By Marie Merritt, NBC-HWC | Personal Trainer | Founder, Momentum Fit
We live in a world obsessed with extremes.
You’ve probably seen it, or maybe even lived it:
• “I’m cutting out all sugar.”
• “I’m going to work out six days a week from now on.”
• “I’ll start fresh Monday and do it right this time.”
It sounds admirable, right? Like commitment. Like discipline. But, here is the hard truth, as a coach who’s worked with hundreds of clients over the years: All-or-nothing thinking is the fastest way to burn out.
You may be thinking to yourself: Marie, what moves the needle in your health, strength, and energy?
Consistency. Even when it’s not perfect. Especially when it’s not perfect.
What Consistency Actually Means
Let’s clear something up right away:
Consistency does not mean perfection.
It doesn’t mean you never miss a workout, you always hit your macros, your stress is low, and your sleep is dialed in every single day. In fact, there is such a thing as good stress, but I will save that for another blog post.
Consistency means you keep showing up.
Sometimes you show up at 100%. Other days, it’s 60%. And occasionally? You’re crawling in with 20%, but you’re still in the game. You’re still honoring the process. You are showing up for yourself and keeping your word to yourself that this thing (YOU, Your Goals, Your Life) is worth doing the work and showing up for.
That’s what creates change.
The All-or-Nothing Trap & Why It Fails You – EVERY SINGLE TIME
The all-or-nothing mindset is sneaky. It feels like high standards. Like determination. But here’s the problem:
1. It makes you fragile.
Setting the bar at perfection turns into: One missed workout, one late-night snack, one skipped prep day, and suddenly, the whole week feels ruined. So you quit. Again. That “I’ll start fresh Monday” loop becomes a cycle you can’t break.
2. It makes your success conditional.
You’re only doing “well” if every box is checked. But guess what? Life doesn’t hand out gold stars for unrealistic standards. Usually, the perfect plans don’t consider one significant thing: LIFE. When life happens and our perfect checklist isn’t completed, we feel like we have failed, versus seeing how much we accomplished and how well we pivoted to keep moving throughout the day/week/month/year.
3. It disconnects you from real progress.
When you’re only looking for “perfect days,” you miss the value of partial wins: walking instead of lifting, choosing water instead of soda, and saying no to the third drink. Those moments count, but not if you’re ignoring them. Remember, we need to accomplish things. Even the small things matter. Accomplishment gives life purpose and meaning, and overcoming obstacles and challenges shows us what we are capable of. Accomplishments, even the small ones, build Momentum.
4. It leads to burnout.
Going hard for a few weeks and then ghosting your goals for months is a cycle that wears down your confidence and results.
Here’s the shift I help my clients make:
Stop trying to be perfect. Start trying to be consistent.
What Consistency Looks Like in Real Life
Let me paint you a picture:
- You didn’t sleep well, so you skipped your lift, but you went for a walk instead.
- You didn’t prep meals this week, but chose a high-protein, high-fiber lunch option.
- You missed two workouts, but don’t “start over Monday.” You get right “back on track” today.
That’s consistency.
And over time? That adds up to results.
Think of your health like compound interest. Little daily choices like water, movement, better food, and more sleep may not seem like much in the moment, but they compound not just in your body but also in your confidence and identity.
The Real Wins Are in the Boring Stuff
Consistency is not sexy.
Consistency is not the dramatic before-and-after. There is a reason I don’t showcase before and after pictures. Success and health are so much more than how a person changes or shrinks their bodies. However, I love it when our clients come in to celebrate something they see as a win. Last week, a client brought a picture of herself in and was elated when she noticed her arm muscles. I could feel the excitement beaming out of her, and she was proud of her accomplishment. I was proud of her consistency, hard work, and dedication to herself.
Consistency is not a 75-day challenge. Usually, these leave individuals burnt out, injured, and sometimes even worse, waiting until the new year to do it again. I admire people who want to make a change for their health and well-being, but I will take slow, steady, consistent effort any day over a 75-day challenge.
