We spend so much time looking at what plan to follow or what thing to stop doing that we overlook some very subtle and simple things that actually have a big benefit in all your health & fitness goals. These aren’t flashy or complicated, but they’re surprisingly effective. These things that have always worked for me.
Progress Checking – One of the simplest but most effective habits is regularly checking on how you are doing. This isn’t just about seeing how far you’ve come—it’s about keeping your goal at the front of your mind. Back in my bodybuilding days, I checked the mirror every day, sometimes 2-3 times a day, to stay motivated and get fast feedback. When I experimented with removing mirrors from my house for a few months, my motivation plummeted. It was clear that seeing progress was a powerful driver. It also allowed for adjustment of my plan if things weren’t progressing.
This does not just apply to changing your body shape. Your fitness should be monitored to see improvements and health should be checked to see you are on the upward trajectory. The body gives signals very quickly so you need to be on the lookout for these signs. (Note – I have spoken many times about why the weighing scales are a disaster, be careful when using this as your progress checker).
Using Wall Charts or Training Logs – I have always kept an exercise chart or tracker of some sort. Whether it was a nutrition spreadsheet, a wall chart for my bodybuilding competitions, or my daily Fitbit step count, if you track something it builds momentum. It turns your effort into a rewarding process, encouraging you to stick to your plan and reflect on your progress. I’ve found that the simple act of recording something helps you think more carefully about your next steps, creating a feedback loop of success. You should create something that monitors what you are doing and allows you to see your efforts being put into a sustained plan. I love a fridge wall chart for my clients and personally I always have a nice spreadsheet counting everything up.
Plan Ahead With Your Eating – Taking a few moments to consider your eating can be a real game changer. Eating aimlessly or deciding what to eat based on mood can be risky. You could just think about your next meal while eating the current one, it keeps you grounded. Meal planning doesn’t have to be rigid, you can still plan in taste or ‘bad’ foods, just deciding ahead on something you will eat it can make a difference. You can use this method for a short period of time to re-focus, some people meal prep and that works well for them, others just are more conscious so do not only decide in the moment.
Talk to Others About Your Goals – I was once in a café where I overheard two guys talking about bench pressing for 40 minutes straight. It made me laugh, but it also reminded me that what you’re passionate about, you talk about. When you share your goals with others, it makes you think about them more often, it boosts motivation, and helps troubleshoot problems. Even a quick check-in with a friend or a comment in a fitness group can reinforce accountability. I’ve always had people to talk to within fitness—whether they were friends, training partners, or coaches—and those conversations kept me moving forward. You now have access to online groups and much more people than previous generations so take advantage of this opportunity. I feel everyone is way too isolated in their approach to health & fitness goals.
Focus on the Big Picture – I’ve always looked at the bigger picture instead of getting caught up in small mistakes. If I was aiming for 2,000 calories but hit 2,100, it was close enough. The same applies to fitness: if I couldn’t hit a target in a training session, I’d not worry about and assume my body knew better than me that day. My focus is to just keep turning up and roughly do what I need to do and results will follow. During my bodybuilding fat loss phases, unplanned binge days happened fairly regularly, but instead of obsessing over them, I’d get back on track the next day, I was always in shape by competition time. Your plan will never run exactly how it should be, but if you generally move in the right direction over time then why worry?
What Does This Mean For You
The above elements are subtle and won’t go viral anytime soon for their innovation, but they work in the real world. They create a framework that makes consistency easier and keeps your efforts supported over time. So, which of these simple habits will you start applying today? Even just one small change can create momentum.
Photo – Some of my training logs that helped me stay consistent;
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