Big life changes don’t start with giant leaps — they begin with small, intentional steps.
The 1% Rule: How Marginal Gains Create Big Wins
Back in 2003, Sir Dave Brailsford took charge of the underperforming British Cycling Team. He wasn’t a world-class coach or cycling legend. But he believed in a powerful idea: the aggregation of marginal gains — improving everything by just 1%.
Instead of overhauling the entire team or chasing new sponsors (some bike companies even refused to work with them), Brailsford focused on small, manageable upgrades:
- Making bike seats more comfortable
- Tweaking training routines
- Improving sleep and nutrition habits
Each time something improved, he asked, “What’s the next 1% I can gain?”
By 2008, the British Cycling Team dominated the Olympics, winning 8 gold, 4 silver, and 2 bronze medals — more than ever before. Over the next decade, riders like Sir Bradley Wiggins and Chris Froome won the Tour de France multiple times.
Small wins add up. They work.
Why Small Daily Actions Beat Big Overhauls
You don’t need a crash diet or punishing workout plan. Additionally, you don’t need to reinvent yourself overnight. You just need to start with one small move.
One of our clients, Claire, had been training hard for a marathon. Her workouts? Spot-on. But nutrition? A mess. Working from home meant constant snacking and too much convenience food.
Instead of jumping into a strict eating plan, we picked one simple habit: write down everything you eat. No calorie counting, no complicated app — just a notebook and pen.
That single habit made her pause before each bite. It made her more mindful. That was her 1%.
How to Start Your Own 1% Journey
Step 1: Pick One Action
Choose something you can do today:
- 10 squats
- Write down one meal
- Take a 5-minute walk
Step 2: Track It
Use a notebook, app, or even your phone’s notes app. Consistency matters more than complexity.
Step 3: Build Momentum
Tomorrow, do one more rep, one more step, or add one more minute. That’s your +1%.
Your 1% Action Plan
- Pick one small habit today
- Track your progress
- Improve by 1% daily
- Let the results compound
Here’s the math: Improve by just 1% every day, and in one year, you’ll be more than 30 times better than when you started.
Your First Step Starts Here
Big change starts small. Whether it’s your first squat, your first tracked meal, or your first coaching session, the important thing is to begin.
👉 Book your free welcome meeting and let’s find your first 1% together. Or check out our semi-private training program to start building momentum with expert guidance and a supportive community.