Consistency is not the perfect social media meal or 5 A.M. workout. I will start with the perfect social media meal. There’s a lot of baggage around wanting to show others how to eat perfectly. There is a lot of entitlement, too. I can tell you that a perfect meal has all of the macronutrients (carbs, fats, and proteins), is high in fiber from plenty of plant sources, and brings your taste buds joy. Social media has a lot of fake information, and we all know it. It also has a way of stirring up insecurity because of comparison. You could be eating a nourishing meal, and when you compare it to the 22-year-old influencer who is showing off her “perfect day of eating,” you feel like you’re not good enough. If you are ever caught in that, I want you to say “STOP” and look at what you are doing for yourself. I am sure it is better than you think. Now, for the 5 A.M. workout… If that is your preferred time, I would say that’s awesome for you. If it isn’t, that is also ok. I don’t work out at 5 A.M. unless that is my only option and the workout will keep me from murdering someone, or going crazy. Besides that, I prefer to work out when my body and mind are ready, usually mid-morning to midday. You have the right to find your ideal time and lean into that because you live in your body, and if you can consistently stick with a time other than 5 am, GET IT!
Consistency is…
- Showing up when no one is watching.
- Choosing progress over comfort.
- Making your future self proud more often than not.
I’ll take a client who trains 2 to 3x/week, walks daily, and eats solid 80% of the time over someone going “all in” for 30 days every single time.
Why?
Because I’ve seen what sticks, and it’s not the extremes.
Three Mindset Shifts to Build Real Consistency
1. Aim for minimums, not maximums.
Instead of asking, “What’s the most I can do this week?” ask:
“What’s the least I can do that still moves me forward?”
That might mean:
- A 20-minute strength session
- Protein and Fiber at each meal
- Getting in bed by 10:00
Set the floor low enough that you can always succeed. It builds MOMENTUM!
2. Remove guilt from the process.
Missing a workout isn’t a failure; it’s feedback.
Craving sugar isn’t a flaw; it’s a sign your body needs fuel or rest.
You can’t hate yourself into a better lifestyle. Self-discipline only works long-term when it’s rooted in self-respect. When setting your goals, attach them to your values and fully understand why accomplishing them is important to you. This will make your action steps easier.
3. Play the long game.
You’re not doing this for a vacation, a wedding, or a weigh-in.
You’re doing this because you want to feel strong in your 40s, 50s, 60s, and beyond. You want to move well, live longer, and have the energy to keep up with your life.
That requires consistency. Not intensity.
So What Should You Do Next?
This is the part where I encourage you to take action. I’m not going to ask you to overhaul your life; I’m going to ask you to add to it.
Here are three simple things you can do today:
1. Pick ONE habit to “add in” this week.
Think: What’s one thing that would make me feel better if I did it consistently?
- Drinking 60oz of water
- Walking 10 minutes after dinner
- Prepping lunch for two days
Don’t overthink it. Pick something simple and supportive.
2. Set a “bare minimum” version of that habit.
Ask: If my week gets busy, what’s the smallest version of this habit I can still do?
- 5 minutes of stretching
- 1 glass of water with each meal
- 1 vegetable a day
This keeps your streak alive and your MOMENTUM strong.
3. Track your small wins.
It matters each time you follow through, even in a micro way. Write it down, check a box, tell a friend, and create evidence that you’re becoming someone who shows up for yourself.
And if you miss a day? No big deal. Your job is not to be perfect. Your job is to return to consistency quickly, without guilt. If guilt happens, and it will, let it.
My Final Thought: Consistency Builds Trust with Yourself
Every time you follow through, even in a small way, you prove to yourself that you can be counted on. When you keep your commitments or word to yourself, you know you have what it takes to accomplish challenging things.
You build momentum.
You build identity.
You build results.
Consistency isn’t about motivation. It’s about rhythm.
And at Momentum Fit, we’re here to help you find yours.
Ready to stop starting over?
Whether you’re new to fitness or ready to recommit with a smarter, simpler plan, we’ve got your back.
Visit us at getmomentumfit.com or message us at info@getmomentumfit.com to schedule a free consultation with one of our coaches.