice and training day after day, week after week, monthafter month, and year after year. Think of the sacrifices the best athletes and

performers make; the lack of a social life; the defeats and sometimes setbacks.It is their commitment that enables them to make the sacrifices and meet thechallenges to achieve success. They remain committed and over time they arerewarded with success.

You could make a commitment to your physical well-being today. Physicalfitness may be the ultimate investment opportunity. Think of it this way. If youare willing to make the commitment you will feel and look healthier. You willhave an abundance of energy and be more self-confident. You will becomemore productive and discover a more joyous and fulfilling life.

These are rewards that money cannot buy — they are the rewards of yourcommitment. The commitment to exercise becomes even more attractive whenyou consider there is absolutely no downside. You have everything to gain andnothing to lose.

But anything you try to achieve that is worthwhile, will meet with resistance.This resistance can take the form of family friends, advisers, self-doubt, self-defeating habits, lack of money, peer-pressure and many other unforeseencircumstances. When resistance comes, hold fast to your commitment.

Here are a few situations that sometimes inhibit a person’s willingness to "step

out" and make a change or take a chance:

" Sometimes you lose track of what is really important. Forget about the lessimportant activities that tend to clutter your daily routine and focus onexactly what needs to be accomplished to reach your goal.

" Looking at the "big" picture can seem overwhelming. And the bigger thetask, the more overwhelming it can seem. Break the task apart into smallerpieces. If you want to lose 50 pounds try losing 10 pounds and repeat theprocess five times! Do you need to start an exercise program? Begin withshort, simple exercises and then slowly expand your routine. Don't exercisetoo hard when first starting-out or you will become stiff, tired, disillusioned

and soon quit." Take the first step; acknowledge the fear and the next step will come

easier. Once fears are acknowledged, they usually quiet down." There are days when we just plain lack the enthusiasm and motivation to

continue. It's part of human nature. On days like these focus on 'why' you aredoing it. What do you want your life to be like in the future? There are manytasks or chores we do, that we may not like, but are necessary to live ahappy and productive life. Stay committed.




" Make a decision. Indecision can be defeating, but doing "anything" is betterthan doing nothing. There are no wrong choices and very few choices thatcan't be undone or done again. Can't decide on a particular exercise programor routine? Pick a few exercises and start with something simple. If you don'tlike it, go on to the next exercise.

To reap the benefits of healthy eating, exercise or any other health relatedendeavor, you must agree to become a willing participant. You must commityourself. This will require diligence and commitment on your part.

Keep in mind as you embark on your mission that you are investing insomething near and dear to your own heart - your life and a future of healthyliving.

To give you an idea of the level of commitment I am talking about I will tellyou about Kevin, a 34-year-old technician for a large corporation. Kevin always

dreamed of being an athlete and following in the footsteps of his older brotherwho was a champion athlete.

But Kevin had a problem: He had severe cerebral palsy. In spite of that, hecould ride a tricycle by using his left arm to grip the handlebar and his left legto peddle.

One day Kevin learned about an around the world bike trip, he signed up toride the final 3,000 miles. During the 50-day ride from Los Angeles toWashington, D.C., Kevin fell two, three, and sometimes four times a day. Eachtime, he picked himself up and kept going. He had made a commitment to

complete the ride.

By the time he got to St. Louis, Kevin could hardly walk. Two days before theend of the trip, Kevin slammed into the back of another bike and went flyingthrough the air and hit the ground. He sustained a severe injury.

Blood gushed from his forehead and the medical team wanted to take him outof the ride, but he refused. Kevin struggled through the last three miles of theday and that night received 12 stitches. He had already received 30 or 40stitches over the course of the trip.

On the final day, Kevin rode triumphantly into Washington, D.C., with histeammates and his brother. Now Kevin circles the state of Michigan everysummer to raise funds and awareness for individuals with cerebral palsy. That’scommitment.

Commitment means that what you thought was impossible is now possible foryou. It means that frustration and failure become building blocks instead of




stumbling blocks. Commitment means you will do what you set out to do,whether the odds are in your favor or not.

Make the commitment today that will lead you on the path to the healthylifestyle you deserve. Take the challenge now.




DAY 1

Date ______________

My 3 Positive Habits

! Diet & Nutrition:___________________________________________! Exercise & Fitness:_________________________________________! Other Lifestyle Factors:_____________________________________

Priorities for Today

! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________

List 5 Successes for the Day

1- _____________________________________________________________2- _____________________________________________________________3-_____________________________________________________________4-_____________________________________________________________5-_____________________________________________________________

3 Things I Would Have Done Differently Today

1- _____________________________________________________________2-_____________________________________________________________

3-_____________________________________________________________

3 Things I’m Grateful for:

1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

Wheresoever you go, go withall your heart.

