And now that I'm finished with week 4, I'm doing it all over again. I just got myself a folder and little kiss stickers. Not KISS, like the band, KISS, although if I'd been able to find those, I would prefer them...
anyway.....
In my notebook, I'm putting my daily/weekly goals. (I set mini goals for myself everyday- ex: To go an entire day without sneaking in an M&M from the breakroom. OR To run full sprint for 4 of my intervals.) I also put in my menu for the day/week. And my workout sheets for the day/week.
Every night before I go to bed, I will go over my notebook, and assess how I've done for the day, and what I'll do differently tomorrow.If I drink all of my water, I will give myself a kiss sticker. If I eat my planned menu, with no cheating...a KISS! If I hit 10s on my workouts, another kiss.
I did a similar nightly review for my first 4 weeks, and am trying to make it more fun for the next 8. Whatever it takes to keep you motivated, do it! It's rewarding to flip through the notebook and see all of your hard work on paper.
My goals are always changing. Always becoming more challenging. For ex: When I started, I set a goal of losing 10% body fat. Well, I think I'm halfway there already. So, I'm re-evaluating that goal. The awesome part of this fitness thing is that it will always be a work in progress. There is always something bigger and better to strive for.
God, I sound like Dale Carnagie. Didn't mean to turn this into a motivational speech. So, back to the question: yes, I did it, and I really believe it works!