{"id":2653,"date":"2019-01-29T09:30:12","date_gmt":"2019-01-29T15:30:12","guid":{"rendered":"https:\/\/neverdonewithfun.com\/staging\/5228\/?p=2653"},"modified":"2019-01-28T06:42:19","modified_gmt":"2019-01-28T12:42:19","slug":"small-steps-for-big-change","status":"publish","type":"post","link":"https:\/\/neverdonewithfun.com\/staging\/5228\/2019\/01\/29\/small-steps-for-big-change\/","title":{"rendered":"Small Steps for Big Change"},"content":{"rendered":"\n
\"Small<\/a><\/figure><\/div>\n\n\n\n

This post is part of a partnership with FIT4MOM DuPage County<\/a>. All opinions are my own.<\/em><\/p>\n\n\n\n

I am heading into Week 4 of FIT4MOM Body Back \u2026 which is when the hard work really starts. The program isn\u2019t new anymore; motivation lags; temptations continue.<\/p>\n\n\n\n

Especially on the weekends. This past weekend was filled with plans that went off-track. Between a lunch date, dinner date, brunch playdate and birthday party, there were a lot of opportunities for less-healthy choices.<\/p>\n\n\n\n

In Body Back, we learn \u201cBetter, not best.\u201d When you can\u2019t make the best choice, make a better one instead. That was the goal I aimed for this weekend, and I wasn\u2019t perfect but I\u2019m proud of the choices I made.<\/p>\n\n\n\n

A truly healthy lifestyle is all about practice. Keep\npracticing the things that are hard. Keep making the better choices. You don\u2019t\nhave to be perfect every single day: It\u2019s the small steps that add up to the\nbig results.<\/p>\n\n\n\n

\"Small<\/a><\/figure>\n\n\n\n

Let me tell you a story about a friend of mine, who I saw\nrecently for the first time in a year. (He\u2019s a work colleague and we see each\nother at an annual conference.)<\/p>\n\n\n\n

Now the thing about this gentleman that\u2019s important to this story is he\u2019s overweight. Tremendously overweight. Visualize a size 5XL t-shirt I make specially for him.<\/p>\n\n\n\n

So when I saw him and he asked me, \u201cNotice anything\ndifferent about me?\u201d, I didn\u2019t know what to say. I didn\u2019t notice anything\ndifferent about him. And when he beamingly told me, \u201cI\u2019ve lost 11 pounds!!\u201d,\nI\u2019m embarrassed to admit I judged him.<\/p>\n\n\n\n

11 pounds? You can\u2019t\neven tell. <\/em><\/p>\n\n\n\n

Yes, instead of celebrating his not-insignificant accomplishment, I judged him \u2013 and I feel ashamed to this day because what he told me next has stuck with me and keeps me<\/em><\/strong> motivated to keep putting one foot in front of the other through the ups and downs of my own fitness journey.<\/p>\n\n\n\n

\"Small<\/a><\/figure>\n\n\n\n

\u201cHere\u2019s what I did,\u201d he told me. \u201cEvery single day, I would\ngo through the Chick-Fil-A drive-thru and get a gallon of sweet tea and drink\nthat gallon in a day. So I cut back to half a gallon each day and I\u2019ve lost 11\npounds!\u201d He smiled at me proudly.<\/p>\n\n\n\n

You can judge him like I did: A gallon of sweet tea every day?! Appalling. No wonder he looks like\nthat.<\/em><\/p>\n\n\n\n

Or you can recognize the basic truth: He has made no\nother changes<\/em><\/strong> in his life (no diet, no exercise) other than reducing\nhis daily consumption of a sugar-bomb beverage and he\u2019s lost 11\npounds<\/em><\/strong>. He\u2019s making the better-not-best choice each day \u2026 and it\u2019s\nworking.<\/p>\n\n\n\n

Small changes add up to big results. Small steps make a big\ngoal achievable. Never underestimate the power of those small steps. <\/p>\n\n\n\n

\"Small<\/a><\/figure>\n\n\n\n

So with the sweet tea revelation in mind, I\u2019ll focus on the small things I can do every day, regardless of how my plans unfold or go awry on a particular day or weekend. <\/p>\n\n\n\n

Little Healthy Habits\nThat Have a Big Impact on My Wellness<\/strong><\/h4>\n\n\n\n

If you\u2019re looking to make a change in your health and\nfitness, start small and build on your momentum. Here are a few of the little\nthings I\u2019ve implemented daily that add up to a greater impact:<\/p>\n\n\n\n

