August 14

A Game Changing Process – 6 Steps to Get More Out Of Your Life


On Sunday night (#sundayarvogeeup), I promised you a potentially game changing process to achieve success in just about all the areas of your life

This is it

DISCLAIMER: What works for me may or may not work for you

I’m a direct, dot-point type of person. I can visualise an outcome and set myself firm boundaries.

I don’t require much data to get started and don’t worry myself with what others think or feel, before taking action

If I get it wrong, It’s easy for me to regroup and change tact. I don’t dwell on my mistakes – I’ll move on and try something new until I achieve set outcome

All you can do is have a read and see if you might be able to implement this or a variation – feel free to tweak as you need to 😉

Know Thyself

Only when you do truly know who you are, understand your personal style and communication preferences, will you be better equipped to understand someone else’s

If you’re interested, I would definitely recommend DISC and Kolbe Index A Tests


you really need to understand the following before we continue:

  1. everything in life is a journey – your health and fitness, your relationships, your career – you only really get there when you die – so stop asking “are we there yet” and start engaging in the process, stopping every now and then to ‘smell the roses’
  2. life has rhythms – it ebbs and flows – there will always be ups and downs, peaks and valleys – and the sooner you understand this, the sooner you’ll chill out and stop chasing perfection (because it doesn’t actually exist)’
  3. self-compassion is a practice – you WILL inevitably get it wrong (because you’re human). The practice of self-compassion requires self-awareness, which is developed through daily reflection – if you don’t already journal – you’d sure as shit better start today because there is no better way to reflect #gogetamoleskin

The Process

  • Decide what you want: get fit. Lose weight. Feel good about yourself – also clearly define why you want it – WHY is it important to you?
  • Choose a path: CrossFit or Zumba, Flexible dieting or Keto?
  • Daily reflection A – track metrics -> mood, look (body fat%) and performance
  • Daily Reflection B – What’s working (PACKAGE) – package things that move you closer to your goal in habits and routines – make it automatic -> morning and evening repeatable routines
  • Daily Reflection C – What’s Not Working (BOUNDARIES) – eliminate things that move you away from your goal by setting boundaries
  • Are you still clear about what you want? – Set Your Intent
  • Recognise the rhythms of life (the ebb and flow) and practice self-compassion when you things don’t go to plan

Putting it into Practice (my example)

Please note that the following example is for my health and fitness journey – I have other, similar processes for running my business, my finances and my relationships

1 What I want

Be a ripped 40-year-old dude, perform well and feel good in my daily training and CF comps

1 A – Why do I want this

Sub 10% body fat boosts my self-confidence, I want to feel good when I look in the mirror. Having the physical capacity to do just about any physical task also makes me feel good – I want to show others that you can still be ripped at 40 and live a remarkable life #leadfromthefront

2 The Path

  • Training -> CrossFit + Comp Programming by #warmupandworkout &
  • Nutrition -> Counting my Macros by #workingagainstgravity
  • Better lifestyle choices – getting quality sleep, spending time on my mobility and rehab

3 A – Daily Metrics – What will you track?

  1. sleep,
  2. mood,
  3. energy,
  4. look; and
  5. perform

3 B – Daily Reflection – What’s working?

  • my daily breakfast bags and post-wod oats and whey w/ banana
  • 2x outsourced meals by youfoodz and Woolworths,
  • mission wraps w/ chicken and coleslaw
  • ROMWOD before bed,
  • walking to the gym in the morning,
  • active recovery on rest days
  • journalling
  • weekly massages

Package things that are working – repeat every day to form a habit and notice what it feels like when you don’t do it

  • food prep on Sunday and Wednesday night
  • start your day right: nuzest good greens, breaky-bag and 2x espresso + 10am training session
  • post workout nutrition and extra programming
  • finish your day right: night time shut down routine: ROMWOD, herbal tea and journalling

