I’ll be honest.

There’s a widespread misconception that you can out-train a poor diet or make up for a bad day with a frantic workout or extreme dieting the next day.

Let me put it bluntly: you can't.

Instead, let's focus on building a solid foundation of smart, consistent choices.

The Power of Consistency

Consistency is all about the here and now.

It’s forgiving, focused on daily small actions, and doesn’t dwell on past mistakes. Think of it as your personal daily plan—a series of small, achievable steps.

When you miss a step, consistency encourages you to forgive yourself and get back on track immediately.

There’s no need for regret or punishment. Every moment is a fresh start. This mindset keeps you grounded in the present, free from the burden of past slip-ups.

For example:

• Get at least some movement every day, even if it’s just for 5 minutes.
• Eat at least one fruit or vegetable today.
• Drink a big glass of water when you wake up.
• Eat a little more mindfully.

These actions might seem small, but they add up. Over time, they become automatic, a seamless part of your routine, and eventually, part of who you are. Small actions, done consistently, lead to significant, lasting results.

The Trap of Compensation

Compensation, on the other hand, is backward-focused and regretful. It means acting out of dissatisfaction with past choices.

You try to "make up for" or "undo" a past mistake, which often leads to hasty, frantic, or impulsive actions.

Take exercise as an example. Using it as a way to "burn calories" or "absolve indulgences" might seem logical but it’s a plan that often leads to chronic hunger and exhaustion—two entirely unnecessary features of a sustainable lifestyle.

This mindset comes with deep emotional costs. It turns exercise into a chore and eating into a sin.

If that’s not enjoyable, why continue?

Instead, shift your focus to consistency and make movement a daily, enjoyable practice.

The Consistency Process

For any goal, the process is made up of everyday moments. If you’re pressured, exhausted, or agonized throughout, is the outcome worth it?

Help yourself get things done consistently by anticipating, preparing, and strategizing.

Right now, take a look at your calendar:

• What’s coming up in the next while?
• How can you help yourself stay on track?
• What do you need to do today, tomorrow, and the next few days to make small but wise choices consistently?

Reflect and Act

To put this into practice, ask yourself:

• What small, consistent actions can I start incorporating into my daily routine?
• How can I prepare for potential setbacks and ensure I get back on track quickly?
• What mindset shifts do I need to make to focus on consistency rather than compensation?

By shifting your focus from compensation to consistency, you'll build a foundation of sustainable habits that lead to lasting results.

Remember, it’s the small actions done consistently that make the most significant difference.

So start today, be kind to yourself, and keep moving forward.

Thanks for reading.

RD Bert

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