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Week 3 – Built to Last, Consistency

Table on Contents

  1. Weekly Video – Environment, Consistency, and Decision Fatigue
  2. Review of Habits
  3. Your Environment
  4. How to Build Consistency

You’ve built a solid foundation over the past two weeks and developed some momentum too!
You’ve been focusing on:

• Protein
• Intentional eating
• Reducing alcohol
• Strength training
• Daily movement
• Raising your minimum

Keep your focus on these habits. They will begin to be second nature.

Now in Week 3, Let’s address other factors that should be considered if you want long term success.

Your environment

Your environment either supports your habits or sabotages them.

Ways to set your environment up to support your healthy lifestyle

  • Stock your refrigerator and kitchen with healthy high protein dense options and other whole food sources. Fresh fruits, vegetables, plant based carbs, and lean proteins. By having these healthy options readily available, you are more likely to make nutritious choices when preparing meals or looking for snacks.
    Also stock your office, your car, your bags with snacks that keep your blood sugar stable. Good options are OWYN shakes, healthier protein bars like Aloha, GoMacro, Elemental Superfood, RxBars. Also natural meat sticks, boiled eggs, pistachios, and more.
  • Delete any social media that makes you feel inadequate or does not motivate you in a positive way.
  • Engage with people who support your efforts and live the same lifestyle. We truly are influenced by those closest to us.
  • Find an accountability partner or a community. This person or group will help lift you when you need.
  • Schedule in workouts and walks on your calendar like a non-negotiable appointments and stick to it. Put yourself first. Although these appointments with yourself are non negotiable be willing to adapt if the unforeseen arises. As in, be willing to move the session, switch days, etc. if needed..so you can stay on course but also sometimes manage the unexpected.
  • Identify “go to” foods, meals, and snack options that meet your protein requirements. That you also enjoy and make you feel great and satisfied. Base your day on those. Have a selection of meals you keep in rotation to reduce decision fatigue.
  • Short on time and overwhelmed with obligations?? Same! I use Instacart religiously to free up time. Order your groceries from your phone. I am sure there are other services that are similar.
  • Additionally, consider batch cooking. By preparing meat, veggies, healthy carbs in bulk you will have the supplies to always create a good meal, and you will take the prep work out of it. Not a HUGE fan of specific meal prepping, as it takes out the needs of the moment, but if meal prepping helps YOU it may be worthwhile for you.

Sleep

Prioritize 7+ hours of sleep whenever possible. Sleep is imperative to rejuvenation, healing from workouts, managing your appetite, and state of mind. 

Here are some ways to encourage restful sleep

  • Turn screens off 1 hour to 30 minutes before bed. Let your brain settle from that “fast information”. It is such. stimulus and can disrupt relaxation and sleep, big time.
  • Keep your room cool and dark, find what atmosphere influences your sleep best, and stick to that set up. I find dark and quiet and cool helps me most.
  • Try to go to bed around the same time each night – your body thrives on routine…when you can keep to a certain bedtime your body will be trained well.
  • Avoid heavy meals, caffeine,  or alcohol close to bedtime.
  • Avoid heavy conversations or exchanges in the evening. Keep your body calm.
  • Develop systems that calm you. A mineral bath, reading, slow evening walk, etc.

Take note of what helps you most

Stress Management

Daily stress relief can be simple, you just need to be intentional

  • Walking – more than just for the movement, it is so impactful in calming your central nervous system.
  • Deep breathing – can also calm down your central nervous system.
  • Journaling – release thoughts so you do not walk around with them and or purge them through emotionally eating.
  • Stretching – decompress the body, move anxiety through.
  • Time outside – Even 5 minutes counts.

The Big Takeaway

Your body changes when it is supported, not constantly stressed. Better sleep + less stress =
More energy, better workouts, better frame of mind, more ease, and easier fat loss. You can pave the road to success by considering these factors that encourage a good frame of mine and easier systems and consistency.

Continue aiming for:

• 3–4 strength workouts per week
• 10,000 steps per day

But remember, your goal is consistency, If you feel low energy:

Take a walk
Stretch
Do a short workout

A lighter day still counts.

Mindset Focus: Become the Person Who Follows Through

Week 3 is about strengthening your identity.

Instead of asking:

“Do I feel like it?”

Start asking:

“What would the healthiest version of me do today?”

Then take that action.

Your habits are creating a new identity.