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Lead,follow, or get out of the way
Team Progress Not Perfection is starting a new challenge. It is a 9 week program for people stuck in a rut (not exercising, not eating right). It follows a plan which eases a person into the fitness program and builds over 9 weeks.
The program is not for everyone. In this program, when we say feedback, we mean it.
Here's who it is not for:
1. The half hearted- Please don't join with the attitude that you'll give it a try and see how it goes for a while. I hope a lot of people join, but with the attitude that they will burn a bridge behind them and go all in. If you aren't in a place right now where you can commit, no problem. Just take a pass.
2. Those that believe the majority of their fitness issues are due to something other than their own decisions and therefore cannot be controlled.
3. Procrastinators- Nothing kills a team effort faster than seeing people never leave the starting gate. Imagine getting 10 people to agree to go on a 7 day hike through the mountains, and on day 1, 4 of them never leave the starting gate.
4. Those who are happy where they are. Maybe they are already involved with another program or challenge, or maybe having people intensely following up on them isn't something they want or need.
5. Those that think peelout has gone off the deep end with this one. I do that sometimes.
Here's who it is for:
1. Those who are fed up with their rate of success.
2. Those who believe that achieving their fitness goals is possible through their own actions.
3. Those who are willing to be either leaders or followers. We will work as a team to motivate each other. We will be calling each other out when someone starts to drop behind.
Here's what I hope for by the end of the 3 month period:
1. A change in team dynamics. There was a point when PNP was first started where everyone was achieving success and feeding off each other. We read each other's logs, called each other out, and were pushing intensely. I hope this challenge can bring some of that back.
2. A change in lifestyle regarding exercise and eating. If you stick with the program for 3 months, you should be in a pattern of regular exercise that leaves you feeling down if you miss a workout. You should also have developed some core eating rules that will significantly improve your diet. These core rules should become automatic.
3. A 10lb weight loss. That's less than 1lb per week. Doesn't sound like much, but how many of us weigh 10lb less now than we did a year ago? I'm up from 165 to 172.
Feel free to join the team and check out the challenge on the community tab. If you feel this program meets your needs and would like to join, we welcome you.
Sun. Jun 30, 9:08pm
Here is wha is expeced of you should you choose to join.
1. Commit to logging daily. I know we have vacations and bad days that will cause us to miss days, but some of us just never log. We will be monitoring each other's logs, and as leader or follower, you will need to be a part of that.
2. Commit to commenting daily regarding what you did to improve that day. We want to feed off each other's successes. There's something motivating about knowing others will be expecting to see what you did and not letting them down.
3. Commit to giving feedback. The positive kind is easy. But it's much harder to ask someone "what in the heck were you thinking when you ate at McD's". I remember not wanting to hear Liz yell at me when this site started and it helped me skip McD's several times.
4. Commit to exercising. Nobody is at the same level and nobody is going to compare what you did to what they did. But exercise is a part of this, and you will be called out for not showing consistency in whatever your plan may be.
5. Commit to making some core eating rules. These will be different for each of us, but you will need to state your core rules and be ready to follow through.
Sunday, June 30, 2013, 9:09 PM
Here is the program
Here's how it works:
Week 1- It's about getting started. You know how it feels to go workout the first time in months when you really don't want to? You simple have to drag yourself to the w/o. You have to use brute force to get yourself going. You make 1 simple diet core rule and exercise a minimum of 3 times during the week. If you haven't been exercising regularly, ease into it. This week you are simply altering the direction your life is going.
Week 2- Continue from week 1. This week is about creating a pattern for yourself. You broke into exercise during week 1 and probably felt awkward doing it. This week you continue the exercise pattern from week 1 at about the same intensity. After 2 weeks, your mind will be used to the idea that you will be working out regularly. Also, your joints should be looser and the muscle pain due to getting started exercising should be gone. In addition, you add another simple core rule or build on your last one.
Week 3- Add 1 more simple dietary core rule. Time to push a little harder on the exercise. Increase duration, intensity, or # of workouts. Remember, a little harder, not a lot. You are still working to develop a pattern.
Week 4- By now, you will be past the "getting started" stage. You will also have 3 core rules (really simple ones) developed. So continue exercising, and increase the intensity a little more. However, this week's focus is on diet. Use this week to get real about your diet. Lets discuss the "crap" you've been eating and make suggestions for each other. Your goal for the week is to determine what modifications are needed.
By now, you should have lost at least 3lbs. The goal is only 3 because the rate you lose should increase as you change your diet and increase your exercise intensity. You should have 3 simple core rules you've been following and an exercise routine you are following.
