My Journey Starter Workbook · £9
6 weeks of small changes, built around real life
I’m Oz. I went from 127 kg to 82 kg over about 4 years, mostly by changing how I ate. Before that I restarted more times than I can count, and I usually quit within 4 to 6 weeks. This workbook is the structure I wish I’d had at the start.
My first change was simple: walking the 4.5 km to work instead of taking public transport. Just 1 thing. This short, printable workbook helps you do the same: choose 1 small change, plan it around your real week, and keep it going with a 10 minute check in each week for 6 weeks.
Who it is for
For anyone who keeps starting again
- You have started on a Monday more times than you can count, and it faded after 4 to 6 weeks.
- You are fed up with diets and want something you can actually keep.
- Life is busy, and your own health keeps dropping to the bottom of the list. You want 1 small change that sticks, not another big plan.
- You have my free Kickstart checklist and want help turning 1 step into a habit.
What is inside
11 pages, kept simple
- How I started. My simple start, 1 thing at a time, beginning with walking the 4.5 km to work.
- My approach. 1 change at a time, food did most of the work, no named diet, no jabs, plan for a bad week, and get proper help where you need it.
- Your starting point. 4 short prompts: where you are, why now, what has stopped you before, and your real week.
- Your 1 simple change. Pick 1 thing and make it small enough for a bad day, with my example beside each prompt.
- Your bad week plan. 1 page to plan the smallest version before you need it.
- 6 weekly check ins. The same 3 short questions each week, with a line from me.
- After 6 weeks. What to keep, and what comes next.
No scores, grids or long forms. Just a few plain questions with space to write. Print it and write by hand, or type into the lines on screen.
A look inside
Some of the pages
Why I made this
The first 6 weeks are where I used to give up
For years I joined a gym on a Monday and quit within 4 to 6 weeks. What finally worked was starting small: walking the 4.5 km to work, then making my own lunches, tracking my water and setting a 12pm caffeine cut off, 1 change at a time. Food did most of the work.
The free checklist gives you the first steps. This workbook helps you keep 1 of them going, with space to plan for the week you actually have, including the bad ones.
An honest note
What this workbook is not
It is not a diet, a meal plan or a training programme, and there are no calorie targets or promised results. It is guidance from my own experience, shared so you can make your own version.
I’m a Les Mills BODYCOMBAT instructor and I’m studying with MNU to become a nutritionist, but I’m not a personal trainer and I’m not a qualified nutritionist. 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.
Questions
Before you buy
What format is it?
An 11 page A4 PDF. Print it and write by hand, or type into the lines on screen in a PDF reader.
How do I get it?
It arrives by email straight after you pay, with a link to download the PDF.
How much time does it take?
About 10 minutes a week for the check ins, plus a little longer at the start to plan your first change.
Do I need the free checklist first?
No, but it helps. The workbook builds on the same 10 areas, so the checklist is a good place to start if you are not ready to buy.
What if it isn’t right for me?
If it isn’t right for you, email me at oz@healthfitnessjourney.com within 14 days and I’ll put it right.
Not ready yet?
Start with the free checklist
If you would rather start with something free, the Kickstart checklist has the 10 small first steps this workbook builds on.
This is my journey. Yours will be unique.
Oz