If we make a very tiny change to something, in most cases it’s unnoticeable. Now if we build off those small changes in the right way, over time, the change is VERY noticeable.
That is one of my favorite ways to build strong habits over time with the people I work with. If we can make a change that doesn’t feel like a big change then we should be able to hit It out of the park.
Now once that small change is a habit we no longer have to think about doing It. So from there, once the habit is formed, we can move onto the next small change, and the next, and the next.
The exciting part is looking back after months or years of doing this and seeing how many things have changed over that time. In a lot of cases it’s hard to imagine that much has really changed.
Here are some of my favorite small changes I use on a regular basis:
- Drinking 8oz of water before anything else in the morning
- Eating one meal made of only whole foods each day
- Taking a 10 minute everyday (outside or on the treadmill)
- Getting 1,000 extra steps each day for the week
- Eating your protein source first each meal
- Going to be at the same time each night for a week
- Waking up at the same time each morning for a week
- Having 3 meals each day (snacks are considered a meal)
- Sticking to a workout schedule (2, 3, 4 days/week)
- Standing for 1 minute every hour
- Eating just 1 meal “out” for a week
- Finding and sticking to one day of a different form of exercise for a minimum of 30 minutes in the week (biking, walking, swimming, yoga, boxing, tennis, basketball)
- Tracking your food for a week
- Tracking your water for a week
- Get up and move during every commercial break when watching TV
These are a few examples of what we use but can be changed depending on your situation. The best part about each one of these topics is that they can be build upon.
If you start with a 10 minute walk every day, work into a 15 minute walk everyday when you feel ready.
Another thing that you will see is that they will build off one another. If you walk everyday or pick a new activity during the week you will see your steps increase. From there you may be drinking more water and have less time to snack on unwanted things. Feeling good reinforces good behavior, the more of that good behavior we can encompass the more results we see over time.
Start small, build off that, never stop improving.
In good health,
Jeff
P.S Whenever you are ready, here are 3 ways I can help you change the way your body looks and feels…
1.) Would you be interested in testing out our program for two weeks… With no payment?
Right now you can give our program a shot for two weeks with no payment and get on the road to looking and feeling how you really want.
If you are interested in this free test, reply “TEST” to this email.
2.) Come in for a FREE body scan
We are letting you get a better idea of where your starting point is by getting a free InBody scan. This can test your body fat, muscle mass, and water levels.
If you would like a free InBody scan, reply “SCAN” to this email.
3.) Workout Programs
I have been toying with the idea of creating programs for anyone to use and follow. They would come complete with videos, descriptions, and program demos.
If you have any interest in a program such as this, reply “PROGRAM” to this email and I will get you the ideas that I have been thinking about.
