Welcome to the 22-Day Excuse Buster Challenges.

Each year do you struggle to find the time, energy or motivation to exercise, eat well and take care of yourself? That’s about to change.

 

The 22-day Excuse Buster Challenges are here to bust the excuses and obstacles that get in your way of feeling how you want to feel, looking the way you want to look and living the life you want to live in 2019. Get ready because each month you are about to experience the workouts, recipes and wellness hacks that work in your REAL WORLD. The one where it can be really hard some days to find the time, energy or motivation to give back to YOU. So no matter what, you keep actively moving - one of the most important things you can do for your body, brain, energy, confidence, longevity, mental health and so much more.

I'm your host, Lizzy Williamson. I’m a Personal Trainer, Integrative Nutrition Health Coach and Author of Two Minute Moves. A decade ago I experienced postnatal depression and my journey out of rock bottom led me to a new, powerful mindset and practise when it comes to exercise. What I discovered was that it didn’t matter if I couldn’t find an hour to get to the gym or go for a jog. I found a way to exercise even when I couldn’t leave the house, was totally sleep deprived or when it was the last thing I felt like doing. The little moments I took in my day that these challenges will get you in the habit of doing, were game-changing and for me, life-saving.

With these challenges, I am so excited to help you take care of someone who I imagine dedicates a lot of her time taking care of others. That’s YOU!

Has the time come to reset, stop the excuses, break some habits and get your precious body moving more?  

Your first 22-day challenge to kickstart the year begins February 4th, 2019 for 22-days.

 Here's how I’m going to have you feeling amazing.

I’ve been feeling really bad about myself, so took your advice on board and got rid of my all or nothing attitude. I’ve been doing simple crunches, squat jumps and push ups when I can around the house and am feeling so much better. I really didn’t think a few mins here and there would make a difference but I was wrong.
— Amelia
 
2-minute-home-workouts

As seen on the Today Show, Good Morning America and Studio 10, the Two Minute Moves workouts might be little but they add up to make a big difference. Each week your Workout Plan will include 5 x 2-Minute Workouts to do each day or to schedule in your week as you choose. These Workout Plans are designed to get results in your Strength, Cardio, Flexibility, Fitness, Tummy, Thighs, Arms, Buttocks, Hormones, Mood and Mental Health. 

These easy-to-follow 2-minute workouts will be available on video and audio plus you’ll find them in a printed version in Two Minute Moves the book - which you’ll recieve when you SUBSCRIBE to the challenges.

There's no getting bored or overwhelmed with exercise on your 22-Day Challenges and no need to search through YouTube to find what you're looking for. Easily access your workouts on a private webpage and YouTube Playlist.

Plus, you have the option of setting additional exercise goals - eg. daily walks - that you’ll be accountable to me to make happen.

Now I can see how I can fit in some movement here and there every morning, day and night, I can see it making a massive difference to how I feel... and my jeans today were definitely looser than they have been for a while. I have even started ensuring I use the stand up desks at work.
— Jennifer
Loving all this so much! Have had a tricky week with a few emotional knock-downs - but i did your punching exercise just now and I already feel stronger!
— Bianca
Managing to fit moves in throughout the day, even though my co-workers laugh at me! It’s so easy to do a couple of moves while on the phone, or at the bus stop in the morning or at night.
— Kate
Your daily emails are a lifeline!
Thankyou! Walking and lots of 2 minute moves during the day. I can’t believe I already a difference in my body and mind set.
— Heather
I also wanted to let you know “two minutes is better than no minutes” is my new mantra and is really changing the way I viewed exercise. (I always thought I had to go all in or it wasn’t exercise, you know have my gym gear on, best joggers on, and have to do it for at least an hour and dripping in sweat.) However now I feel I can get exercise in on even the busiest days (even if it’s 2 minutes) and don’t feel guilty that I didn’t do a proper hour workout! I have even been doing moves in the shower! 😉
— Jessica
I have been so fed up recently and can’t shake the sadness. I have just realised exercise has slipped from my life and thank you to you and one of your exercise videos I just watched I am heading out for a run and feeling much more positive already.
— Ali
I had such a light bulb moment when you said not to wait until I “found” an hour to work out. That was my mind set …All or nothing!! I have managed easily fitting in 4 moves a day plus some of your stretches yesterday too!!
— Kylie

