I recently did an interview with my friend and fellow healthy lifestyle coach, Melanie Knights (which you can check out here!), and we talked a lot about the Big C of Fitness:


You’ve heard me say it before, but what’s going to make or break your results isn’t whether or not you choose the perfect  program (because that doesn’t exist), but rather whether you can be consistent with whatever you do choose.

Consistency, or what you do pretty darn well about 80% of the time, isn’t a sexy concept. But it works because it’s a lifestyle. Letting go of perfection when it comes to improving our health is crucial because perfect is not sustainable.

When perfect is the approach, it’s more difficult to get results because the focus is on the end goal instead of the process itself. 

And without that deeper why, physique changes are rarely sustainable.

In addition to consistency, there are several other “small c’s” of fitness that really drive this concept of consistency home.

The little c’s of fitness are, in no particular order:

  • Constraints

  • Circuits

  • Camaraderie, and

  • Competition.

Constraints are often perceived as negative, but when it comes to getting results, they’re crucial. 

If we’re going to be successful, we have to limit the sources of information we are consuming so we can shift out of “consume mode” and into “action mode.”

Remember when I said earlier that there’s no perfect program? It’s true because as long as you pick something and stick to it, it will work! 

But in order to get there, we need to be ruthless with the unsubscribe button! Identify the 2-3 sources of information you  know, like, and trust, and ditch the rest. 

Trust me, the mental hard drive space this frees up will give you the time and energy to actually dedicate to the program you choose so you can actually implement.

Circuits refers to the way most people should train in order to get the most bang for their buck from exercise. 

A circuit is typically a series of 3 or more exercises performed back-to-back with little to no rest in between. 

They give you a lot of versatility, and help you get more done in less time. They are effective regardless of your goal, but particularly if you are trying to change your body composition. 

To train using circuits is a strategy that helps you stay more consistent because you don’t have to spend hours exercising.

By increasing the intensity with heavier weights, you can achieve your desired outcome in 30 minutes or less, 3-4 days a week. 

Camaraderie is something that’s often overlooked in the fitness realm.

I think the reason most traditional diets fail is because we try to do it alone.

But no one can do it alone. Support and accountability are some of the best ways I know of to sustain motivation over the long term.

When we know someone’s rooting for us, we’re less likely to give up. When we know we’re being held accountable, we’re less likely to forego that workout…

Whether we want to or not, we get to the gym.

Above all, having a support system in place helps to change the narrative about what it means to be fit and healthy.

Supporting others make us feel more useful, which in turn makes us feel more empowered. And when we are empowered, we are less likely to resort to negative self-talk and comparing ourselves to others.

And last but certainly not least: Competition!

A little friendly competition never hurt anyone, right?!


As women, we’re often encouraged not to be too, well, anything. But society is especially critical of strong women who are passionate and competitive.

Oddly enough, these expectations actually reinforce passive aggressive competition among women, which only serves to divide us and reinforce stereotypes.

I happen to admire competitive women. They keep me on my toes. They remind me of what’s possible, and they encourage me to strive.

I think we’re all inherently competitive: we just stifle that inclination because we’re afraid of of what others might say about us.

But competition thrives among like-minded women because it’s not a source of comparison, but rather an opportunity to come together and cheer each other on!

The root of all competition isn’t evil! We can use competition to stay connected to our ‘why,’ to the larger picture of why we want to live a healthier life in the first place.

Because when one of us succeeds, we all succeed.

Are you ready to succeed in your fitness goals, alongside other positive (and slightly competitive!) like-minded women?!

If so, you’ve got to enroll in my upcoming FREE 7-day exercise challenge, Best-Bang-for-your-Buck, or #BBB, coming Sept 13th!

Get ready for 7 days of intense workouts to ignite your body’s fat-burning potential, and push you past your comfort zone!

It’ll be tough, but you’ll have an army of women behind you, supporting you every step of the way!

Join the #BBBchallenge!



The Big and Little Cs of Fitness

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