The Motivational Plan
On the days you don’t speak to your body coach you will still receive support and inspiration. You will receive a motivational email every day from your BodyShape Coach with great tips and ideas. Some days you will be focussing on various aspect of your lifestyle to help you with this. Other days will include tips on how to best deal with social functions and even the days when you should relax and unwind from your busy schedule.
This means that you will that will start each day looking forward to the day ahead with new practical ideas on helping to lose weight.
The IntaShape Score Card
The final part of the motivational plan is all about one easy-to-use piece of paper. The score card is unique to IntaShape and only takes a few seconds to complete at the end of each day. Using your score card you will have full control of both your eating habits and your activity levels. It is the jewel of the IntaShape programme, plus it's a great motivational guide to help you make better choices on a daily level.
There are two sides to the score card. One side is where you record your scores for food & drinks each day. The other side is where you record your scores for activity. You start every day with 5 and if you stick to plan for food and drinks you keep all 5 points.
You just record the number 5 in your score card at the end of the day. Stick to the plan every day for one week and you record 5 every day giving you a weekly total of 35 for food & drinks.
On the activity side of your score card you start every day with 0 and build up points through being active. You score 1 activity point for every 10 minutes of activity that you do. If you did 20 minutes of activity you score 2. If you did 30 minutes of activity you would score 3 and so on. The most you can score for activity in any one day is 5. The most you can score over one week is for activity is 35.
You now add up your weekly score for food & drinks together with your weekly score for activity. The example of WEEK 1 shows the maximum that you can score each week is 70.
On the days you do not stick to the plan for food & drinks your daily scores changes. Instead of scoring 5, you could end up with a score of a 4, 3, 2, 1 or if you really blow it a 0. This means that your weekly total will also change. The example below shows that WEEK 2 is very different from WEEK 1 including ‘a lost the plot day’ 0.
In the example shown in WEEK 2 the weekly total for food & drinks came to 25. The weekly total for activity also changed and this too came to 25. The weekly combined score for WEEK 2 came to 50.
To see a good result in the first few weeks you need a weekly combined score of at least 50.
To see a great result in the first few weeks you need a weekly combined score of at least 60.
It’s as easy as that!
