Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
7 Feb

The Power of Gradual and Consistent

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

real life stories stories 1 2When I had just turned 18 my grandfather gave me some advice. He had lived through the Great Depression and fought in World War II and the Korean War. He managed to raise a family of five, get a bachelor’s, two masters’, and later a doctorate. He spent 40 years in the same career, and when he retired he refused to claim social security or any other government “handouts” as he called them. He also refused to take any money from the US military for his service in two wars. As he put it, he was lucky to live and not be injured and that money needed to go to those who deserved it. He had a pension from a 40 year career and his investments, but he started life on his own and alone at 14, yet managed to succeed in what he did with almost no help from anyone. He wasn’t rich when he retired, but he had plenty to live on and some to give away as well. He was also married to the same woman for almost 60 years. When my grandfather offered advice, you listened. I still remember his words clearly, “Son, you’re an adult now. You’re out of school and about to start working. People are going to tell you to do this and to do that. Listen to their words, but be careful what you apply. A lot of people’s advice is only worth half considering. My advice is simply this: be consistent and be gradual, but always do more.”

At 18 years of age I found myself with no options for going to college and only able to find part-time work earning minimum wage. One of my buddies was insistent that I immediately start saving 10% of my income. Good advice, granted, but not exactly realistic at the time. But I remembered my grandfather’s words: consistent and gradual. So I applied my friend’s advice, but in a way that was consistent and gradual. I saved 1% of all income and purposed to add an additional 1% each year until I retired. There were some months where I only took home $160 a week after taxes. But I saved $1.60. I continued this for 10 years and at age 28 I was saving 10% of my income and I’ve continued this practice. I don’t worry about inflation or if my benefits cost me more this year or if I get a raise or not. In a month I’ll be 38 and as of Jan 1, 2014 I’m saving 20% of my income. There’ve been rough spots and layoffs and medical bills and an ever growing family, but I’ve managed to adjust our income/savings by 1% each year and we never notice a loss. The only thing I noticed is that I managed to put away 19.5K last year and 20 years later I’m already seeing the benefits of compound interest.

Right about now you might be asking what this has to do with Mark’s Daily Apple? Well, in my case it took me until I was 35 to realize that “be consistent and be gradual, but always do more” applied to more than just savings. It also applies to time with family, learning, and especially physical health.

Here we are in the third week of January. Statistically speaking, this is the week where 90% of New Year’s resolutions will fail. This is the week when the gym memberships go unused and the ellipticals don’t see any use before they’re eventually covered in “things” and eventually sold at a yard sale a few years later. Ask most gyms and they’ll tell you that the third week of January is their slowest week of the year. This is true for the 24-hour, exercise-in-the-windows-with-the-world-watching gyms as well as the local CrossFit boxes. Sadly, this is failure week for the vast majority of people that want change in their physical well-being. And the reason why is simple: most people bit off more than they could handle. They weren’t consistent and gradual. They were full of gusto and then fizzled.

I remember it clearly. I was 25 years old and in my mind high school was just a couple of years past, not 7. I decided I needed to get into shape again. I still had fond memories of running cross country in high school and setting three state CIF records (1 of which still remains unbroken). Surely I couldn’t have deteriorated that much! I used to walk with my girls to the playground at their school. I knew it was about one mile away. One night I decided I’d stretch and jog there and back. There were two minor hills involved, but what did that matter? So I did and at the half-way point I had so much energy I thought I’d go a bit further. I ended up doing about three miles with some minor hills. Mind you, I hadn’t run more than a 100M sprint in over six years. The next day I was definitely sore. The day after that was unbearable. I couldn’t walk without limping. My thighs hurt to the touch and I couldn’t fully extend my legs. I almost fell down our stairs because I couldn’t walk right. Pushing the gas pedal felt like someone was stabbing my calf muscle with a knife. The only time it didn’t hurt was sitting at my desk, but if I had to eat or urinate I could barely stand. It took a full six days before it didn’t hurt and another four before I wasn’t sore anymore. No more running for me…

