In this episode Derek reveals that he has hit the wall. School holidays, Hay fever and general malaise have put a lot of pressure on most of the tasks.  To lighten things up Derek does the 10 minute HIIT workout for you live on the recording.  PROGRESSAS OF WEEK 9...... STARTING WEIGHT: 127KG CURRENT WEIGHT:124.7 Noticeable Differences: no weight change but two weeks of bad meals and a delay in the workouts definitely have a psychological effect. DEREKS TASKSweek1: 16/8 fasting - Still Going well. occasional snacks at night making it tricky.  week 2: Bob's Water Bottle - easy, but big gains in keystone habit forming. Definitely now a part of my everyday habits. 2 litres a day, usuallyweek 3: Josh's instagram food diary -On holdweek 4: Philip Beattie says go shopping - preparation. make sure you go shopping and have healthy choices in the fridge for when you are hungry - Derek will shop every Sunday and Thursday specifically for healthy snack options. On hold for school holidays. week 5: Derek has added 5000steps per day to the challenge. This will be easy to achieve BUT the point is to add the routing of checking to each day AND while doing so learn what type of day increases or decreases steps. Step count is ok but the regular checking (which is the point) has not worked yet.week 6: Mike Dunbar has tasked Derek with planning and shopping for dinner on Tuesdays and Thursday. These are the days that Derek cooks exclusively for the kids and himself with plenty of time for cooking and prep, so should be a good habit changing task without too much hassle. This has been a great task, with a long way to go to get it right. The benefits in parenting are also huge and should help break some multigenerational cycles. Also on hold for school holidays. Week 7: The Challenge this week will be to do some fine tuning on the existing tasks. As I spoke about with Mike, sense of failure is a big problem, especially when falling behind in a previously successful system. There is a danger of assuming something does not work and not revisiting it ever again because of a small lapse. I plan to allocate a lot of my resources into looking at whet makes each challenge easy or difficult. Short lived or sustainable.Week 8: Dan Gregg has given me the task of doing a 10 minute HIIT challenge on Monday, Wednesday and Friday mornings. I tried one immediately he left the studio and accidentally chose an advanced one. I video'd it and posted it as an unlisted vid on youtube. SEE IT HERE He then does a beginners "mom's" one on Monday right on schedule. SEE IT HERE.  Here is a LINK to the Workout vid i used on youtube (mond into fitness) [A CASTAWAY STUDIOS PRODUCTION](http://castawaystudios.com.au/)