Week 1 Day 1:


While most people know about the Fight or Flight response; not many people know about the Freeze response.

The Freeze response is something that happens when we:

1) Face something unexpected; and

2) Don’t know how or what to do about it.

It is one of those things that are so sudden and so complicated, it make us go like: “AHHHH I don't wanna think about this right now!”

Either that, or we procrastinate.

This Freeze Response can be paralysing to say the least. If gone unnoticed, it gets us stuck for months (or years!). 

Understanding it and learning how to recognize it is crucial to dealing with it.

Today, lets take a look at four important principles to remain 'stuck-free' and get the most out of the 28 Days Transformation Challenge Program.

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Take A Moment And Reflect...

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When you’re just starting, nothing much would bother you. That's because whenever we start something new we're still excited about it.


But as the difficulty increases and the excitement of a new “transformation challenge” dries up, things will most likely get tough.


Here are 4 principles to always keep in mind to remain free of stuckness as we go on this journey together.


First: Priorities Matter

At any point in time there’s always about a million different things you can do to improve an existing situation. But only a few will truly give you results.


The problem with those who are stuck is that they don’t know which solution is best, i.e. ones which can give the most return of investment.


Your solution, simply, is to:


  1. Figure out what’s MOST important

  2. Do that FIRST.


Always have a clear understanding of your priorities before doing anything else (don’t jump straight into the solution). This ensures you don’t waste time, effort, and money.


Avoiding mistakes is the fastest way to see results. In that way, slow is smooth; and smooth is ‘fast’.


In this program, you’ve been given an amazing tool that simplifies everything for you into a system to identify and practice what’s MOST important first: your Nutrition GameBook. If you haven’t already, watch the introductory video on how to use the it.


The GameBook is the most streamlined and easiest system that enables you to focus on what to do ‘today’. This removes the noise and allow you to concentrate on what truly matters.


Use it!


Second: Scale To Your Level

Whatever you see, hear, read, or be told to do, there will always be some things that you CAN do, and some things that you can’t...at least not yet.


There are also some things that you can do…but with great difficulty. In this too, you might want to think about the feasibility and sustainability of doing those things.


In any case, whichever change is being suggested, always take what’s proposed and ask yourself:


  1. From a scale of 1 - 10, ‘10’ being “OH YEAH I can do this!!!”, and ‘1’ being “this is impossible.”, how confident are you that you’ll be able to commit to this change?
  2. How can I scale things down so that my confidence level can be at least 7-8 out of 10?

Keep this in mind as I introduce the Third principle; a principle that deals with your progression.


Third: Progressive Overload

This is a term that came from exercise programming. It’s a simple idea that as you get stronger in lifting weights, you progressively add more weights - hence ‘progressive overload’.


Just as how you can start squatting with say 15kg and progressively add until you’re squatting 100kg, you can also start with small changes which progressively adds up to big changes over time.


So many people start a fitness journey pushing the limit of what they can do to the point where they overdo things and burnout. That’s not an ideal approach; and when you go in with all cylinders firing, you’re depending on the chance that nothing will go wrong.


But things always go wrong. Situations happen all the time.


And the attitude of having all cylinders firing (when everything goes well) promotes and if/or habit that goes like this: “If I can’t do it well, I might as well not do it.”


This is a self-defeating notion because almost nothing you do will go well the first time. And how can you get better at doing without falling down a couple of times?


The simple way to reconcile this: the introduction of minimum changes.


A minimum change is the lowest common denominator of change that you tolerate. It’s the bare minimum of what you must produce over a certain period of time.


You are going to shoot to do more, i.e. ‘try’ to do a many of the things you know you should do. But you also have a point that you will commit to do no matter what.


As an example, if you aren’t having any vegetables right now and you know you should be doing 5 servings a day, you can have a minimum level commitment of 1 servings a day - and if you can, do more (maybe 2, 3, or 4).


The minimum is what you NEED to do. Anything else is what you SHOULD do. Need = must do. Should = try to do.


Then select a time interval to add to the minimum changes. We suggest 14 days as a minimum (because it takes a long time for habits to solidify).


If 14 days is your time interval to add to your minimum change, then every 14 days you add ONE small change to your life.


***It’s VERY important to note that ONE small change over a short time (let’s say 14 days) is a lot better than a FEW changes over a long time (say 6 months)***


So to summarize this principle, always follow these steps to apply this principle into your new fitness lifestyle:


  1. Figure out what’s the BEST PRACTICES (ie 5 servings vegetables per day)
  2. Figure out what’s your LEVEL (Second Principle: scaling)
  3. START with stuff that you have at least 7-8 scale of confidence out of 10
  4. Every 14 days (or whichever time interval you choose) add ONE small change to your life.
  5. Rinse and repeat.


And whenever you get stuck, ask for coaching and feedback.


Fourth Principle: Information Changes Situation

The only reason we make mistakes is because we didn’t know at the time that the decision was a mistake.


The reason why we didn’t know was because we didn’t have the right information. And there is no way to have the right information without receiving education.


But here’s the thing. There is SO much information that needs to absorbed through your journey, that it’s improbable to get them all at once.


And that’s why we chose to give small information like these on a daily basis, rather than giving it all at once.


We’ve talked a lot about relationship with fitness...but your relationship with LEARNING will determine how much knowledge and wisdom you get in this course (and in life too!)


And how much knowledge and wisdom you have will determine your mindset.


Your mindset will determine your actions, that when done consistently, produce either a negative effect or positive effect (or no effect at all, if you do things that don’t matter).


So make a commitment to learn.


Over the next 4 weeks, there will be daily lessons from Monday to Friday. I’d like to challenge you to make a commitment to watch one lesson a day consistently. This is a lot easier to internalize than if you were to watch all the vids all at once.




Congratulations, and with that you just completed your first lesson. There will be more in the days to come. Mean time, take awhile to digest today’s lesson.


See you tomorrow.