Five years or so later I again realized I needed to get into shape. I was 30 and my gut was having an impact on my ability to view my feet. Sure, it was only 20 or 25 lbs, but it seemed that all of it had coagulated onto my waistline, and besides, I needed to deal with it before it became 30 or 40 lbs. So I got up early and decided to do three sets of as many pushups and situps as I could, just like in my high school days. Sixty pushups and seventy-five situps later I started my day. By that night I had tendinitis in my elbows and my abs hurt. By the next morning I couldn’t straighten either arm all the way and I could barely stand up straight. My arms recovered in a day or two, but my abs were even more painful on the third and fourth days. It took a full week before I was normal again. Well, no more situps or pushups for me…

Three years ago my wife decided to join the local gym. They had a special of getting a free personal trainer for 12 sessions… basically three times a week for the first month to show you how to use the equipment, proper technique, etc. On day number one the PT decided to start with an evaluation. My wife did squats, lunges, crunches, knee pushups, bench presses, burpees, and numerous other exercises all to exhaustion. She came home tired, but energized and ready “to hit it”. But the next morning she could barely move. Literally every muscle and joint in her body hurt. She tried ice. She tried heat. She tried stretching. On the second day, she called to cancel her PT session saying she was in too much pain. She cancelled again the third day. Eventually, the membership was abandoned.

I remember another time where I had quickly worked up to running three miles, in part because I’d been challenged to join a friend in a 5K. I went from nothing to running three miles straight in about six weeks. Once I hit three miles, I decided I need to do five miles and started pushing it. Within two weeks I had an inflamed Achilles. It took 10 weeks to heal, during which time I could do no running and even some walking hurt. When I tried to run just a mile 10 weeks later, I was limping home after about 100 yards.

All of these situations lacked two things: gradual changes and consistency. Ironically, the lack of consistency was actually hampered by the lack of gradual change. It turns out the order of my grandfather’s words were important. Being gradual allows for consistency. Here I had mastered this concept financially… and even in regards to our family time and other things, but when it came to physical health, I missed it completely.

Around the time of my wife’s failed gym evaluation, we stumbled across paleo/Primal. We knew we were eating crap and one day we noticed our girls were a bit heavier than they should be… at the higher end of the “normal” range. Despite a summer of playing outside from sunup to sundown, they were still a bit too pudgy. We committed to making a change for the whole family and decided to cut out all fast food and soda and later all processed foods. We were on the road to Primal without realizing it. While looking for recipes, we found Mark’s Daily Apple and refined our eating even more. But I couldn’t escape the fact that while we were eating better, we weren’t being active. I’m pretty sure that somewhere in our subconscious we were afraid of the pain of activity. The phrase may be “no pain, no gain”, but our past pain simply hadn’t been worth it.

I knew I had to do something, though, but all at once it hit me… grandpa’s words apply to all areas of life. Up to this point, I was walking about two to three miles a day, but that was it. I knew I needed to do a bit more. Heck, I wanted to do more. But I didn’t want the pain. And truth be told, I was in my mid-30s and didn’t want to risk injury either. So I tried the gradual and consistent approach. The first step was to stay consistent. So I kept eating whole, unprocessed foods and continued walking two to three miles a day. But for anything new, I knew it had to be gradual.

That evening I stretched and went out for a run. I know I could have run at least a half mile. I probably could’ve run a mile. I would’ve been sweaty and out of breath, but I know I could’ve done it. But I also knew that if I overdid it, I wouldn’t do it again. So I jogged one quarter of a mile and walked back. I was gone for all of maybe seven minutes and didn’t even break a sweat. My family was like “um, I thought you were going to go running”. icon smile It was only one quarter mile, but it was a start. Guess what? I didn’t have any pain the next day or the following day. So two days later I did it again. Exactly one more quarter mile jog and a quarter mile walk back. I did this three times a week that first week, every other day. I never felt any pain or soreness. The next week, I added another quarter mile… one half mile jog out and a half mile walk back… three times, every other day. Week three was three-quarters of a mile. After a month I ran my first mile. I’m sure I could have done this on day one or even on week two, but I decided to be gradual and consistent. In hindsight, I realize that not only did my muscles need to build up gradually, but so did the connective structure of tendons and ligaments and bones and joints. My body needed time to adjust to the new stress.

