Congratulations on completing your first week of the Transformation Blueprint!  

Hopefully this week has been that of a valuable learning experience for you.

The goal here is education and empowerment; that being said, it is not always easy so it’s okay to feel a little shaky in the beginning.

Things won’t go 100% perfectly, but the point is that you keep moving and learning how along the way.

Personal Inventory

Today’s application should take you about 5-8 min.

I would like you to do a personal inventory of this first week.  Take a moment (seriously, right now) to reflect on how each day has felt, what you have overcome, and what you have struggled with.

Start with writing down your ‘Big Three’ accomplishments of the week.

This could be anything from stepping into the gym for the first time to just really giving your best effort with every meal.

Be proud of these three things and really let yourself feel good about them.

Now, write down your ‘Big Three’ struggles of the week.

Maybe you didn’t do every exercise on the plan, you ate more than you should have, or you didn’t make sleep a priority.

Whatever these may be, I want you to identify how you could best overcome these next time they arise.

It is important you write these solutions down and have them to review before starting week two.

I wanted to share a couple links with you:

These long bands are great for some of the following & many others that aren’t listed: 

• Assisted pull ups, standing shoulder presses, standing upright rows, standing front raises, standing curls, tricep extensions (attached overhead), band pull-aparts

Pro Micro Long Band

Pro Mini Long Band

Pro Monster-mini Long Band

These short bands are great for some of the following & many others that aren’t listed:

• Seated band abductions (glute activation drill I mentioned in this video ), RDLs (you’d need 2 or a double wrapped long band)

You’ll see when you click the link over the short red band that Elitefts has a video loaded. That could also be a way to add resistance to heavier barbell movements. Just so you know, these bands are very strong and more info about them is available through the links provided.

Pro Short Mini Band