Consistency Checklist

When progress feels slow, it's easy to assume that what you’re doing isn’t working. People typically will think, “Oh, I guess I need a new workout, a new diet, or a new supplement.” More often than not, you don't need a new plan, you just need to become more consistent with the one you already have.

Before changing anything, ask yourself these questions:

Did I complete my scheduled workouts this week?

Remember, your workouts don't have to be perfect. Showing up consistently matters far more than having the "perfect" workout every time.

Did I hit my protein goal most days?

You don't need to hit your target every single day. Aim for consistency over the course of the week, not perfection every 24 hours.

Did I eat fruits and vegetables most days?

Instead of focusing on what you "shouldn't" eat, ask yourself if you've been including foods that nourish your body and help you feel your best.

Did I stay hydrated?

Even mild dehydration can impact your energy, performance, and hunger. Water is one of the simplest habits you can improve.

Did I sleep 7–9 hours most nights?

Sleep is often the first thing to suffer when life gets busy, but it's also one of the biggest drivers of recovery, appetite regulation, and energy.

Did I move outside of my workouts?

Daily movement matters. Walking the dog, taking the stairs, or going for an evening walk all count.

Did I plan ahead?

Healthy choices become much easier when they're already decided. Taking five minutes to think about tomorrow's meals or workout can make all the difference.

Before You Make a Change...

If you've answered "no" to several of these questions, resist the urge to overhaul your plan.

Instead, ask yourself:

"What's the one habit that would make the biggest difference this week?"

Then focus your energy there.

Trying to improve everything at once usually leads to improving nothing at all.