Nothing Changes Unless You Make the Change

No matter where you are in your health and wellbeing journey, change is essential — and should be ongoing. You might be adjusting your training program, shifting your nutrition habits, swapping out footwear, or rethinking how you approach recovery and self-care. The list is unique to you, but the message is universal: nothing changes unless you make the change.

After 26 years in the health, sport, and exercise industry, one thing I know for sure is this: everyone I’ve had the honour to work with knew they needed to change something — they just didn’t know where to begin. And that’s completely normal. The starting point is different for each of us. What helps us move forward, though, is understanding exactly what stage of change we’re in.

When you know where you're at in the change cycle, you’ll be able to be patient with yourself, trust your own timeline, identify what kind of help or support you need, and take back control of your process. Let’s break it down into 7 clear stages. Think of this as a non-judgmental checkpoint — a place to pause, reflect, and plan your next move.

Stage 1: Precontemplation — You sense something needs to change, but you’re not fully acknowledging it yet. Maybe you keep scrolling past health posts, or a certain thought keeps popping up — but you're not ready to act on it. You’re thinking about it... but not quite ready.

Stage 2: Contemplation — You’re aware that a change needs to happen. You’ve acknowledged it internally, but you’re unsure, hesitant, or fearful. You might be asking yourself: “Do I really need this?” “How will this affect my routine or lifestyle?” “What’s it going to cost me — time, money, energy?” “Who do I go to for help?” This is an important step — self-awareness begins here.

Stage 3: Preparation — You’re starting to get ready. Researching. Asking questions. Talking to friends. You’re actively planning what this change might look like in your life. Momentum is building — don’t rush it.

Stage 4: Action — This is where things start happening. You make that appointment. You buy the gear. You follow your plan. You’re doing it! Celebrate this stage — it takes courage to start.

Stage 5: Maintenance — You’ve been implementing your change for at least 3 weeks (from my experience, that’s a good minimum). It’s starting to feel easier. Your new habits are working well within your personal lifestyle. Progress is visible — and sustainable.

Stage 6: Termination — This is now simply who you are. The change has become part of your identity and routine. You don’t think twice about it. It’s your new normal. The goal: lifestyle integration.

Stage 7: Relapse — You slip back into old habits. It happens — and it’s okay. What matters most is recognising it and being equipped to reset and realign your goals. This is where SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound) come in to keep you anchored.

So… where are you right now? Take a moment to reflect on your current stage. Be honest — but be kind. There’s no “wrong” place to be. Just like change, growth is personal. No one can do it for you, but you don’t have to do it alone either.

If you’re ready to move forward — I’m here to help.

Would you like a guide, a coach, or just someone to talk it through with? Reach out. The first step may be a conversation — and that can be your change in motion.

Get in touch: margaretplag@yahoo.com / 0404 011 681

An Exercise Physiologist is a university-qualified health professional who specializes in understanding the body’s response to physical activity. They use evidence-based exercise and movement strategies to prevent and manage a wide range of chronic health conditions, enhance physical performance, and improve overall health and well-being.

Movement Specialist

As movement specialists, Exercise Physiologists have in-depth knowledge of anatomy, physiology, and biomechanics. They assess how your body moves, identify imbalances or dysfunctions, and create safe, effective plans to improve strength, mobility, endurance, and function. Whether you're recovering from injury, managing a health condition, or aiming to achieve a new fitness goal, they help you move better—and with purpose.

Exercise Prescription for Health Conditions

Exercise is medicine—and Exercise Physiologists prescribe it with precision. Each program is tailored to your health status, physical abilities, and goals. For example:

• Metabolic Syndrome & Type 2 Diabetes: Exercise is a frontline treatment. An EP will design a program that targets weight loss, improves insulin sensitivity, and enhances cardiovascular health, often incorporating aerobic and resistance training.

• Lower Back Pain: Many cases of chronic back pain are related to poor posture, weak core muscles, or poor movement patterns. An EP creates a gentle yet progressive plan to build stability and reduce pain over time.

• General Health & Wellbeing: Whether you're sedentary or already active, EPs optimize your routine to boost energy, improve mental health, and reduce disease risk.

• Event Preparation (e.g., First 10K or Half-Marathon): Planning to run your first race? An EP can create a structured running plan that builds endurance, prevents injury, and includes strength and recovery work tailored to your current fitness level and lifestyle.

Behaviour Change & Lifestyle Modification

Creating lasting change goes beyond exercise. An Exercise Physiologist also supports:

• Behaviour change strategies (based on motivational interviewing and coaching principles) to help you overcome barriers, stay consistent, and build lifelong habits.

• Lifestyle modification tools that support better sleep, nutrition habits, stress management, and daily movement outside structured workouts.

• Goal setting and accountability, tailored to your unique motivations and challenges.

Individualised & Prescriptive Programming

No cookie-cutter plans here. An Exercise Physiologist takes into account:

• Your medical history

• Current fitness level

• Personal goals

• Lifestyle and time availability

• Preferences and past exercise experience

Then, they prescribe a program that’s uniquely you—adaptable, progressive, and realistic. Every movement, set, and rep has a purpose based on your personal blueprint.

In short, an Exercise Physiologist is your personal coach in health and movement. Whether you're managing a condition, bouncing back from injury, or chasing a personal best, they bring expert knowledge and individualised care to help you thrive through exercise.