I continued to add one quarter mile a week each week for five months. After five months, I was running five miles, three times a week, every other day. Of course, at this distance I felt soreness from time to time. But I never felt pain. And best of all, I never had any injury setbacks. Once I hit the five mile point, I made a slight adjustment. I now ran five miles or 45 minutes, whichever came first. I didn’t want to get into chronic cardio and I wasn’t looking to race, but over time, I got down from my first 11 minute mile to averaging 9:15-9:30 min/miles. Besides, I had read that with cardio anything more than about 45 minutes and you’re looking at diminishing returns. I also didn’t feel like overworking my heart. I figured a 9 min/mile was sufficient. To do this day, I have no desire to run marathons or to complete my runs under seven minutes a mile. I still run 45 minutes or five miles, whichever comes first and I’ve been doing this for over a year now.

A year later I was still eating better, walking two miles, six mornings a week and running five miles or 45 minutes, three times a week. All this work had helped strengthen my core and built endurance and brought my weight down about 27 lbs. Seeing the success of applying “gradual and consistent” to my running, I decided to start doing core bodyweight exercises the same way. I knew I could do 20-25 pushups and 3-5 pullups and 7-10 dips and probably 30 crunches. But I didn’t. Instead I did one set of 10 pushups, 2 pullups, 3 dips, and 10 crunches. Two days later I did two sets of the same. Two days later it was three sets of the same. And then I increased each slightly every week. I added two pushups, one pullup, one dip, and three crunches each week. Within a few months I was doing three sets of 25 pushups, 10 pullups, 15 dips, and 25 crunches. And again, I had no injury setbacks. In fact, the combination of eating better, cardio, and exercise all improved my immune system so much that I had zero sickness setbacks in the last calendar year.

Fast forward to today. I only run 5 miles/45 minutes twice a week now. One other day of the week I do about a quarter mile’s worth of sprints followed by a shorter two mile run. I’ve added more bodyweight exercises that I do twice a week and one day a week I do resistance work (lifting heavy things besides my own body). I’m 6’ 2’’, 178 lbs, about to be 38 years old, and for the first time since my senior year of high school I can see definition in my stomach area. I’m no six pack wielding underwear model, but I don’t care to be either. I look good with a shirt off at the beach in summer and that’s really all I care about.

But this brings about another aspect on “be consistent and be gradual, but always do more”. There comes a point where you need to enjoy what you have. You can still do more, but maybe that “more” is a new thing. My grandfather eventually retired and enjoyed not having to work and save. But he was still “doing more” as after retirement he started getting into photography. For me, I had to learn to be content with a 5 mile or 45 minute run… with having stomach definition. For me, “doing more” wasn’t more miles or more crunches. For me it was dropping a day of distance running and doing sprints instead. I was gradual and consistent and doing more, but now more meant new. It’s good to allow our motivations and desires to push us, but it’s equally good to learn to be content where you’re at or with what you have.

I know this is long, but I want to encourage others that it’s not just about good intentions. As my grandfather would say “it’s about being gradual and consistent”. It’s about sticking it out. It’s about the long haul. But it’s also about knowing your limits and being willing to start below your limits. It seems counter-intuitive to start below your limits if you want to surpass them, but the end results show themselves. Maybe you skipped the gym today after your first two weeks. Maybe you were in pain but decided to push through but now the pain is worse. My advice is simple: stop, rest and recover, and then start over. But scale it back. Do less than you know you can in the beginning. You can make bigger strides later. Skip the pain. Skip the injury setbacks. Let your body adjust gradually. Start small, start with less, and than gradually add more. No baby walks out of the womb. It crawls before it toddles before it walks before it runs. Maybe you want a six pack stomach. Does it really matter if you have it in three months or in six? How will you feel if you never have it at all because you did too much at the beginning and ended up failing? How will you feel when you realize you’ve had the same New Year’s resolution for 10 years in a row and have never seen success in completing it? Don’t give up, but do scale back in the beginning. Knowing your limits is awesome. But if you’re just starting out and if you’re about to become a statistic, then STOP. Scale it back and start small. Let your body gradually build up.

AJ

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. AJ, you hit the nail on the head. You speak the truth! Normally I get a little annoyed (not in a negative way) when there are no before/after photos. But this has been one of the best success stories I’ve read in the last 3-4 years I’ve been on MDA. Thanks! I plan on implementing “gradual and consistent” throughout all aspects of my life. It’s like the whole Primal lifestyle, it’s always been sitting there in the back of my mind waiting for me to bring it out.

