Excellent step 2's all the way around! Nice to see so many getting after it! WAY TO GO!!! :-D

Based on the scientific evidence presented in this chapter, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1) Increase my cardiorespiratory fitness.
2) Increase my lean mass
3) Decrease my fat mass

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

Thirty minutes six days a week minimum/3 hours total a week

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

My training partner Janisse.

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

My training partner and the members of my Mastery group.

1. Healthy and sustainable weight loss. I will weight the same weight in 30 years!

2. Improved memory and mood as well as energy.

3. I will not have illness associated with aging. I will not have high blood pressure, diabetes, heart disease or vascular disease. I will not have limited movement as I will be flexable and strong, with strong bones and good balance.
I will have a great memory as exercise and good nutrition as well as stimulation will be part of my life.

I will walk one hour, 5 days a week using the hit method for one hour. (I am walking instead of aerobics due to physical limitations) I will do strength training 3 days a week.

My husband and my cousin linda will be my accountability partners. My group will also be my support

My husband and my cousin linda will be my accountability partners. My group will also be my support

Lessons from step 2 blog: Lessons from Step 2 / Reetu's posts / Bill Phillips Transformation

Action Step:
The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
1. I am working out 21 - 23 minutes per day following the HIIT method or lifting weights. I take one day off per week
You’re Not Alone

Action Step
Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:
1. My friend Kim, my husband and/or Transformation Mastery group members
Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:
1. My kids, husband and Transformation Mastery group.

Based on the scientific evidence presented in this chapter, three specific exercise benefits that I am now holding the intention of personally experiencing are:


1) Better feeling of centeredness. When I exercise and take that time for myself my day seems to fall in line.

2) Increasing my physical age.

3) The loss of fat and cholesterol that will build up in my arteries shortening my life span.




The amount of time I will make available for exercise each week throughout this 18-week transformation journey is: 45 minutes every day. 25 minutes for the 5/25 upper and lower body workouts. 45 minutes for the aerobic workouts. 20 minutes for HIITs on the 5/25 days.



Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

Maria and Chris (cchapan) Chicago Group, Mastery Group and Rebecca.


Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is: Maria, Chris, Chicago Group, Mastery Group and Rebecca.

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1. Increased energy and positive mood.
2. Achieving my health goals by decreasing weigh and developing healthy habits that will help me to manage my
weight in the future.
3. Decreased stress level and the ability to think clearer.

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

1. I will exercise 6 days a week. I will do 3 HIIT days, starting with 30 minutes - 5 minutes of warm-up. Follow 5 minute warm up with 5 intervals of 2 minutes of walking pace, 2 minutes of running pace and 1 minute of a sprinting pace. On alternating days I will do 45 minutes of strength training. Total weekly workout time - 3 hours and 55 minutes.

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

1. My best friend Lori and the Transformation Mastery group.

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

1. I am happy to provide support to anyone within the Transformation Mastery group that needs it. I'm only a message away. I also help to support my friend Lori.

Action Step
Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:
1. 1) The increased energy, mood and concentration needed to be at the top of my game 24-7. So I can get the most out of life.
2. 2) The knowledge that I am doing all in my personal power to minimize the risk of getting insidious diseases like diabetes etc.
3. 3) In creased physical strength, stamina, flexibility and quickness.


Action Step:
The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
1. I will exercise six days a week. The program I will be following is Bill Philips innovative 5x25 solution for but upper and lowerbody and aerobic exercise. I will be alternating between U-A-L-A-U-A and L-A-U-A-L-A weeks. with 5 sets of 5 exercises per day lasting no more then 25 min. per exercise round. I will be monitoring the amount of weight used and increase intensity/weight on a 2 weekly basis.

Action Step
Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:
1. Darrell S., my accountability partner. We will have bi-weekly accountability measurement meetings combined with daily whatsapp updates when the exercise routine of the day has been completed. I will also join an accountabilty group in the transformation community and post my progress there.
Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:
1. Darrell S., my accountability partner.

Mastery Task #2

Based on the scientific evidence presented in this chapter, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1) Increased confidence & energy to be able to take risks & live more fully each day
2) Decreased weight & body fat percentage to allow myself to live a longer, healthier life
3) Improve blood pressure to reduce reliance on medication


The amount of time I will make available for exercise each week throughout this 18-week transformation journey is: a minimum of 30 minutes 5 days a week. I am battling some lingering injuries in my lower body right now, so my exercise will be focused on UBWO, abs & as much HIIT work as I can fit in without pain flaring up too much.

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is: My grok AP and the FB & Masteries group

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is: My grok AP and fellow members of the FB & Masteries groups

Action Step

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1. I will see a big difference in my before and after photo and be proud of what I've achieved. I will know that age is just a number and doesn't limit me in any way.

2. I will be confident that I can maintain the new healthier, happier me and help others to find the same joy.

3. I will no longer be afraid of having my cholesterol measured.



Action Step:

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

I will exercise according to the Transformation/BFL guide. I will alternate every month to change it up. I will add circuit work to improve my endurance, yoga to increase my flexibility and a long slow run once a week to build endurance. I faithfully push myself until I reach my '10'. I will NOT slack off. I will NOT cheat me.



Action Step

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

My beloved husband who has agreed to come on this life-changing journey with me and my Team. I will check into my Team's post everyday if I can and be accountable to them. I want them to be proud of me.



Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

I would love to offer encouragement, friendship and support to whoever needs it, whether online or offline.

Step 2: Exercise RX

Exercise is Good Medicine

Action Step

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1. Actively practicing preventative medicine to lower the inflammation caused by my autoimmune condition so that I will decrease the likelihood of associated spinal fusion, peripheral joint damage, and immobility.
2. Increased energy and healthy, decreased weight.
3. Increased strength and cardiovascular endurance, so that I will be better equipped and prepared to do my job as an athletic training intern.


The Right Dosage

Action Step:

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

I commit to giving myself a minimum of 3.75 hours of exercise per week for the duration of this 18-week journey. I will do 3 intense 30-minute cardio workouts each week (1.5 hours), alternating with 3, 45-minute strength workouts (2.25 hours).

You’re Not Alone

Action Step

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

My husband, Rene, who is going through this journey with me.


Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

My husband, Rene.

Step 2: Exercise RX Exercise is Good Medicine

Action Step
Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:
1. Feeling better with improved muscle tone, flexibility & stamina
2. Help in weight management
3. Actively practicing preventative medicine to lower the likelihood of suffering from chronic conditions such as cancer and heart disease and better management of diabetes and tendency to depression
Action Step:
The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
I will maintain an average of at least 8,000 steps and 10 flights of stairs per day and 3 sessions of Curves per week and continue to increase these amounts
Action Step
People I can share my exercise plan with at the beginning of each week so they can help keep me accountable to my goals and intentions are:
Sheena, Sherri, Elaine
People I can offer support, encouragement and friendly accountability to throughout this 12-week program are:
Sheena, Sherri, Elaine
Exercise is good medicine. It’s a healthy prescription which can help you improve the condition of your mind and body. And it’s something that can benefit everyone: men, women and children alike. It will help you form a solid foundation of well-being and give you the mental energy and clarity to complete the challenging assignments and action steps ahead. The sooner you begin, the sooner you will enjoy the many benefits.