Erica Nunn • May 7, 2025
Mastering Consistency Fitness Guide
Mastering Consistency in Fitness
Consistency isn't about being perfect-it's about showing up for yourself, even when motivation is
low. This guide will teach you how to build lasting habits so you can make fitness a lifestyle, not just
a phase.
5 Steps to Build Consistency
1. Lower the Barrier
Start small. Focus on showing up for 20 minutes. A short workout, a healthy meal, a short
walk-these add up. Don't aim for perfection. Aim for progress.
2. Tie It to a Deeper Reason
Find your 'why.' Fitness isn't just about the mirror. It's about energy, confidence, and showing up for
the people you love. Attach your routine to a purpose that inspires you.
3. Make It Non-Negotiable
Put it on your calendar. Treat workouts like appointments. If it matters to you, give it space in your
day-no questions asked.
4. Track Your Progress
Use a tracker, app, or journal. Celebrate the little wins. When you see momentum building, it keeps
you going even when the results feel slow.
5. Expect Off Days
Life happens. Don't throw away all your progress because of one off day. Get back on track. What
matters most is what you do next-not what you skipped.
Mastering Consistency in Fitness - Final Note
Consistency is a skill you build. The more reps you put in, the easier it becomes. Show up, stay
patient, and watch your progress grow.

Let’s be honest—life rarely slows down. Between work, kids, errands, and surprise chaos (hello, sick days or forgotten field trips), it can feel impossible to stay consistent with your health and fitness goals. But here’s the truth: you don’t need more motivation—you need a system that works when life doesn’t. If you’re a busy woman trying to juggle it all, this one’s for you. Habit Stacking: Make Fitness Automatic One of the easiest ways to stay consistent is through habit stacking—pairing a new habit with one you already do every day. ✅ Example: After you make your morning coffee, do 10 squats or a 1-minute plank. ✅ Example: After brushing your teeth at night, stretch for 5 minutes or lay out your workout clothes. Small actions linked to existing habits = powerful results over time. ⏰ Morning Prep = Fewer Excuses Later Mornings can make or break your day. Setting up your environment the night before reduces decision fatigue and excuses. Try these: - Set out your workout clothes and shoes - Prep your water bottle + breakfast - Write down your top 3 goals for the day (fitness-related or not) When you prep the night before, you win the morning. Realistic Scheduling Wins Every Time Don’t aim for perfection. Aim for doable. You don’t need a 90-minute gym session to make progress. If your week is packed, here’s how to stay on track: - 3 strength workouts (20–30 mins each) - 2 short walks or mobility sessions - 1 stretch or journal session to reset Even 15 minutes counts. Something is always better than nothing. Download Your Free Weekly Fitness Planner Want to make this easier on yourself? I created a simple Weekly Fitness Planner just for you. ✅ Plan your workouts ✅ Track water, meals, and mindset ✅ Stay consistent even when life gets wild [ Download it here ] Final Thought You don’t have to do it perfectly. You just have to keep showing up. Your consistency—especially on the hard days—is what builds the results you’re craving. You’ve got this. And if you ever need support, the Break the Core community is here for youevery step of the way.

Protein is essential for every woman — whether you're trying to build muscle, lose fat, Improve energy, or support your hormones. Here's why it should be a top priority in your daily nutrition: 1. Muscle Maintenance & Fat Loss Protein helps preserve lean muscle, especially when you're in a fat loss phase. More muscle means a higher metabolism, which burns more calories at rest. Plus, protein helps you feel full longer, curbing cravings and late-night snacking. 2. Hormonal Balance Hormones are made from amino acids — the building blocks of protein. Low protein intake can negatively affect menstrual cycles, mood, and energy levels. 3. Hair, Skin, Nails & Bone Health Protein plays a key role in producing collagen (for skin), keratin (for hair and nails), and maintaining strong bones — especially important as women age. 4. Recovery & Strength After workouts, your muscles need protein to repair and rebuild. This speeds up recovery and helps you get stronger over time. 5. Appetite Control Protein is the most satiating macronutrient. Eating enough protein keeps you fuller longer and reduces the urge to overeat. How Much Protein Do You Need? Active women should aim for 0.8–1 gram of protein per pound of body weight. Example: If you weigh 150 lbs, a goal of 120–150g of protein per day is ideal.

1. Focus on Whole Foods First Prioritize foods that come from the earth think fruits, veggies, lean meats, fish, eggs, nuts, seeds, and whole grains. 2. Read Ingredient Labels Aim for 5 ingredients or less. If you cant pronounce it or dont know what it is, skip it. 3. Shop the Perimeter Most fresh, whole foods are around the outside aisles of the grocery store (produce, meat, dairy). Avoid the processed-heavy center aisles. 4. Cook More at Home Even basic meals give you full control over ingredients, portions, and quality. 5. Limit Added Sugars Avoid sugary drinks, flavored yogurts, processed snacks, and sauces with hidden sugar (like ketchup and BBQ sauce). 6. Stay Hydrated with Water Ditch the soda, juice, or energy drinks. Water supports digestion, detox, and energy levels. 7. Swap Out Processed Carbs Replace white bread, pasta, and sugary cereals with oats, brown rice, quinoa, and sweet potatoes. 8. Use Healthy Fats Cook with olive oil, avocado oil, or coconut oil. Add avocados, nuts, and seeds to meals. 9. Plan & Prep Your Meals Set yourself up for success by prepping protein, veggies, and snacks ahead of time. 10. Give Yourself Grace Clean eating is a lifestyle, not a strict diet. Aim for 80/20 clean, whole foods most of the time, with room for real life.