Free Motivation Program

Week 1 Day 1

If you’ve just stumbled across this post, you can start at the beginning of this program by clicking here.

Today you’re starting your weight loss journey! This is an exciting time, and it’s important to keep motivated!

You’ll be given some tips and tricks to read, some motivational quotes and pictures, and some challenges to complete to help keep you on track for Day 1!


Challenge 1:

Take your measurements and record them in your journal with today’s date. You can take as many as you like, and if you’ve got scales that tell you your fat percentage, great, but as a minimum, record these ones:

Weight: _____________________________

Chest: _______________________________

Hips: ________________________________

Waist: _______________________________


Motivational Quote 1:

That voice in your head that tells you to give up can also be trained to tell you to keep going.


Motivational Picture 1:

Image from

Challenge 2:

You first challenge is to prepare and print your calendar for the month! Take the template below and add in your dates, starting with today’s date. Then print this and hang it up somewhere that you can see it every day. Get a black marker, and one in your favourite colour. At the end of each day, if you’ve stayed on track, cross out that day with your favourite colour. If you haven’t stayed on track, cross that day out with the black marker.



Motivational Quote 2:

Do not reward yourself with food. You are not a dog.


Motivational Picture 2:

Image from

End of the day:

Get out your journal, or write in your “Notes” in your phone. Write about how you felt today, what did you do differently that you struggled with. What made you feel strong? What made you feel excited? Did anything make you want to give up?

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