Consistency Is Key: How to Make Your Fitness Goals a Reality

Doesn?t it seem like life NEVER slows down?? With four kids?each with their own hobbies and interests, a business to run, and a husband to love, it seems like I am constantly living in chaos, and I know I?m not the only one! Life is just dang hectic. So how do you keep on track when the going gets tough?! Consistency!

Whether it’s health problems, stressors at work or home, sleep deprivation, or just busyness, we tend to sink back to our most consistent habits. In some ways, consistency is good, but in others, it can lead to not so good routines.

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How to Create Consistency to Reach Your Fitness Goals

So let’s talk about shifting behavioral patterns so you create positive consistency in your life so that when a bump in the road comes along, you?ll be so much more likely to keep right on track.

1. Move Your Body + Mix It Up

If there is ANYTHING I hear over and over, it?s that people feel like they just don?t have the time to work out daily. And I get that. But what?s important about moving your body every day is not so much the actual workout, it?s creating the habit that no matter what life throws at you, you are committed enough to yourself to take even 5 minutes out of your daily grind to just MOVE.

Maybe you’re stuck in a rut in your current workout routine and it’s not keeping you motivated, so change it up. Go to the gym, work out at home, or dance it out. P.S. We have an app for that! ;)? Whether you’re taking a walk around the block or doing 30 jumping jacks before bed, making the decision to just get up and move is vital in creating long-term fitness consistency.

2. Be Part of a Group

You know those days when you don’t have a lot of energy? That’s where a group comes into play. These are your people. Maybe you are running around all day or you feel overwhelmed, connecting with people who are also following their transformation goals can be so inspiring and take you right out of that funk. Since these groups are all about support, it’s a safe space for you to share your progress and explore new ideas from the ups and downs of your workout routine to the meals you’ve loved and hated. Let your peers be your cheerleaders and a place for resources. The importance of joining a group isn’t lost on me?it’s one of the reasons we have a Facebook Group just for our TRANSFORM App users!

3. Have a Backup Plan

Guys, life happens. Life happens, A LOT! Plans change, babysitters cancel, kids get sick, and laundry piles up. Sometimes no matter how much we plan to have a healthy lunch or hit the gym after work, it just can?t happen. So what then?

  • For food, find 2 or 3 fast foods that are on track with your meal plan, inexpensive, and most importantly, convenient! That way, when groceries run out or the meeting runs long, you can still keep consistent with the nutrition goals you?ve set for yourself without too much fuss or hassle.
  • For working out, jog to get the mail instead of walking, do a few squats as you watch TV, or take your kids to the park to run around. (Just think about #1…just moving your body will do the trick!).

And remember: Anything is better than nothing when all else fails.

4. Track Your Progress (and set S.M.A.R.T. Goals)

Anytime you see progress, it’s a great way to jumpstart your day, get you out of that rut, and remain consistent. But here’s the thing: The scale isn’t always your friend, and it’s not the be all, end all of gauging your progress! Once you realize that, you can start journaling your journey and also celebrating non-scale victories like inches lost, fitting into those skinny jeans in the back of your closet, or the amount of energy you had when you went on a hike with your kiddos.

Click here to read more about non-scale victories ?

In addition to tracking the progress of your goals, it’s important to consider how S.M.A.R.T. they are. In order to be considered SMART, a goal must have these five components:

? Specific
? Measurable
? Attainable
? Relevant
? Time-bound

Now let’s think about your goals. “I want to lose weight” is a common goal, but the goal itself may be holding you back. To make it SMART, let?s change ?I want to lose weight? into something smaller and more focused like, “I will work out for 5 minutes per day, 5 days a week” or “I will lose 6 pounds in 6 weeks.” These types of goals and tracking are more sustainable and easier to keep doing consistently day-after-day.

Click here to read more about SMART goals ?

Consistency doesn’t happen overnight. It does happen day by day, and the thing is, once you get into the routine of doing it, well…your routine is pretty dang good. What tips and tools have you found to create consistency in reaching your goals? Let me know in the comments below!


Related reading:

Visualize Your Transformation Progress: Why Befores and Afters Are Important
7 Resistance Band Moves You Can Do Anywhere
Healthy Meal Prep Tips: How to Make a Time-Saving Sheet Pan Dinner
No Gym, No Problem: Workouts on the Go
A Lotta Tabata || 4-Minute Total Body Toning Workouts

4 Responses

    1. Hi Alicia: Heidi follows the workout programs in The Transform App! You can learn more about it here: The app is loaded with several workout programs, so there’s a fit for everyone! 🙂

  1. You speak of mixing up workouts…please allow your app to access a dance workout without changing plans. I love the strength workouts but would occasionally love to dance! Thank you!

    1. Hi Deb! Our developers are working on that! Sometimes when you change workout programs, that program requires a bit of a different nutrition program, so that’s why those changes happen. We love that you’re loving the app!

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