How to Make Huge Changes in Your Life

Start Small, Win Big

Start by making tiny changes in your life—one at a time.

In 2003, Sir Dave Brailsford took over the struggling British Cycling Team. He wasn’t a professional coach—just an amateur cyclist with a fresh perspective.

Instead of trying to rebuild the team from scratch, Brailsford implemented a simple but powerful strategy called the aggregation of marginal gains. His goal? Improve every aspect of the cyclists’ lives—training, nutrition, sleep, equipment—by just 1%.

The 1% Better Approach

Brailsford didn’t chase flashy sponsors or overhaul everything at once. In fact, some bike companies refused to sell to the team because of their poor track record.

So he focused on what he could control:

• Improving the bike seats for comfort

• Making subtle nutrition tweaks

• Optimizing training schedules

• Enhancing recovery by small margins

  
  

Each time a small gain was achieved, he asked:

“How do I improve this feature by 1% now?”

The results were staggering:

• 2008 Olympics: 8 gold medals, 4 silver, 2 bronze — more than the team’s entire previous history combined

• Tour de France: Team members Sir Bradley Wiggins and Chris Froome won a combined four titles over the next decade

Why Small Wins Work

You don’t need a radical new keto diet. You don’t need a “detox.”You don’t need to run five miles every morning.

You just need to take one tiny step. Small, consistent actions compound over time, leading to life-changing results.

My Own 1% Change

Recently, my functional fitness training has been strong—but my nutrition? Not so much. Working from home meant constant access to delicious food (my partner is an amazing cook) and an always-brewing coffee maker.

I knew I needed to improve my nutrition for both body and brain health, but instead of diving into strict diets or macro counting, I made one small change: I started writing it down.

I downloaded MyFitnessPal because it integrates with the Beyond Fitness apps (Trainerize, Strava, Coach Catalyst). I began recording my meals—no calorie counting, no macro tracking. Just writing them down.

The effect? Instant mindfulness before eating. One small step, big mental shift.

How You Can Start

• If your diet is already solid, try doing 10 squats. That’s it.

• The next day, aim for 11 squats—or swap for 10 push-ups.

• If that’s too much, simply go for a short walk.

  
  

Or, if you want guidance, do what I love: work with a coach. All you have to do is show up—we’ll tell you what to do next.

The 1% Compounding Effect

If you improve by just 1% each day, in one year you’ll be over 30 times more fit. That’s the power of consistent, small wins.

Your First Step Starts Now

✅ Book your free No-Sweat Intro✅ Track your first meal today✅ Do one squat — just one — and see where it takes you

Want support with this? Contact us at Beyond Fitness and let us help you build your system.