Small changes doesn't mean small results!

Change doesn't happen by itself.

If you don’t like how you are right now you have to change what you are doing. That is a given everybody knows this.

At the same time the changes we make don't have to be monumental to make a massive difference over time.

As little as 20 minutes of exercise per day can create a change in your life.

20 minutes of exercise each day doesn't sound a lot correct? 1/3 of 1 hour of 1 day. That is 1.4% of your day. Not much really when you think about it! But do that 20 minutes of exercise a day 6 days a week for an entire year and you have added up to 104 hours of exercise.

Now we begin to see how fitness adds up over time. That small change/ investment in yourself adds up to big differences over time.

Where people start their lifestyle, change is often were people make their first mistake that dooms them to quitting and never actually changing their lives. When we have that aha moment and recognise that there needs to be a change. Often, we go out and make every change that we feel we need to make in the first week: Change the diet, Start exercising an hour a day 5-6 days a week. Motivation is high and we are keen to make that difference we crave. But our subconscious self-starts to rebel sooner rather than later because it has trouble with all the changes we have just made. Soon 6 days of exercise turns in to 4, 4 turns in to 2,  turns in to once a week and that turns in to nothing at all.

Eating healthy for every meal turns in to take away on the way home because you are starving, which turns in to a pie and a sausage roll at lunch because the lunch you packed is just not filling you up. Which turns in to back eating what you were eating when you first told yourself you needed to make a change. Sound familiar? It does to me. It was me many times over.

So, if you want to make a change DON'T put too much pressure on yourself that whatever you do has to be massive or crazy hard to make a difference. Take a longer-term approach it becomes more sustainable.

Start exercising 2- 3 times a week. Make it convenient and make it short enough so you are done and dusted in under an hour. Over time build on that as your fitness improves and you start to feel stronger and ready to do a little more.

Once you have a handle on training, this is where you can start to think about changing how you eat. Again, I generally say to people change 1 meal or beverage a day at first. For instance, going from 2 sugars in your coffee to 1 sugar. That may seem ridiculously trivial. But work it out, if you have 3 cups of coffee a day and we will say only during the week which we know for coffee drinkers is more than likely a 7 day a week thing. But for this let’s say 5 days a week. 1 level teaspoon of sugar weighs about 6 grams. So, taking out 3 teaspoons a day adds up to 18 grams per day. 18 grams x 5 = 90 grams per week, 48 weeks x 90 grams = 4,320 grams or 4.32 kg of sugar removed from your diet. Now again you can see small changes at the start add up to massive differences down the line. It might be taking out oats or Cornflakes from your breakfast to having an omelette whatever you decide to eat. Make the change small enough to not stress you out massively, but over time it begins to add up and makes a significant difference.

I hope this helps even just a little bit and may take a little pressure off you for the need to make massive changes at the outset of a lifestyle change. If you do it slowly at the start you barely even notice the difference, but over time in a matter of weeks and months you start to become fitter, healthier and stronger. And long term you have a better chance of success rather than the old school shock and awe techniques.


Exercise is a privilege, not a punishment.


Posted on August 1, 2019 .