#26 - How To Be More Consistent
Hey, Hey ladies. Good morning. It may not be morning when you're listening to this, but it is early morning here. It's like 5:00 AM, I feel like I should be whispering because everybody in my house is asleep, including little dude. For those of you who don't know, my husband and I got a puppy last month. It's March now, actually so we actually got our puppy in January and he's noisy. So if he's awake and I'm recording podcasts, you can hear him chewing on things in the background or shuffling around or, you know, getting into trouble. So I've been trying to record my podcasts before he wakes up, which means I have to do it super early because as soon as I'm up, he wants to be up to. I love him. You guys, having a puppy, It's such an adventure. And it kind of ties into today's topic.
We're on episode 26, you all, how did we get here so fast? What's going on? We're going to be talking about how to be more consistent now. We're going to talk about this in terms of workouts, because we are in muscle development right now.
But you can apply the tools I'm going to teach you today. To anything in your life and when it comes to consistency, I think that this is. One of the most important factors to living a sculpted lifestyle. We talk [00:02:00] about. The ABCs of weight loss in my transformation program, the ABCs are awareness, belief and consistency. And I think by the time you get to muscle development, after the excess weight is gone,
You've already learned. About awareness. And you believe that it's possible for you. Consistency is one of the big factors. In building a physique that you love sculpting that physique you love because one or two trips to the gym, my friends. Is not going to build you shoulders or glutes.
Or anything else? Write one or two trips to the gym a week for many, many, many weeks or even years in a row. Might. But more than that, we'd like to ideally be getting in three to five workouts. Right? So a lot of my clients struggle with consistency and what this might look like. [00:03:00] Is, you know, there's certain weeks, maybe one or two weeks out of the month where you can get three to five workouts in. And then the other two weeks are just one or two workouts in.
And maybe you're not seeing the results you want as fast as you want. Because of that lack of consistency, or maybe you go really hard for three or four months, and then you fall off and don't work out for three to four months. And so you're constantly kind of in this state. Of. A little bit of progress, a little bit of digression, a little bit of progress, a little D.
Aggression. And. Uh, sculpted lifestyle is all about. Finding that consistency, finding that lifestyle that works for you. In order for you to love your life, but also love the body that you're in. When I was researching this topic today, too. Present to you guys.
I was very much in the mind of, I need to work on this. I need to get better at this as well. Consistency is something that I've struggled with in the past too. And I think it comes from that competition mindset of [00:04:00] on season off season, go time and relaxed time and just not.
And just more of that yo-yo mentality. And that's something that I'm really trying hard to break away from as well. So this is advice that I give myself as well as I give you guys. And. I want you guys to think about. Things in your life that you're already very consistent with. When I sat down and thought about.
Things that I'm really consistent with often they're things that we do. For other people or we've been doing for years, I'm very consistent at grocery shopping and meal prepping every Sunday. Very consistent at taking dude out for a walk at 10:00 AM. Right. And then again at two, and then again at seven.
There's certain things that we have to be consistent to. I'm very consistent at brushing my teeth, not so consistent at flossing.
Who's with me. Those who have been in my tribe for a long time. Now know that flossing is like by. Arch nemesis. It's something that I know I need to do [00:05:00] better. I just hate doing it. I even bought a water flosser. You guys. I bought a water flosser. I'm going off on.
On a tangent here. I bought a water flosser last year. So like at least four to six months ago, I've not used it once. Once what? I don't even know. However, just an update on my oral hygiene. Here you go.
Um, this is what happens when I podcast at 5:00 AM. I'm getting Invisaligns, which I'm super, super excited about. And I'm kind of hoping that it forces me to floss more and drink less coffee.
All right, let's get back on subject. Let's. Let's get back to it. Okay. So. Why does consistency matter when it comes to muscle development? We've talked about this in some of the past podcasts, what muscle development is, is it that's [00:06:00] steadily increasing strain or stress on your muscle structure that forces your human body to say, oh, I need more muscle.
To do the things that. My human is asking me to do right. So.
So your body goes to work at recruiting more muscle tissue. Making it stronger for you. So if your goal is to build a bigger physique to put on more muscle. You need to consistently be putting your body under heavier strain. Now this may not look like hypertrophy or strength all of the time, but pat should be most of it. If your goal is to build more muscle, you should not be going into conditioning phases every other month.
Right. It's kind of like two steps forward. One step back, two steps forward, one step back and you just won't grow. At the pace that you want to grow. So being more consistent towards your goals as well, even if that means. You know that you come out of conditioning, maybe your body fat comes [00:07:00] up a little bit.