    Quentin wrote on February 7th, 2014
  2. At 54 years old, this lesson took me a long time to learn, and unfortunately, it seems that I have to relearn it periodically. My philosophy now is to leave a little in the tank. Meaning I don’t push myself to the point where I can barely do the next rep or extra mile. My injuries and pains have reduced quite a bit by thinking this way. Not perfect because like a said, I forget every now and then and have to relearn.

    Brian wrote on February 7th, 2014
  3. “Leave little in the tank”. That’s well said. That way you can function tomorrow.
    Loved this post!

    maidel wrote on February 7th, 2014
  4. I meant: “Leave a little in the tank”!

    maidel wrote on February 7th, 2014
  5. Wow. Great story and quite timely for me.I am 47 and I injured my shoulder (rotator cuff sprain) going to hard too fast. I still am not back 100%, yet I inquired at the local Crossfit today. I think I will build up gradually to bigger things (like Crossfit) down the road. Thanks for sharing AJ.

    Brett

    Brett wrote on February 7th, 2014
    • Nothing against Crossfit (I do Murph’s each weekend) but watch out for the kip’ping pullup if you have rotator cuff issues. I prefer military dead hangs. Kip’ping pullups can cause or exacerbate rotator cuff issues…

      Andrew D. wrote on February 7th, 2014
      • No kidding. I think doing pull-ups is what aggravated my rotator cuff to begin with. Thanks for the tip.

        Brett wrote on February 7th, 2014
  6. Wow, this is probably the best success story I’ve ever read! I am definitely the instant-gratification, all-in kind of person (which is how Primal got me hooked, actually), but this approach makes so much more sense and is sustainable! I love it!

    Deanna wrote on February 7th, 2014
  7. Beautifully written word picture of your grandfather and kudos to you for listening to his sage advice. As a general rule I have found 90% of the best advice in the world isn’t listened to as people don’t want to hear it or are not ready to hear it. Congratulations. Cheers

    Korree wrote on February 7th, 2014
  8. Great story, thank you for sharing. I’ve been training for a triathlon and although I’m in pretty decent shape and typically feel like I can always do more than what my training program says, I make myself stop because I know in two days (or next week, or next month) I actually WILL be doing more, and I need my body to be ready for that. Wonderful advice, and reminds me of my current mantra, “Trust the Process.”

    Stacie wrote on February 7th, 2014
  9. Loved this post! (I didn’t even notice there was no picture until someone brought it up in the comments.)

    Cicely wrote on February 7th, 2014
  10. Wonderful advice, thank you for sharing AJ!

    SarahK wrote on February 7th, 2014
  11. One of my all-time favorite posts. I have heard so often over the years that one should “work to failure” when doing weights or body-weight exercises that I would feel like a failure if I did a workout where I was still able to walk or lift something afterward. So I would “work to failure” on every exercise, be so sore the next few days, and invariably get discouraged in my workouts. Since “going Primal” in September 2013, I have tried to implement the philosophy in this piece, telling myself that baby steps are OK, and that doing something, even a little something, is better than doing nothing at all. After reading this, I am convinced that doing something, even a little something, is also better than doing way too much all at once. Thanks so much for this inspiring story. I now have renewed faith that I am on the right track (even if I am in the tortoise lane).

    Eric S. wrote on February 7th, 2014
  12. Awesome story, and very true in my life at the moment. I recently started stronglifts 5×5… starting with just the bar felt silly. But at the end of 12 weeks you’re magically squatting over 200lbs, so slow and steady definitely wins the race.

    dan wrote on February 7th, 2014
  13. This is inspiring. I love these Friday stories!

    Dr. Anthony Gustin wrote on February 7th, 2014
  14. Thanks AJ. You made a lot of people think with your story, me included :)
    Grandpas are the best kind of people (sometimes)!!!

    Froggie wrote on February 7th, 2014
  15. Skydive coaching we had a mantra ‘slow is smooth, smooth is fast.’ Working out I repeatedly tell myself ‘Slow is injury free, injury free is fast.’

    gb wrote on February 7th, 2014
  16. I have always been an “all or nothing” sort of guy, and lately I have been examining that approach and trying to find better ways. This story helps me in that, and I thank you for sharing.

    Fixer wrote on February 7th, 2014
  17. So when you are 58 you’ll be saving 40% of your income? Please come back and write again for MDA. Mark will be 80 and I’ll be 72. I can’t wait!