—Confuciu




DAY 2

Date ______________




! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________


1- _____________________________________________________________

2- _____________________________________________________________3-_____________________________________________________________4-_____________________________________________________________5-_____________________________________________________________


1- _____________________________________________________________2-_____________________________________________________________3-_____________________________________________________________


1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

To have striven, to havemade the effort, to have been

true to certain ideals - this alone is worth the struggle.

— Sir William Osle




DAY 3

Date ______________




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1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

The best way to predict the future is to invent it.

— Alan Ka




DAY 4

Date ______________




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2- _____________________________________________________________3-_____________________________________________________________4-_____________________________________________________________5-_____________________________________________________________


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1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

Excellence is to do a commonthing in an uncommon way.

— Booker T. Washingto




DAY 5

Date ______________




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2- _____________________________________________________________3-_____________________________________________________________4-_____________________________________________________________5-_____________________________________________________________


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1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

Don't compromise yourself.You are all you've got.

— Janis Jopli




DAY 6

Date ______________




! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________


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Effort only full releases its reward after a person refuse

to quit.— Napoleon Hi




DAY 7

Date ______________




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2- _____________________________________________________________3-_____________________________________________________________4-_____________________________________________________________5-_____________________________________________________________


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1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

You may have to fight a battle more than once to winit.

— Margaret Thatche




Week 2— Pushing Your Limits—

I am always impressed and inspired by those who push the limits and achieve

their dreams. These people tend to reach or go well beyond their goals becausethey see limits as opportunities.

One thing these people have in common is an adamant belief in themselves andan indestructible ability to always think positively and find a way aroundobstacles. These are the people who have learned to push the limits bychallenging themselves to keep going, especially when the going gets tough.They are always open to change and are willing to go beyond what iscomfortable.

Are you willing to push the limits? Are you ready to know the joy of setting,

reaching and going beyond your health and fitness goals? Will you commityourself to do what is necessary to succeed? This, of course involves goingbeyond your comfort zone and being willing to keep going, keep pushing, keepon following the path you know will ultimately lead to success.

Think FIT

When it comes to physical fitness I suggest that you think “FIT”.

FIT - F.I.T. is an acronym for Frequency, Intensity, and Time. ‘Frequency’ means you must put yourself on a set schedule of physical exercise. After you

have adjusted to the schedule it is time to ‘Intensify’, which means you mustpush yourself to step up your routine. ‘Time’ involves increasing the amount of time you engage in a particular aspect of your routine. In taking these stepsyou are beginning to Push Your Limits.

Let me share with you some proven techniques to help you set and go beyondyour goals. Thesemethods will enable you to push the limits in every area of your life. Heregoes.

" Continue working on your positive habits. Use this workbook, and join a

support-coaching group such as the Raw Health Mastermind (coming in April)." Each night make a list of the things you want to accomplish the following

day before you go to bed. This helps your subconscious mind to startworking on the list, and it will also clear your mind for the night. This listgives you a starting point for the day and will keep you from becomingoverwhelmed because you know what you need to accomplish.

" Exercise daily. It will make you feel more energized throughout my day.




" Plan your meals. This is probably the most overlooked area in most people’sfitness and daily routines. You may include this plan on your “night before”to do list. At the very least, make a quick mental note of what you’ll beeating and make sure you have sufficient quantities of fruits and vegetablesin your house. If not, plan to go buy more.

" Jot down 5 things that went well over the course of each day and 5 thingsyou would have done differently. I suggest you do this immediately beforewriting your list of “to do” items for the next day. Reflect on each itemmentally. Only write down the things you really need to take from anyexperience. This will show you what you have accomplished each day. Also,it shows you the things that did not go so well and gives you time to think of how to correct them.

Pushing your limits involves expanding into new areas in your life, makingchanges, and making progress towards your dreams and goals. To do this youhave to move out of our comfort zone. It is normal to experience fear and

insecurity. We grow and see success as we face the fear and do what wecommitted to anyway.

The Comfort Zone

The greatest growth in life comes from pushing through your present comfortzone. Let me give you an example of what I’m saying.

A baby feels safe, warm and secure in the mother’s womb. But to stay theremuch longer than the gestation period would mean certain death for both themother and child. Life began for all of us as we left the comfort and security of

the womb and faced the strange and unfamiliar world outside.

Our first breath is often a painful experience, a cry of protest and perhapseven temporary discomfort. Yet without this experience, our lives would haveended minutes after birth.

