celebrate-small-fitness-milestones

Celebrate Small Fitness Milestones

There are many small “wins” in your fitness journey. Life is about celebrating small wins every day. Celebrate small fitness milestones! Don’t wait until you hit a huge milestone to celebrate. Long-term goals can sometimes be exhausting both mentally and physically. As you work toward your long-term goal, celebrate each small victory along the way.

Put on your runners to go for a walk – it’s the first step to 10,000 steps a day. Show up for an online or gym class – it is a fantastic beginning. Celebrate it!

Celebrate Small Nutritional Milestones

Not adding sugar to your morning coffee is another small win. Healthy dietary practices done consistently, form habits. If they become a habit for three months, one year, three years… the outcome will drastically transform your life! Pat yourself on the back!

A Large Goal May Seem Overwhelming

When you first set your healthy fitness goal, you feel a surge of excitement and motivation. You may feel overwhelmed when you realize how much work is necessary to reach that goal. Don’t become discouraged and want to give up!

Suddenly you realize that it may take months of hard work to reach your goal. However, take your large goal and break it down into small, more manageable steps.

If you want to lift weights, begin with lighter weights, and gradually add more.

If walking 10,000 steps a day is your goal, try several 10-minute jaunts each day and gradually add more. It is important to keep moving throughout the day. Even 10 minutes several times throughout the day is beneficial.

Share your achievement with a friend.

Follow a Plan

Define your healthy fitness goals bit by bit. This ultimately helps you achieve success. Keep things simple. Little wins help you in the long run. Don’t stress over small details as you begin. Consistency makes it easy to maintain and build on your momentum.

Incredible change happens to you when you are consistent. Occasionally days will not go as you have planned. That is alright! Begin again the next time and keep going.

Try to make everyday count and make each day a better one than yesterday. It is those daily, small changes that count. If every day you make small changes in your health routine, it all adds up to a healthier you!

Your life does not get better by chance, it gets better by change.

Celebrate Small Fitness Milestones

Develop a Morning Routine

You can start each day with a large glass of water. Meditate or do an exercise routine. This adds up to a clear mind and an energetic body. Some will say, making your bed is a good start to a fantastic day. A morning routine helps you reach your larger goals. A daily routine can keep you motivated. Marking each day’s activity on a calendar can help keep you accountable.

Don’t be a Couch Potato!

Get off the couch or away from the TV and try moving. A five-minute workout is a win! Run in place, lift weights, choose your favorite exercise. Do this several times a day and it all adds up. You don’t have to like going to the gym. New research says it is just as important to move a few minutes every hour, than it is to have a long workout. You should learn to cheer yourself on as you make daily progress.



NEAT Exercise

NEAT exercise stands for non-exercise activity thermogenesis. It means that you burn calories even when you are not planning exercise. Just going about your daily routine keeps you active. The more active you are, the more benefits you reap. Obesity, heart disease, joint and muscle problems occur when you sit for long periods of time. Your body was built to move. Make it happy! Under-the-desk elliptical machines keep you moving when you must work at a desk.

In a Hurry? Grab a Whole Food!

A piece of fruit or a hard-boiled egg are healthy alternatives to processed foods. Eighty percent of your weight is because of your diet. The other twenty percent depends on your activity. Unprocessed, clean, whole foods are the best energy source for your body. Eating a healthy diet is something to applaud!

grab a whole food when you are pressed for time -an-apple

An Apple

An apple is a quick piece of fruit to grab as you are running out the door to your next appointment. For years we have heard that “an apple a day keeps the doctor away”, but what makes apples so healthy? Fresh apples have pectin and they are also a good source of fiber.

They are a rich source of antioxidants that protect your cells from free radicals. Free radicals are harmful molecules that contribute to the development of chronic diseases like heart disease and cancer.

Many of these benefits are in the skin of the apple, so peeling it is not necessary.  Choosing healthy food is a small win that will help you stick to your fitness goal.

A Handful of Grapes or Cherries

Packed with flavor and healthy antioxidants, grapes and cherries are a healthy choice. They are great for your overall health and easy to grab you as you rush out the door.


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Celebrate Each Win, No Matter How Small

Behavior scientist BJ Fogg, PhD., in his book, Tiny Habits, discusses why it is so important to celebrate small wins as you pursue a goal. These feel-good emotions are important as they power us on to achieve our goals. The journey may take a while, but each celebration will encourage us forward.

Something as simple as a smile to yourself in the mirror is a celebration. You can tell a friend or partner of your success. Give yourself a literal or figurative “pat on the back”. Verbally give yourself a word of encouragement or keep a record on your calendar as you reach a milestone or do each workout.   

Celebrate Small Fitness Milestones:  Little Wins Along the Way

We all need encouragement in pursuing our dreams. Celebrate each act of kindness you do to achieve a fit and healthy body.

Remember, that the only way to fail, is to quit! So be your own cheerleader as you reach toward a fit and healthy body.

Begin today to make a flourishing finale!


Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or another qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.

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