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A Tiny Bit Better Each Week: New Year’s Success

Jan 04, 2015 08:17PM ● By Jennifer Neys

By Tonya Amos, Aspire Pilates Center

New Year’s resolutions are upon us. We have great hopes and excitement for making big changes in our lives. Unfortunately, dreams can be difficult to manifest if we set fast and furious goals without adjusting our daily lives to actually achieve these goals. Instead, try being “A Tiny Bit Better Each Week.” By moving slowly and steady (think tortoise, not hare), you will have time to actually integrate new behaviors into your busy, responsibility-filled lifestyle. By the end of the year, all the tiny bits will add up to equal a huge shift.

Do some simple math to divide your goals into pieces. Is your goal to lose twenty pounds?  A half-pound weight loss a week will put you over the top by the end of the year. Need to eat more vegetables? Adding an extra bite of vegetables to your plate each week brings fifty-two more weekly bites of vegetables into your diet by December 31. Need to get more exercise? Adding a minute of extra movement a day gets you seven more minutes your first week. Two minutes a day of activity during your second week lands you fourteen minutes, while three minutes a day the third week brings in twenty-one minutes of healthy activity. Keep up this progression and by the end of the year you'll have added six hours a week of exercise.  

Moving toward new goals slowly and thoughtfully gives you time to integrate these small changes into your life. By gradually adding them in, these shifts will be sustainable for the long term. By the end of the year, a mindful approach will help you achieve huge and lasting shifts from where you are at this moment. Here’s to 2015 being the year to achieve your health and fitness dreams!


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