09/18/2026
Consistency = results!
Building consistent daily and weekly habits is the key to success in your goals - here’s a few to get dialed in for your fit girl long term lifestyle:
1. Focus on a protein number over a calorie number. Try for 1g/lb of ideal body weight per day. Start your day with at least 30g at breakfast.
2. Lift heavy 3-5x/week. When your last few reps don’t make you struggle and make that ugly face you need to increase your weight!
3. Walk 8-12,000 steps per day. Park farther away, walk for 10 mins after every meal, take mini walk breaks at work- get it in!
4. Eat food on repeat. Find out what works for you and your macros and keep eating it! I’ve eaten the same 40g of protein breakfast for years and I love it and still look forward to it every day!
5. Water first. Before anything else get your water in- try for 30oz before lunch, 30oz more before dinner and last 30oz in the evening. I have mine sitting beside my bed and as soon as I get out of bed I’m sipping and 30oz is gone before you know it.
6. Prep 2-3 proteins to have on hand for quick meals. It’s so quick and easy to throw some chicken in the air fryer, fry up some ground beef or turkey and boil some eggs. It doesn’t have to take you all day!
7. Get 7-8 hours of sleep. Make a conscious effort to develop an evening routine that winds you down to a restful sleep. Maybe a bath, journaling, no phone- whatever works for you.
8. Keep a high protein snack within reach at all times. Avoid the drive through and poor life choices!
9. Think 80/20. It is not going to be perfect, but if you are making mindful choices and are on track 80% of the time that 20% will not ruin your progress! Balance is key.
10. Focus on long term consistency over short term intensity. Build habits that are attainable even when life gets messy and busy, and if you go off track give yourself grace and start again immediately- don’t wait- do one small thing that will get you right back at it!
You’ve got this! 🙌
