The Choice That Changes Everything: How to Stay Consistent and Break the All-or-Nothing Cycle
Habit of the Week #6 | Your Daily Habit Challenge: Lift weights 2-3 Times This Week
Let’s talk about something that might be the most important message I’ll ever share with you.
The power of choice.
When I talk with women who feel stuck (frustrated by slow progress, tired of starting over, ready for something to finally work) I often say this:
“You can have the exact process that gets you results if you want it…
Or you can keep guessing, hoping, and starting over every Monday.
Your choice.”
It’s not meant to sound harsh.
It’s meant to open your eyes.
Because here’s the truth:
👉 If you’re not changing it, you’re choosing it.
That means the frustration, exhaustion, or lack of results you’re experiencing isn’t a reflection of failure…
It’s a reflection of what you’re tolerating.
It might not feel like a choice, but it is.
You may be avoiding getting help, committing fully, or stepping out of your comfort zone.
You may feel like you didn’t choose this — that life just got in the way.
But every time you choose to keep going, even when it’s not perfect, you’re reclaiming that power.
And that’s what today’s lesson is all about.
STAYING CONSISTENT WHEN LIFE GETS BUSY
Let’s be honest… you probably already know what to do in order to get yourself to your goal.
Eat better. Move more. Get sleep. Drink water.
The real challenge isn’t knowing.
It’s doing it consistently.
Especially when your life doesn’t slow down.
Between work, family, and everyone else’s needs, it can feel impossible to carve out time for yourself without guilt.
You start strong for a few weeks… then life happens (a sick kid, a long meeting, another curveball) and your plan gets pushed aside again.
Sound familiar?
It’s not because you lack discipline.
It’s because you’ve been trying to mold your lifestyle around your goals instead of molding your goals around your lifestyle.
The key to consistency isn’t doing more.
It’s doing what matters — even when life gets messy.
WHY “ALL OR NOTHING” IS HOLDING YOU BACK
Most women live in one of two modes:
You’re either “on the plan” — tracking perfectly, lifting consistently, eating clean…
Or “off the plan” — skipping workouts, eating whatever, and feeling like you failed.
But the truth is, You don’t need to be perfect to see progress.
You just need to stay in motion.
A “B+” couple weeks beats a “perfect” week followed by “F” week every single time.
HOW TO STAY CONSISTENT WHEN “LIFE” WANTS TO HAPPENS
Here’s what I teach my clients when things get chaotic:
1️⃣ Lower the bar — don’t drop it.
If you can’t do 45 minutes, do 20.
If you can’t meal prep all week, prep for tomorrow.
If you can’t track, just focus on protein and water.
Small actions keep momentum alive.
2️⃣ Plan workouts like appointments.
Schedule them first, not last.
Protect that time the same way you would a doctor’s visit.
3️⃣ Stack new habits on old ones.
After coffee → walk for 10 minutes.
After work → change straight into workout clothes.
After dinner → prep tomorrow’s lunch.
It’s about removing decisions and building rhythm.
4️⃣ Have a “bare minimum” plan.
Full plan: 3 gym workouts/week.
Minimum plan: 2 home workouts with dumbbells.
That way, you never “fall off” — you just shift gears.
OVERCOMING THE ALL-OR-NOTHING TRAP
If there’s one mindset that keeps women stuck, it’s this one.
You start strong — clean meals, perfect workouts, all-in commitment.
Then you miss a day, grab takeout, skip tracking…
And suddenly you’re saying, “I’ll just start over next week.”
You’re not failing because you lack willpower.
You’re just stuck in an all-or-nothing loop that doesn’t work.
I USED TO LIVE THERE TOO.
When I started my own journey, I believed missing a workout meant I failed.
I would double down by, eating less, and pushed harder but would always end up burnt out and frustrated.
The problem wasn’t discipline.
It was pressure.
I only knew two speeds — all in or all out.
That’s why I coach my clients differently.
Because the truth is, the harder you try to be perfect, the faster you burn out.
Perfection isn’t sustainable.
But progress is.
HOW TO BREAK THE CYCLE
1️⃣ - Redefine success.
Stop measuring by perfection.
Start measuring by how quickly you get back on track.
Missed a workout? Fine — you didn’t quit.
2️⃣ - Use the “Next Best Step” rule.
Skip tracking? Focus on protein next meal.
Overslept? Do a 10-minute movement break.
Progress isn’t about perfect steps — it’s about next steps.
3️⃣ - Practice neutral thinking.
No “good” or “bad” days. Just data.
When you drop the guilt, you free the energy to move forward.
THE BELIEF SHIFT THAT CHANGES EVERYTHING
You don’t have to do everything to make progress.
You just have to keep doing something.
When you stop trying to be perfect, you can finally create room for consistent.
That’s where transformation happens — physically, mentally, and emotionally.
THE “B+” STRATEGY
Forget chasing A+.
Aim for B+.
Eat well most of the time.
Work out most weeks.
Sleep enough most nights.
That level of effort — repeated — will beat any perfect plan that you quit after three weeks.
Your body doesn’t respond to perfection.
It responds to patterns.
So today i want you to think about, what would change if you stopped restarting every few weeks and just kept going, even at half speed?
What if you stopped chasing motivation and started building momentum?
👉 Because consistency isn’t about doing more.
It’s about doing what matters — over and over — until it becomes who you are.
And remember — if you’re not changing it, you’re choosing it.
Today, choose you.
Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY” below👇🏻
📌 Ps. Tomorrow, we’ll connect the dots between strength training and nutrition.
I’ll show you how to fuel your body so your workouts actually work for you, not against you.