3-Month Body Transformation: What Actually Happens, Month by Month

Getting healthy is an infinite game. It never ends, and the only way to rank higher is to stay in the game longer. What a lot of people don't understand is timelines, and how to manage their own mental state through them. Because it's your head that quits first, not your body.

So let's talk about the timeline. That way you know what to expect, instead of getting caught up in all the emotions that come with the setbacks you are going to have. They're just part of it.

It's your head that quits first, not your body.

Bring a headlamp

When I was healing, I didn't want to hear anything negative. No criticism, nothing. But when you get to a different level, you understand that there's light and there's dark, and both are going to happen. So you should probably be equipped for both.

Think of the headlights on your car. You don't need them all day, but at night you can still see where you're going. The night isn't a bad thing. You don't have to be scared of the dark. But you do need a f***ing headlamp, or you'll be bumping into everything. So grab a notepad. Here's the map.

Before day one

This is where the doubt creeps in. It's like the Sunday scaries, but for personal development. You think you should reach certain things before you're allowed to start a program. You think your progress pictures are going to look bad, that you'll look stupid, that you'll be embarrassed. There's shame. You don't like where you are, and you don't want anyone to see it, even though you'd obviously benefit from help.

A lot of people give up right there. I need you not to. Get someone who's going to help you.

I'm an uncensored person, but that's just my presentation. My heart is that I love you, and it's no judgment around here. I've had my fill of judgment, so I don't look at people's lives to get a laugh. I love mess. I've been working my butt off, my space shows it, and I'm proud of it. I want you to be proud of your mess too, because you got yourself in there, and we're getting you out.

Day one and the honeymoon (weeks 1–2)

Day one comes and you feel whatever you feel. Face your fear. That's what courage is: not the absence of fear, but taking action while it's there. Then just keep taking action.

The first two weeks are the honeymoon. You're in love. You see progress right away, changes happening, and it's amazing. You think you found the thing. The swagger starts coming out, that uncanny self-belief. You're a little cocky, and honestly? I love it. I love hyping myself up.

I just want you to know that when that feeling leaves, your whole world hasn't been destroyed. You didn't lose anything. That swing of emotion is completely normal.

Weeks three and four: the dip

Now you're in the dip. The feelings start going down. It's not so cool anymore. You feel the first pulls of “I'd like to go back to my normal life.” That's your brain doing its job: it's trying to keep you safe. It wants to do the same thing all the time. It wants its old habits and routines. That's exactly why I design everything so your brain gets its rewards along the way. I just need a little willpower from you here.

Think of it like pushing a boulder over a hill. Once it goes over the hump, it rolls down. It gets easier. The level of hard you feel right now is not the level it's going to stay at.

The level of hard you feel right now is not the level it's going to stay at.

If I were trying as hard as you feel you're trying right now, all the time, I'd stop too. For me it's easy now. When you look at someone and think, “Well, it's easy for you,” you're right. It is. I worked for it. Life isn't fair, and it's not fair that it's easy for me and hard for you. But that ease is available for you to go up and grab, and I want to show you how to make it a walk in the park for you too.

Month two: the quiet middle

This is a 90-day timeline, by the way. Different goals and different projects will have their own weird stuff going on. But in month two, things get quiet. You're going to feel boredom. It's a regular emotion. Don't worry, and don't crash out. It's perfectly fine.

I just need you to keep going. Keep showing up, every single day. And you don't actually have to stay bored: I talk about what to do when you're just going through the motions in Faith and Fitness: When Your Workouts Feel Lukewarm. That's when you bring in that tool. If you're working one-on-one with me, I'll walk you through it, and we decide together what suits you best.

Month three: people start to notice

Month three is cool, because other people start to see something, and you think, “Okay, I'm not crazy.” You've been working in the dark. People didn't know you were on a new health kick, making changes, taking real action to become a better person. Then in month three they start asking, “What's changed with you? Something's different.”

You start getting feedback. Congratulations. People who love you celebrate you, and you're so happy. (At a higher level, some people won't love it. That's a win too, it just takes a different mindset.)

Around that 90-day mark, you see changes, and everything you were picturing in your mind starts to show up in real life. Those big daydreams finally land. And it shows you that you can do things like that. If you've never done that before, you become a slightly different person.

Want part two?

I could go on and on: measurements, how to beat the doubt and the fear, how to keep your momentum. Tell me if you want that video. Leave a comment on YouTube, or use the “Request a video topic” tab on this page. My goal is to make a difference in your life, so tell me what you're struggling with on your journey. I promise you'll hear back from me. Let's run it up.