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.
Whole Foods Grocery List + 5-Day Clean Meal Plan Grocery List PROTEINS: - Chicken breast (3-4 lbs) - Ground turkey or lean beef (2 lbs) - Eggs (2 dozen) - Salmon or cod filets (2 lbs) - Turkey or chicken sausage (nitrate-free) VEGGIES (fresh or frozen): - Broccoli - Green beans - Bell peppers - Zucchini - Sweet potatoes - Mixed greens or spinach - Carrots - Onion - Garlic CARBS: - Jasmine or brown rice - Quinoa - Sweet potatoes - Whole grain or chickpea pasta - Corn tortillas or rice cakes HEALTHY FATS: - Avocados - Olive oil - Nuts or seeds (almonds, chia, sunflower) - Nut butter (no sugar added) PANTRY STAPLES: - Low-sodium broth or stock - Canned beans (black or chickpeas) - Salsa - Coconut aminos or low-sodium soy sauce - Garlic powder, onion powder, paprika, chili powder, salt, pepper 5-Day Meal Plan MONDAY Lunch: Grilled chicken + sweet potatoes + roasted green beans Dinner: Turkey taco bowls (ground turkey, rice, sautéed peppers/onions, salsa, avocado) TUESDAY Lunch: Salmon + quinoa + steamed broccoli Dinner: Stir-fry with chicken, mixed veggies, and coconut aminos over rice WEDNESDAY Lunch: Turkey sausage + roasted sweet potatoes + spinach salad with olive oil Dinner: Ground beef zucchini skillet with garlic, onions & tomato THURSDAY Lunch: Tuna or egg salad lettuce wraps + rice cakes + side carrots Dinner: Baked chicken thighs + green beans + mashed sweet potatoes FRIDAY Lunch: Leftover stir-fry or grilled chicken salad Dinner: Sheet pan dinner: salmon or cod + roasted broccoli + carrots + sweet potatoes Prep Tips TIPS FOR EASY PREP: - Cook all proteins on Sunday or in a slow cooker while multitasking - Roast a big tray of veggies to mix and match - Use leftover dinner as lunch the next day - Pre-cook rice/quinoa for the week and portion it out
Let's get real: most women don't fail because they're lazy or unmotivated. They fail because their plan never fit their lifestyle in the first place. That's why every 1:1 coaching plan I build is customized, sustainable, and built around your reality - not some unrealistic cookie-cutter plan. Here's exactly how I structure things when we work together: 1. Deep Dive Intake: Your Story, Your Struggles, Your Strengths Your current routine, goals, and limitations Your relationship with food, fitness, and your body What's worked (or failed) in the past Where you need support most - physically, emotionally, mentally 2. Custom Nutrition Guidance (No Starvation Here) Your personalized macro targets (based on your goals) A simple, flexible eating framework using mostly whole foods Support for intermittent fasting (if it aligns with your routine) Easy meal prep ideas that don't require hours in the kitchen 3. Training That Matches Your Energy & Time A structured weekly workout plan tailored to your level, goals, and schedule Focus on progressive overload (so you keep seeing results) At-home or gym options (bands, dumbbells, or full gym -- we adapt) Strength + cardio built to fit YOUR body, YOUR goals 4. Mindset + Accountability = Real Change Weekly mindset prompts to stay connected to your "why" Coaching through setbacks (because they're normal) Messaging access for quick wins, questions, and support Encouragement to keep promises to yourself - that's where confidence grows 5. Clarity, Structure, Simplicity Workouts Macro tracker support Recipes Weekly focus & reflection Final Thought My job isn't to tell you to be perfect. It's to help you become the version of yourself who shows up consistently, eats like she loves herself, moves her body with power, and leads her life on purpose. If you're ready to ditch the chaos, ditch the guessing, and finally follow a plan that fits - my 1:1 coaching is where it all starts. Apply here or DM me 'READY' and let's build your plan together.
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.