Nevertheless, we all need some input now and again, so here are my top 10 tips for the remainder of this challenge:

1.  You're halfway through!  Yay!  But you're only halfway through.  That means you have half the story left to write.  Don't throw away 21 days just because you may have made one or two mistakes so far.

2.  Doing things alone is hard.  Doing them with someone working against you is harder.  Look out for the email later this week for more on this.

3.  No zero days.  If you didn't work out, try improving your food choices or getting a better night's sleep.

4.  Speaking of, sleep is the catalyst that helps you make better decisions in all the other areas.  Food choices, effort in workouts.  Trust me, I have 2 young kids.

5.  Don't "optimise" at the expense of anything else you want.  Coming back tomorrow is more important than improving something that’s already decent.

6.  The more you do something, the better you get at it.  This includes the behaviours that get you to your goals.  Doing something badly is not wasted effort.  This time is NOT wasted time.  So…

7.  Don't be afraid to do things again, but better. And…

8.  Don't quit if you don't see immediate results because...

9.  Compounding results look like nothing until suddenly, it's obvious.  A 350-calorie deficit looks like nothing, until 10 days later it's a whole pound of fat.  After 42 days it’s 4lbs.  After 6 months?  How does 18lbs by spring sound?

10.  Living in a broken, unhealthy body is harder than exercise and making good food choices.  I don't mean that to scare you, but to make you aware of the fact that what you perceive as "easy" isn't necessarily easy.  Your mind can (and will) be your biggest barrier.

If you made it this far, I will be sending more information about making this last beyond the challenge.  That will be available soon.

Your story submission is your chance to tell us what has changed over the challenge beyond the obvious things we will be recording on the body composition analysis.  So, keep writing down all your little wins.  I look forward to hearing them.

I'm rooting for you.  Bring your questions and concerns to me any time.

All the best,

Joseph