Intro from your mind coaching team and picturing the 'Future You'

Hi and welcome to the mind coaching component of the 20 Week Body and Lifestyle Challenge. We are excited to have you on board and we’re really looking forward to supporting you in the challenge ahead – whether this is your first or fifth time taking part!

We are here to help YOU stay on track and achieve the goals you have set for yourself. If you don’t know us already, our names are Jan and Maree and together we run nWow! Counselling & Coaching which is all about helping people overcome obstacles to their goals and dreams and giving you the tools you need so you can create a truly amazing life for yourself.

Looking ahead:
Over the next 20 weeks there will be some days when everything’s going great, and others where progress is slow and the going gets tough or you might even feel that you are going backwards. And that’s exactly the time for you to have an in-depth read of our articles, revisit our podcasts and really take the time to apply the tools we give you – so you can stay on track.

To find all of our resources simply click the Catch Fitness logo at the bottom of our homepage.

Over the 20 weeks, we will be giving you effective and easy-to-use mind coaching facts and techniques specifically for your success in the competition – and of course you could also apply these techniques in other areas of you life if you wanted.

The tools we use are mainly from the field of NLP (Neuro Linguistic Programming), Hypnotherapy and EFT (Emotional Freedom Techniques) these are used by successful people to achieve great results in personal development, sports, business, education and many other fields.

Most of the tools and exercises we will provide you with will require just 5-10 minutes of your time. While you will get a certain level of understanding from just reading them, if you really want to get the maximum results for yourself then you actually have to apply them – you can do this by being guided by us in our podcasts or you could go through them with a friend.

However which way you choose, just go ahead and do them, because the exercises will help you progress in your competition and therefore make your journey much more enjoyable.

If you find that you are still stuck or not getting the results you want after applying the techniques you can contact us for a free 1/2 hour introductory consultation.

This could also be helpful if you’re not sure how to apply the techniques for your specific situation or if you want to get some expert one-on-one help to release deeper emotional issues that are getting in the way of your success.

Just phone or text us on 021 0700 132 / (03) 388 3472
Or click through to our Online booking form

But for now, you can already get started by:


Picturing the future you …

So you signed up to this competition for some reason or another – you want to get fit, increase muscle, lose weight, get back on track, … perhaps its about something bigger than that, maybe this is about doing something for yourself – it may be a combination of these or it may be something quite different.

Whatever the reason, you probably have in mind a bit of an idea of where you would like to be at the end of the 20 weeks. What are your goals exactly? Do you have a certain amount of kgs that you would like to lose? Do you have a clothing size in mind that you would like to fit into?

You can probably picture what your ideal stomach would look like and you may have an idea of how close you can realistically get by the end of the 20 weeks.

Make sure you have a vivid goal in mind

In fact you can start, if you haven’t already, to get a really clear idea of how you want to look. Really picturing it with as much detail as you can think of. Imagine standing in front of a future you – 20 weeks from now – notice how your body shape has changed. What new muscles are there? – on your arms … legs? Where have you become less saggy and firmer instead? What will your abs be looking like if you’ve really given these 20 weeks all you’ve got.

And what else is different – how much smaller is your waistline? With this new body shape,what do you see yourself wearing? And looking forward to the awards night, what type of outfit will you wear, that will really show of your new body?

Look around in this picture of the future – what else is important?

Notice how as you bring these ideas and images to mind you can also notice how that future you is standing. How do you move with that body; with that improved fitness level – being toned and healthier?

You can start to picture other people’s faces as they see the positive changes you are making. What will the people who matter the most, say about your achievements?What will you be saying to yourself as you are on this journey? And what will you be thinking when you make it to the end of the 20 weeks and see and feel the improvements as you go about your everyday tasks.

And as you look at that future you, how big is the smile on your face when you realise how much more this means to you. Perhaps this is part of being a good role model for your kids, perhaps there will be some medical tests that you will be looking forward to getting updated … what other every day events will this impact? What or who will you be able to lift with more ease? How will this improve the way you think about yourself and your ability to really do something for yourself.

So is anything stopping you … or can you go full steam ahead?

See and feel all of this, as you continue building the awareness of this future you. Knowing that you have a fantastic support team with the 20 week competition, just notice now if there is anything which you think may stop you from getting where you want to go. If there is a fitness or nutrition question you need answered, the make sure to remember to ask your personal trainer and equip yourself with healthy eating knowledge. If you notice a niggling thought or belief inside that you’re not going to make it, you may want to address that with someone like ourselves skilled in helping people shift negative beliefs and emotions.

Or it may be that as you have that clear picture now, that you only feel a very strong desire and inner motivation growing now and that’s great. Either way, you have already started the ball rolling.

Now take that image and make it darker … and the colours dull. How does that change your feelings of motivation? Probably not making it stronger right? So go ahead and put the colours back and make it much brighter – put more energy into it so that the colours seems to be shining out. How much more motivating is that making you feel? Because each person can be slightly different, so put the light and colour levels at the amount where it makes it feel the most motivating for you – where you feel a real pull to do everything it takes to get you there.

Now find a really upbeat song that you love. Just pick something in your mind that speaks to you on a deeper lever – either through the lyrics or in the sound of the music. What song fits the path that lies ahead of you? You may have had a song pop right into your thoughts as soon as I asked or perhaps it will come to you in a moment. Sooner or later, whenever it is that you have your song – I want you to add it to the picture you are building in your mind. Really add it and notice how it changes the mood and lifts it even further.

Now of course whenever you hear this song, you will be instantly reminded of this future you that you are working towards. You can tap into that motivation on a daily basis when you are lying in bed just about to go to sleep – or just about to get up, simply by bringing this image of this future you to mind, together with the song and taking a minute or 2 to really get a feel of what this is all about.

And for now, you can choose to keep building a more intensely motivating picture – extending it into a movie with many scenes and other characters or you can be curious when you are going to naturally start thinking of your song. Either way, you’ve got 20 weeks, heaps of support and the exciting thing is – this is just the beginning.

We wish you all a great start for the competition and hope it will be a fantastic life changing experience for you.

All the best to you from from us both and have a fantastic start to the competition!

To your lasting success and happiness,


Jan & Maree nWow! Counselling & Coaching