Last week, we broke up with resolutions. This week, we’re moving in with intention.
Forget the idea that you have to overhaul your life to feel different. Change doesn’t come from massive effort — it comes from small moments repeated with care and respect for YOU!
So, instead of saying “I’ll work out five days a week,” try something that actually feels human (and is ‘doable’:
“I’ll move with curiosity twice this week.”
“I’ll roll out my mat after my morning coffee.”
“I’ll do ten minutes before bed to help me unwind.”
This is how rituals are built — one tiny habit at a time.
Why Small Wins Matter
Our brains love reward loops. When you finish something — even something small — your brain says, “Nice! Let’s do that again.”
That’s why five minutes of Pilates every day is often more powerful than one intense session per week.
The habit itself — showing up — matters more than the duration or difficulty.
Start with your lowest possible commitment.
Ask yourself, can you move for five minutes? Perfect, do that.
Can’t do five? Try two.
This is where consistency begins.
Create Your Weekly Movement Intention
Each week, set one movement intention — not a goal, an intention. It’s flexible, forgiving, and based on how you want to feel, not what you want to achieve.
Try this journal prompt to set yours:
• This week, I want to feel .
• Movement that supports that feeling might look like .
• I’ll try it on (days/times) _.
At the end of the week, check in:
• On a scale of 1–5, how did this ritual make me feel?
• Did I feel calmer, stronger, or less tense?
• If not, what can I adjust — shorter time, different time of day, different type of movement?
Keep it simple and compassionate. You’re not judging yourself — you’re learning yourself.
Examples of Intentions
Here are a few small, achievable weekly rituals:
• “I’ll do a 10-minute mat flow before my morning coffee.”
• “I’ll stretch for five minutes after work before checking my phone.”
• “I’ll try one new exercise this week just to explore.”
• “I’ll move every time I refill my water bottle.”
Remember: your ritual is successful the moment you show up.
The Power of Reflection
Most people skip the reflection part — but this is where growth happens.
Keep a journal, notes app, or even a sticky note where you jot down how movement feels each time. Hint, I keep notebooks, pads, stickies – all over the place and stash them in my backpack, purse, car, etc – so I always have something to write on to “take note”.
You’ll start noticing patterns:
• “I’m calmer after breathing work.”
• “I feel strong when I do leg circles.”
• “Ten minutes after dinner makes me sleep better.”
That’s the point — not just doing Pilates, but noticing how it changes you.
Closing Thought
The smallest movements create the biggest ripples.
Consistency isn’t built through pressure — it’s built through presence.
Show up this week, set your intention, and let it evolve.
Tiny habits, big shifts. That’s the Pilates way.
Download the full series guide!
Portia is a teacher, international presenter and author and has been in the fitness industry 30 years. The Education Curriculum Coordinator as well as a Principle Educator for Balanced Body, the author of Pilates Illustrated, Portia is ACE, NASM and AFAA certified, a RYT® 200 with Yoga Alliance, as well as a Nationally Certified Pilates Teacher and CEC provider through NPCP. She is also a Cancer Exercise Specialist and studied under the Cancer Exercise Training Institute (CETI).
