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Ladies, Welcome to Day 3!

Ready to do this thing?

Watch the video for all the details for Day 3.

For those of you who want to get the basics, everything is outlined below.

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DAY 3: TAKEAWAY

Having clear, written goals will increase your chance of success by 5 to 10 times. Or to put it another way, not having goals will almost certainly doom you to fail.

How much can you lose a week?

1-2 pounds of fat a week.
If you are starting a weight program, the gain in muscle may cancel out the weight loss for the first few weeks. But this is good.

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Make them specific and measurable.
Behavior Goals – I will workout 45 minutes 5 times a week.
Outcome Goals – I will lose 10 pounds in 6 weeks.
Effective goals are based on what you can control.
Don’t eat elephants, eat elephant steaks.

Additionally, having the guts to go public will add extra incentive.

Tell friends and family.
Post it on facebook.

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I want to feel better.
I want to be stronger.
I want to look good for my high school reunion.
I want to be fit.
I am going to be more flexible.

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I want to fit into this pair of blue jeans.
I am going to have 15% body fat by December 1.
I am going to lift weights 45 minutes three times a week and do 30 minutes of cardio three times a week.
I am going to eat 3 pieces of fruit everyday.
I am going to average 1.5 pounds of fat loss per week.
I am going to get off blood pressure medication in 6 months.

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Your Homework

3-5 short term goals 1-6 months.
3-5 long-term goals 1-5 years.
Make sure you have a combination of behavior and outcome based goals.

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