5 Simple Steps to Build Consistency and Transform Your Fitness Journey
Jason Rice • October 13, 2024
When it comes to fitness, we all want results, and we want them yesterday. But here’s the kicker—building lasting fitness isn’t about chasing the fastest path to a six-pack. It’s about mastering the art of consistency. Think of your fitness journey as planting seeds in a garden. You won’t see the blossoms overnight, but with a little attention and care, the transformation will be worth the wait. So, let’s dig into five simple, actionable steps to keep you showing up, rain or shine, and transform your fitness journey from a fleeting dream to a lifelong reality.
Step 1: Start Small—Like, Tiny Small
When most people embark on their fitness journey, they hit the ground running (literally), thinking that more is better. But that’s the fast lane to burnout. Instead, start small—and I mean ridiculously
small. You don’t need to overhaul your entire life to make a change. Begin by committing to just 10 minutes of movement a day. It’s not about the quantity, but about creating the habit.
- Here’s the trick: Keep it so simple that you can’t talk yourself out of it.
- Maybe it’s a brisk walk, maybe it’s five push-ups during Netflix binge breaks—just get moving!
- The key is building momentum without overwhelming yourself.
Think of it this way: You’re setting up the dominoes. With one tiny push, they’ll all fall in place, but you need that first nudge. Fitness is a marathon, not a sprint.
Step 2: Make Fitness Fun—Find Your Happy Place
Nobody sticks with something they hate, so find a workout you actually enjoy. You wouldn’t force yourself to eat the same bland cereal every day, right? So, why torture yourself with a workout that feels like punishment?
- Love the outdoors? Make hiking your go-to.
- Can’t get enough of the beat? Try dance workouts or spinning classes.
- Need variety? Mix it up with CrossFit (I know a great place 😉), yoga, or weightlifting.
When you find the thing that lights you up, you won’t dread it—you’ll actually look forward to it. Make working out feel like a reward instead of a chore. Your body will thank you, and your mind will stay sharp.
Step 3: Create a Plan—Because Winging It Isn’t a Strategy
Here’s the harsh truth: without a plan, you’re just winging it, and winging it never works long-term. Consistency thrives on structure, so it’s time to get intentional about your fitness.
- Schedule your workouts like important meetings.
- Set a weekly goal—whether it’s three gym sessions, two yoga classes, or five days of walks.
- Plan for obstacles—if you know your Monday mornings are chaos, schedule your workouts for later in the day.
Planning takes the guesswork out of fitness. Instead of relying on motivation (which, let’s face it, is as fleeting as a sugar high), you rely on commitment. It’s much harder to skip a workout when it’s right there in your calendar with an alarm screaming, “You promised!”
Step 4: Track Your Progress—Every Little Win Counts
Nothing kills momentum like feeling stuck in a rut. But here’s the thing: You’re probably making more progress than you realize, you’re just not tracking it! Progress isn’t always about how much weight you’ve lost or how fast you can run. It’s also about how much stronger you feel, how much more energy you have, or how less winded you are after climbing the stairs.
- Keep a workout log to track what you’re doing and how you’re feeling.
- Celebrate small wins—every extra rep, every longer plank, every day you showed up even when you didn’t feel like it.
- Use progress photos to remind yourself how far you’ve come.
By tracking these subtle changes, you’ll see progress stacking up. It’s like watching a time-lapse of your fitness journey—each tiny step becomes a huge leap over time.
Step 5: Build a Support System—Find Your Tribe
There’s a reason lone wolves aren’t known for their long-distance running careers: Support is crucial
when it comes to staying consistent. When the going gets tough (and it will), it’s your tribe that will keep you going. Whether it’s a workout buddy, a group class, or a supportive online community, surround yourself with people who get it.
- Join a fitness class where you feel like part of a team. (Again, I know a great place! 😉)
- Share your goals with a close friend and keep each other accountable.
- Connect with others on social media or fitness apps to share progress and cheer each other on.
No one said you have to do this alone. In fact, it’s a lot more fun when you don’t.
Conclusion: Consistency Over Perfection
The secret to fitness success? It’s not about being perfect. It’s about showing up, day after day, even when you don’t feel like it. Sure, you’ll have off days. Maybe you’ll miss a workout or dive into that extra slice of pizza (or two). That’s okay. What matters is that you get back up and keep moving forward.
Fitness is a long game—think of it as planting a tree. It won’t grow overnight, but with steady care, it’ll eventually flourish into something strong, lasting, and beautiful.
So, don’t wait for the “perfect” moment to start. Begin with where you are, use these five simple steps, and build your fitness journey brick by brick. And remember—you don’t have to do it alone. Find joy in the process, celebrate your wins, and keep showing up.
