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[](https://smart.link/f6hh7d5hl9sbw) [Listen Now](https://smart.link/f6hh7d5hl9sbw) *Greatness isn't born, it's trained. With that in mind, Nike's "Trained" podcast series explores the cutting edge of holistic fitness to help make you a better trainer and athlete. Tune in to discover the latest innovations, insights and trends from industry experts in the training world.* To be the best version of yourself, all you need to do is make small, sustainable changes. That's the advice of BJ Fogg, behaviour scientist, director of the Stanford Behavior Design Lab and bestselling author of "Tiny Habits: The Small Changes That Change Everything". On today's episode, Ryan sits down with BJ and delves into his research, case studies and approach to changing behaviour, uncovering how BJ's Tiny Habits method can improve everything from your training routine to your overall happiness. ## "As we perform a behaviour and feel successful, it helps to wire in the habit, and motivates us to do more of that. That feeling of success, no matter how tiny, helps you think of yourself in a new way". BJ Fogg  ### Join Nike Training Club TRAINED is produced by Nike Training Club. Feeling inspired? Download NTC today. [Download](https://www.nike.com/pt/en/ntc-app) ### Join Nike Training Club TRAINED is produced by Nike Training Club. Feeling inspired? Download NTC today. [Download](https://smart.link/5deaab27fce3c) Originally published: 6 May 2020 Resources [Gift Cards](https://www.nike.com/pt/en/gift-cards) [Find a Store](https://www.nike.com/pt/en/retail/) [Nike Journal](https://www.nike.com/pt/en/stories) [Become a Member](https://www.nike.com/pt/en/membership) [Feedback](https://www.nike.com#site-feedback) [Promo Codes](https://www.nike.com/pt/en/promo-code) [Running Shoe Finder](https://www.nike.com/pt/en/running/shoe-finder) Help [Get Help](https://www.nike.com/pt/en/help) [Order Status](https://www.nike.com/pt/en/orders/details) [Shipping and Delivery](https://www.nike.com/pt/en/help/a/shipping-delivery-eu) [Returns](https://www.nike.com/pt/en/help/a/returns-policy-eu) [Payment Options](https://www.nike.com/pt/en/help/a/payment-options-eu) [Contact Us](https://www.nike.com/pt/en/help/#contact) [Reviews](https://www.nike.com/pt/en/help/a/reviews) [Portuguese Complaints Book](https://www.nike.com/pt/en/help/a/complaints-book) Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/pt/en/sustainability) [Accessibility](https://www.nike.com/accessibility) [Accessibility Statement](https://www.nike.com/pt/en/accessibility/statement) [Purpose](https://www.nike.com/pt/en/purpose) [Nike Coaching](https://www.nike.com/pt/en/coaching) Community Discounts [Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d15e386bcf0b059b3b1708/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx6ExhnX4w%24) [Teacher](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa47c3f2fd1cd3069a9c/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx4Mc-D7Vg%24) [Resources](https://www.nike.com/pt/en/help) [Gift Cards](https://www.nike.com/pt/en/gift-cards) [Find a Store](https://www.nike.com/pt/en/retail/) [Nike Journal](https://www.nike.com/pt/en/stories) [Become a Member](https://www.nike.com/pt/en/membership) [Feedback](https://www.nike.com#site-feedback) [Promo Codes](https://www.nike.com/pt/en/promo-code) [Running Shoe Finder](https://www.nike.com/pt/en/running/shoe-finder) [Help](https://www.nike.com/pt/en/help) [Get Help](https://www.nike.com/pt/en/help) [Order Status](https://www.nike.com/pt/en/orders/details) [Shipping and Delivery](https://www.nike.com/pt/en/help/a/shipping-delivery-eu) [Returns](https://www.nike.com/pt/en/help/a/returns-policy-eu) [Payment Options](https://www.nike.com/pt/en/help/a/payment-options-eu) [Contact Us](https://www.nike.com/pt/en/help/#contact) [Reviews](https://www.nike.com/pt/en/help/a/reviews) [Portuguese Complaints Book](https://www.nike.com/pt/en/help/a/complaints-book) [Company](https://about.nike.com/en) [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/pt/en/sustainability) [Accessibility](https://www.nike.com/accessibility) [Accessibility Statement](https://www.nike.com/pt/en/accessibility/statement) [Purpose](https://www.nike.com/pt/en/purpose) [Nike Coaching](https://www.nike.com/pt/en/coaching) ## Community Discounts [Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d15e386bcf0b059b3b1708/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx6ExhnX4w%24) [Teacher](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa47c3f2fd1cd3069a9c/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx4Mc-D7Vg%24) Portugal - © 2026 Nike, Inc. 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