Staying consistent with health and fitness isn’t about willpower—it’s about having systems in place that make good habits second nature. I’ve found that when I simplify my nutrition, stick to a routine, and remove decision fatigue, I’m able to stay on track without feeling overwhelmed.
1. Planning Ahead: The Key to Success
If I don’t plan, I don’t stay on track—it’s as simple as that. That’s why I dedicate specific times each week to prep my food, so when life gets busy, I already have meals ready to go. Whether it’s a Sunday meal prep session or smaller prep sessions throughout the week, having a plan in place helps me avoid last-minute decisions that could derail my progress.
2. Keeping It Simple (Because I’m Lazy and That’s Okay)
The less effort required, the better. I focus on easy, repeatable meals that don’t require a ton of prep. One of my favorite meal prep hacks? Batch cooking protein.
For example, I buy raw chicken tenderloins, season them with lemon pepper or taco seasoning, and bake them at 350°F for about 20-22 minutes. Once they’re cooked, I take kitchen scissors and cut all the chicken at once. That way, throughout the week, whenever I need chicken for a meal, it’s already prepped—I just reheat and eat.
The same goes for vegetables and carbohydrates. I’m a big fan of microwavable veggies and microwavable carbs like frozen bags of veggies, ready-to-eat rice, or steamable bags of potatoes. They make meal assembly ridiculously easy and cut down on cooking time.
3. The Power of Routine: Consistency Made Easy
Beyond nutrition, having a set routine for training, sleep, and daily habits makes it easier to stay consistent. I’ve structured my days so that things like workouts, meals, and sleep happen at roughly the same time every day. Here’s what that looks like:
- Training Schedule: I train on the same days each week, at around the same time. This removes any question of “Should I work out today?” because it’s already built into my schedule.
- Morning & Night Routine: I wake up around the same time every morning and start my day with what I call my “opening shift” chores—small tasks that set the tone for the day. At night, I aim to be in bed at the same time to keep my sleep schedule consistent.
- Why This Works: Having dedicated times for workouts, a structured morning routine, and a consistent bedtime makes everything else—nutrition, training, energy levels—fall into place more easily.
At the end of the day, the best system is the one that works for you. These strategies help me simplify my nutrition, stick to my workouts, and stay consistent without overthinking it.
Everything I’ve mentioned here isn’t just what works for me—it’s what I work on with my clients every day. These systems have helped them stay on track, build consistency, and ultimately reach their goals. When you have a plan, a routine, and simple strategies in place, success becomes so much easier.
What systems do you use to stay on track? Let me know—I’m always looking for more time-saving and consistency-building strategies!