Something I notice when coaching and chatting with people at the gym is that when they set fitness goals, they often go for big, bold changes — “I’ll train every day” or “I’m cutting out sugar completely.”
But as James Clear explains in Atomic Habits, lasting change doesn’t come from one massive action. It comes from small, consistent habits that build up over time.
When someone declares a big change, I find that 98% of the time, within 2–3 weeks they get burnt out and slip back into old habits.
The change is just too big, too fast, and unsustainable.
What I’ve found is this: the people who get stronger, move better, and feel healthier aren’t the ones chasing overnight transformation. They’re the ones who show up, even when it’s hard — who focus on small, positive habits day after day.
I often get asked: “How do you stay so fit, healthy, and lean in such a fast-paced world?” The truth? It all comes down to small, consistent habits I stick to daily or weekly.
Here are some of my small habits that make a big difference:
Start the day with 700ml of lemon water
Every morning, I start my day with 700ml of water, half a freshly squeezed lemon (or lime), and a pinch of salt. 🍋💧
This simple mix kickstarts hydration, supports digestion, and helps boost energy and focus. It’s a natural, effective way to wake up the body and helps me stay on track with my 2-litre daily water goal.
Aim for 10,000 steps most days
I usually hit this 5–6 times a week. Having a sedentary office job makes it tricky, especially during days where I have lots of meetings. I work on fitting in walks where I can, even if it’s just 5–10 minutes at a time.
Add one extra rep in the gym
I train 4–5 times a week. For every exercise, I go one rep beyond the plan. If the workout says 10 reps, I do 11. Small increases like this add up and build strength over time.
Stick to a consistent bedtime and wake-up time
Sleep is when your body repairs and grows stronger. I aim for bed by 9:30 pm and wake at 5:30 am every day — weekends included.
Swap one processed snack for whole food
These swaps help improve nutrition without feeling like a diet. My go-to snacks? Greek yoghurt or cottage cheese with berries, or Kooee Organic Beef Sticks. I focus on protein-rich snacks to stay satisfied and avoid sugar binges.
The power of small gains
In Atomic Habits, James Clear calls this the power of 1% improvements. A tiny change each day may seem like nothing at first, but it compounds over weeks, months, and years into massive results. That’s how real goals are achieved — not in one giant leap, but through small, steady steps.
How to start today
- Pick one small habit to focus on this week. (If you’re unsure where to start — try beginning your day with water!)
- Stay consistent — don’t chase perfection. If you miss a session or slip up, just get back to it the next day.
- Celebrate the small wins — they matter!
What’s one small habit that works for you? Leave a comment below — I’d love to hear it!
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