Reaching our goals is no easy feat. To create any change requires consistency, gumption, and ultimately belief in ourselves. But so often, we focus too much on the end game rather than the success along the way. It is there, in the process, where the greatness exists. That's why at PrimaFoodie we want to celebrate those small wins. They may seem more limited in size, but they add up to remarkable things.

It’s the time of year when many of us are trying to make good on big resolutions relating to health and fitness. Whether it’s a new exercise routine or a clean protocol, we come to these decisions with clear-eyed optimism and excitement. But so often—too often, really—we’re left in the dust of our aspirations. But what’s important to remember is that it’s not a lack of gumption or willpower that causes us to fall short of resolutions. It’s our approach. Big goals are achieved through small steps.

I have lived this truth over and over. When I’ve fallen out of an exercise routine, my first instinct would often be to get back on track by leaping into a long run. And then it would hit me: I wasn’t ready for a long run. What I needed was to take a walk around the block—and then to celebrate it. Because that walk would be the first step to the journey that would lead me to the long, joyful run I was envisioning and back into my routine.

If I had pushed myself into a big run, there’s a good chance I would have ended up with exhausted muscles—or worse—and that would have set me back even further. By taking the healthy micro steps that my body really needed, I could build up to a long run in a sustainable way, meaning I’d be able to run easily and often. And that’s really the goal, right? To get into a fitness rhythm where you’re getting exercise most days and you’re feeling good doing it.

So how do we practice this? By embracing all the steps, no matter their size, and celebrating the small wins. They all add up to a marathon—and by leaning into them, we enjoy the journey so much more.

3 Mindset Tips for Meeting Exercise Resolutions

1. Clear the obstacles.

All kinds of distractions and impediments can throw us off track. Clear them out of the way so there is nothing between you and your workout.

- Get things ready the night before. Fill up your water bottle, lay out your workout clothes, and have everything where it needs to be so you can get to your workout without anything slowing you down.

- Have a plan. Work with a trainer who creates custom workouts for you or try one of the many workouts available online. There’s so much out there, you don’t have to come up with your workout yourself (and enjoying the challenge with others is motivating).

- Plan for unexpected opportunities. Keep a pair of running shoes or your favorite workout equipment in your car. If you find yourself out and about with time to spare, you can sneak in some exercise outdoors. It’s a much better way to celebrate free time than hunching over your phone.

2. Trust that every minute counts.

Most of us know we should be aiming for at least 150 minutes of physical exercise a week—and that moving more often means even greater health benefits. But this can be broken up into tiny chunks. If 30 minutes a day, five days a week, feels overwhelming, try three 10-minute sessions, or even six 5-minute sessions, in a day. Research shows it’s as beneficial to your health as doing 30 minutes at once. Here are some tips:

- Try the scientific 7-minute workout. Many applaud this quick-but-intense interval method.

- Working from home? Pretend you have to “commute” to your next Zoom meeting and take a walk around the block or go up and down the stairs for a few minutes before you sign on.

- If you sit a lot during the day, take a 5-minute dance break (or squat break or push-up break) after you complete a big task.

3. Honor yourself and your wins.

Maybe you’re not up for a full-on marathon today. (If you’re just getting back to an exercise routine, you’re probably not.) So start small—literally. Tell yourself, “I’m not going to run on day one, I’m going to walk around the block.” And then acknowledge and celebrate yourself for doing just that. Even the seemingly small act of taking the stairs can result in a huge shift. Every minute and every movement counts. They are the steps that add up to your lasting fitness journey.

With love,
PrimaFoodie