You don’t need to overhaul your entire lifestyle overnight to see meaningful progress. In fact, it’s the small, consistent movements you make throughout the day that often lead to the biggest and most lasting changes. We believe in the power of habit stacking and incremental progress. When you move a little more each day, those efforts compound into major transformations over time.

1. NEAT: The Unsung Hero of Daily Activity

NEAT (Non-Exercise Activity Thermogenesis) refers to all the movement you do outside of your workouts—things like walking, cleaning, fidgeting, and taking the stairs.

💡 Why NEAT Matters:
✅ Helps burn extra calories without structured exercise.
✅ Keeps metabolism active throughout the day.
✅ Supports mobility and flexibility.

🔥 Torque Tip: Aim to add 2-3 mini movement breaks (like 5-minute walks or 10 air squats) into your day to boost NEAT without needing a full workout session.

2. Micro-Movements Build Habits

Don’t underestimate the power of micro-habits. Doing just a few push-ups, stretches, or squats each day creates positive routines that become second nature over time.

💡 Small Habit Ideas:
✅ 10 squats every time you go to the bathroom.
✅ Calf raises while brushing your teeth.
✅ Stretch for 2 minutes after you eat lunch.
✅ Take walking calls instead of sitting.

🔥 Torque Tip: Pair new movements with existing habits (like squats before your morning coffee) to make them stick!

3. Movement Creates Momentum

When you take action—even small action—you gain momentum. Momentum creates motivation, and motivation leads to long-term consistency.

💡 How to Build Momentum:
✅ Celebrate every effort (even if it’s just a walk around the block).
✅ Focus on streaks or consistency goals (like moving daily for 10 days). (there’s an app to track this!)
✅ Write down your small wins to see how far you’ve come.

🔥 Torque Tip: Progress isn’t only measured in pounds or reps—track how often you move and how it makes you feel!

4. You Don’t Need a Gym to Get Started

While we love structured training and Coaching at Torque, you don’t need a gym to make progress. Your living room, office, or backyard can become your training ground.

💡 Simple Movements Anywhere:
✅ Bodyweight squats, push-ups off the kitchen counter, and lunges.
✅ Walks around the neighborhood or workplace.
✅ Resistance band work at your desk.

🔥 Torque Tip: Start with 5-10 minutes of movement daily and build up. The key is to start—and keep going. Need an accountability buddy? Email me!

Progress is Built One Step at a Time

The secret to lasting results isn’t doing everything perfectly—it’s doing small things consistently. Those daily movement wins add up to big changes in strength, energy, and confidence.

💪 Want help building a routine that works for your lifestyle? Schedule a session with a Torque coach to create a sustainable plan that fits your goals!

SmallStepsBigResults #EveryMoveCounts #CrossFitTorque #StrongerEveryDay

-Amanda