Week 5 - This week's focus will be increasing exercise intensity. Lets kick it up a little and do some sweating. Add your 4th simple dietary core rule.
Week 6 - Evaluate what you need to improve on. Remember, 80% of losing wt is about the diet, but 80% of staying motivated is about the exercise. So evaluate your wt loss (which should be 4-5lbs). Then determine where you need to focus your attention.
Week 7 - Same as Week 6.
Week 8 - First brutal challenge of the program (you can read about these on the community tab). It's possible to lose 2lbs during a brutal challenge. You should be ready for this challenge after weeks 1-7.
By the end of week 8, you should have lost 5-6lbs. You should have 4 simple core rules that you never deviate from. Your ability to exercise should have increased significantly. Your diet should be have seen several modifications. Your focus for the next 5 weeks will be primarily on diet.
Week 9 - Your body should be exhausted from last week so this week give a strong focus on diet. Make some major reductions in crap and increases in quality. Add a core diet rule. Increase exercise intensity as you see fit.
Weeks 10-12 - Keep on the program. Evaluate your progress and make changes as needed. Week 11 or 12 will be a brutal challenge for anyone that will not be able to do it during week 13 (due to vacation, etc)
Week 13 - Final brutal challenge - You should be well prepared for this. This is the week you push as hard as possible to make that 10lb wt loss goal.
You will probably have lost 10lb's by now. But far more importantly, you will be on a much different path than you were 3 months ago. You will have developed some solid, line in the sand, core dietary rules, and made some major changes in your eating habits. You now get depressed just thinking of missing a workout and you've increased the intensity/duration that you can exercise. Most importantly, you will have made a lifestyle change.
Sunday, June 30, 2013, 9:13 PM
Program start date
I forgot to mention, the program is starting on Sunday, July 7.
Sunday, June 30, 2013, 9:14 PM
Some of the terms used above such as core rules and brutal challenge are discussed further in the Progress Not Perfection 2013 community tab.
Sunday, June 30, 2013, 9:17 PM
I'm definitely in. I can really use this.
Monday, July 01, 2013, 6:49 PM
We have about 6 people so far. Looking for more people who believe they are responsible for their own action and willing to make the hard choices necessary to be fit.
Tuesday, July 02, 2013, 9:02 PM
I read the challenge & its more of a program than a challenge. This is just what I need to turn myself around. Everyone should chk this out.
Wednesday, July 03, 2013, 9:38 PM
Woohoo, we have 11 now. We'd be glad to have anyone join, whether they are part of team Progress Not Perfection 2013 or not.
This is being called a challenge, but its more of a program than a challenge.
Wednesday, July 03, 2013, 9:58 PM
We are up to 12 people signed on to the 3 month program. The first weeks goals are simple:
1. Make and follow 1 core rule.
2. Exercise at least 3 times during the week.
3. Log and comment daily.
The goal of week 1 is simply to get started on the path. It is intentionally kept simple to allow us to have success while we get ourselves aligned. Each week after that, we will be making small improvements in our lifestyle. Consistent logging and commenting are required to allow intense amounts of feedback and motivation.
Friday, July 05, 2013, 7:24 AM
We have at least 14 people signed up for "lead, follow, or get out of the way". That's a huge amount of motivation, feedback, and kicks in the butt to help keep you going. Notice I said help, because the decision to get fit is in your hands only. This is simply a program with weekly goals to keep you going. Still time to join in. It starts Sunday, July 7.
Saturday, July 06, 2013, 9:34 AM
We are up to 17 people now. Check out the full program on Progress Not Perfection 2013 community tab. We start tomorrow and are expecting big changes.
Saturday, July 06, 2013, 7:32 PM
we completed our first week.. Amazing it looks like we only lost 2, but gained 2 also... the participation is motivational and the group EXTREMELY diverse. check us out -- anyone can jump in at any time and it may be the push you are looking for ....
BUT I must put in print this is what PeerTrainer is for, and we have lots of success stories....
Sunday, July 14, 2013, 9:32 AM
I love this! Can I still join?
Thursday, July 25, 2013, 11:31 AM
New people continue to join. We have 22 people now. You start at week one just like every one else did. Don't worry about
Being on a different week than others. People are on different weeks depending on when they started.
Friday, July 26, 2013, 11:43 AM
this challenge is kicking it hard.. I have went from 179 to 173 so far.. come join us...
Friday, July 26, 2013, 11:08 PM
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