    Vanessa wrote on February 7th, 2014
    • I plan on retiring at 70 and to keep adding 1% until I get there. So when I retire I’ll be saving 52% of my income. Just note that this is A) after taxes and such… I save 1% of my take home pay and 2) is in addition to other retirement options. I also have a 401K and an IRA. My employer requires I do at least 2% to my 401K and then they match the 2%. I can do more and they’ll match up to another 3%. So I do 5% and they match it. So technically speaking, I’m saving 5% of my pre-tax income and getting a 5% match and then I’m doing the 20% off my take home so I’m actually saving quite a bit more. The catch is that the 20% goes to a money market account and I usually have to pay tax on the interest, etc where as the rest is tax deferred. But to me the amazing thing I don’t notice the 1%. Some years I get raises, some I don’t. Some years cost of living goes up, others it stays the same. But say I take home $6000 after taxes… another 1% is only $60. I don’t even notice that on a check by check basis. But 20 years later I certainly notice it when you factor in compound interest. :)

      Andrew D. wrote on February 10th, 2014
  18. Great advice passed from your grandfather. I hear about people spending hours at the gym every day. Dat’s crazee. Take a walk, dance your heart away. So many ways to stay fit, physically and psychologically. Oh, and if you add some vacuuming, you’ll have a clean house too.

    Linda A. Lavid wrote on February 7th, 2014
  19. Thanks AJ. Great words of wisdom you have been given, and are in turn passing on!

    On reflection, I realised that my health improvement journey (2 years) has been a sort of slow and steady thing. Maybe you have just nailed for me the illusive reason I have been seeeking, as to why I have stuck at a change in outlook & lifestyle for so long for the first time in my life. I haven’t launched impatiently into a “diet” or “gym” wanting immediate results, but have been patient. Gradual and consistent in fact! Thank you for putting this into words for me. I have been trying to pass on to other women in the prime of their lives (mid 50’s +) how I have succeeded this time around, and I think I now have the words to give them.

    Keep up the great work……….

    HillyM wrote on February 7th, 2014
  20. This post is reassuring. I am definitely applying the gradual but consistent (and do more) in the job field. I was definitely trying to go for more than I can chew as well as the economy being difficult. In the end it was just making me frustrated. So I decided that working minimum wage is better than not working. I’m going to be gradual and consistent and not bog myself down with stressing what I should or want to do…(b/c tbh I still don’t know what I want). I see a lot of potential for valuable skills to be learned in my new job and I will do my best. Thanks for this post. :)

    ** Before I read about your grandfather and his pension I was thinking, but huh? he put away money from working so why not take his pension…but then I read he took his pension and that made sense. It was only regarding anything from the government/military. lol

    Zorica Vuletic wrote on February 7th, 2014
    • Yes, my grandfather had a pension, an IRA, and a 401K. He used them all when he retired. He also had a few minor stocks purchases that he sold off at 65. He lived off of these. Every month the Army sent him a check. Every month he marked it “return to sender” and mailed it back. He wanted the money to go to people that were injured in their service… from his way of thinking he was paid with a paycheck during his service and wasn’t injured. He didn’t feel he deserved anything else. When it came to social security, he words were that he was “already secure” and “didn’t need social welfare”. He never claimed social security and when his wife died and they started automatically paying social security death benefits he also marked them as “return to sender” and mailed them back.

      Andrew D. wrote on February 10th, 2014
  21. I have to say I have been reading these stories for several years ,and well, this by far is the most inspirational! Enough for me to actually leave a comment for the first time ever. I just want you to know I had to write your grandfather’s quote down; it’s wonderful! He is a true American. I thank him for his wisdom and service to our country and for you, for sharing this story.

    46Lavendergirl wrote on February 7th, 2014
  22. What a fabulous post…I swear, “gradual and consistent” should be a primal law. Absolutely fantastic advice, and as folks point out, it applies to training, to eating, to professional development & education, etc, etc, etc. Great letter.

    Dave wrote on February 8th, 2014
    • +1

      Ara wrote on February 8th, 2014
    • +1 too!