---
Pro Tip:
The next time you feel like skipping a workout, remind yourself that it’s not about being perfect. It’s about consistency. Do something, no matter how small, and keep that momentum alive. You’ve got this! 💪
More Posts
When Krishna and I met for his goal review back in March, he was honest about where he was struggling. His last marathon had been a grind. Cardio-wise, he felt fine, but when it came to strength, he hit a wall. Fast forward to this fall, and the story looks very different. Krishna ran the New York City Marathon , one of the toughest, hilliest courses around. Not only did he finish strong - within 30 seconds of his Chicago time on a much harder route - but he recovered faster than ever. “Doing CrossFit often in the last few weeks helped me a lot,” he said. “The main difference was recovery. I flew back the next morning and wasn’t tired or exhausted.” That’s what consistency does. In September and October, Krishna committed to his CrossFit training, showing up with purpose and putting in the work to build the strength that had been missing from his marathon prep. He also made small, steady changes outside the gym - like sticking to a nutrition habit of no late-night eating after 7:30 PM. Simple, consistent actions that made a big difference in how he felt. Running long distances demands endurance. But running them well demands strength, stability, and recovery. Krishna’s story is proof that when you balance both, you don’t just survive the marathon - you thrive through it. 👏 Huge congratulations, Krishna! Your hard work is inspiring!
Move Better, Hurt Less: How Mobility Unlocks Strength and Longevity Picture this: you’re halfway through a set of back squats, the bar feels heavy—but not because your legs are weak. It’s because your hips refuse to cooperate. You’re grinding through molasses instead of moving like a well-oiled machine. That stiffness? It’s your body’s way of whispering (or maybe yelling): “Hey, we’ve got a mobility problem.” Most people treat mobility like the sad salad sitting next to the steak—important in theory, ignored in practice. But here’s the truth: mobility is strength in motion. It’s what allows your power to actually show up when it matters—on the barbell, on the field, or when you’re picking up your kid without feeling your lower back file a complaint. Mobility Isn’t Stretching—It’s Strength That Moves Stretching is what you do when you want to touch your toes. Mobility is what you need to pick up your keys without pulling a hamstring. Mobility is the marriage between flexibility and control. It’s your ability to move through a range of motion with strength and stability. It’s not about forcing yourself into yoga poses or chasing “looseness.” It’s about earning the right to move freely. Think of it like the difference between: - A floppy noodle (too flexible, no control) - A stiff board (too tight, can’t move) - And a panther—supple, powerful, and ready to pounce You want to be the panther. The Strength Ceiling: You’re Stronger Than You Think—If You Could Just Move Better Here’s the painful irony: most athletes aren’t limited by strength. They’re limited by how well they can move. Let’s say your hips are tighter than your jeans after Thanksgiving dinner. When you squat, your body compensates—knees cave in, heels lift, and suddenly that strong foundation feels like a Jenga tower in a windstorm. It’s not that your legs are weak; it’s that your joints don’t have room to do their job. Mobility dictates: - How deep you can squat (hips + ankles) - How well you can press overhead (shoulders + thoracic spine) - How powerfully you can jump, land, and change direction (everything working together) Without mobility, you’re driving a Ferrari with the parking brake on. The engine roars, but you’re not going anywhere fast—and something’s going to burn out. The Injury Loop: Tight Today, Hurt Tomorrow Every gym has that one person who’s “always working around something.” Maybe it’s a cranky shoulder. A hip that pops. A knee that protests like it’s on strike. Here’s the cycle: 1. You move with limited mobility. 2. Your body compensates. 3. You get away with it—for a while. 4. Then pain shows up, uninvited, like a bad sequel. Poor mobility is sneaky because it doesn’t scream right away. It whispers—until one day your shoulder taps out during kipping pull-ups or your lower back flares mid-deadlift. Mobility training interrupts that loop. It restores movement patterns before they spiral into dysfunction. It teaches your joints to work together instead of fight each other. And the cool part? You don’t need an hour of foam rolling or a full yoga session to make progress. Sometimes five intentional minutes a day can turn chaos into control. Mobility Is the Foundation for Longevity Let’s zoom out. Mobility isn’t just about performing better in workouts—it’s about living better, longer. It’s about bending down to tie your shoes at 70 without groaning like a haunted house door. When you move well: - Your joints stay lubricated and healthy. - You build resilience against falls, injuries, and daily wear. - You stay independent—because you can still squat, reach, twist, and play. Mobility keeps your movement currency high, so you can spend it however you like—whether that’s crushing “Fran,” chasing your grandkids, or hauling Costco groceries like a CrossFit Games event. The 5-Minute Rule: Small Effort, Massive Payoff Here’s your action step—and it’s ridiculously simple: 👉 Spend 5 minutes a day working on your tightest area. That’s it. No fancy tools, no hour-long routines, no “I’ll start next Monday.” Focus on one zone that gives you trouble—hips, shoulders, or ankles—and hit a few drills consistently. Example: - Hips: Couch stretch + 90/90 transitions - Shoulders: Banded pass-throughs + wall slides - Ankles: Weighted dorsiflexion rocks + heel drops Do it after class. While dinner’s in the oven. When you’re scrolling reels. Tiny, daily deposits lead to big returns. Because mobility doesn’t just add years to your training—it adds *quality* to those years. The kind that feels strong, fluid, and pain-free. Final Thought: Don’t Settle for Stiff You don’t need to live with tight hips, cranky shoulders, or knees that sound like bubble wrap. Mobility work is the unsung hero of progress. It’s the bridge between strength and freedom—the quiet discipline that keeps your engine running smoothly when everyone else is breaking down. So, next time you finish a workout, take five minutes to move with purpose. Not because you have to, but because your future self will thank you. Move better. Hurt less. Live more.