  1. Eliminate sugary beverages.<\/strong> Whether you were drinking a gallon of sweet tea or a can of Coke each day, these are empty calories and chemicals your body doesn\u2019t need. If you need a caffeine fix, I\u2019m with you: Drink coffee or tea (black or with a little bit of milk). If you need a treat, try sparking water, maybe with a splash of juice if you crave a little extra sweetness. But flood your body with primarily water and the benefits will be undeniable.<\/li>
  2. Take the stairs and get your steps in everywhere you can.<\/strong> As you go through your day, focus on ways you can get extra steps: Park a little farther away, take an extra lap around the grocery store, or get up frequently at the office for coffee or water breaks. (If you\u2019re drinking as much water as I am, you might get your steps in going back and forth to the bathroom.) If you have the option (and your destination isn\u2019t 20 stories up), take the stairs whenever they are available. I walk up and down a flight of stairs every day at work, sometimes multiple times in the day. It\u2019s faster than the elevator and it\u2019s one easy way to get a few more steps in. <\/li>
  3. Stop eating after dinner.<\/strong> Period.<\/strong> This is the first Body Back session that I\u2019ve committed to closing my kitchen after dinner and not going back for an after-dinner snack, even a healthy one. It\u2019s not as hard as I thought, if I\u2019ve eaten well throughout the day and have a satisfying, nutritious dinner. When the snack attack hits, I\u2019ll pour myself Lacroix, brush my teeth or chew sugar-free gum \u2013 but I won\u2019t go back into the kitchen to forage for a handful of nuts that quickly turns into a 4-handful binge.<\/li>
  4. Pack a whole day\u2019s worth of food the night before.<\/strong> As a working mom, this strategy is a necessity Monday through Friday: I pack a full lunch, plus two snacks to eat during the day at the office. Bringing my own food means less temptation with random office goodies. But I\u2019ve also started packing my \u201clunch\u201d on the weekend: Having the snacks and meals portioned out and ready to go on Saturday and Sunday make it a lot easier to grab for what I intended to eat, rather than the Teddy Grahams my kids snack on. This was a weakness in prior sessions that I\u2019m focusing on correcting, and being diligent with packing and prepping is making a difference.<\/li>
  5. Conceptualize exercise as integrated into your day.<\/strong> Most days, I schedule and make time for a workout outside the house because I\u2019ve learned this is what works for me to make sure I get it in. But there are many days where fitting in a full workout just can\u2019t happen, because so many other things in the household need to happen. On these days. I focus on functional fitness wherever it fits: a quick walk on my lunch hour; a trip to the park with the kids; 10 minutes of core or 20 minutes of yoga before bed. Sometimes I\u2019ll add in a minute or two of planks or wall sits for something extra. But break the mindset that a workout must be for 30 minutes or 1 hour and you\u2019ll find freedom in the flexibility.<\/li>
  6. Prioritize self-care. <\/strong>I used to use self-care only as a reward: I\u2019d treat myself to a pedicure or a massage at the end of a Body Back session to celebrate my accomplishments. And while there\u2019s absolutely nothing wrong with self-care rewards \u2013 in fact, I encourage rewards of all kinds \u2013 self-care shouldn\u2019t be limited to big \u201cevents\u201d like a spa day. Make self-care part of your daily routine, whether that means finding time to read or soak in the bath or go to a yoga class or just breathe in silence alone. The head space you gain by making yourself and your wellness a priority gives you more energy to pursue your fitness goals.<\/li><\/ol>\n\n\n\n
    \"Small<\/a><\/figure>\n\n\n\n

    Each session of Body Back, I find at least one new healthy\nhabit that\u2019s a game changer for my wellness. I\u2019ll be adding to my list, along\nwith more tips and inspiration, over the remaining weeks. Keep following my\nBody Back Transformation journey here and on Instagram<\/a> for\nmore!<\/p>\n\n\n\n

    \"XOXO<\/figure>\n\n\n\n

    Interested in FIT4MOM fitness? <\/em>Try a class<\/em><\/a> \u2013 your first one is always free.<\/em><\/p>\n\n\n\n

    \"Small<\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"

    This post is part of a partnership with FIT4MOM DuPage County. All opinions are my own. I am heading into Week 4 of FIT4MOM Body Back \u2026 which is when the hard work really starts. The program isn\u2019t new anymore; motivation lags; temptations continue. Especially on the weekends. This past weekend was filled with plans … <\/p>\n","protected":false},"author":1,"featured_media":2657,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5],"tags":[9,12,8,10,142,312],"class_list":["post-2653","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nourish","tag-body-back","tag-exercise","tag-fit4mom","tag-fitness","tag-fitness-journey","tag-healthy-lifestyle","latest_post"],"yoast_head":"\nSmall Steps for Big Change | #NeverDoneWithFun<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/neverdonewithfun.com\/staging\/5228\/2019\/01\/29\/small-steps-for-big-change\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Small Steps for Big Change | #NeverDoneWithFun\" \/>\n<meta property=\"og:description\" content=\"This post is part of a partnership with FIT4MOM DuPage County. 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