Challenge Tips


Staying Motivated

When you’re in shape, you don’t walk through life, you run through it!


Challenge Tips

  1. Stick to the Program
    It does work! Stay balanced: don’t starve yourself and don’t over indulge, don’t exercise to exhaustion but don’t do zero either. To keep motivated put your ‘before’ photo on your fridge, bathroom mirror or as a screensaver on your computer or smartphone. This will act as a reminder as to why you started this challenge.
  2. Have an End Goal
    Establish a realistic goal to work towards. Keep a record of what training, food and supplements you are in-taking and detail your progress and how you will achieve your goal over the 12 weeks. This will help you see your progress as well as what you still have to achieve and keep you totally motivated to your end goal.
  3. Log Your Journey 
    View the USN Body Makeover Challenge website frequently. Email USN on for advice and information sharing and plot your achievements for motivation in your online user area, on a blog, Facebook or in a diary. Share your goals with friends and family so that you have a group for support.
  4. Prepare in Advance IMG_2409 KAT BIKINI
    Plan your meals in advance; pack your lunch and snacks in a cooler bag to reduce temptation. Work-out and stick to your timings (every 2 – 3 hours), you will be more energetic and productive if you stick to a schedule.
  5. Plan Your Exercise 
    Know your exercise schedule. If you can’t exercise in the morning then make time in the evening. If you still can’t make the gym then refer to the home training plan in the passport for some alternative ideas or go for a jog.
  6. Support
    Form a challenge group with friends and family; surround yourself with positive, motivated people. Work together to share information including recipes, tips, successes and train as a team.
  7. Do a Little More 
    Take every opportunity to do a little more. Use the stairs instead of the lift, park further from the shops, if you have a dog take it for an extra walk, or go for a walk in the evening.
  8. Simplify Your Meals and be Consistent 
    Select easy to prepare and nutritious foods. Get everyone involved at meal time and eat 5-6 small well balanced meals daily.
  9. Measure Yourself 
    Don’t just weigh yourself on the scales, get a body composition test and measure your waist, legs and arms width as directed in the passport and in the online registration area. Even if your weight stays the same, you will see that your fat percentage is dropping and you are on your way to success!
  10. Use All Your Resources 
    USN have a support service in place if you require assistance. Call 0845 1800 556, email  or log on to the website, for diet and training plans, motivation, tips, success stories and more!



Challenge Tips – Changing Habits

Bad habits are usually formed over time, and many people become engrained in a routine and attached to their habits as a norm. By recognising and changing one task daily, you can change ‘bad’ habits to ‘good’ habits in a shorter time period.

Firstly, you need to understand your ultimate goal, write it down and remind yourself of it constantly.

This challenge is the one project that you want to complete. This is a lifestyle shift!

  1. Have an Ultimate Goal
    Understand your reason for entering the Challenge. Embrace the changes required for success and be enthusiastic about the journey.
  2. Commit to Achieving Your Goal ben
    Write down your goal and commit to it, re-read it daily and share your successes. Be positive and you will do it!
  3. I Am On My Way to Success 
    Know that what you are doing is remarkable! You are on a journey to forming positive habits and a healthier, happier lifestyle.
  4. Excellence is an Act 
    Think positive thoughts and you will be positive. Understand that certain habits need to change; and that routines and lifestyle choices will change for the better.
  5. Celebrate Your Victory 
    Celebrate your small victories along the way, when you reach a certain waist measurement, or run for an extra 5 minutes in your session be proud. When you reach your ultimate goal continue to feel proud and remember this is not the end of the road, it is the beginning.

Embrace your new Body and Lifestyle.