quick-healthy-breakfast-ideas

Get in more of the good stuff and say goodbye to the not so good by adding in a simple, nourishing recipe each week. You’ll discover how to prep very tasty and nutritious breakfasts, lunches and snacks in a matter of minutes. Plus set yourself an achievable but game-changing food goal for the challenge (think vegies, mindful eating, gaining control with chocolate/alcohol/sugary drinks etc). This isn't about cutting out everything 'bad' in your diet and life. That tends to not work long-term. This part of the 22-day Challenge has been designed to bring in healthy eating and mindset habits and finally break the ones not doing you any favours. By committing to a few small changes, you will see a big difference. 

I tried thanking before we ate, with my daughter - she loved it, and started thanking everyone she had seen that day. It was beautiful, and became the beginning of a lovely conversation over dinner.
— Maryanna
Super proud today I finally steered clear of the bloody office sweets (yes despite my asking they are still there!!! So I’ve put them in a cupboard) and then today I practiced the do something else thing .. water / heel raises / vege snack etc and it worked!!!
— Felicity
I am chopping up veggies everyday this has been a game changer for me, I even cooked some broccolli one day when I was hunting for snacks... unheard of!!
— Michele
I’ve started moving again. Added swimming back into my routine and I’m eating slower. Breathe and Chew really resonated with me. I’ve dropped 3 kilos and feel so much better about myself.

Two-Minute-Moves-Excuse-Buster-22-day-Challenge

Each week of the Excuse Buster Challenge, join me for a group coaching session either live or watch/listen to the recording. On the call you’ll be checking in with your goals to keep you accountable and on track. Plus we’ll dig a bit deeper on how to bust through anything that is getting in your way.

You’ll have the opportunity to ASK YOUR QUESTIONS or send in your questions/thoughts prior. Even if you are simply an observer for the coaching sessions, you'll be sure to get some tips, tools and inspiration to apply to your own life. You can learn a lot of hearing someone else's story. Plus it brings us Two Minute Movers closer together as a supportive community. Hear the struggles and success stories of other Two Minute Movers to be inspired, get ideas and remind you that you are not alone. 

There’s no doubt about it, when someone is checking in on you it helps keep you motivated and committed to achieving your goals. Like the sound of having a cheerleader spurring you on? Well I've got my pom-poms ready! 

I spoke with the lovely Lizzy this morning for the first time and straight away it was like talking to a friend. She was so positive and encouraging with my fitness goals and was ready to give me lots of tips to help me achieve them. I can’t wait for the 22 day challenge!
— Rita
Speaking with Lizzy was fun and great for my accountability which is what I need in this 22 day challenge! Feeling very excited to kick my chocolate snacking habit!
— Michele

Subscribe Now to 2019’s 10 Challenges to recieve your special bonuses:

Subscribe to the 22-day Excuse Buster Challenges for only $32 a month. That's less than $2 a day.  These special bonus offers end midnight 27th January (Sydney time).

  • A FREE COPY OF TWO MINUTE MOVES, THE BOOK.*

  • A BONUS 20-MINUTE COACHING CALL 1-ON-1 WITH LIZZY.

Was a little nervous for a one on one chat but Lizzy made me feel so comfortable and so easy to talk with. Feeling motivated with some great ideas for my week ahead :)
— Mel

In this bonus call we’ll get in to the nitty gritty of what's getting in your way, what it is you're wanting to achieve, how to make sure you get the results you want plus set some personalised goals for you to track and work towards.  

These calls are first in best dressed and extremely limited so get in fast!

*Already got Two Minute Moves the book? We’ll send it as a gift to someone for you instead.

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Two-Minute Moves-Book

Your Challenges for 2019

February 'NEW YEAR KICKSTART' Challenge

Kickstart your year by discovering the secrets to MOTIVATION and how to keep it up. Develop the habits that will keep you moving your precious body throughout 2019 no matter what.

