Over the past couple of weeks, we've talked about goals and what it looks like to let go of things that are no longer serving you. This week, the focus shifts again.
Once you've cleared some space, the next step isn't to start over. It's to take a closer look at what's already working and adjust from there.
A lot of people assume progress requires a complete overhaul. In reality, the most sustainable changes often come from refining what you're already doing. If you have a routine and you've been fairly consistent, that's something worth building on, not replacing.
This is where a bit of structure can help. Many of you have heard me talk about setting goals that are specific, measurable, achievable, relevant, and timely. That framework still applies, but it doesn't mean you need to start form scratch. Often, it simply means being more intentional with what you already have in place.
Adjustments can be small, but meaningful. They might include:
- Modifying intensity rather than overhauling your routine
- Trying a new variation of an exercise that challenges you differently
- Adding mobility or recovery work to support what you're already doing
- Paying closer attention to how your body responds and adjusting accordingly
For those of you who run, this could include intervals, hill repeats, or changing terrain with some trail running. If strength training is already part of your routine, adjustments might include increasing resistance, experimenting with different equipment like kettlebells, bands, or suspension training, or slowing things down to focus on tempo and control. You might also add some power or plyometric work for a different kind of challenge.
And sometimes the adjustment isn't about doing more at all. If your routine feels solid, it may be time to give more attention to recovery and mobility throughout the week.
I've been making some of these small adjustments myself. Even my walks look a little bit different depending on the day. I change the route, vary the pace, and pay attention to the time of day. With strength training, I've been increasing the weight I'm using while also allowing for more time between sessions so my body can recover properly.
None of those changes are dramatic on their own, but together they keep things moving in the right direction. That's often how progress works — through small shifts that are repeated consistently over time.
As you move through the upcoming week, consider what is already working well for you and where there might be room for a small adjustment. It doesn't have to be complicated. One thoughtful change is enough to create momentum,
If you've been consistent with your workouts, keep building on that. And if you're not sure what adjustments would make the most sense for you, I'm always happy to help you think through that process, whether in a small group setting or individually.
Next week, we'll wrap up the month by looking at what it means to add something new.
Keep doing what's working, and adjust where you need to.