3 C – Daily Reflection – What’s not working?

  • Midweek beers,
  • watching movies or youtube when I get home at night,
  • going to bed after 10 pm,
  • social gatherings on the weekend (I always end up eating too many sweets and or having too many beers)

Set your boundaries for the week (by saying NO to what’s not working)

People who don’t set boundaries almost always play second fiddle in their relationships, in their health and fitness, and in their careers – if you don’t set limits around your time and priorities, other people will walk all over you

setting boundaries usually occur when you say NO to something

my boundaries for this week were:

  • no youtube, google movies, Netflix or social media after 9pm – I need an hour to shut down to be in bed by 10pm
  • no alcohol for 2 weeks – I’m just coming off a couple of weekends of social outings, and I tend to make poor nutritional decisions after consuming alcohol
  • no ice cream, chocolate, chocolate milk or brookies this week

5 Are you still clear about what you want? Set your Intent

Yes. I set my intent for the week or day ahead by using strong ‘mantra-esque’ statements and phrases containing ( I WILL) – as opposed to using “I’ll try to…” because those statements are weak as shit

Set your intent for the day/week/month ahead – mine were:
I will hit my macros every single day this week
I will train on Monday, Tuesday, Wednesday, Friday and Saturday
I will walk up a mountain on Thursday and ride on Sunday – active recovery
I will go to bed before 10pm every day this week

Daily reflection – How I journal

At the end of each day, I’ll pull out my moleskin and journal my thoughts on the day

The top of each page contains the day, the date, my weight (w= I have to for my nutrition coach) and my 5 metrics: sleep, mood, energy, look and perform

I’ll give each of these metrics a rating out of 10 – and sometimes with a small note to justify that rating. My sleep and weight will have already been completed, from the morning

I’ll then create a [training] heading and write down any notes I had about my training – I’ll reflect on how training went and if I was happy with my efforts for the day – If I felt like I had no juice, I’ll jot that down too

My next heading is [nutrition] and there I’ll reflect on my nutritional efforts for the day – (eg. did I hit my macros and was I happy with my food choices). If I didn’t hit my macros (went over) or made some choices that moved me further away from my goals – then I’ll try to write down why and how I might be able to create some boundaries

Every couple of days, I’ll also include a [life/stress] heading and write down how I’m feeling across the board: life/relationships/training/nutrition/biz and anything else that’s been on my mind

I’ll turn the page, and at the top of the next page, write down tomorrow’s day and date and w= + my five metrics

In the morning I’ll fill out my sleep metric: Eg. 9:45pm – 7am. a little restless. 6.5/10

6 Recognise the Rhythms of life and practice self-compassion

Sometimes I get it right, and sometimes I don’t – And That’s OK

It’s been awesome to have a coach to hold me accountable, bounce ideas off and keep me centred when I get flustered or feel like giving up

Looking back over my journal you can actually see the ebb and flow of life and stress is clearly reflected in my metrics

There are times when I beat myself up for failing – believing I have failed my coach and failed to meet the expectations I had set for myself

About a month ago, when I felt like I had lost my way and was thinking about quitting – my coach Laura Lee was gentle with me and reminded me that “The only thing that matters is that I keep showing up”

Now it’s your turn

If you’ve gotten to this point and still don’t understand my process, I’d strongly encourage you to start at the beginning and reread it until it sinks in – I’m definitely going to make a video and whiteboard this but until then: seek to understand; then apply

Feel free to apply this process to your situation, and tweak it to suit your personal style

Remember: self-compassion requires self-awareness (and mindfulness), which is developed through daily reflection – If you’re not currently writing (yes I said writing) in a journal on the regular then I would sincerely ask you – How well do you really know yourself?

If you’d like some help in applying this process to one or more areas of your life – like fitness, career and relationships – Definitely hit me up (hit REPLY) and I’d be happy to walk you through it in a 1:1 PT session

All thew Best,
Coach & Owner

Adapt CrossFit


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