STARTS FEBRUARY 4TH, 2019

RESULT = MOTIVATION

March: 'I DON'T HAVE TIME' Excuse Busted

Think you have no time to exercise? This challenge is going to bust that excuse forever! Plus discover how to prep delicious, healthy breakfasts in only 2-minutes.

STARTS MARCH 1ST, 2019

RESULT = NEW MINDSET

I realised I didn’t have to be perfect, there was no right time to exercise, there was no perfect exercise, but so long as I moved each day whether it was walking every morning as I have always enjoyed doing, or simply doing 10 squats, 10 there, and being consistent, that this would help my mind and also my body be better and stronger everyday!
I had to work tonight, instead of sitting down I am standing at my kitchen bench working on my laptop with music playing, dancing and two minute moving as much as I can. Sure beats being sedentary. Thanks for the inspiration.
— Callie
April: 'I'M TOO TIRED' Excuse Busted

Exercise doesn’t always have to be a hard-core, high-intensity activity. Discover the workouts that will seem a whole lot more possible when you’re feeling exhausted. Plus the moves, meditations and food that will bring more energy in to your day to replace the third cup of coffee, chocolate or whatever sugary snack that is keeping you going.

STARTS APRIL 1ST, 2019

RESULT = ENERGY

May: 'I DON'T LIKE EXERCISE' Excuse Busted

A big speciality of mine is getting extreme exercise haters to fall in love with exercise. Discover how exercise doesn’t have to be a chore and can even be something that puts a smile on your face. This is 22-days of having some fun. Something I know many of us could do with a bit more of.

STARTS MAY 1ST, 2019

RESULT = LOVE EXERCISE

I paced the hall while talking to a friend on the phone, did a few push ups at the kitchen bench while waiting for the kettle to boil and did some calf raises while brushing my teeth. I’m getting strange looks from my husband and the kids but moving is starting to become automatic which is great.
— Marg
June: 'I HAVE TO WORK' Excuse Busted

Heard the phrase, Sitting is the new smoking? This challenge is going to have you sitting less and moving more, helping you feel less stiff and tired plus get more done.

STARTS JUNE 1ST, 2019

RESULT = LONG LIST OF HEALTH BENEFITS

August: 'IT'S TOO HOT/COLD/RAINY' Excuse Busted

It’s the time of year where we often let our good habits go because of the time of year. Ever let the weather get in your way of exercise? Whether it’s freezing cold, scorching hot or pouring with rain, this challenge is going to keep you moving so you don’t lose momentum.

STARTS AUGUST 1ST, 2019

RESULT = KEEP UP MOMENTUM

Your program is absolutely achievable and I don’t dread it. I think what I like most is that I’m appreciating my body and feel good doing it...particularly incorporating stretching!
— Alisha
September: 'I HATE MY BODY' Excuse Busted

With the right mindset, exercise has the power to boost our confidence and self-esteem. Every woman who comes to me because she hates the way she looks ends up loving and appreciating her body a whole lot more. Confidence comes from reclaiming your body, making it a priority and continually loving and cherishing it.

‘Exercise because you love your body, not because you hate it.’

STARTS SEPTEMBER 1ST, 2019

RESULT = BODY LOVE

October: 'I'M NOT IN THE MOOD' Excuse Busted

Many people come to exercise because they want to tone their thighs, lose their tummy and feel good about their body. But what they quickly find is that it also transforms the way they feel. Physical exercise can have a powerful effect on mental health and is widely considered a significant part of treatment for depression, anxiety and stress. However, often when you’re not feeling great, it can be the last thing you feel like doing. This challenge is here to make exercise a whole lot easier plus the moves to do to help the way you feel. Also learn about the foods and recipes that can boost your mood.

