Fred the Frog wants to lose weight and get fit so he can become a skateboarder. He realizes he needs to change his environment to support his goals. The document recommends using the "Triple D" approach: Design your environment through small adjustments; measure and track your progress with data; and reward yourself regularly to stay motivated. With the right environment, diet, exercise and positive mindset, Fred believes he can transform "from shit to fit!"

1. From
Shit
To
Fit!
Fred
the
Frog
@coachbay

2. Fred’s
Life
“I
love
Burgers!”
@coachbay

3. And…
@coachbay

4. “I
love
all
this!
Awesome!”
@coachbay

5. BUT!
@coachbay

6. “I
am
fat..”
@coachbay

7. “I
really
feel
like
sh*t”
@coachbay

8. “And
I
really
want
to
be…”
@coachbay

9. “Skater
Frog”
@coachbay

10. “No
more
SH*T,
Hme
to
be
FIT!”
@coachbay

11. BUT!
@coachbay

12. “The
environment
is
stronger
than
your
will.”
–
Buckminster
Fuller
@coachbay

13. “What
Can
I
Do?”
@coachbay

14. Triple
D!
@coachbay

15. Triple
D!
“Design,
Data,
Dough”
@coachbay

16. Design!
Create
Your
Environment
@coachbay

17. Design!
Adjust
“Park
the
car,
use
the
bike!”
@coachbay

18. Design!
Easy
Choice
“Junk
out,
Fruit
in!”
@coachbay

19. Design!
Alerts
“Remind
yourself
–
Exercise
now!”
@coachbay

20. Design!
Adjust
Easy
Choice
Alert
@coachbay

21.
“You
are
a
product
of
your
environment.
Are
the
things
around
your
helping
you
toward
success
–
or
are
they
holding
you
back?”
–
Clement
Stone
@coachbay

22. Data!
Measure,
Track
and
Learn!
@coachbay

23. Data!
Measure
“Measure
progress
daily”
@coachbay

24. Data!
Track
“Record
your
progress”
@coachbay

25. Data!
Learn
“Look
at
your
data
and
adjust”
@coachbay

26. Data!
Measure
Track
Learn
@coachbay

27.
“What
gets
measured
gets
done.”
–
Peter
Drucker
@coachbay

28. Dough!
Reward
Your
Progress
(Regularly)
@coachbay

29. Dough!
What
rewards
do
you
want?
@coachbay

30. Dough!
A
Swim?
@coachbay

31. Dough!
A
VacaHon?
@coachbay

32. Dough!
A
Skateboard?
@coachbay

33. Dough!
A
Swim?
A
VacaHon?
A
Skateboard?
@coachbay

34.
“You
get
what
you
reward.
Be
clear
about
what
you
want
to
get
and
systemaBcally
reward
it.”
–
Bob
Nelson
@coachbay

35. How
To
Change
The
Environment?
Triple
D!
“Design,
Data,
Dough”
@coachbay

36. Triple
D!
Design
Data
Dough
“Create”
“Measure”
“Reward”
@coachbay

37. One
More
Thing…
@coachbay

38. Have
FUN!
“People
rarely
succeed
unless
they
have
fun
in
what
they
are
doing.”
-­‐
Dale
Carnegie
@coachbay

39. From
Shit
To
Fit!
From
Burger
Frog
to
Skater
Frog!
@coachbay

40. Thank
You!
Like
It?
Share
It!
@coachbay

41. “You
are
given
the
unlimited
right
to
this
document
and
to
distribute
it
electronically
(via
email,
your
website
or
any
other
means).
You
can
print
out
pages
and
put
them
in
your
favorite
coffee
shop’s
window
or
your
doctor’s
waiHng
room.
You
can
transcribe
the
author’s
words
on
the
sidewalk,
or
you
can
hand
out
copies
to
everyone
you
meet.
You
may
not
alter
this
document
in
anyway,
though,
and
you
may
not
charge
for
it.”
www.coachbay.com
@coachbay