Week 8

Build Your Own Program


Weekly Challenge :

Build your own workout plan.

Now that we have completed two months of solid training using different exercises and workout structures it is now your turn to think about how you will continue to train independently once the Lift Your Wellbeing gym training has finished.

The final weekly challenge is an opportunity to reflect on what you have learned over the course of the Lift Your Wellbeing programme and where your focus areas and goals will be moving forward.

When setting goals we would like you to think about the processes that make up that outcome. For example if you would like to complete a 5km Park Run on a Saturday morning, the processes behind that goal may be getting a friend to commit to go with you, having an early night on the Friday and making sure our workout clothes are ready to go on Saturday morning. If we focus on the small processes that form the building block of our goals, then we are more likely to achieve them.



Park Workout –

Design a park based workout, which could take you 20-30 minutes to complete.

Local gym workout –

Design a gym based workout, which could take you 20-30 minutes to complete.


Goal Setting and Reflection 

Much of our success and sustained positive change is going to come through planning and preparation; this is why we have created the Sunday Success Template.

This worksheet encourages you to proactively think about the food you’re going to eat for the week ahead, when and how you’re going to keep your body moving and just as important you are given the opportunity to pause and reflect on the things in your life that you’re grateful for.


Your Internal Narrative And How It’s Impacting Your Goals


The story of your life, it’s the one you tell yourself, that inner voice that guides your decision-making, does it still have your best interest at mind?

Your story is essentially your view of the world and we make decisions to support it. It is shaped by many things including your;

  • individual values

  • past experiences

  • role models

  • friends

  • social expectations

  • family upbringing

  • your aspirations

Are your current habits, internal language and beliefs holding you back from being happier and more fulfilled.   When thinking about a specific area of your life start by replacing the word ‘should’ with ‘could’. 

Should puts a lot of expectation on ourselves that may be making us unhappy where as could comes from a place of opportunity with a more positive view. Your view on the world is not an easy thing to change, after all it’s what makes you, you. However with a conscience awareness of areas of your life that you would like to improve, you can work to change your thought processes and internal narrative, to sell yourself a healthier, more positive version.


There’s no right or wrong answers to this, the objective of the outcome is to get you to proactively think about how you will continue to exercise and to utilise my help to improve it if required.