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How to Stay Consistent on Your Diet & Fitness Plan

Life is unpredictable, constantly throwing unexpected challenges and temptations in our way. While these little surprises can disrupt our daily routines, they don't have to spell the end for your diet and fitness goals. So many of us have a few perfect days on a new diet/fitness plan, hitting all our calorie targets and doing our scheduled workouts, and then a week or two in realise it's hard, that life is going on around you but you have had to say no to too many things and you can't keep going on like that? You go out with your friends have a drink (or four) , and eat way over your calories.... you give up. You think this diet isn't for you it's just not do-able!

desk with healthy snacks on it

It is so important to remember, life and its curve balls are always going to happen, embracing them, remaining flexible and adapting what you do and when you do it, is essential to maintaining the consistency you need to achieve your fitness goals. Yes, I'm saying the key to being consistent with your diet/fitness routine is to know (and accept) you won't be 100% perfect and that's perfectly ok!


Here are my top tips for help you stay consistent on your diet & fitness plan whatever life throws at you:


Plan for the Unexpected

One of the best ways to maintain your fitness routine amidst life’s unpredictability is to plan for the unexpected. Here are some things to try:

  • Quick, No-Equipment Workouts: Struggle to consistently carve out 2 hours in your diary to get to/from gym and do the workout? Keep a list of quick, no-equipment workouts handy. Whether it's a 15-minute bodyweight circuit or a brief yoga session, these workouts can be done anywhere, anytime.

  • Healthy Snacks on Hand: Find yourself visiting the vending machine at work mid afternoon? Carry healthy snacks with you to avoid the temptation of unhealthy options when you're busy or on the go. Nuts, fruits, and protein bars are great options that are easy to pack. Make those healthy snacks the easy option for you to grab and go.

  • Flexible Scheduling: Life happens, and there will be times you need to adjust your schedule. While it’s important to try and stick to at least a couple of workouts a week, it’s also perfectly okay to move things around. Just make sure you don’t skip your workout altogether—shift it to a different time or day if needed, and maybe shorten it, do that home bodyweight workout, something is always better than nothing.


Learn from Setbacks

Setbacks are a 100% part of any journey. It is how you respond to them that makes the difference:

  • Missed Workouts: If you miss a workout, don’t beat yourself up over it. Instead, focus on your next one. Planning your next workout immediately can help you get back on track. What got in the way last time? Anything you can do to prevent that happening again or to give you more options if it does happen again?

  • Off-Plan Eating: Indulging in a treat is part of living a balanced life. It's ok! If you eat something off-plan, enjoy it and move on. Your next meal (not Monday😉) is an opportunity to get back on track. Dwelling on it, carrying guilt, if you go off plan on a Friday night, giving up till Monday is not going to help you.

  • Learning Opportunities: Always view the setbacks, the situations where you made a poor decision as learning opportunities rather than a failure. Each one is a chance to understand more about yourself, your challenges and how you can shape things moving forward.

  • Setback v Conscious Decision:

    It is also important to know that its ok to consciously go off plan for an event, a holiday etc. Do it consciously, enjoy it, it's not those special events throughout the year, the celebrations that set you back, it's what you are doing 95% of the time that makes the real difference.


Stay Open to Change

Being flexible and open to change is vital for long-term success. The diet/fitness plan you start with will not be the one you stick with forever. Things always evolve, it is a sign of progress. Here’s how to keep things fresh and aligned with your goals:

  • Try New Exercises: Incorporating new exercises into your routine can keep things exciting and prevent boredom. It also helps in working different muscle groups and improving overall fitness. Even a simple change to your routine like going for a walk in a different place can mix things up.

  • Modify Workouts: As you progress or if you experience any injuries, don’t hesitate to modify your workouts. Adapting exercises to suit your current fitness level ensures you stay active without risking injury. Quitting or giving up exercising till you are "better" isnt the answer - there will always be something you can do, so always shift your focus to what you can do.

  • Evolving Goals: Your weight and fitness goals might change over time, and that’s okay. Be aware of what's making you happy, that last 3lbs to get to your original goal weight, might not be worth the sacrifice, you might already be super happy with where you are already at? Focus on what makes you happy and adjust your goals accordingly.


Keep a Positive Mindset

Your mindset plays a crucial role in your fitness journey. Maintaining a positive outlook can keep you motivated and focused:

  • Focus on the Positive: Always concentrate your energy on what you can do rather than what you can’t. This positive focus goes a long way to help you stay motivated.

  • Celebrate Progress: Remember that progress is progress, no matter how small. Each step forward, no matter the size, is a victory. Reminding yourself of how far you have come sounds a bit trite, a bit irrelevant maybe? But your brain loves it! Your mind and body respond to that "pat on the back" by making you feel better and want to do more of whatever got that result - think about how a random complement from a stranger makes you feel.



By staying flexible and adapting to life’s changes, you’ll find it easier to stay consistent and reach your fitness goals. Embrace the journey, celebrate the small wins, and remember that it’s all about progress, not perfection. Life’s unpredictability is a given, but it doesn’t have to be a barrier to your success.


🌟Need more help? If you’re looking for a supportive and flexible approach to fitness during midlife, I’m here to help. Click these links to follow me on Instagram  @fitforapurposeuk  or on Facebook fitforapurposeadmin

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