Transformation Secrets: How Tiny Changes Today Can Create Big Results Tomorrow

by Belinda on January 19, 2011

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Do you ever get that “all or nothing” mentality?

You know what I’m talking about. If you eat a slice of chocolate cake (and it’s not your free/cheat day), you decide the day is ruined and you go on to eat several more goodies. And then since your nutrition isn’t up to par, you figure you might as well just skip the gym, too.

Sometimes you go off track for 24 hours and then start fresh the next day. And that’s ok. We all have those days where we truly don’t feel like sticking to our fitness routines and healthy diets. If this happens once in a while, then it’s really no big deal. Call it a “free day” and start anew the next day.

But sometimes one “free” day turns into multiple days. You start rationalizing, telling yourself things like, “Well as long as I’ve been off track for three days, I might as well take the rest of the week off.” Or you say, “One piece of pie won’t hurt” or “skipping the gym just this once won’t hurt.” Except eating pie and skipping the gym soon become the norm rather than the exception.

Listen, you don’t have to go all or nothing in order to create positive results. Indeed, the “all or nothing” mentality is one of the biggest reasons people can’t get going with a new fitness program, perhaps because they think they need to go from couch potato to super athlete in a matter of hours. But that’s just not true.

If you’re feeling a little hesitant to start a new program or continue with your existing one, then here’s what I suggest you do…

First, pick a goal. You’ll want to choose a long-term fitness goal (like what you hope to accomplish in the next year), but then you should break it down into smaller “milestone goals.” For example, what’s your six-week goal? What do you want to look or feel like in three months… six months… nine months?

Your next step is to start making small changes – starting today – that will create the results you need to achieve your short and long-term goals. You don’t need to make a drastic lifestyle change overnight. You don’t need to be perfect. You just need to take steps towards your goal by incorporating new changes and good habits every week.

For example:

Commit to making better nutrition choices.

Little things add up, such as:

• Replace those sugary sodas with coffee, tea or water. (TIP: If you have a bad soda habit, do it gradually over the course of a week or more.)

• Replace that nightly dessert with fresh fruit.

• Bring your lunch and snacks to work so that you’re not forced to make bad choices such as vending-machine foods or fatty fast food.

• Likewise, cook ahead – create meals at least a week ahead of time, so that you always have healthy foods available.

Incorporate more cardio.

You can slowly increase the number of days you do cardio as well as the duration of each session. But there are small things you can do every day to boost your cardio health, including:

• Focus on adding intensity to each cardio (and weight lifting!) session.

• Don’t choose the closest park to the shops! Walk a little more.

• Take the stairs rather than the elevator. Do that everyday and watch out!

• Play tag with the kids – get out of breath.

• Wear a pedometer to count your steps. Then challenge yourself every day to beat yesterday’s number of steps.

The above tips are just a few examples – but there are virtually endless ways that you can make small everyday changes in your life that will add up to great results. Here’s to a great year!

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