Power of 1 is a great way to improve your fitness journey by taking control of your physical health. This simple approach involves making small, incremental changes to your current routine, which can add up to big results over time. We’ll explore how you can apply the Power of 1 to achieve your fitness goals.
Start where you are now
The first step in applying the Power of 1 to your exercise routine is to start where you are now. This means taking an honest assessment of your current fitness level and the types of physical activities you currently engage in. It’s important to remember that everyone’s starting point is different, and what works for one person may not work for another.
If you’re just starting out with exercise, your starting point may be a short walk around the block or a gentle yoga routine. If you’re already fairly active, you may be able to start with a more challenging workout routine. The important thing is to be honest with yourself about where you’re starting from and to choose a starting point that is realistic for you.
What does a Power of 1 increase in physical activity look like?
Once you’ve established your starting point, it’s time to think about what a Power of 1 increase in physical activity looks like. This can be achieved by focusing on one of three factors: increasing time, intensity, or repetitions of your current workout. Let’s take a look at each of these.
- Time: If you’re currently walking for 20 minutes a day, add 1 minute each day for the next 2 to 3 weeks will get you to 30 minutes within a month if you’re walking 3-5 days a week. You’ll barely notice the 50% increase in your walking time by end of month.
- Intensity: There’s only so much time in the day. At a certain point, you’ll need to shift from time of workout to intensity. Take the above walk for example. Depending on your goals, lets say you want to go from a leisurely walk to more of a power walk. Within your 30 minute walk, a Power of 1 intensity increase may be a 1 minute Power Walk. Add the Power Walks as your stamina grows within your current routine.
- Repetitions: Regularly used in Strength training, but able to use in any fitness routine. For example, maybe you’re only walking 3x a week. You can focus on increasing your walking routine to 4x a week then 5x until you reach the number of days you’d like to establish for a walking routine. Same can be done for number of sets in a strength training routine, or number of repetitions within a set.
The possibilities are endless in how you take your situation from NOW to where you want to go.
| Exercise | Time | Intensity | Repetition |
Design a plan
Set Your Foundation: What is your first goal?
Now that you know what a +1 addition in physical activity looks like, it’s time to design a plan to help you achieve your goals. Here are some tips for creating a plan that works for you:
- Be specific: Instead of simply saying you want to increase your physical activity, be specific about what you want to achieve. For example, you may want to increase the number of push-ups you can do, or you may want to be able to run a 5k.
- Start small: Remember, the Power of 1 is all about making small, incremental changes. Don’t try to change your entire routine all at once. Instead, start with a small, achievable goal and build from there.
- Set a timeline: Having a specific timeline in mind can help keep you motivated and on track. For example, you may want to increase your physical activity by 1 day each week for the next month.
- Rinse & Repeat: You hit total number of days you want to work out in the week. Awesome. Reset your goal and look at amount of time each day or the intensity level you’re wanting to achieve.
- Find accountability: Having someone to hold you accountable can be a powerful motivator who shares in your excitement for sticking to the small changes and helping you see the big results as you progress. This could be a friend, family member, or a personal trainer.
- Mix it up: Doing the same workout routine day after day can quickly become boring. Mix it up by trying new activities or adding variety to your current routine.
Sample Power of 1 Written Plan
| Goal | ||||||
| Now | Target | |||||
| Power of 1 | Time | Intensity | Repetition | |||
| Day Start/ Day Finish | ||||||
By harnessing the Power of 1 and implementing small, incremental changes into your exercise routine, you’ll witness remarkable transformations over time. Remember, progress is a personal journey, and starting where you are now sets the stage for a fulfilling and sustainable fitness lifestyle. Embrace the Power of 1, unleash your potential, and achieve the health and wellness you desire.
Your health is in your hands, and I believe in you. Share in comments your 1st Power of 1 Written Goal with 1st focus area. Your mind, body, and soul are your greatest gifts, so keep them healthy and happy. You’ve got this!
Until Next Time, Keep on Striving!
Cindy