And you're in a building phase, you're eating a bit more food, a bit more calories, and you're focusing on putting those muscles under more string, increasing those. Lifts, adding more weight, being able to do more reps with that weight and then decreasing your reps and adding more weight to that. On a regular basis. And.
Those of you.
Who have been trying to increase your muscle mass? You know, this does not happen fast. This takes time.
And sometimes it takes a little bit of time to figure out what works for you, how much food you need to eat. Is there supplements that can support your muscle growth that work for your body? What workouts work best for your body? This is all self discovery, self research towards building that body you love.
It's one of the reasons I say this is a lifelong journey. Right. You will never arrive at a place where you can just. [00:08:00] Be stagnant and maintain. It's constantly a learning growing. Discovering process.
Okay. So let's talk about. Literally how to be more consistent. So I've got a few tips.
Three to be exact. Step number one, tip number one. I'm trying not to do three stuff. So you guys I'm trying really hard, but it is kind of a three-step process. Decide what you want to do. Right. Pick that goal, pick that. focus point, got building more muscle. And then. Decide what you.
Look at your calendar and decide what you can give up in time-wise now. I want you to do this. And set yourself up for success. So if you are currently not working out at all, Do not jump into a five or six. Workout a week. Split. It's too much. Your brain is going to give you a lot of resistance. It's a lot of change [00:09:00] to your schedule.
So, if you're trying to increase the number of workouts you're doing a week, I want you to increase it by one. So if you're doing zero workouts right now, start with one workout a week. If you're doing three workouts right now, consider adding a fourth one. Okay, so start like baby steps. You guys.
This also goes for the amount of time you spend during your. Spent doing your workout. This also goes to the amount of time you spend doing your workout. If you are currently doing zero workouts, don't start with one workout for an hour and a half. Start with one at workout for 30 minutes. I do that for a couple of weeks. And once he got that down at a second workout for 30 minutes.
Once he got that down. Out a third workup for 30 minutes. Once you got those down up those workouts to 45 minutes. You guys seeing that you've seen that progression there. This is really going to help with consistency. And this is advice that I need to take to you guys. I also [00:10:00] tend to be one of those people that jumps into a new program and I'm like, yeah.
All of the workouts. And then. Of course I'm sore after those first couple of work. Workouts, especially if I haven't been training or haven't been lifting as heavy. And so my body gives me some resistance. My brain gives me some resistance and my body needs rest. So easing your way into it is a great way of creating.
Confidence within yourself and creating more of that consistency.
Also setting yourself up for success. With those workouts. So making sure that you're ready to train on when you're supposed to be training, we're going to talk about that in just a minute, but. If you're planning to train first thing in the morning, I talk about this in am routines. in order to have a good am routine.
You need to have a solid PM routine. So if you're going to get up in the morning and work out, first thing in the morning, set yourself up by getting all your workout stuff out the night before getting your pre-workout ready the night before, maybe getting your [00:11:00] post-workout ready the night before, get everything ready so that there is minimal resistance for you in the morning.
Minimal distraction, minimal things to do. To get you up and either on that cardio machine or to the gym or whatever it is you need to do. If you're planning to work out later in the day, also setting yourself up for success, maybe setting an alarm clock to remind you turning off all of your notifications and all of your interruptions for that hour or hour and a half.
Making sure that you've booked it in for a time of day. That is good for you. It's not the time of day when your staff or when your work needs, you. And you're likely to get interrupted, right? Set yourself up for success. This actually takes us right into my step two, which is scheduling it in. So.
When you're scheduling your workout into the week, think about. What time of day actually works best for you. What time of day do you have the most energy? And are you [00:12:00] the most available to yourself? And then I actually, literally you guys, I want you to schedule this in. So whether you use a write in the planner, like I do, I'm old school. Y'all.
Or you use a Google calendar or an iPhone calendar. I want you to sit down with your calendar. Each week. And decide ahead of time. When those were cuts are going to happen. As you get more and more consistent, you may not need to do this. You might just start, you know, every morning at 7:00 AM. I work out?
Period done. 60 minutes, 7:00 AM to 8:00 AM my workout time. But. If you find that you're not. Consistent with those types. If you're scheduling in your calendar. Jim time and you're not committing to it. You're not following through with it. You need to step back. You need to step back and look at how many workouts did I do last week.
