Function Well Personalised Health & Fitness Training Systems. All Rights Reserved

How to Achieve Results! In my 10 years in the industry I've rarely seen someone make a dramatic visual change by not training hard and taking a slow, steady approach. You are not going to achieve your goal with half-ass efforts and "kinda sorta" wanting it. The next 8 weeks must be intense and dedicated; you must be prepared to train bloody hard. When a training session becomes hard, whether it be a weights or conditioning session a lot of people will stop when it gets hard. This is normal it takes time to learn how to train hard and realise want your body can do if the mind is willing to push it. The mind will always try and find an easier way to do it; you ve got to make the body find a harder way to do it If you don t get your mindset right you will always have a reason for why you can t do something and you will never achieve the results you desire. This mindset will never give you the self belief to train hard and is destructive to you achieving your goals. If you don t push your body to what it is capable of doing and trust me it can do more than you think you will only ever achieve poor or at best mediocre results, you will never achieve a significant physique enhancement. Be prepared to work hard by challenging yourself physically and mentally, you ll be surprised at not only what improvements you ll achieve in the mirror but also every other aspect of your life. (More on getting the mindset right on the following page) Bad habits must be broken. Negative mindset, excuses and sticking points in muscle, strength gains and fat loss must be smashed. If you are fed up with the image you see in the mirror or sick of spinning your wheels with your results. I promise you this - stick to the plan in this manual and on the other side of this 8 week door is a leaner, healthier, better shaped you, whether you open the door is up to you. This manual contains the very latest scientific information, every little secret I know and have used on clients for great success and physique enhancement - Information that I have gained from the very best in the world. My 8 week programs have achieved unbelievable life changing results for people just like you, what you are about to learn in this manual will change your body, health and life for the better. This manual and challenge is by far the best one yet, enjoy the next 8 weeks it is going to be an unbelievable journey. I've listed 6 steps that you need to do to achieve results but at the end of the day it comes down to 2 things 1. A training and nutrition plan that gets results. 2. Commitment! I've provided the nutrition and training plan, all you need to bring is 8 weeks of commitment. Get The Mind Right. Now before you skip this point to get to the next because you think it s another one of those corny clichéd success rants, don t panic I m not going to go all life coach on you but I am going to give you some valuable tips that have worked for me in business, life, Function Well Personalised Health & Fitness Training Systems. All Rights Reserved Page 2

sport and for 1000 s of clients over the years. You can never under estimate the power of a positive mindset and goal setting. Taking the time to write your specific goals down, why they re important to you and setting a deadline for achievement (in this instance 8 weeks) and then making a promise to yourself you will not fail and will be prepared to work your bloody ass off to get there cannot be underestimated. Having a clear vision of what you want and how you are going to get there sounds simple but few people do it. Most people would rather make excuses on why they re fat, unhealthy and sick then actually doing something about it, but that is not you. It s not you because if it was you you wouldn t have invested in this program. Your health and fitness is a priority to you! That brings me to the next point the power of a positive mindset. One of our core values at function well is the Power of Positivity, we believe it s crucial to our success. Power of Positivity Now sure everyone is going to have a shit day or period at some time in their life, that s life. But sometimes we can get a little carried away with how bad things are, really is it that bad? This negativity becomes a ripple effect and everything in life seems to be terrible! One of the best things you can do to manage your cortisol (stress) levels (more on this in the hormones manual) is fill out a grateful log each night asking yourself these 4 questions. 1. What am I grateful for today? 2. What did I do well for someone today? 3. What did someone do well for me today? 4. What did I learn today? By doing this simple exercise you ll be quite surprised at how effective it is for managing stress and improving your sleep and a more positive outlook. In life there are people that give you energy and there are people that will take energy from you. The people that take energy from you will be more than likely the people that criticise you for doing the 8 week program or anything in life when you're on a quest for self-improvement. A lot of the time they're the people who don't have the will power, Function Well Personalised Health & Fitness Training Systems. All Rights Reserved Page 3

