Free Kickstart Your Fitness checklist
10 small first steps, from someone who needed them
I’m Oz. I went from 127 kg to 82 kg over about 4 years, and most of that came from changing how I ate rather than from exercise. I did not start with a big plan. My first habit was walking 4.5 km to work, and everything else came later, 1 step at a time.
This checklist is the 10 small steps that helped me most. Each one shows what I did and leaves space for your version, because what worked for me will not fit everyone.
What is in the checklist
10 steps, and you only need to pick 1
- Choose 1 walk you can repeat this week. Mine was 4.5 km to work.
- Track your water for 7 days. Just notice, no targets yet.
- Make your own lunch on 3 days. It was 1 of my first food changes.
- Pick a caffeine cut off time. Mine was 12pm.
- Plan and prep 2 meals ahead. Enough to take the pressure off a busy day.
- Choose how you will track progress beyond the scales.
- Try 1 strength session or class. Whatever feels least intimidating to you.
- Set a regular bedtime.
- Decide where you will get proper help. Your GP, a registered dietitian or nutritionist, or a trainer for a few sessions.
- Do a 5 minute weekly check in. What worked, what did not, what next.
There is space on the checklist to circle the 1 step you want to start with. Please do not try all 10 at once. Start with the one that feels almost too easy, and add the next when it feels normal.
What arrives by email
The checklist now, then 3 short emails over 2 weeks
Straight away
Your checklist
A link to download the PDF as soon as you confirm your email address.
Day 4
Why 1 thing at a time
Why I only changed 1 thing at a time, and how to choose yours.
Day 9
The food changes that mattered
What I changed about food, shared as my experience rather than advice.
Day 14
After a bad week
What to do when a week goes wrong, because it will.
Every email is short, and you can unsubscribe any time using the link at the bottom.
Free download
Get the Kickstart checklist
An honest note
What I am, and what I am not
I’m a Les Mills BODYCOMBAT instructor and I’m studying nutrition with MNU, but I’m not a personal trainer and I’m not a qualified nutritionist. This checklist is based on what I lived through, not a prescription for anyone else.
If you have a health condition, take regular medication, or you are unsure whether a change is right for you, please speak to your GP or a registered professional before you start.
Ready for the next step after the checklist? My Journey Starter Workbook (£9) takes you through 6 weeks, 1 simple change at a time.
Want the full story first? Read my story.
This is my journey. Yours will be unique.
Oz