Two Mindset Shifts to Get Back on Track

We’ve all been there—things are going great with workouts and nutrition, then life happens.

👉 A stressful week at work.
👉 A few skipped workouts.
👉 A weekend of less-than-ideal food choices.

Before you know it, you feel like you’ve completely fallen off track.

But here’s the truth: Success isn’t about being perfect. It’s about being consistent—even when things aren’t ideal.

Instead of beating yourself up or trying to “start over,” these two simple mindset shifts will help you stay on track long-term.

1️⃣ Celebrate “Non-Zero” Days

One of the biggest obstacles to consistency is the belief that if you can’t do everything perfectly, it’s not worth doing anything at all.

The solution? Aim for progress, not perfection.

A Non-Zero Day means you do something—even if it’s small—to move toward your goal.

💡 Examples of a Non-Zero Day:

• Didn’t have time for a full workout? Do 10 push-ups or a 5-minute stretch.
• Ate something off-plan? Make your next meal a balanced one.
• Feeling unmotivated? Go for a short walk instead of skipping movement entirely.

Why this works: When you focus on small wins, you maintain momentum—making it easier to stay consistent over time.

2️⃣ Use the 2-Minute Rule

Getting started is often the hardest part.

The 2-Minute Rule is a strategy that helps you overcome procrastination by making it impossible to fail.

How it works:

Tell yourself you only have to do the habit for two minutes.

• Want to work out? Do just two minutes of exercise.
• Need to meal prep? Chop veggies for two minutes.
• Struggling with hydration? Drink one glass of water.

Most of the time, you’ll keep going. But even if you stop after two minutes, you still showed up—and that’s what matters.

Pro tip: One of my clients uses this trick for meal prepping. She tells herself she’ll just chop veggies for two minutes, and usually, she ends up prepping the whole meal.

Consistency Over Perfection

Perfection keeps you stuck.
Consistency moves you forward.

If you’re struggling to stay on track, forget the idea of “starting over.” Instead, focus on these two simple shifts:

✔ Non-Zero Days → Do something instead of nothing.
✔ The 2-Minute Rule → Just get started, even in the smallest way.

These small habits compound over time—leading to real, lasting results.

Ready to Stay Consistent for Good?

If you’re tired of the all-or-nothing cycle, let’s make a plan that works for your lifestyle.

👉 Book a free personal training consultation and get expert guidance on building sustainable fitness and nutrition habits—without the overwhelm.