Consistency is your secret sauce for getting results in health and fitness. It’s all well and good for me to say you need to be consistent and show up to the gym and the kitchen to get sexy and live a better-quality life.
You, in all likelihood, know that.
It’s not the message you don’t understand; it’s the application you may have an issue with. That’s where I’ll help, but first, let’s clear up some misconceptions about consistency before getting to the good stuff.
What Consistency Isn’t
Consistency is often confused with perfection. Many believe consistency means never missing a workout or eating Instagram-worthy meals daily. But how realistic is that when your baby wakes up screaming at 3 am and never gets back to sleep?
Well, we all know the answer to that question.
True consistency allows room for flexibility and setbacks. Progress is made over time by returning to healthy habits and not missing twice. But when the goal is perfection, and you miss a day, let the beating yourself up begin.
Some also believe they must feel motivated to stay consistent, but how motivated are you after you wake up at 3 am? Motivation fluctuates. Habits and routines are more reliable in maintaining consistency, especially when motivation is low.
I’ve mentioned habits twice, and I’ll get to that below.
Consistency may be dull, but it doesn’t mean doing the same thing daily. Some think consistency means sticking to the same daily workouts, routines, or diet. Again, if it is leg day but your baby wakes you up in the middle of the night, you may want to reconsider putting a barbell on your back.
Consistency is about showing up, not necessarily repeating the same stuff, no matter how much energy and motivation you have. It’s about adapting when necessary while maintaining forward momentum.
4 Ways To Achieve Consistency
Telling someone to be consistent is like putting the cart before the horse. I can scream from the rooftops that consistency is the secret sauce, but how do you do it? Here’s how I do it, and hopefully, it helps.
Set Realistic Goals
Setting realistic goals is essential to building lasting success. Here’s the thing: aiming too high too fast is a recipe for frustration and burnout. If you want to lose 20 pounds in a month or go from zero workouts to seven days a week, you’re setting yourself up for failure. There is nothing wrong with aiming too high, but combining it with aiming too fast is the no-go zone.
Unrealistic goals create unnecessary pressure to be perfect and to see results immediately. If that doesn’t happen, you’ll start feeling bummed, leading to burnout, and burnout leads to throwing in the towel. When you set realistic goals, you’re stacking up small victories (more on that later) that keep you moving forward. Small wins like losing 1-2 pounds a week instead of 20 in a month—might seem small, but they are doable and help you to keep going.
Keeping going = Consistency.
Consistency = Routine You Can Follow
Habits are the foundation of consistency, especially in health and fitness. If you want to see results, you need more than motivation or bursts of energy—those will come and go. What moves the needle is creating a predictable and flexible routine (or habits) that fits you like your favorite pair of shoes.
Think about the daily routines, like brushing your teeth or making coffee in the morning. You do them automatically because they’ve become ingrained in your brain. The same principle applies to your workouts. If you make exercise part of your regular schedule, you don’t have to think about it—staying consistent becomes easier.
Consistency thrives on structure. When you have a workout time or routine that aligns with your lifestyle, you remove the mental fatigue of deciding when and how to exercise.
Let’s say you decide to work out at 6 am on Monday, Wednesday, and Friday. It might feel challenging, especially if you’re not a morning person, but your body and mind will adjust over time. You’ll start anticipating your workout, which will become just another part of your day, like having your morning coffee.
Start Small
Starting small is an underrated way to stay consistent. A mistake people often make is going all-in, such as following strict diets or doing high-intensity exercises they’re not ready for. It might feel great for a week or two, but often, it’s a fast track to burnout, injury, or quitting.
When you start small, you build confidence and momentum. You give your body time to adapt, and you give yourself time to get used to the routine without feeling like you’re turning your entire life upside down.
If you’re new to exercise or returning after a break, start with something simple and achievable, like 15-minute daily walks. Once you’ve got the habit of moving daily, you can increase the challenge. Maybe you progress to 30-minute strength-training sessions a couple of times a week, or add bodyweight exercises like squats or push-ups.
Adjusting To The Chaos
Life is unpredictable, and that’s one of the biggest hurdles to staying consistent with fitness. Whether it’s deadlines, family responsibilities, vacations, or simply feeling overwhelmed, there will be times when your best-laid plans go awry—like a screaming baby in the middle of the night. That’s why adjusting to the chaos is crucial to consistency; flexibility is vital in your mindset and approach to health and fitness.
The key is having a plan B or a flexible mindset that allows you to pivot when needed. Maybe you don’t have time for your usual 60-minute workout—no problem. Instead of skipping it, opt for a quick, efficient 20-minute bodyweight session or a short HIIT workout. Even a 10-minute walk is better than nothing.
Wrapping Up
Consistency is the secret sauce; many successful people say this often when asked about their success. It’s easy to say, but how do you do it? Hopefully, I have answered that question, so you know how to stay on track the next time life throws you for a loop.
Hopefully, that screaming baby is so bored reading this article and has gone back to sleep.
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Whether you’re just starting or you’re tired of piecing together random YouTube workouts, my online coaching will help you succeed with:
Customized workouts you can do at home.
Mobility routines to reduce stiffness and move better
Expert guidance and progress tracking that fits your lifestyle
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