Power Up! If 20 minutes on 2 days this week is too easy for you, adjust the small change from 20 to 30 minutes on 2 days this week

Topic Progress:

Once you’ve completed your short and long-term goals, let’s figure out your starting point. Do you exercise regularly?  If  this week’s small change seems too easy check out this week’s Power Up!

Your first Power Up! is to adjust the small change starting point to match your current fitness level.  Think about how you could add to your activity.  For example, if you typically exercise for 20 minutes, adjust the small change from 20 to 30 minutes.  Adding 10 minutes may be a way to continue to build on your achievements.

If you did the program in 2018, you may regularly walk or run MORE than 20 minutes on 2 days a week so make sure you Power Up! If your activity level dropped off after the program, it’s okay to start with the newcomers.  The important thing is to start where you are and go from there.

Download this weeks' handout on Fueling Your Fitness [PDF]

Download this week's handout on Setting a SMART Goal [PDF]


  1. American College of Exercise Fitness. (2013, November)
  2. John P. Higgins, J., P., Higgins, C., L. (2016, February). Prescribing exercise to help your patients lose weight. Cleveland Clinic Journal of Medicine. 83(2):141-150.