STARTS OCTOBER 1ST, 2019

RESULT = MENTAL HEALTH TOOLKIT

I haven’t missed a day exercising since starting Two Minute Moves. Today was the first day I haven’t started with something. By 1:30pm I was in a rage. The kids weren’t napping, dishes weren’t done, crap everywhere, I was exhausted etc etc. I dropped everything and did the anger buster moves. Wow. It’s a cliche, but the rage has gone. I feel energised and calm. This parenting gig is hard. You’ve just made it so much easier!
— Caitlin
November: 'Too much on with my family/social life' Excuse Busted

Don’t let the busyness of kids, friends and family life stop you from doing one of the most vital things for your physical and mental health. Learn how to make exercise a part of your family and/or social life and in the process have some fun and be more present (and less cranky) with those closest to you. Banish the guilt and lead by example.

STARTS NOVEMBER 1ST, 2019

December: 'I'M TOO BUSY' Excuse Busted

Watch the difference when you keep up exercise and good food habits in the craziness of the lead-up to the festive season. Discover how to manage stress, maintain your energy and not let all the fantastic work you’ve done throughout the year get forgotten.

STARTS DECEMBER 1ST, 2019

RESULT: LESS STRESS

Finding a few minutes each day is so doable, even if it’s at night after the kids are in bed.
— Emma

Is there a challenge that doesn’t suit you? By subscribing you have the option to opting out of a 22-day Challenge or you can cancel any time.

I'm so excited you're about to come on board. I know what a big deal it is to make yourself a priority. I can't wait to make it a whole lot easier for you to feel, look and live the way you want. You're going to love it.

Love Lizzy.

I can feel my strength coming back, and I can see an improvement already. I love Lizzy. I think everyone loves Lizzy. She is very real, which I truly appreciate.
— Georgia

Something getting in your way of investing in yourself?

I won’t be able to stick to it.  If you're concerned you don't have the faith in yourself that you'll be able to stick to something like this then rest assured you're not about to come on board to a program where you'll be asked to do things that are impossible to maintain and could never work around your full life for very long. Instead, you'll get the small steps and a mindset that you can hang on to for the long term. And you'll have me keeping you on track, accountable and cheering you on.

I don’t like to spend money on these things. Don't worry, I've made sure this 22-day program stays super affordable for you. Like less than $2 a day affordable. Even still, if you're anything like I was, you might be quick to invest in anything that will benefit your loved one’s health and happiness but you find it hard to do it for yourself. That was certainly me until I had post-natal depression and the best thing I did was to change my attitude of putting everyone and everything else first and instead remember to put my own 'oxygen mask' on before assisting others. 

Take a moment to picture yourself waking up at the end of this year after having done something positive for your physical and mental health every single day each month. What will those changes mean to you? How will others benefit if you are your fittest, healthiest, happiest self?  

I’m worried I’ll get overwhelmed. I get it. You start a challenges and all of a sudden you’ve got all extra stuff on your already very full plate, you miss a day, then another and it all feels too hard. This challenge is different. Each week you’ll recieve an email with 5 x 2 minute workouts with workout plan options plus one yummy, nutritious and time-saving recipe. These won’t take more than 2-minutes and believe me will be super easy to integrate in to your busy day.

It’s not how I used to exercise. As a Two Minute Move ‘Excuse Buster’ you will discover how to move and nourish your body every single day. To do it though we're going to be breaking some of the 'rules' you might have when it comes to exercise and self care - that it has to be a certain amount of time, location or equipment. Or perhaps that it has to look like what it used to when you were younger or before you had kids. We're going to free you from your own exercise 'police' and out of an all-or-nothing or sabotaging mindset. 

I’m not sure I’ll get the results I’m after. At first you might question how the little things we do in the program are going to get you the results that you are after. But it won't take long for you to realise that the small steps add up to make a big difference because you actually do them - and keep doing them consistently. They become a part of your life. I’ve seen it in the results I’ve gotten. And I’ve seen it in the thousands of others that are part of the Two Minute Moves movement.

If anything else is stopping you from joining then please get in touch with me HERE and we can have a chat to see if this challenge is for you.  

Or if the time has come to do something for YOU, click below.

You will never change your life until you change something you do daily. The secret to success is found in your daily routine.
— John C. Maxwell