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.
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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! 💪
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