Consistency over Intensity

Listen… results don’t happen overnight — they happen over time.

This past week, I had friends visiting from JAPAN 🇯🇵 — and while it was amazing to soak up time together (pool days, Disney, eating out), it also meant being out of my usual routine.

In the past, that might’ve thrown me off.

Here’s how I’ve grown — by learning to reframe my thinking and behavior around the inevitable ups and downs of life (and disruptions to routine). (Because let’s be real — those ups and downs are some of the best parts of life: travel, hosting, special occasions, big milestones… you’d never want to live without them.)

• ❌Old thought (food): “I’m already eating out — might as well go all in.”

• 👉 New thought: “We’re going out tonight, so I’ll start with a light, protein- and fiber-rich breakfast so I feel better later — maybe even split dinner with Justin!”

• ❌Old thought (movement): “No time for my usual workout, so what’s the point?”

• 👉 New thought: “Today’s a rest day to prep for 10k+ steps at Disney tomorrow—intentional rest and recovery is productive over time!”

• ❌Old thought (habits): “Hosting is all-consuming — I can’t take time for me.”

• 👉 New thought: “Even 5 minutes of movement or 10 minutes alone to reset makes a big difference — and helps me show up better for others, too.”

People say “hard work pays off,” and it does — especially in the short term!

But what pays off even more over the long haul?

• ✅ Continuing to work on your relationship with food in all contexts.
• ✅ Choosing mindful movement and prioritizing rest and recovery.
• ✅ Practicing flexible habits and self-care — even when life is full.

Consistency > Intensity. Always something > all or nothing.

Ride the wave. 🌊 Keep going. 💪 You got this. 🥰