The Science Behind Getting Back On Track – Part 1: The Kickstart

Starting—or restarting—a fitness journey can feel overwhelming, especially if it’s been months or years since you’ve stepped foot in a gym. Whether it’s due to life’s demands, an injury, or just losing motivation, getting back on track with exercise, movement, and healthy eating is a challenge many of us have faced. In this first part of our Back On Track series, we’ll dig into the science behind behavior change and give you the key factors for kickstarting and making lasting improvements to your health.

The Psychology of Behavior Change

When it comes to making changes in our lives, especially in areas like fitness and nutrition, understanding the psychology behind behavior change is helpful for putting change into perspective. Let’s start with one of the most recognized models in this field, the Transtheoretical Model of Change (TTM), developed by James Prochaska and Carlo DiClemente. This model suggests that change happens in stages:

1. Precontemplation: Not yet considering change.
2. Contemplation: Thinking about change.
3. Preparation: Planning for change.
4. Action: Actively making changes.
5. Maintenance: Sustaining those changes over time.

While it’s common to see a change as one big, scary leap, understanding that change is a process, rather than a single event, helps us realize the importance of starting small and building momentum over time.

Why Small Steps Lead to Bigger Wins

When you’re trying to get back on track, it’s tempting to dive in headfirst—committing to a strict diet, rigorous exercise routine, and a complete lifestyle overhaul. However, research shows that this all-or-nothing approach often leads to burnout and setbacks. According to BJ Fogg’s Behavior Model, behavior change is more successful when driven by small, achievable goals for two reasons:

• Micro-Habits: Small actions that are easy to do, like going for a 10-minute walk each day or adding one serving of vegetables to your meals, can snowball into larger, sustainable changes. These micro-habits build confidence and a sense of achievement, which are crucial for maintaining motivation.
• Avoiding Overwhelm: By focusing on small steps, you avoid the overwhelm that often accompanies drastic changes. This approach reduces the mental and emotional load, making it easier to stick with your new habits.

The Role of Accountability

Accountability plays a significant role in the success of behavior change. Studies have shown that people are more likely to achieve their goals when they have a support system in place. Whether it’s a friend, family member, or a community, having someone to share your journey with makes a big difference.

• Gym Memberships and Supportive Communities: Being part of a fitness community, like the one we have at the Transformation Center, provides both accountability and motivation. When you’re surrounded by like-minded individuals who share similar goals and who you look forward to seeing, it’s easier to show up. Regular attendance at the gym also creates a routine, making exercise a consistent part of your schedule.
• Coaching and Guidance: Working with a coach or participating in a structured program can provide the guidance you need to stay on track. A coach can help you set realistic goals, monitor your progress, and offer encouragement when things get tough.

The Importance of Movement and Nutrition

Getting back on track isn’t just about hitting the gym—it’s also about making smarter choices in your daily life. Incorporating more movement into your day and improving your eating habits are both critical components of a successful kickstart.

• Movement: Start by integrating more movement into your routine. This doesn’t mean you need to commit to an hour of exercise right away. Instead, focus on small changes like taking the stairs instead of the elevator, stretching during breaks, or going for a short walk after meals. These small bursts of activity add up over time and help your body adapt to a more active lifestyle.
• Nutrition: Rather than overhauling your diet, begin by making small, manageable changes. Swap out sugary snacks for fruits, add a serving of vegetables to your meals, or drink more water throughout the day. These simple adjustments can have a profound impact on your health without the pressure of restrictive diets.

Building Momentum with a Kickstart

Talking about and understanding change aren’t worth much if you don’t take action. So how can you kickstart your new fitness routine and get it off the ground? It’s all about laying a solid foundation for long-term success. Here are three things you can do in your first week that will lead to lasting change down the road:

1. Set Small, Specific Goals: Instead of saying, “I’m going to eat healthier,” set a specific goal like, “I’ll add one serving of vegetables to my lunch every day this week.” These small, specific goals are easier to achieve and give you a sense of accomplishment.
2. Celebrate Small Wins: Acknowledge and celebrate your progress, no matter how small. Did you make it to the gym twice this week? Celebrate that! Every small win reinforces your commitment and boosts your confidence.
3. Stay Connected to Your Community: Lean on your gym community, friends, and family for support. Share your goals, celebrate your successes together, and stay motivated by surrounding yourself with positive influences.

Getting back on track with exercise, movement, and healthy eating doesn’t have to be overwhelming. By understanding the psychology of behavior change, taking small, manageable steps, and surrounding yourself with accountability and support, you set yourself up for long-term success. Remember, it’s a marathon, not a sprint! At the Transformation Center, we’re here to support you every step of the way, helping you build the habits that will lead to lasting change. Stay tuned for Part 2 of our series, where we’ll dive deeper into maintaining momentum and overcoming obstacles on your journey to better health.