Trouble sticking with exercise and diet? Maybe you should think small.

You've decided it's time to get healthy, so you join a gym and start your new diet. You start off strong. You're at the gym every day for an hour or more. You get rid of all of the soda, chips, and cookies, and fill your refrigerator with kale, carrots, and avocados. You're rockin' it for a week or two, but then you start to skip days at the gym and cheat by eating fries and taking sips of soda from your kids' Happy Meal. Soon you haven't made it to the gym in a few months, and your kale has wilted in the refrigerator. What happened?

You tried to do too much too fast.

I have found that when we try to make sweeping changes to our diet and our movement, our brains freak out. All of a sudden those foods we deemed "forbidden" look even more delish and we say "Eff it!" 

Instead of trying to change all of your habits at once, try thinking small. Take this new healthy lifestyle change in bite sized pieces. Ask yourself, "Can I make one small change in my diet?" It could be adding vegetables with every meal, or maybe just taking out one can of soda each day and replacing it with water. Work on your success with the one change for a week or two, then try another small change for another week or two.

When it comes to exercise, we don't need to be in the gym or on the treadmill for an hour. We can get a quick 10 to 20 minutes in each day, or, on some days, twice in a day. Because you are taking your exercise in bite sized pieces, you'll make that intensity count. If you walk, walk at a brisk pace until you are out of breath, then walk at a slower pace until you catch your breath, then increase the pace again. If you are doing resistance training, don't rest in between sets. Go from one exercise into the next. For example, do 30 seconds of squats, then go right into 30 seconds of push-ups. 

Doing shorter workouts with more intensity not only saves you time, but it can also help you burn more calories at rest. The reason is that your body will require more energy to repair itself, and that energy requires burning calories. That's a win/win, if you ask me! 

If you need help sticking to your exercise and diet plan, come join us at StrongGirl Revolution! We provide the guidance and support to make you stronger, healthier, help you move better. We are also rolling out a new nutrition and accountability program! It's all about working with YOU to so you can become a better version of yourself. Feel free to contact me at if you have any questions about our program.

;) Nancy


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