6 Steps to Consistency

You can have the perfect plan and it doesn't matter if you can't stick to it.

And if I'm being honest, the answer comes down to two pieces:

1. Making it as easy as possible

2. Learning to deal with the discomfort that's going to come up along the way.

I know that's not the sexy answer. We all want the black-and-white solution. The perfect plan that just makes it easy.

And yes, simplifying is huge. But I don't want you to lose sight of the fact that change isn't friendly to your brain.

Your mind wants comfort. It wants familiar. When you push against that, it's going to push back.

So before we go any further, I want you to really think about this:

How is "trying harder" working out for you?

I've lost count of how many consultations I've done where someone tells me, "Yeah, I'm just gonna do it this time." And I get it, I've said it too. But if you've been wanting to lose fat or get in shape for five years, ten years, fifteen years - and at any point along the way your plan was "I'm just gonna try harder" - then that's exactly what's gotten you where you are today.

If trying harder worked, wouldn't you be there by now? If beating yourself up worked, wouldn't you be there by now?

Once we accept that, we can actually get somewhere.

So here's the high-level approach I cover in this training:

Simplify. Calories, protein, steps, weight training. Those four things will take you incredibly far. Stop majoring in the minors. Stop obsessing over avoiding certain ingredients or timing six perfect meals. Just nail the basics first.

Progress over perfection. If you're at 4,000 steps and you want to eventually hit 10,000—guess what? 5,000 is progress. If you're getting 40 grams of protein and you want 140, then 100 is progress. Measure backwards.

More over less. Focus on abundance instead of restriction. More protein. More steps. More vegetables. More weight training. Before you ever focus on cutting something out, focus on adding. Because the second you tell yourself you can't have something, it's going to consume your mind.

Optimize your environment. The people who are most successful don't have more willpower—they rely on it less. Get a walking pad. Keep whole foods visible and trigger foods out of sight. Find a gym close to home. Pack your gym bag the night before. The less friction, the easier it is.

Have a bare-ass minimum. This one's huge. Most of us have Plan A and literally nothing else. So when Plan A falls apart, everything goes out the window. Come up with a Plan B for busy days and a Plan C for when all hell breaks loose. Your Plan C should be 90% doable on the worst day you can imagine—maybe it's just eating mindfully and going for a five-minute walk. That way you can check it off as a win instead of spiraling.

Find your tipping point. When you're in that all-or-nothing mindset, discomfort makes you want to do nothing. Instead, ask yourself: what level of this activity is manageably uncomfortable? You wanted to walk 30 minutes but you're exhausted—okay, what about 10? What about one block? Find the in-between.

Change isn't about white-knuckling through a perfect plan. It's about building flexibility, having backup options, and staying in the game when things get hard.

Because consistency isn't perfection. It's just not quitting.