The secret is there is no secret to fitness.
“The secret is there is no secret.
Consistency over intensity.
Progress over perfection.
Fundamentals over fads.
Over and over again.” – Unknown
When it comes to developing long-term fitness habits, being consistent, making sustainable progress, and getting really good at the fundamentals is the secret sauce… But this simple approach might not feel sexy enough to conquer your health and fitness goals, especially if you’re feeling REALLY motivated to overcome the struggles you’ve been facing.
But trusting this simple process is key.
Whether you’re trying to lose weight, get back in shape, get stronger or healthier, “quick fixes” and complex programs rarely last, as appealing as they may be. As a coach who has over 16 years of coaching experience, I’ve worked with thousands of clients. I’ve seen many give up and I’ve seen many succeed, and it’s those who are consistent, those who celebrate even the smallest of wins, those who stick with the basics who create lasting progress and success!
But how do you stay consistent? How do you cope with the inevitable setbacks that will arise in your journey? How can you decipher the difference between simple and complex programs that exist?
Consistency Over Intensity
To be consistent with your workouts, you need to commit to a workout frequency that is easy and sustainable FOR YOU. This will change over time, but the important piece to understand here is that you must begin at your current level of fitness to be successful long-term. Whether that means working out once or twice per week, or even 3-5 workouts a week, you must make the goal EASY for your current level of fitness. But the truth is, most people come out the gate too fast, ignoring their current level of fitness and try to go BIG in an attempt to expedite a process that cannot be rushed.
So what do you do if you don’t workout at all or sometimes?
Start where you are. For example, if you do not work out at all, begin with 1-2 times per week. When 1-2 times per week becomes a HABIT, then shift to 2-3 times per week. Then when 2-3 times per week becomes a HABIT, shift to 3-4 workouts per week and so on. Start with a goal that is realistic, simple, and easy for you to repeat over and over again.
Progress Over Perfection
Probably more difficult than being consistent is being less hard on yourself when you experience the setbacks that will inevitably arise in your journey. You must be gracious with yourself when you experience these setbacks and understand that not one single person has ever been successful without setbacks. It’s all a part of the journey.
So how do we overcome this “all or nothing,” perfectionist way of thinking?
Celebrate your wins every day, no matter how small. That could mean getting 7+ hours of sleep, eating more protein, or SHOWING UP to the gym. All of these wins, no matter how big or how small, add up to sustainable PROGRESS… And those who take the time to reflect on and acknowledge these wins are the ones who are more likely to achieve their health and fitness goals. So start practicing now!
Here’s how – Instead of beating yourself up when you aren’t consistent, when you eat something you were trying to avoid, etc., LEARN from these setbacks and PIVOT if necessary. Sometimes that means adjusting the number of days per week you’re working out, adding quality foods to your diet (versus removing some), or even setting up time to chat with a coach who can offer expert guidance.
Fundamentals Over Fads
Let’s face it… there is A LOT of information in our world. Some of this information is simple and has been around for years and years (because it works) and some information is… well… rather overwhelming or confusing. The easiest way to cut through all the noise is to talk to an expert coach who lives and breathes by example, has been in the game for several years, who has also helped a lot of people!
It’s not your job to decipher which programs may be best for you. That’s the job of your coach, and the right coach will help you figure out the best program with enthusiasm and gratitude. The program should start slow, becoming increasingly more difficult after several weeks (if not months or years), helping you FEEL better while encouraging you to keep showing up for more.
Over and Over…
To create a lifestyle that allows you to get the results you’re working so hard for (and keep them), you must trust this process. Start slow, celebrate every little win, and seek guidance and support from coaches who will help you keep things simple. The easier it is for you to build sustainable habits with the long-term in mind, the easier it will be for you to stay CONSISTENT throughout this process.
Embrace routine, stay the course, and let your results excite you to just show up and keep going. You’ve got this! But if you need some additional guidance and support, please don’t hesitate to reach out to us.
Book your free consultation here: https://kilo.gymleadmachine.com/widget/booking/hFtBF3qPRpwRKbLDS3TN