Congratulations, you're about to undertake a major lifestyle change. It's going to be exciting, fun and very rewarding. But it's also going to take a lot of discipline, determination and commitment.

Right now, you're feeling fired up and ready to start. That's great because the excitement will help you stay motivated. But over the next few weeks, there will be times when sticking to this programme will be about as enticing as a long outdoor workout on a cold, dark night.

There will be times when you're tired, sad, stressed, angry and confused. Times when all that will matter to you will be making yourself feel better straightaway. When the biscuit tin won't so much be whispering your name as screaming it from the rooftops. Remember you can always find support on the Shape Up Challenge message boards

It will be during those times that you'll really need to focus on why you joined this Challenge in the first place. Of course, the occasional slip-up isn't the end of the world, but if those slip-ups become regular you may be tempted to give up.

When temptation strikes, remember that, by seeing the eight weeks through, you will not only feel better for completing the Challenge, but you'll feel much better about yourself in the long run. It might not be easy, but it will be worth it.

To give yourself a head-start during those tricky make-or-break moments, we suggest you write a contract to yourself promising you'll try your best. It is also a good idea to write down why you've decided to join the Challenge. Here's how:

1. List the three things you like most about your body. It can be anything from your skin to your toenails to your smile.
2. List the three things you'd like to improve about your body. Make a note of how changing these things will make you feel better about yourself.
3. List why your life would be better if you were happy with your body. Perhaps you'd have more self-confidence, feel sexier or find shopping for clothes easier.

   Now make a copy or print out the following statements - adding any additional reflections you think will help you to stay focused - and stick them in your food journal.

   • I promise to update my food journal every day for the next eight weeks. I will keep a record of everything I eat as well as my moods and feelings towards food.
   • I promise that before I break any of these promises I'll sit down and re-read this contract.
   • I promise not to let outside influences - friends, family or lack of time - interfere with my determination to achieve my goals.
   • I promise to remember the reasons I'm doing this Challenge, especially when I'm tempted to eat something unhealthy, skip an exercise session or just give up.
   • I promise not to let negative thoughts stop me from achieving my goal.
   • I promise to talk to other members via the Shape Up Challenge message board when I feel tempted to give up.

     Signed:

     Date:

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