One. Okay. I need to schedule two in this week, not [00:13:00] five because when you are not adhering to your calendar, when you are planning to those workouts in and not doing them, what you're creating is a distrust within yourself. That makes. Your brain starts to be like, well, I don't. So what if it's in my calendar, I don't have to do it.
We can just scroll social media instead. It's fine. Right. What you want to do is only write it in your calendar. If you're actually going to do it, so let's start slow. So let's say we're going to put two workouts at our calendar. We're going to work out Tuesday and Thursday from 7:00 AM to 8:00 AM.
Once it's down there once it's written in your calendar. I want you to pretend that it's like a meeting with the CEO of your physical health. It is not cancelable or reschedule, playable or moveable or negotiable. It happens. No matter what I mean, there's always emergency cases, you guys, but not feeling like it is not a good enough [00:14:00] excuse.
If something comes up, let's say. kids school gates canceled. And you have to move it. It's a great opportunity to sit down and be like, okay, why did that happen? Am I okay with my reasoning? How can I make sure that doesn't happen again in the future? How can I set myself up for better success in the future? How can I.
You know, include my kids in that workout or how can I get support for watching my kids while I get my workout instill? So whenever you notice yourself not. Adhering to that commitment you made to yourself. Sit down and do some work on that. Figure out why recreate that trust within yourself? Because when you lose that trust in yourself, to be able to follow through with a meal plan or follow through with your workouts.
It's something you need to spend a lot of time rebuilding. It's kind of like when you depend on another person for something and they let you down over and over again. You stopped depending on them. Right. So when we donate here to our promises, As [00:15:00] to ourselves, the same thing happens. Right. We stopped depending on ourselves, we stop believing that it will do it. And when you stop believing that you'll do it.
You won't do it.
The B is even more important than the see you guys. You got to believe before you can be consistent. Okay. So step one. Decide what you're going to do. Small increments. Step two, schedule it into your calendar. Be kind and set yourself up for success in this step. If you do not like to get up at 6:00 AM in the morning, do not schedule your workout for 6:00 AM in the morning.
Just say work your way up to that. If you want to be a morning workout person. Work your way up to it. Maybe you do one morning workout a week. The rest come in the afternoon. Okay. Step three. I'm kind of talked about this one already, too. Do it. Even if you don't want to. CEO of your [00:16:00] physical health, you guys, once it's in and on the calendar.
Even if you have no energy or you've started your menstrual cycle that day. Even just dragging your butt to the gym and getting on a bike. And spending that time. Being there. I always find the days that I want to work out the least. If I can get to the gym and just get going, I always end up having that.
Past workouts.
Sometimes I just go to the gym and, you know, Go through half my workout and just get it done, especially if it's been a long day and there's a lot going on. But committing to that time you scheduled for your self. It's so Uber important, you guys. I'm trying to figure out right now, how to. Get my workouts in more consistently, it's definitely been more difficult having a puppy around with my husband being.
At the [00:17:00] clinic at work. Um, I haven't gotten to the point where I'm comfortable leaving dude at home alone yet, or rekindling him middle of the day, which I need to start doing you guys. But.
Um, I'm having an aha moment here. I need to start putting him in his kennel in the middle of the day and doing my workout even at home so that I can eventually put him in his kennel middle of the day and then go to the gym. And get my workout in. I've also been pondering the idea of trading some puppy sitting. So finding someone else who has a puppy that gets along with dude really well and.
Maybe they'll take dude a couple of days a week and I can take their puppy a couple of days a week and we can both get some stuff done.
It's like having. Kids but different. I don't know. But literally sitting down and figuring out this for yourselves. I know I can get workouts in on days. My husband is home, so I can book workouts in on Wednesdays, Thursdays and Sundays. And then, you know, how can I get one or two more workouts in on the [00:18:00] days that he's working on the days that I have, dude.
And need to work around his schedule. And all of the things.
So just one more quick recap. How to be more consistent. So start slow. And decide what you want to do, what your goal is. Increase a little each week. Number two, schedule it in to your calendar. With permanent marker. You guys.
And you may want to do this each week. Look at your week and change it depending on what's going on for you that week. That's totally fine. It does not have to be consistent week to week to week. Although it does help. If it is your body will start to adapt to working out at those times and you'll start producing more energy specifically for those workouts. It's pretty amazing.
Then step three, you guys do the thing. No matter what. Fits on your calendar. Get your workouts and. All right. Go into the [00:19:00] world. Be more consistent. Set yourselves up for success. Live sculpted lifestyle by friends.
Liver sculpted lifestyle. My friends I'll see you next week. Bye. For now.