      Terez wrote on February 8th, 2014
  23. Your sharing of implementing such such simple but powerful advice ( core of our daily living where thousands of books have been written) in your life is truly inspirational. You did wonderful in expressing relating two most key factors of our life –finance & health. Wish you good health, happiness & prosperity. God bless.

    sam wrote on February 8th, 2014
  24. Great story and something most (if not all) of us need to take to heart. I do think we tend to ‘want it yesterday’, weight loss, strength, money – everything. Your grandfather is a very wise man and kudos to you for listening to him AND for sharing his wisdom.

    Karyn wrote on February 8th, 2014
  25. Truly inspiring.
    What a beautiful way to honor your Grandfather!
    What a great thing to pass it on to others.

    Jane wrote on February 8th, 2014
  26. Awesome message!!

    Good, solid, sound advise, taken from an older, IMO wiser, generation!
    One of the best I’ve read on here in months, and with no pictures on top of it!
    That takes some doing, and IMHO, you did it.

    I’m glad to see that you took your grandfathers very sound advise to heart financially, and found a means to apply it to your health goals.

    Great job! Very motivating!

    Thanks

    Gordon wrote on February 8th, 2014
  27. Awesome! Awesome! Awesome! Thanks for sharing.

    Ara wrote on February 8th, 2014
  28. Beautifully put, thank you.

    Kelda wrote on February 8th, 2014
  29. This story is very encouraging to me. I have tried to jump into the Primal lifestyle several times only to fail. It was then that I realized I needed to slow down and create healthy habits. I like this approach because it has been working great for me. Thanks for the motivation to continue this way.

    Jen wrote on February 8th, 2014
  30. Your grandfather was the man.

    Asher wrote on February 8th, 2014
  31. Perfect (and timely)! Thank you for sharing your wisdom.

    Stacey wrote on February 8th, 2014
  32. Andrew, this is one of the most powerful success stories I’ve ever read here on MDA, or anywhere else for that matter, and I’m not talking about the exercise/weight loss component (which is certainly inspirational). Your ability to take the incredible words of wisdom from your grandfather and apply them to your life says volumes about you as a human being. In a world filled with people wanting instant gratification, you, through the exercise of your grandfather’s principles, stand as a beacon. I’m saving your story for inspiration. Thank you so much for sharing.

    Judy

    JudyB wrote on February 8th, 2014
  33. This is exactly what I needed to read.
    I’ve been employing this idea for the past couple of weeks & was getting frustrated but I know deep down it’s the way to go. Thanks AJ for reminding me of that & encouraging me to stay on track!

    Helen wrote on February 8th, 2014
  34. Andrew,
    I am so grateful for your story, it’s so inspirational! Your grandfather was a wise man, with integrity beyond measure.
    And you. What a great example you are, and what a great legacy to pass on to your family.
    I am truly moved. Thank you.
    Jen

    Jen K wrote on February 8th, 2014
  35. Thanks! This is just what I needed to read today.

    Shelley wrote on February 8th, 2014
  36. I really needed this. I think I’ve done too much too fast and expected too many results! Thank you for putting it all in perspective for me! Keep up with all the gradual work ;-P

    meg wrote on February 9th, 2014
  37. Thank you for passing on this excellent advice. I wrote it down and taped it to the bathroom mirror as a daily reminder. I find it relates somewhat abstractly to another one of my favorite mantras. “Speed is a byproduct of accuracy.” Regardless, thanks again for paying forward your grandfather’s wisdom. You never know how many people will benefit.

    Cristy wrote on February 9th, 2014
  38. AJ – that was awesome! :-) Thank you for sharing those words of wisdom!!

    Peter
    New Zealand

    Peter wrote on February 9th, 2014
  39. Thank you sooo much for sharing, I’m posting this on my wall. This is my favourite success story of all time!

    Ana wrote on February 9th, 2014
  40. This is fantastic advice, and my favourite success story to date, which has come at exactly the right time for me!

    I have frequently gone all out at things (not just exercise but in other areas of my life too), and ended up further behind the starting line than I was to begin with. Eventually this makes you give up. There is no point in continuing because the results don’t come.

    Just recently I have come to realise that it isn’t the big milestones that matter, but rather the ‘inch pebbles’, those tiny little consistent and gradual steps that are both achievable and maintainable. Your wonderful post has reaffirmed this for me, and I am looking forwards to using this method to help me to carve out a healthy and happy life.

    Primal Mummy wrote on February 9th, 2014

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