#1 Setting your goal

“If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build, end up building us” – Jim Rohn.

Define your goal. How many inches are you losing? How many more pushups are you going to be able to do at the end of your month?


Be as specific as possible: have a specific time line, a specific number of reps, a specific distance you will go. . .

I am personally not a fan of weight goals and try to steer clients towards a performance goal.

Focusing on numbers can be self defeating whereas acquiring a new skill or working towards bettering something physical typically yields a weight loss anyway!

Picking a goal that is unattainable physically, that one will have to train and push for with everything they have, for all 30 days, is a much more positive focus.

How do you know if your goal is hard enough (rarely do people go too hard on themselves)? It should make you feel uncomfortable! It should make you a little nervous, a little unsure, and a little scared.

It should also excite you! This is something you want and that you are going to give your ALL towards this month!

Once you’ve chosen your goal, WRITE IT DOWN, then choose three people who will hold you and help push you forward towards the better, fitter version of yourself you are trying to reach. Let these people know your goal.

The more people that know what you’re shooting for, the more support and encouragement you’ll receive, and we ALL do much better with a cheer squad!

#2 Definining your why

What is your ‘why’? Why are you challenging yourself? What is the reason you chose the goal you did? What does it mean to you to see this goal accomplished?

Once you have your goal on paper, you need to determine your reason for setting this particular goal.

Do you feel dissatisfied with where you are? Do you want a better quality of life that you feel you’ll have if your goal is reached?

Do you feel your energy is too low? Are you carrying around extra weight that’s making you feel like a lesser version of yourself?


Knowing your ‘why’ is knowing what will motivate you and push you towards your goal fulfillment. The ‘why’ is the drive behind your workouts.

The ‘why’ is what keeps you going when you feel like giving up. The ‘why’ is why you’re part of the 30 day challenge. Be specific. Be tough. Be accountable!

#3 Eliminate obstacles and commit to your self

Obstacles are inevitable with every challenge: family members that unknowingly sabotage your clean diet, long work days that cut into time you’ve set aside for workouts etc.

Part of going into any challenge is having a contingency plan for every conceivable obstacle.

If you are offered cake when you are cutting sugar out of your diet for the month what is your response?

If you can’t make a workout in time, what can you do to make sure you are still on track? All of these potential slip-ups need to be identified and addressed before going into your challenge.

Check this intense 10 min workout!

#4 Pushing yourself asside


Part of challenging yourself is pushing yourself beyond where you think you can go. Many of us create ‘plateau’s’ for ourselves that would not exist if we didn’t create them in our heads.

“That class is too hard for me.”

“I am too old to do that.”

“I am not built to do those exercises.”

“I am doing the best I know how.”

“That goal is way too hard for me to achieve.”

“I can’t cut that from my diet. I’ve been eating/drinking it forever!”

are but a few of the barriers you put up.

What would you achieve if you had no limitations on yourself? I bet more than you could imagine. The biggest obstacle in a challenge, is not your diet, not your workouts, not your support group etc.

The biggest obstacle is YOU! Before getting going on a challenge, make a promise to yourself that you will not get in your way!

#5 Set yourself up to succeed

Along with eliminating obstacles, there are many other things you can do to ensure your monthly challenge is a success: – prepare your food. If you fail to plan, plan to fail.

Any challenge requires a steadfast commitment to clean eating. Make sure your house is stocked with plenty of fresh foods and that some thought has gone into your meal planning.

– Keep a food and activity journal- this is one thing all those that succeed have in common. A food journal is an additional source of accountability and is a great way to making sure you’re on track with your fitness and food goals!

– Set mini goals. If your monthly goal is to increase your speed on a 10km run for example, make sure you are taking stock.

Have a benchmark at the beginning and be sure to check in with your progress along the way. Every mini goal met should be acknowledged and rewarded!

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans