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