How to Make Huge Changes in Your Life

… Start by making tiny changes in your life, one at a time.

In 2003, Sir Dave Brailsford took over the British Cycling Team. He wasn’t a professional coach, and he’d only been an amateur cyclist.

Instead of trying to rebuild the perennially weak cycling team from scratch, Brailsford implemented a business strategy called the aggregation of marginal gains. He simply tried to improve every aspect of the cyclists’ lives—training, nutrition, sleep, and equipment—by 1%.

He didn’t go out looking for new sponsors; some bike companies even refused to sell to the team because they were so bad. Instead, he first improved their seats to make them more comfortable. And he didn’t implement a radical diet change or workout regime; he simply improved each by 1% at a time. When a new tiny gain had been realised, he asked himself, “How do I improve this feature by 1% NOW?”

In 2008, the British Cycling team won 8 gold medals, 4 silver, and 2 bronze: More medals than in its entire history combined. Then Sir Bradley Wiggins and Chris Froome, two members of the team, won the Tour de France four times combined over the next decade.

Aggregating small wins WORKS – Change for the better.

You don’t need a radical new Keto diet or a “detox” (they’re fake anyway). There is no need to start jogging five miles every morning. You just need to take one tiny step at a time.

My training has taken a back seat this year with everything that has been going on and my nutrition has been far from perfect. Working from home, on my own and enduring a high level of stress has meant that my nutrition has suffered. Skipped meals or food and coffee on the go has not helped matters. I knew I needed to get my nutrition back in line for my brain’s sake … and my body’s. But I haven’t jumped right back into the Zone or counting my macros to balance out my blood sugar. I just simply started writing it down.

The reason I use MyFitnessPal app because it integrates with the other apps that we use and is easy to use. I started recording my food. Guess what? Immediately I started thinking more before each meal. I didn’t track calories or make use of the macro balancing feature. I literally just started entering my food into the app. That’s it.

Changes to being more mindful

To ease my stress levels, and to de- clutter my mind, I simply started talking. This is something that doesn’t come easy to me and probably wouldn’t have taken it on if it wasn’t for my partner, but I am so glad that I have. The simplicity of just talking to someone has been a game changer! Don’t be ashamed to reach out. 

If your diet is already solid, you can start by just doing 10 squats when you wake up in the morning. Call it a day. Tomorrow try for 11–or do 10 push-ups on top. What ever steps you make, make them simple and achievable. Start with something manageable, take it up a small level. Wake up, workout and repeat. Just move. 

This approach is mirrored throughout all of our coaching at Primal Mvmnt, our members are on their own individual journeys. We sit down with them, listen to their goals, we make a plan together, small manageable targets are set. These targets are then accomplished. New targets are set and before they know it they are in a place they thought was impossible and the happiest and healthiest they have ever been. 

I love having a coach. I just have to show up, and the coach tells me what to do. Maybe that’s your first small step: Sign up for a Free Intro and let our amazing friendly coaches tell you what you should do first. Or just do one squat and start tracking your food. After 365 days, if you improve by 1% each day, you’ll be over 30 TIMES more fit!

Here to help

Want to find out more? You can book a Free Intro where you will meet a friendly coach, build a custom plan aligned to your goals and budget to change your life for the better! Book on the button below.

Our mission is to help first! Why not check out one of our previous blogs below:

Inspiration provided by Chris Cooper at