5 min
Most fitness goals are never reached because the journey is repetitive and routine. The truth is, success comes from doing a few simple things really well—consistently. These three principles are the foundation for making progress:
In this blog post, we will break these down and explore why they’re crucial, how to stick with them, and how they’ll help you reach your goals.
Working out 3-5 times per week may sound simple, but it’s easier said than done. Life will always throw distractions your way—work deadlines, social obligations, or just plain exhaustion.
The reality is that on most days, you won’t feel motivated to hit the gym. Instead, you need to rely on your discipline.
Discipline means scheduling your workouts like they matter because they do.
Treat them as unmissable appointments.
Block them off in your calendar and commit to showing up, rain or shine.
Vary your exercises, intensity, and loading on the barbell, but be routine in the days and times you workout.
As you build the habit of consistency, you will also become more disciplined.
If working out 5x/week is overwhelming commit to three days initially. Gradually increase as you build momentum.
Your diet doesn’t need to be complicated or flashy. It needs to be consistent.
To lose fat and build muscle, you must eat in a calorie deficit—consuming fewer calories than you burn. This means eating portions that satisfy your hunger without overindulging.
Eat a balanced meal with lean protein, vegetables, and healthy carbs that will fuel your workouts and recovery.
Splurging on a box of Crumbl cookies and putting yourself in a 1,000-calorie surplus is a surefire way to derail your progress. Fitness is about supporting your goals, not feeding short-term cravings.
Stick to meals you enjoy that align with your goals. Track your food if needed to understand your portions. Don’t aim for perfection—aim for consistency.
Fitness success often comes down to making sacrifices. You’ll need to say “no” to things that don’t serve your goals—like late-night drinks, sugary office snacks, or staying up past midnight binge-watching your favorite show.
Saying “no” isn’t easy, but as you stay consistent with your workouts and build momentum in the gym, you’ll also develop the discipline needed to make better choices outside of it. Every time you say “no,” you’re reaffirming your commitment to your health and long-term success.
Set boundaries. Decide in advance what you’re willing to compromise on and what you aren’t. For instance, if alcohol is a big temptation, limit yourself to special occasions.
To achieve your desired results in the gym, you don’t need to overcomplicate things. The truth is, success comes from doing a few simple things really well—consistently. These three principles are the foundation for making progress:
Let’s break these down and explore why they’re crucial, how to stick with them, and how they’ll help you reach your goals.
Working out 3-5 times per week may sound simple, but it’s easier said than done. Life will always throw distractions your way—work deadlines, social obligations, or just plain exhaustion. The reality is that on most days, you won’t feel motivated to hit the gym. That’s where discipline comes in.
Discipline means scheduling your workouts like they matter because they do. Treat them as unmissable appointments. Block them off in your calendar and commit to showing up, rain or shine. While the specific exercises, loading, and intensity can vary, what’s important is that you stick to a routine. Over time, this consistency compounds, building not only physical strength but also mental resilience.
Takeaway: Start small if 5 days a week feels overwhelming. Commit to three days initially, and gradually increase as you build momentum. Just remember: the most important workout is the one you didn’t want to do but showed up for anyway.
Your diet doesn’t need to be complicated or flashy. It needs to be consistent. To lose fat and build muscle, you must eat in a calorie deficit—consuming fewer calories than you burn. This means eating portions that satisfy your hunger without overindulging.
For example, eating a balanced meal with lean protein, vegetables, and healthy carbs will fuel your workouts and recovery. On the flip side, splurging on a box of Crumbl cookies and putting yourself in a 1,000-calorie surplus is a surefire way to derail your progress. Fitness is about supporting your goals, not feeding short-term cravings.
Takeaway: Stick to meals you enjoy that align with your goals. Track your food if needed to understand your portions. Don’t aim for perfection—aim for consistency.
Success in fitness often comes down to making sacrifices. You’ll need to say “no” to things that don’t serve your goals—like late-night drinks, endless office snacks, or staying up past midnight binge-watching your favorite show.
This isn’t easy. It can feel boring or restrictive at times. But every time you say “no,” you’re saying “yes” to your health and long-term success. It’s not about depriving yourself forever but about choosing what matters most in the moment.
Takeaway: Set boundaries. Decide in advance what you’re willing to compromise on and what you aren’t. For instance, if alcohol is a big temptation, limit yourself to special occasions. The key is making decisions that align with your goals—not someone else’s expectations.
There are no hacks to success. You will need to work hard and be consistent. That is as simple as it gets and most people won’t succeed because of how simple it is. They overthink it and get caught up in quick fixes.
Building these habits will feel hard at first, but with repetition, they’ll become easier.
As you get stronger and start seeing progress towards your goals, you’ll gain the motivation you need to keep going.
Take a moment to reflect on which of these three areas you struggle with the most. Start there. Make one small, manageable change this week, and build on it over time. Progress is a process, and the journey is yours to own.
When you are ready to get started, email info@showdowntrainingclub.com and we will help you book your free no-sweat intro.
Chat with a coach to learn more about what program will fit your lifestyle and your goals.
