Today at a Glance
- An old truth about consistency
- The Five Faces of Consistency
- 3 Steps to Build the Energy of Consistency
Most people don’t understand consistency.
It’s not something that’s supposed to be difficult.
Consistency comes from commitment, not force.
Consistency is a byproduct of knowing what you want and accepting nothing less from yourself.
It comes from having a clear and concise purpose (why), knowing roughly what to do and how to do it, and filling knowledge gaps through education and action.
People often struggle with consistency because they get distracted from what truly matters.
They forget
- who they want to become
- what they’re capable of
- the impact they want to have
You are not consistent because you probably have a false picture of what consistency is.
We’re here today to change that.
"Small daily improvements over time lead to stunning results."
The Five Faces of Consistency
Consistency comes camouflaged in five different faces. We’ll give you a real-life example for each of the faces.
1. Consistency — The Key to Physical Fitness
When it comes to physical fitness, consistency is depicted as the essential pathway to achieving and maintaining a healthy body. It’s the regular exercise, the daily workouts, and the commitment to staying active that build strength, endurance, and flexibility. Whether it’s running, strength training, or practicing yoga, consistency transforms effort into physical fitness.
Example: Every morning we grab either the gym rings, elastic bands, or yoga mat, rain or shine, to gradually increase our strength, mobility, and flexibility to get stronger, and pain-free and reverse the aftermath of decades of sitting for 8+ hours.
2. Consistency — The Builder of Health Habits
Picture consistency as the foundation of healthy habits. It’s your routine choices and actions, such as eating nutritious meals, staying hydrated, and getting enough sleep, that collectively enhance well-being. By consistently making those healthy choices daily, you seamlessly build a lifestyle that supports long-term health.
Example: If you are a person who consistently opts for balanced meals, regular hydration, and 7-9 hours of quality sleep you automatically find yourself with more energy, better immunity, and improved mental clarity.
3. Consistency — The Catalyst for Change
In the context of personal development and habit formation, consistency is viewed as the catalyst that turns small actions into significant, lasting changes. It’s the power of incremental progress, where tiny, consistent steps accumulate over time to create a transformative effect. You develop patience and persistence.
Example: If you’re aiming to improve your health, you might start by consistently taking small steps, like drinking more water daily or walking for 15 minutes each morning. Over time, these small habits lead to substantial health improvements. They compound interest in your health fund.
4. Consistency — The Double-Edged Sword in Health
While consistency can enhance health, it can also perpetuate negative habits. Consistently engaging in poor health practices, like skipping workouts or overeating junk food or sweet stuff, can lead to adverse health effects. If you consistently display harmful behavior, this is hazardous.
Example: A person who consistently neglects their physical activity and indulges too often in unhealthy foods often faces weight gain, reduced energy, and increased health risks.
5. Consistency — The Reflection of Integrity
You reflect your integrity and authenticity with every tiny action you commit, not with empty promises. Actions speak louder than words. You align your actions with your values and principles, regardless of external pressures or circumstances. Your consistent behavior reflects true character.
Example: We don’t just advocate for holistic health and fitness. It’s our lifestyle. No matter if slow nomading in Mexico or Vietnam, or staying in Sicily for a couple of months. Health is one of our core values. It’s a guiding principle for every decision we make.
Now that you know what consistency looks like, we won’t leave you out in the cold.
3 Steps to Build the Energy of Consistency
Let’s assume you are a busy high-achiever and want (or need) to reduce—better eliminate—your sugar intake. Here are three simple steps to reduce sugar intake and eat healthier (with practical examples):
Step 1: Replace Sugary Beverages with Healthier Alternatives
Gradually reduce the consumption of sugary drinks by replacing them with healthier options.
Example:
- Week 1: Replace one sugary beverage per day with sparkling water with a splash of lemon or lime. If you usually have a soda with lunch, swap it for this refreshing alternative.
- Week 2 and Beyond: Continue to replace other sugary drinks, such as sweetened coffee or energy drinks, with unsweetened tea, infused water, or black coffee. Over time, eliminate sugary beverages from your routine entirely. The secret trick: don’t fall back, no matter what.
Step 2: Swap Sugary Snacks with Nutrient-Dense Options
Substitute one sugary snack with a healthier, nutrient-dense option at a time. The one that provides sustained energy.
Example:
- Week 3: Replace a daily candy bar or cookie with a handful of mixed nuts and a piece of fruit. This snack offers natural sweetness and essential nutrients without the sugar spike.
- Week 4 and Beyond: Continue to replace other sugary snacks with healthier alternatives. Opt for Greek yogurt with berries, carrot sticks with hummus (our favorite), or whole-grain crackers with avocado. Gradually make these healthier choices a regular part of your diet.
Step 3: Plan and Prepare Healthy Meals
Dedicate some time to planning and preparing meals to ensure you have nutritious options readily available. From experience, this reduces the temptation to opt for sugary, unhealthy foods.
Example:
- Weekly Meal Prep: Spend a couple of hours on Sunday planning and prepping meals for the week. (Sounds scary, right? It’s not. It can actually be fun if you do it with some friends.) Prepare balanced meals with lean proteins, whole grains, and plenty of vegetables. This could include making a batch of quinoa salad, grilling chicken breasts, and chopping vegetables for easy access.
- Daily Snacks: Pack healthy snacks each evening for the next day, such as pre-cut veggies, nuts, or a small container of Greek yogurt with fresh fruit. This ensures you have convenient, healthy options available and reduces the likelihood of reaching for sugary snacks.
That’s it for today.
Hope you enjoyed it (and learned something new).
What’s going on in our world
Last week, after three unforgettable months of traveling and working in Vietnam, we returned to Europe.
The experience was far more intense and enriching than anything we could have anticipated back in February.
We’ve expanded our select list of homes with a country filled with wonders and emotions. We will share more details in a future newsletter.
Now, we (Ketty in Italy and Markus in Germany) are spending time with our families while continuing our work to help as many people as possible build a wealth of health.
Our most substantial ongoing project is a course designed for those looking to reduce or quit sugar. It is set to launch on June 10th.
We appreciate those who have already made a purchase, and we will provide a brief update soon.
If you know someone who could benefit from help in reducing sugar intake, please share this link with them. The course is currently in pre-sales. Click here to get it for $49 only (that’s a 50% discount to when it’s live.)
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
