One ''Trick'' To Maintaining Consistency

Ever wondered why sticking to a workout plan feels harder than finding a decent Wi-Fi signal in a concrete bunker?

It’s not your lack of willpower.

After years of coaching, I’ve found the real issue is ignoring one simple rule: the Goldilocks Rule.

The Goldilocks Rule Explained

Remember Goldilocks and The Three Bears? She didn’t settle for anything too hot or too cold.

The Goldilocks Rule suggests we thrive when tasks are just right—not too easy, not too hard. This balance keeps our motivation, focus, and consistency in check.

Think of it as finding that sweet spot where the porridge is perfect but in workout terms.

You may have seen this is James Clear's book ''Atomic Habits'' and yes, it applies to all aspects of your life.

Going from nothing to 5 workouts a week sounds great on paper, but in reality, it’s like deciding to run a marathon after never actually running..

The leap from zero to five days is too big, setting you up for a spectacular failure.

You need to find the right fit for you right now.

Instead of jumping into an unrealistic regimen, find a program that fits your life.

Small, manageable changes lead to sustainable progress. Expecting too much too soon is like trying to eat a whole pizza in one bite—tempting but disastrous.

What and where is your just right? What does it look like at your busiest times?

What's a Realistic Path?

A while back, I put together an article based on the minimum effective dose.

The reality is, you can get started with even less than this. Have you ever heard of exercise snacks?

When you feel a surge of motivation,it makes it easy to overcommit. But true long-term success comes from a plan that matches your starting point.

Sure, you might nail all your sessions initially, but once the honeymoon phase ends, consistency falls apart faster than a house of cards.

Many “perfect” fitness programs lead to overuse injuries and crushed expectations. Sustainable results come from making small, repeatable changes with minimal stress.

Consistency beats perfection any day. Remember, Rome wasn’t built in a day, and neither is your dream body (cliché quote, I know).

Where to begin

Start by assessing your current fitness level and how often you can realistically work out. The best plans integrate seamlessly into your life without causing major disruption.

Be completely realistic and do NOT get tempted to go into that ''all or nothing mode''.

Focus on what’s “just enough” rather than what’s ideal. A doable plan gets done, builds confidence, and leads to progress.

Choose a plan you’re pretty sure you can follow for the next 4 to 6 months.

It’s about sustainable effort, not a sprint that leaves you gasping for air and waiting for life to sideline your goals once again.

Then, gradually increase your workload. If you’re excelling, up the difficulty. Small victories build momentum, leading to long-term success.

Actionable Tips to Implement Today

1. Start Small: Begin with 2-3 workouts per week. Make them count, but don’t overdo it. A little as 10 minutes 2-3 times a week can be your starting point!
2. Set Realistic Goals: Aim for consistency. Hitting 80% of your planned workouts is a win.
3. Track Progress: Keep a workout journal. Note your successes and areas for improvement. Apps like JeFit, Strong, and Hevy are all free!
4. Stay Flexible: Life happens. Missed a workout? No biggie. Get back on track the next day. Do your best not to miss two in a row - momentum is everything!
5. Celebrate Wins: I can't say this enough times - what gets celebrated, gets repeated. Celebrate all your wins, no matter how small!

By following this approach, you’ll set yourself up for consistent, incremental wins, paving the way for consistency.

If you want help in piecing it all together, message me the word ''CHANGE'' and we can arrange a FREE call to discuss your goals and come up with a gameplan to get you in the best shape of your life - physically and mentally.

Adam