Every milestone of growth and accomplishment for a young child involvesleaving an existing comfort zone. It starts with learning to roll over, to crawl,the first step, many new, first experiences that push from the familiar into theunknown. For the child the process of pushing through their area of comfortleads to increasing independence and the formation of their unique personality

and character.

The same principle applies to adult life. In order to enrich your life, it isnecessary to push the limits and step out of your present comfort zone.Personal growth occurs when a person moves out of their area of comfort andinto the unknown and accepts the challenge of a fresh experience.




In my upcoming Raw Health Mastermind program, we’ll provide you with asystem that will help you make progress faster by stepping out of the comfortzone.

What holds you back?

Whenever we take on a new project, or venture we often have some fear. Fearis natural and is to be expected. Fear is the body's way of letting us know weare moving out of our comfort zone.

Fear can warn you and enable you to be more aware and cautious, but it neednot stop your progress. If you want to move forward on the journey towards

where you want to be, you will have to confront your fears. You have to pushbeyond the limits of fear. Don’t allow fear to keep you from achieving yourgoals and aspirations.

Push your limits. Remember the old adage - "Nothing Ventured, NothingGained".

Pushing through to leave your comfort zone is hard work. Nature demonstratesthis for us. Take, for example, a the chick pecking it's way out of the eggshellor the butterfly struggling from it's cocoon. Both illustrate how struggle isnecessary in order to bring life, growth and success.

Every time you push through the limits you will never be the same because youachieve success and a new confidence that leads to even more growth. OliverWendell Holmes, Jr. United States Supreme Court Justice, once said - Man's

mind, once stretched by a new idea, never regains its original dimensions."

Life moves into a new dimension through each experience of pushing the limitsand discovering new possibilities. Keep pushing through and moving towardyour goal of reaping the benefits of a healthy lifestyle. Don’t put it off anylonger. You can begin today. Take the challenge. Do it now.




DAY 8

Date ______________




! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________


1- _____________________________________________________________2- _____________________________________________________________3-_____________________________________________________________4-_____________________________________________________________5-_____________________________________________________________


1- _____________________________________________________________2-_____________________________________________________________

3-_____________________________________________________________


1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

You can do what you have todo, and sometimes you can dit even better than you thinkyou can.

— Jimmy Carte




DAY 9

Date ______________




! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________


1- _____________________________________________________________

2- _____________________________________________________________3-_____________________________________________________________4-_____________________________________________________________5-_____________________________________________________________


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1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

I'm easily satisfied with thevery best.

—Winston Churchi




DAY 10

Date ______________




! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________


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1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

I can't imagine a person becoming a success who doesn't give this game of lifeeverything he's got.

— Walter Cronkit




DAY 11

Date ______________




! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________! ____________________________________________________________


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Never leave that 'til tomorrow which you can do today.

— Benjamin Frankli




DAY 12

Date ______________




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1- _____________________________________________________________2-_____________________________________________________________3- _____________________________________________________________

I do the very best I know how- the very best I can; and I mean to keep on doing so until the end.

— Abraham Lincol






DAY 14

Date ______________




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Good, better, best; never let irest till your good is better and your better is best.

— Unknown Autho




Week 3— Keeping the Momentum—

After you have implemented some positive habits and maybe you have evenimpressed yourself by what you can do – you must keep the momentum. It ispossible that even after you have pushed the limits there is the chance youcould go back to your old habits.

Keep your commitment so that you will steadily grow. Fight off discouragementand the temptation to give up. Let me share with you some strategies to helpyou keep the momentum.

Keep in mind that your new lifestyle is a ‘process’. Along the way with regularexercise you start to feel good, get energized and your self-esteem will rise

along with your self-confidence. You will start to lose weight and begin to lookbetter than ever.

But watch out, there are roadblocks along the way. Things that are unforeseenin life may pop up and throw you off the new healthy road you’re traveling.

Many of these things are unavoidable and are just a part of how life is.However, you can begin now to prepare for some of the challenges that willcome your way.

One thing you could do right now is make a list of different things orcircumstances that might get in the way of your new habits and motivation.

Prepare yourself with a backup plan.

For example, if you plan to workout at 4:30 p.m. on Monday, Wednesday. andFriday and you want to walk, jog or ride a bike on the other days you can alsoswitch up if the weather prevents one or the other.

You can also switch up if you have to work late or if an emergency comes up.Set up an alternate schedule and stick to it. Also, when you are going out of town plan in advance for your meals and exercise schedule. This will help youstay in rhythm and keep the momentum going.

