So you got your new Snowball Strong workout journal and made it through week one:
Perhaps your ecstatic with what you did and are pumped to go into week two being even more successful as you were in week one.
Or perhaps you're freaking out after your first week.
Sometimes you look back at week one and you see a lot a score you're not so pumped about. A lot of "oh man my diet is trash and I didn't even hit my workout goal".
Consider This Your Baseline Performance
Well if that first week didn't go so well, It's all good. It happened to me, it happens to most of us. The most important part is not to beat yourself up over this.
Instead see the positive - you figured out a baseline. That's a good thing.
Now that you know you're baseline score, you know what you should aim for next week. If you're score was 40. You know you need at least 41 to improve.
You don't have to get 150 points next week, simply do better than last week. That's the whole point behind Snowball. Small changes and improvements week to week add up to big change and big results.
Week 01 Was So Last Week, We're On To Week 02
So how do you improve?
Let's say for example wanted to go to the gym 5 times a week and you only went once.
Don't set another lofty goal to try to make up for the week, i.e. don't say "I'll go seven times to make up for it".
Instead see that one time a week as a baseline and tell yourself if I can't just do better than that I'll be making progress.
Set a goal for two times a week. It's much easier to attain and more importantly will help you progress.
Let The Numbers Tell You
Take a look at the the Score page. Where are the numbers particularly low (for most people, me included :) it's usually the FUEL section).
This is a good place to start. What can you do to improve? For example, let's say you want to improve your diet.
You don't have to crash diet. Make a small change next week.
Maybe start with
- adding in healthy snacks this week, or
- Every breakfast will be a healthy one
- Every dinner will be healthy one
- Commit to one day that is all healthy food
- Add one green smoothie a day
Then next week improve a little, and so on and so on.
What if I did Well?
Awesome, keep it up!
What were the things that you did well in week one? Keep doing those
Where did you trip up or where can you improve? Identify what you can do to improve and work on that.
Challenge yourself to get a better score in Week Two.
Better Each Week
Either way the idea is to keep progressing and not worry about being perfect. And that's what Snowball is about - Progress over Perfection.
Progress Over Perfection
The idea is to look at your score and try to have a better score next week. All you have to do is add one more point next week and you're improving (but you can do better than one point ;)
It's all about making progress and leaning into the snowball effect - small changes add up to big change over time.
So if you had a negative score in Fuel, try to get to 0.
If you didn't stretch at all, all you have to do is block out 10 minutes one day to get a point.
The best part is when you keep putting in the work each week you see results fast. I'm not promising ripped abs in a week, but you will see results faster than you expect.
Small Changes and Improvements Over Time Add Up
The moral of the story here is progress over time. No need to set ridiculous goals for yourself each week and stress yourself out. Set reasonable goals each week and it'll add app to major change down the line. After a few weeks
Rome wasn't built in a day. Nine women can't make a baby in one month. You don't get ripped in a day. Progress takes time and doing enough each week. Keep at it, keep improving over time and you'll see results.
We overestimate what we can do in the short term but underestimate what we can do in the long term.
I hope this was helpful. If you have any questions, comments, or concerns, you can always email me: firstname.lastname@example.org
And don't forget to check out the Resources Page.
Or use the chatbot on this page. It goes straight to my phone and I'll get back to you as soon as I can.