Your first step to finally staying consistent
Habit of The Week #7: How to Finally Stay Consistent and Lose Fat for Good
By now, you understand two things:
Motivation doesn’t last.
Consistency changes everything.
So today, let’s make consistency simple.
If you’ve been caught in that start–stop cycle — great for two weeks, then burned out — it’s not because you can’t follow through.
It’s because the plan you were following didn’t fit your lifestyle.
I’ve helped hundreds of women break that pattern using a simple system that makes consistency easier than ever.
It’s the same one I teach all my clients in my 1:1 coaching program — and it works no matter how busy life gets.
Here’s what it looks like👇🏻
Step 1️⃣ - Start Small
Stop trying to overhaul everything at once.
Pick one small habit you can stick to daily — something that feels so easy it’s almost impossible to fail.
That might be:
Eating protein with each meal.
Drinking one more glass of water per day.
Walking for 10 minutes after dinner.
Start small. Master it. Then layer the next habit on top.
Consistency builds confidence — not the other way around.
Step 2️⃣ - Anchor Your Habits
Habits stick best when they’re connected to something you already do.
If you want to start stretching, do it right after brushing your teeth.
If you want to drink more water, keep your bottle next to your coffee mug.
If you want to take vitamins, put them by your phone charger.
Anchoring turns new habits into automatic ones — no motivation required.
Step 3️⃣ - Plan for Imperfection
Life is unpredictable. You’ll miss workouts. You’ll have late nights.
That doesn’t mean you’ve failed — it means you’re human.
So instead of the all-or-nothing mindset, use what I call the Good, Better, Best approach:
Good: Get a 10-minute walk in.
Better: Do your planned workout.
Best: Do your workout and take a walk after dinner.
All three count.
Consistency isn’t perfection — it’s persistence.
Step 4️⃣ - Track Consistency, Not Perfection
Most people only track the scale.
But progress is about behaviors, not just numbers.
Ask yourself each week:
Did I hit my protein goal most days?
Did I move my body regularly?
Did I hit my “Good” or “Better” plan more often than not?
Track actions — because actions create results.
Step 5️⃣ - Reflect Weekly
Every Sunday, spend five minutes asking yourself three questions:
What worked this week?
What didn’t?
What’s one small adjustment I can make next week?
Reflection is what keeps you learning, improving, and staying consistent long term.
Bonus Rule: Never Miss Twice
This rule changed everything for me — and for my clients.
You can miss one day. You can take a rest.
But never let two days go by without getting back on track.
One missed day is a break.
Two missed days becomes a pattern.
If you follow this one rule, you’ll stay 80–90% consistent year-round — and that’s where results live.
But the best part is, you don’t have to do this perfectly to see progress.
You just have to keep doing it long enough to let the results compound.
This is exactly what we build on together inside my 1:1 coaching program — structure, accountability, and the right kind of support so you don’t fall back into “start-over mode.”
But before we get there, I want you to take one small step today.
Pick one habit — just one — that you can commit to every day for the next three days.
Keep it small, simple, and specific.
That one habit will be your first consistency win.
Tomorrow, I’ll show you how to stay consistent when life gets busy — because that’s where most women lose their rhythm, and where I’ll help you keep yours.
Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY” below👇🏻