discipline or dedication to achieve any self-improvement goal. Don't let these people drag you down to their level, they pull you down to make them feel better about themselves for not having the motivation or 'guts' to improve their quality of life It's easier to complain about their current state than what it is to do something about it. It s not rocket science if the majority of people you hang around live on junk food and tend to have a negative outlook on life, well guess what more than likely you will too. If you want to get stronger, train with people who are stronger than you. If you want to get fitter, train with people who are fitter than you. Couple of quotes that sum this up: Poliquin said in one of his seminars which has stuck with me is you become the sum of the people you surround yourself with. Your life is a direct reflection of the expectations of your pier group. Anthony Robbins. The last thing you need is someone telling you that you can t achieve the weight loss or hypertrophy (muscle gains) that you have set yourself to achieve over the next 56 days. My suggestion which I got from reading a recent article on this topic from Jason Ferruggia s is to get rid of negative people in your life. He says in his article: Shit talkers gone. Complainers gone. Depressed or depressing people gone. Jealous people gone. Pessimistic people gone. People who are forever broke gone. People who doubt your dreams gone. People who say, It must be nice gone. People who always put a negative spin on everything gone. People who use the phrases, I hope, I ll try, Hopefully gone. People with a major aversion to risk taking gone. Any negativity that is around you will, over time, seep into your brain and change the way you look at things and decrease your chances of success. Function Well Personalised Health & Fitness Training Systems. All Rights Reserved Page 4

Let me finish by saying this there is immense power in self belief and if you follow through with the Ultimate physique Enhancement System exactly as it is designed you will get your body transformation, believe in it, follow it and remember anything in life is possible if you want it bad enough! Surround yourself with people who play the game harder than what you do. Four Key Points to Success 1. Don t make excuses. There s one thing in life that I can t stand and that is excuses. Don t look to shift the blame or make excuses, step up to the plate and rip in. Every time you catch yourself making an excuse on why you haven t trained or why you ate the chocolate bar or drank the 6 stubbies, zip it! Be accountable. The number one excuse I get is I don't have time, that just doesn t cut it with the Ultimate Physique Enhancement system because you only need 3hours and 30minutes of training time out of your whole week. If you can t find 3hours and 30minutes to dedicate to your health and fitness it's not an issue of time, it's an issue of priorities! 2. You must be dedicated and CONSISTENT! You must have the mental and physical stamina to be consistent and disciplined. If you re new to exercise this may be challenging to begin. My advice is stick with it no matter what for 21 days research shows it takes 21 days to form a habit. Once you get through this initial period it will become part of your weekly routine and addictive. Yes that s right addictive, when your body is use to the regular feel good hormones release like endorphins that comes with exercise when you don t train for a few days it feels like there s something missing, your energy is down and you re a bit grumpy just ask my wife what I m like if I miss out on a session. The people who train regularly know what I m talking about, if that s not you now that will be you in 4 week s time. Exercise is addictive especially when you re doing the right training and you re getting bloody good results. All the clients I've trained that have achieved significant body transformations have been CONSISTENT! If you are not consistent with your training and nutrition forget about it. 3. Keep a training and nutrition log. In my experience the people that achieve the greatest transformations are the people that track their results. Be accountable. 4. Stick to the plan and train bloody hard! Function Well Personalised Health & Fitness Training Systems. All Rights Reserved Page 5

GET FOCUSED-BELIEVE YOU CAN-NO EXCUSES MENTALITY-ACHIEVE ANYTHING!! Get Focused Set Goals What WILL I achieve over the next 8 weeks?... Why Is It Important To Me & Why MUST I Achieve This Goal?... Breaking Behavioural Patterns This exercise is designed to identify patterns in your life that are addictive, destructive and habitual. Destructive Habit E.g.: Drink in excess of 15 alcoholic drinks per week. Eat a bowl of ice cream every night Plan of Action to Change Set myself a weekly limit of 5 drinks. Have no alcohol in the house, instead of catching up with friends for drinks on Thursday & Friday I'm going to catch up with them for a work out. No more buying ice cream, find a low carb paleo friendly substitute. When I get to X goal I will re introduce ice cream once a week as my cheat meal. Function Well Personalised Health & Fitness Training Systems. All Rights Reserved Page 6

My Short Term Goal WILL Be Achieved By: Achieved. Yes/No Reward... My Mid Term Goal WILL Be Achieved By: Achieved. Yes/No Reward... Long Term Goal WILL Be Achieved By: Achieved. Yes/No Reward... Notes:...... Function Well Personalised Health & Fitness Training Systems. All Rights Reserved Page 7