4 Ways To Stay Consistent With Your Fitness & Nutrition

Summer is officially upon us!

With summer, especially here in coastal Maine, comes a bunch of things including, beach days, drinks on the deck, and BBQ's. 

Although I look forward to those things as much (or more) as the next person, I know they also challenge us on our ability to be consistent when it comes to fitness and healthy nutrition. 

Here are four tips that work for me and my clients to stay consistent, especially during these summer months. 

1. Make it a Priority

One of my favorite sayings is: Instead of saying "I don't have time" replace it with "it's not a priority."

I don't have time to workout > It's not a priority to workout.

I don't have time to prep my meals > It's not a priority to prep my meals. 

It just sounds different. It feels different. 

The reality is we all have the same 24 hours in a day, 168 hours in a week, we just choose to make things more of a priority than other things.

For example, right now you're choosing to read this over something else in hopes it will give you education, motivation, inspiration, etc. 

You choose to watch 3 hours of Netflix.

You choose to sleep in until 10am.

You choose to order take-out. 

Please understand, I know it's not sexy, I know it hurts to hear, but it's not that you don't have time, you just haven't made it a priority yet. 

How do you make something a priority? 

I can only help you so much with that. There's only so many tactical things I can tell you to do. Things like to schedule it, write it down, etc.

However, ultimately, it comes from an internal thought to finally decide it's a priority over something else. 

Now, noticed I used "it." Of course, you could easily plug in fitness, nutrition, etc. But you could also plug in anything else you're currently not getting done, anything that's not getting your priority or your focus (financial, family time, etc). 

2. Stack Small Wins

If you're like me and most people, you have an "all or nothing" approach to a lot of things in life. 

If you don't completely overhaul your food intake, you consider it a failure. 

If you don't go to the gym 6 days a week, you consider it a failure. 

In order to stay consistent, it's important to "stack the small wins."

Celebrate the small stuff. 

It's ok you didn't make it to the gym 3x this week. 

Did you make it once? Great. 

Did you make a healthier nutrition choice? Awesome. 

We tend to think we have to be perfect, an extremist, all the time in order to get results. We have to hit all of our workouts, eat perfect, and never have any stress. 

Anything sub par of that is a failure. 

Well, that's simply not the case. If you have that mindset you'll constantly "fail" yourself, and end up on an emotional rollercoaster, beat yourself up, and make poor choices. 

It's important to get off the rollercoaster of fitness, nutrition, and stress.

Think of this like an amusement park rollercoaster. 

The uphill climbs are the consistent workouts, the smart food choices, etc. 

The downhill twists and turns are the skipped workouts, the months of not working out, the poor food choices, etc. 

Where does a rollercoaster finish?

Right back where it started. 

Don't look for the home runs. Don't look for the big changes. Don't look for the big climb. Becuase, I can guarantee, you won't be able to sustain it, and then you'll mentally beat yourself up, get off track, and be on a downhill twist and turn. Most people fight this up and down their whole life, and guess what, just like a rollercoaster, end up at the same spot they started at.  

Instead, focus on the small consistent changes. Stack the small wins. 

Make one healthier choice.

Make one workout. 

Stack another workout on top of that. 

Stack another healthier choice on top of that. 

If you miss one that's fine. 

Dont' sweat it.

Just stack another one on top of it. 

Eventually, you'll finish out on top. 

Stack the small wins. 

3. Make It Fun

What's more fun, a beach day or an hour in the gym?

Yeah, I'm with you, the beach day. 

But what if you loved your workout just as much as the beach?

Too many people think fitness, nutrition, and all of this stuff is a chore. 

It's an item on your to-do list. 

When things get tough, if you don't really love it, poor choices will win out. 


Because poor choices are easier. 

However, if it's fun, it will be a lot easier to stay consistent. 

I can't tell you what is fun, you determine that for yourself. 

But please know that fitness does not have to be a chore.

If you find a gym that has a great culture and community it can become your second home. 

Find exercises you love, make challenges with yourself, find a workout buddy, etc. 

If you make it fun it will be hard not to be consistent. 

4. Get A Coach

This was really easy for me to write this post. 

It's easy for me to get excited about fitness and nutrition. 

Why? I live and breath it. It's my passion. 

However, I know my team and I are an exception. 

This stuff comes hard to most people. It's not easy. 

Hire a coach. 

Hire someone (or in our case, a team of coaches) that loves this stuff. 

They can help guide you through the entire process, be there to celebrate the highs, and keep you motivated through the lows. 

When your car is broken you hire a mechanic. 

When you're sick you go the doctor. 

When you need your taxes done, you hire an accountant. 

Well, if you need help with fitness and nutrition, hire a coach. 

I know it's not easy, but hopefully, these four concepts will help you stay consistent with fitness and nutrition. 

Let me know if I can help in any way,

Doug Spurling

PS: We just opened up 15 spots in our 30 Day Kick-Start. This is a full 30 days of coaching, accountability, motivation, nutritional support, and more to kick-start the process for you. Learn more and secure your spot by clicking here > 30 Day Kick-Start