The holidays are here—and with them come packed schedules, endless to-do lists, and about a hundred opportunities to grab whatever food is closest when you’re running out the door. That’s why meal prep isn’t just a time-saver—it’s a sanity saver . Prepping even a few simple meals each week helps you stay fueled, avoid the mid-afternoon crash, and make choices that actually support how you want to feel. When life gets chaotic, the small habits matter most. A few minutes in the kitchen today can mean the difference between grabbing takeout out of desperation or sitting down to a meal that actually nourishes you. Here are three simple, crowd-favorite recipes you can prep in under an hour and mix-and-match throughout the week: 1. Buffalo Chili Packed with protein and full of flavor, this one is a lifesaver on busy nights. Toss everything into a slow cooker or Instant Pot, and let it do the work. Serve it over rice, potatoes, or even cauliflower rice for an easy, comforting meal that reheats perfectly. Ingredients: 2 lbs chicken breasts Bone broth - to preference Primal Kitchen or Noble buffalo sauce, 1- 1.5 bottles 28 oz can crushed tomatoes 1-2 packages of prepared mirepoix (or dice onion, celery and carrots on your own) Salt, pepper, garlic to taste Directions: -Put all ingredients in a dutch oven, slow cooker or instant pot, cover and cook. Dutch oven is about an hour simmer time, slow cooker is 4-6, instant pot is 20 minutes on high pressure. You know it’s done when you can easily fork-shred the chicken. -Once the chicken is shredded, let it simmer (or sit in the pot if you’re using an instant pot) to absorb a bit of the liquid. -Serve over starch of choice. 2. Egg Roll in a Bowl All the flavor of takeout, none of the guilt. This one-pan wonder combines ground turkey or chicken with a slaw mix and your favorite seasonings for a quick, high-protein, veggie-packed meal. Bonus: it’s great for lunches all week long. Ingredients: 2lbs ground turkey or chicken 1 package of cabbage cole slaw mix and/or shredded brussels sprouts Coconut aminos Rice vinegar Salt, pepper, ginger, garlic (measure with your heart) Directions: Sauté meat with salt, pepper, ginger & garlic (minced or powder). Add veggies, cook until they wilt. Add coconut aminos & rice vinegar (to taste). Serve over starch of choice, such as miracle noodles, egg noodles, or cauliflower rice. 3. Simple Chicken Breasts It doesn’t get easier—or more versatile. Cook up a batch with your favorite spices, portion into glass containers, and pair with sweet potatoes, veggies, or rice. Change up the flavor all week with different sauces—buffalo, BBQ, teriyaki, or taco-style. Ingredients: 2 lbs chicken breasts ¾ cup bone broth Salt, pepper, garlic, oregano, turmeric - to taste Directions: -Put all ingredients in a dutch oven, slow cooker or instant pot, cover and cook. Dutch oven is about an hour simmer time, slow cooker is 4-6 depending on the heat setting, instant pot is 10 mins of cook time at high pressure. You know it’s done when the chicken easily fork-shreds. -Portion chicken in glass dishes, pair with sweet potato or carb of choice, and veggies of choice. You can also add sauces for variety - buffalo, bbq, or teriyaki sauces are good, and taco seasoning adds great flavor! Mix and match to keep it interesting throughout the week. Why Meal Prep Matters (Especially Now) During the holidays, consistency often takes a back seat to convenience. But that’s exactly when structure helps the most. When your meals are ready to go: -You eat with intention, not impulse. -You save time (and stress) on busy weekdays. -You keep your energy steady for workouts, work, and family. Remember—fuel that loves you back doesn’t have to be complicated. A little prep today means your future self gets to breathe easier tomorrow. So, which one will you make this week?
