12in12 Lesson 1 - Diligent Fitness

12in12 Lesson 1

How We Do Nutrition And Why

Ever struggled to lose weight? Or struggled to stick to a diet? No worries, most people have. We get so caught up in trying to change everything at once. Eat less, exercise more, drink water, cut the alcohol and ban the sugar.

Problem is, we’ve developed our eating habits over a lifetime. And if there’s one thing I’ve learned it’s that a lifetime of habits rarely change overnight.

So what do we do? We take it one step at a time. You’ll learn how to be lean the same way you’d learn math… but a little more enjoyable!

Habit Based Nutrition

Quick question; did you brush your teeth this morning? Was it hard? Did it feel like a chore? Or did you just do it?

The reason I ask is because this is what we need your nutrition to be like; A set of automatic behaviours that you do every day. Like taking a shower or getting dressed.

And the only way to make good eating ‘automatic’ is by building new habits.

So we use habit based coaching. We look at what you need to do to achieve your goal, break it down into a set of simple, manageable habits and get you to practice each new habit every day for two weeks.

After two weeks your new habit will be part of your routine. And the good news is a habit doesn’t rely on will power to get done.

In the words of Nike, you just do it.

A New Habit Every Two Weeks

So every couple of weeks you’ll get a new daily habit. All you need to do is practice the habit every day and tick it off on your tick chart to let us know you’ve done it.

It’s too easy to forget to do something so simple. So we use the tick chart as a reminder. It’ll also help us measure how well you’re doing with your new habit.

Once you’ve had two weeks of practicing your habit every day, we move on. And only then do we introduce a new habit. We’ve done all the thinking for you… All you need to do is act.

About Your First Habit

And for your first habit? Here it is:

Habit #1: Take fish oil and a multi-vitamin every day

(This may seem simple. But, trust me, it’ll significantly kick-start your results.) But you don’t need to worry about it just yet. Tomorrow you’ll learn exactly what to do to get started.

For now, I simply want you to get accustomed to the process.

And make sure you…

Check In Every Day

To succeed in this programme, check in regularly and read the lessons. Show up every day and do a little learning. It’s too easy to get overwhelmed, and the course works best doing a little each day.

Now, I know you’re busy. So, if you’re ever pressed for time and can’t read the whole lesson, just scroll down to the “WHAT TO DO TODAY” section. This will summarise what you need to know and do each day.

Then, after checking in…

Let Us Know How You Did

As discussed above, every day you’ll receive an email telling you exactly what to do. Then, you record whether you did it by answering the simple habit question:

“Did you do your habit today?”

Use the tick chart to record your progress. And at the end of each week I’ll ask you to report back with the following:

  1. How many ticks you got for your daily habit (Monday to Sunday)
  2. How many workouts you did that week
  3. Your current body weight (in stones or kg)
  4. A ‘YES’ or ‘NO’ answer to the following question:

“Overall, did my behaviours this week lead to progress towards my goal?”

And, each day, it’s really important that you…

Focus On The Present

One great benefit of the habit-based coaching style is that it keeps us focused on the present — on the one or two things we can do right now to ensure success.

The past is behind us, and the future is too far away. It’s what we do now that shapes who we are and what we’ll become. So today, just practice the workout and the current daily habit.

That’s it.

Each day, you’ll learn exactly what you need to know…exactly when you need to know it. And if anything really important comes up…

Just Ask

Me and the team love questions. But, here’s the thing, we only like them if they’re “action” questions. The “wondering and worrying” questions? We actually have a ban on them because they’re way too future-focused (more on this later).

So, if you find yourself “wondering and worrying” about the future, take a deep breath and realise that if we haven’t mentioned something it’s because it’s not important yet.

However, if you need to know something related to today’s habit or workout – please, ask away. Don’t let a day go by without getting the help you need.

What We Learned and What’s Up Next

Ok, so today we learned how to succeed and transform ourselves with the 12in12 programme: focus on only one or two habits at a time, practice them consistently, and check in every day.

And tomorrow you’ll get all the info you need to complete your first habit: Take fish oil and a multi-vitamin every day.


1. Get yourself to the gym and practice your workout

If you’re working the 12in12 exercise plan I’d suggest you print the entire Phase 1 training program. If you’re working directly with a trainer on your personalised plan then use today to go do it!

And if you’re new to exercise, don’t worry if you fall down or feel awkward doing some of the movements. We’ve all been there. The more you practice, the more comfortable you’ll feel, and the better your transformation will be.

2. Print your daily tick chart and stick it on your fridge (or kitchen cupboard)

All you need to get your tick for today is print the chart and stick it up somewhere you’ll see it every day. Click here to download a copy

3. Stay focused on the present.

Don’t worry about the past or what’s coming up. Remember: the only thing that matters is what you do today.

4. Just ask.

Commit to yourself and your goals. If you’ve got an action question, ask immediately.