Have you joined the Make a Change Challenge? In this Challenge, you make one small change each week for 6 weeks. Participants are eligible to win each of the weekly prizes, and the more you enter, the better your chances are to win the $6,000 Grand Prize.

Remember to check in each week to enter:

Week Four: Move It!
The goal for this week is to find a way to add a small amount of exercise into your day, every day. Celebrity trainer Joel Harper recommends adding 10 minute sessions of activity at least 3 times per day. Ten minutes does not sound like a lot, and it's really not so hard to accomplish. What is sometimes hard to do is to get up off the couch. 
When you're having trouble getting up off the couch, here's the way I want you to approach the question:  What is the smallest possible activity that will get you up off the couch, but still move you closer to you goal? When I say small, I mean miniscule- the tiniest possible thing you could do. 

This approach is based on the Japanese principle called "Kaizen." Kaizen is a Japanese word that means "continuous improvement" or "change for the better," and is a philosophy that have been used to create improvement in business, industry, health-care, and of course self-improvement. When Kaizen is being used in an organization, anyone who sees a place for improvement can make a recommendation for one small change that would improve a process. 

The fundamental concept of Kaizen is that change is not difficult when it is small. So how can we apply Kaizen to help us get up off the couch? Your challenge, should you choose to accept it, is to make a change that is so small that it seems completely ridiculous. 

Here's an example. In his book "One Small Step Can Change Your Life" Robert Maurer shares a story of how one client became motivated to exercise. She knew that she felt better when she exercised, but she just couldn't seem to find the time to fit exercise into her life. She had even bought a home treadmill thinking that it would be easy to jump on the treadmill at home.... but like most home treadmills, hers was not being used. Applying the principle of Kaizen, this client decided to make a ridiculously small change- she decided to go drink her morning cup of coffee while standing on the treadmill. This didn't require a large change- she already had time for coffee in her morning, she just changed the location where she was drinking it. She didn't even turn the treadmill ON. After a few weeks of drinking her coffee on the treadmill, she started to realize that standing motionless on the treadmill was silly, and one day she turned it on. Soon she became a regular exerciser.

So when you're stuck on the couch, how could you use Kaizen to help you get off the couch?  You might come up with some other ideas, but here are a few ideas to get you started.

•Put on your workout shoes for 10 minutes per day. You don't have to work out yet, just put on the shoes.

•If you're watching television, stand up during the commercials. You don't have to do anything else but just stand there.

•If you have a gym membership but never go to the gym, drive to the gym and sit in the parking lot for 5 minutes. You don't even have to go inside, just drive to the parking lot.

•If you're at work, notice how many times you do a repetitive activity- like passing a particular spot, or answering the phone. Decide what activity that you can do every time you do this repetitive activity. For example, when you answer a phone call, stand on one foot for the first 2 minutes of the conversation. 

How small can you make your change? Tell me your ideas in the comments. 

"One Small Step Can Change Your Life" by Robert Maurer