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  • Writer's pictureCoach Beth

Small Changes, Big Results

Trainers and coaches see it all the time. A new client comes in and they are on fire! We sit down with the client and start to chat about their goal, they have a huge goal and they want to accomplish it yesterday. The enthusiasm from the client is exactly what they need to accomplish a huge goal but we need to break it down, and we need to pull back on the reins just a little.

I want to lose some weight

I want to look good for my beach vacation

I want to get stronger.

I want to have more energy

I want to have better health

I dont know where to start.

I know where we can start.

A new health and wellness journey can be daunting. Where should you start when there are so many things you need to do? There are a few small steps you can take to make a big impact on your health and wellness journey.

“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness.”

The first step is to decide. Once you make the decision to make change, and do it whole heartedly, you are more likely to succeed. Write down your decision, your goal, and write down your why. Why do you want to lose some weight? Why do you want to get stronger? Your why has to be bigger than the "because" answer we give our kiddos. If you don't decide to commit to your why, giving up when things get difficult will be more likely. Giving up will put you right back where you started and then the cycle continues.

Grab a post it note, or a journal and WRITE IT DOWN! Hang your post it note on the mirror in your bathroom, write it down somewhere that you will see it everyday. Seeing your why, will give you that little push to get out the door, even when you might not feel like it. I have had some of my most rewarding days at the gym when I felt like I didn't want to go.

One small change can make a big difference.

Jumping into your wellness journey, running in with your hair on fire can be great for some and for others, it can lead to burn out. Making 1,000 changes all at one time is not always the best idea, especially if you are new to working out or making changes to your nutrition. As you start your new fitness journey, there are a few small changes you can make that will make a big impact.


You don't have to start counting macros, measuring your broccoli and drinking out of a gallon jug to measure your water. There are little steps that you can take that can make a big difference.

If you typically eat a diet of highly processed, boxed or convince foods, making a decision to add in more whole foods is a great place to start. Start by making a decision to add in one meal per day of whole foods. Over night oats for breakfast, brown bagging your lunch, finding a recipe for a dinner, which you can use for lunch the next day!!

It doesn't have to be a complete overhaul of your pantry. Once you are adding in more whole foods as part of your diet, start meal planning. Start by planning out your dinners for the week. If you have all the ingredients in the house, you won't have excuses fore eating out or running to grab a pizza. Grocery shopping online is a LIFE SAVER! Especially if you have kids! It will save you money and time! If you shop online, the temptation to walk down the cookie aisle is gone! Boom! You not only save yourself from guilt, but you also just saved $3.00 because you didn't buy the double stuffed Oreos.

Drinking More Water

Your body is about 60-70% water and it is your job to keep it hydrated! People grossly underestimate the amount of water they drink. Every cell in your body depends on water to function. Water helps rid your body of waste products, keeps your body temperature normal and lubricates your joints. Being even slightly dehydrated can lead to feeling tired, enter more coffee! You NEED WATER! A standard that we tend to see is 8x8. Eight 8 ounce glasses per day, and this is a good goal to hit but depending on your environment and activity levels, you may need more. Women should aim for about 2.7 liters and 3.7 liters for men per day. There are other ways to check your hydration levels, check the color of your urine. If the color of your urine is dark you need to increase your water intake. Your urine should be a pale, clear yellow.

If drinking water is something you struggle with there are several ways to help you increase your water intake. Add fruit to your water, lemons, strawberries, cucumbers etc. If you have a pitcher add the fruit to the pitcher to infuse the flavor into the water. Use the $3.00 that you saved from not buying the Oreos because you went grocery shopping online, and put it towards a new water bottle. I love my Yeti and my Camelback water bottles. I am NEVER without my water bottle. When I got my Yeti, I found that I wasn't drinking enough water so I got a straw, boom increased water intake! If technology is your thing, you can download an app and track your water. Some people like to have a gallon water jug just to keep track of how much they have drank through out the day. Find what works best for you and drink more water!

These are just a few small changes that you can start to implement into your daily/weekly routine that can have a big impact on your health and wellness goals. Y'all know that I am going to tell you that the biggest change you can make is to add more movement to your day. Try going for a long walk, taking the stairs at work, setting a timer and walking around the office every 20-30 minutes. When you're ready to start to really increase your activity level, you know where to find me.

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