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By Meg Walker


5 MAY 2023

4 MEGNOTES - Personal thoughts that I would like to share with you.

2 CONVERSATIONS - Discussions that have inspired me this week.

3 RESOURCES - 1 quote, 1 resource and 1 idea to help you grow.

1 QUESTION - How would YOU answer it?



1. When making future decisions, it can be tough to stay motivated and consistent over the long term. Trust me, I've been there too! It's easy to get excited by a new fitness routine or diet, but sticking with it long term can be a challenge. It can be hard to imagine yourself as someone who can make such big changes. But you can do it, and I'm here to help!


2. Something that's helped me and my clients stay focused is allowing ourselves to admit and visualise our dreams. It's the first step to creating a solid plan of action. Don't be afraid to dream big! Picture where you want to be in a year or more and hold that vision in your mind. It can be the beacon of light that keeps you motivated on even the toughest days.


3. Journaling is one of my favorite tools for creating a clear and detailed vision of my future self. It's a great way to get all those ideas out of your head and onto paper, so you can see them more clearly. Visualise your future self and write out the steps you need to take to get there. And don't forget to include the challenges you might face along the way, as well as the ways you plan to overcome them.


4. To make your goals more tangible, be specific and detailed in your writing. Don't just write down your goal weight or fitness level - focus on the habits and behaviours that will get you there. Imagine how you'll feel when you achieve your goals and write it down in detail. Write it as if its inevitable.


The Formative Formation newsletter will help you level up your health and fitness one email at a time. Every Friday, I will share my 4-2-3-1 line up of thoughts, quotes, conversations and resources on all things fitness and mindset.

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THE MEG METHOD:  Achieving Your Fitness Dreams with a Future Letter To Yourself

In this episode of the Meg Method Podcast, join me as I share a powerful journaling exercise that can help you set long-term and sustainable goals for your fitness journey. Discover how to create a vision for your future self and stay motivated on your fitness journey. With this exercise, you'll be able to visualise your long-term goals, create a plan of action, and stay focused on the bigger picture for lasting results. 

If you haven’t listened yet, please listen on Spotify or Apple Podcasts. You can also watch on Youtube.


SHANKAR VEDANTAM: You Don’t Actually Know What Your Future Self Wants

"You are constantly becoming a new person," says journalist Shankar Vendantam. In this thoughtful Ted Talk, Shankar shares an interesting argument that we don't always know what our future self wants. However, he suggests that we can bridge that gap by becoming the architect of our future self. His three main tips are to be curious, practice humility and be brave.


If you haven’t watched this TED TALK yet, watch here.



"Your present circumstances don't determine where you can go; they merely determine where you start." - Nido Qubein

Nido Qubein's quote speaks to the idea that our current circumstances don't have to define our future. We have the power to change and grow, but it takes intentional action to get there. One effective way to do this is through journaling and writing down your future fitness goals. When we write down our goals, it becomes easier to visualise and create a tangible plan of action. We can break down the larger, long-term goal into smaller, manageable steps, and track our progress along the way. By doing this, we can better focus on what we want to achieve and create a roadmap to get there.


Write a Letter to the Future by FUTUREME.ORG

When trying to help visualise my future, sometimes I write a letter to my future self. I write to myself as if I am already the person I want to be. I write my pride for that person. I commend my commitment. I show empathy towards myself for the things that inevitably went wrong. I recognise my determination to overcome challenges. This powerful exercise helps me visualise where I want to be in a year and what steps I need to take to get there.


There are many ways to do this exercise, but I recommend using the website This website allows you to write a letter to your future self and choose a date to have it sent back to you. So, you can set it to arrive in a year and reflect on the progress you've made towards your goals.


Don't get blindsided by immediate rewards. Step back and see the bigger picture.

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“What is one thing you would like to welcome into your future?”

(It's important to understand and own your needs. Why not use this week's big question as a journal prompt to call in at least one thing you would like to welcome). 
Want to share your discoveries? Send me a DM on Instagram @themegmethod or email me.
If you don't ask, the answer is always no.


Want to pass on this week's The Formative Formation via message, email or social media? Just copy and paste the link below:

Don't leave your future in the hands of prediction. Craft the future you want instead!


Press the blue button bellow to start building the future you want!


1. If you're wanting to improve your health this year, I have coached thousand’s of people to improve their fitness, breathwork and mindset through both 1-1 or group coaching:


  • 1-1 Coaching: An opportunity to work closely with me through live Masterclass sessions or bespoke monthly training plans. Whether your goal is around fitness, nutrition, mindset and/or breathwork, I can help you create lasting change (and I’ll prove to you that you can still enjoy life while doing so).

  • Connective Collective: This is an incredible community space where you can share your wins and struggles with people on a similar journey to you. You also have direct access to me, incredible resources and my exclusive live Breathwork and Meditation sessions.

 2. Fitness, health and mindset coaching advice via my two podcasts:

  • THE MEG METHOD Podcast: A podcast that provides you with actionable advice and tools on how to create a foundation for better health. Available to watch on Youtube or listen on SpotifyApple Podcasts or via your favourite podcast platform.

  • My Kind of People Podcast: Learn from some of the most incredible minds on the planet. Each episode, I speak with leaders and community members from across the world who all share a passion for positive change. Available to watch on Youtube or listen on Spotify, Apple Podcasts or via your favourite podcast platform.

Be kind. Breathe deep. Speak soon.

Big love, Meg x

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