Keep in mind there are many other factors that can cause you to lose yourmomentum besides scheduling issues. Stop and think about it: What is it,really, that gets in your way? What things typically distract you, dampen yourspirits or throw you off track? Is there anything you can identify that preventsyou from staying the course?

Perhaps you struggle with unrealistic goals, work addiction, or self- defeatingbeliefs. All of these are familiar and powerful momentum killers. Here are




some pointers to help you build and maintain maximum momentum.

Stand up for yourself - Weak boundaries can make implementing positivehabits especially challenging. For example, I’ve heard many people say, “I’minfluenced by my friends. They often persuade me to eat junk food.”

If someone you know often undermines your efforts to get in shape, it’s time tostand up for yourself. Make it clear that you are determined to succeed andyou would like the support of the people around you. Specify what kinds of support you wish to receive, then stand firm and refuse to allow anyone todisrupt your momentum.

Reaffirm Your Commitment — One of the best ways to reaffirm yourcommitment to your positive habits is to write down a list of all the reasonsWHY you want to accomplish these habits. Write a list for each positive habits.For example, if one of your habits is to go to the gym or exercise at least 3-5

times a week, then write down a list of reasons WHY you want to do this andhow it will improve your life. Your list should ideally contain 50 items, andcertainly no less than 20. Then print out or post this list somewhere where youcan see it, and refer to it regularly.

Find out what your momentum busters are. There are certain situations thatmake us fall off the wagon. They are different for everybody. For example, forme, going on a vacation is terrible for my exercise routine. That’s why I’mworking on a 15-minute back-up plan I can follow anywhere in the world whenI’m traveling. So short of doing by full routine, all I have to commit too is a 15-minute travel routine, and this keeps me fit.

By writing down every day 5 things that you would have done differently, you’llsee some patterns as far as what your momentum busters are. Once you’veidentified them, make sure you have a plan to avoid running in the samesituation in the future.

Another very important factor in keeping the momentum is to find fun in yournew lifestyle. Now that you are feeling better and moving better due to thehealthy changes you have made you are ready to discover or re-discover thefun aspects of being physically fit. Identifying activities that bring you joy willstrengthen your resolve and help you sustain momentum as you strive to

improve your health. Try doing something new and exciting:

" Run on the beach or along a river at sunset or sunrise with your friend ordog.

" Learn to golf, or Rollerblade, ice skate, rock climb or cross-country ski." Join a baseball, hockey, soccer or basketball league for adults." Train to enter a road race or to improve your performance in a particular

sport.




" Enter a charity marathon" Take dance classes (aerobic, ballroom, tap, line, folk, salsa or swing)." Play jump rope, street hockey or capture-the-flag with your kids." Row a boat or paddle a kayak or canoe on a scenic pond or lake." Play tennis, racquetball or Frisbee in the park.

" Try a new, healthy recipe.

However you do it, keep the momentum going. Find those every day very do-able things that help you stay motivated. Remember the role that positivepersonal relationships play in your overall health and well-being. Ask yousignificant others to help you maintain your positive habits. Remember, this isa process. A day by day, week by week, month by month, ongoing process toimprove the quality of the rest of your life.




DAY 15

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3-_____________________________________________________________


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To finish first, you must first finish.

—Rick Mear




DAY 16

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Keep your eyes on the stars and your feet on the ground.

— Theodore Roosevel




DAY 17

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Perseverance is not a long race, it is many short races one after another.

—Walter Elliot




DAY 18

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The successful man is theaverage man, focused.

— Author unknow




DAY 19

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I want you to start a crusadin your life - to dare to beyour best.

—William Danfort




DAY 20

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We can do anything we wanto do if we stick to it long enough.

— Helen Kelle





Congratulations!

You’ve made it!

Please fill out the following questionnaire:

Were you able to implement at least one positive habit:

! Yes ! No

What would you have done differently?

_______________________________________________________________ _______________________________________________________________ _______________________________________________________________

List 5 main successes you’ve experienced in the last 21 days:

! _____________________________________________________________

! _____________________________________________________________

! _____________________________________________________________

! _____________________________________________________________

! _____________________________________________________________

What have you learned about yourself in the last 21 days?

_______________________________________________________________ _______________________________________________________________ _______________________________________________________________

Thank you for your efforts! Look back at what you’ve accomplished, andacknowledge yourself for what you’ve done, no matter how big or small!

I’d love to hear from you. Would you care to leave me your feedback on thisworkbook and how it has helped you?

Just go to: www.fredericpatenaude.com/testimonial.html

Also, my membership program, Raw Health Mastermind, should be available inApril, 2006. Look for it at this website (should be operational in mid-March, orApril):

Documents

21 Day Challenge Workbook