Yep, you read that right. Only 5 minutes of daily exercise can make you fit and help you reach your weight loss goals.

Really…I’m not kidding. Five minutes—only 5 teeny tiny little minutes—is the daily exercise promise made by every person we work with.

I’m sure you’re thinking, “What on earth will 5 minutes do for you?? I have XXX number of lbs to lose. Five minutes won’t make a dent!” I know, I know…we hear that a lot. The fact of the matter though is that these 5 minutes may just be the key you’ve been missing to your own transformation.

No, I’m sure you want to know why don’t we have them commit to more. I mean an hour would be more beneficial in the long run, right? While the answer is YES—calorically, you will burn more calories in 60 minutes, there is also a NO—by committing to something so large, you are almost inevitably setting yourself up for failure in the long run. You might do 45 minutes-60 minutes for a week…or maybe even 2 or 3 weeks. But it’s all too easy to let that huge commitment seem daunting over the long haul. Not only will it prevent you from maintaining over the long run, but can also keep you from starting at all!

So, how does this work? Here’s how in 5 easy steps:

Step 1: Make what we call a Power Promise to yourself. Promise something SO small that you KNOW  you can do it, no matter what. With exercise, we recommend 5 small minutes a day. Simple, right? Might sound too simple, but trust me. Making and keeping a commitment like this will be life-changing.

Step 2: Set out your workout clothes the night before. (See what we’re doing here? Getting rid of any excuses!).

Step 3: When it’s time to work out—no matter what your head is telling you about why you shouldn’t exercise—put on those clothes and set your timer for 5 minutes. Remember, it’s only 5 minutes!!!

Step 4: Move. Do whatever you want to do. Whether it’s simply walking in place while watching TV or doing a 5 minute intense MetCon (Metabolic Conditioning Workout), it’s your choice! Just do it for 5 minutes.

Step 5: If you want to stop when that timer goes off, then stop—you’ve kept that promise to yourself. YAY!!!! But if part of you wants to keep going after 5 minutes, I’m not going to stop you…and you shouldn’t stop yourself! Believe it or not, most people complete their first 5 minutes and think, “Wow…okay…I’m doing this…I’m in it. I might as well keep going.” Then that 5 minutes turns into 15 or 30 or even 45. It’s like magic, I’ll tell ya’.

So whether you do 5 minutes a day or 55 minutes a day, the most important thing is that you complete your 5 minutes that you committed to. After keeping this miniature (and magical) Power Promise for even just a week, I assure you that you will be amazed by how good you feel. The good feeling won’t just be stemming from the physical activity you are now getting consistently in 5 minute doses, but it will also (and mostly) be stemming from realizing that you ARE capable of making and keeping a promise to yourself. You will realize that you DO have integrity with yourself—this means you do what you say you are going to do when you say you are going to do it. And this integrity is DIRECTLY linked to your dignity—the value you place on yourself.

It’s quite funny to dig deep into this transformation thing and realize it’s not about the diet and the exercise. True life change is so much deeper than this. Once you figure out these easy-to-implement transformation tips, your life will never be the same…and the lbs will fall off and stay off!

You can do this!



Want more helpful tips just like this? Check out our new book, Extreme Transformation!

Related reading:

It Really Is All About The Promise
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