#45 Health Blog – Consistency Is Key

Good Morning!

When you figure out what works best for you, consistency is the key to long term success, and that’s true with everything, not just diet and exercise.

My obesity story is the same old story: always a larger person, been overweight since childhood, and I have some pretty deep rooted psychological diet related issues just like everyone else.

I’m one of those people who only has to look a picture of food to put on weight.

So here I am at 38 years old and 344.5 lbs.  

I know exactly how I got here: too much stress, choosing the easiest path, being lazy, being inactive, eating a lot of garbage food with poor nutrition, and performing all of these with a great measure of consistency which took little to no effort.

It seems that no matter what diet or workout you choose, the basis of any long term success story is consistency.  You have to keep on doing whatever it is that moves you in the direction of the success you want.  When you stop, your success stops.

To get a healthy and fit body, you have to maintain a healthy lifestyle; it’s part and parcel.  

I’ve herd it hundreds of times: losing fat and keeping it off is a lifestyle change.

A new ‘Lifestyle’ sounds a lot like the same old “diet and exercise” the doctor’s keep telling us about, except with one very important idea that I keep failing to understand:

A new lifestyle isn’t adding “diet and exercise” to your current lifestyle, it’s a fundamental change in mindset and how you feel about pretty much everything.

When a lifestyle change occurs from fat to fit-minded, diet and exercise consistency requires virtually no effort because you don’t think like ‘the old you’ anymore.

Just imagine there was a pill you could take that instantly made you feel repulsed by any food that was processed or that wasn’t good for your particular body and made physical activities the ones you enjoy doing the most.

Yeah, that’s what I’m talking about, except there is no pill, it’s a like a light switch.

Lifestyle, as defined by Merriam-Webster is “the typical way of life of an individual, group, or culture”.

By its definition, changing your lifestyle is changing what is typical or normal about how you think and do things.  For example, you will see on a fundamental level that birthday cake is just like a cigarette: it’s hyper-additive, health depleting, and will very likely be the cause of some disease you don’t want with prolonged use.

I know this all too well, having gone through this instant lifestyle change in past already: It’s exactly like how I became a non-smoker when I stopped smoking years ago.

It was like flipping a switch. I read a book and then made the decision not to be a smoker anymore.  I went to sleep one evening as a smoker and then woke up the following morning as a non-smoker. It really was that easy and it’s one the most peculiar things that has ever happened to me, it was like being deprogrammed or having all of the blinders taken off so I could see reality again.

The weird thing about being an instant non-smoker is, all of the things I did previously while in the act of smoking felt strange each time I did them the first time again being a non-smoker, but in a good way.

When I followed Sean Croxton of Underground Wellness back in the day, he had a saying: “You gotta get your mind right”.

I think this is exactly what he was talking about.

Finding what it is that flips the switch from fat-minded to fit-minded is what I’m struggling with because I don’t think its something I can find, it’s more like a realization and something that happens all by itself.

So yes, consistency is the key to both short and long term success for a fit and healthy body, but it’s effortless when you’re truly fit-minded.


No change in weight from Wednesday weigh-in.

It would be nice to see a continuous drop in weight every weigh-in, but I know that’s not how the body works, and especially when there is no ultra consistency in the diet. Unfortunately for me, that’s the most difficult part.

At The Gym

After warm-ups and stretching we got to work. The RMT did quite bit of work on my upper back and shoulders the day before so I wanted to make sure that everything was stretched out, warmed-up, and moving like it should.

We did super sets today that felt like two workouts in one. This routine is a bad ass one. I ended up taking a short break to recover my heart rate about half way through as you can see in the heart rate graph below.

Here’s what we did.

  • Standing Cable Rear Deltoid Extensions, 3 x 15, 10 lbs each arm
    • Super Set with Step-Up’s, 12″ platform, 30 seconds, body weight.
  • Battle Ropes, 3 x 30 seconds
    • Superset with stacked motions: side raise, iron cross, front raise and then reverse order, 1 x 8, 8 lb each hand.
    • Superset with Underhand Grip Barbell Raise, 2 x 12, 30 lbs.
  • Single Shoulder Press with Fat Grip, 3 x 12 each side, 25 lbs.
  • Dumbell Hammer Curl, 3 x 12, 20 lbs
    • Superset with Dumbbell Tricep Kickbacks, 15 lbs.
  • Stacked motions: Dumbbell Tricep Extension + Dumbbell Hammer Curl, 1 x 12 and 1 x 7, 15 lbs. My shoulders were cooked!

The Next Meal

If you follow me on Facebook, you’ll have seen the picture I posted of the Beef and Broccoli that I made. It wasn’t fancy, but sure was tasty. I ended up eating the whole lot.

I got some hot Italian sausages and I also have steaks, more broccoli, and cauliflower to cook up. Butter and cheese go well with cauliflower, right? Zomg this recipe.

And well, you know I love my coffee.* Check out the video I put together about my morning coffee ritual below.

Thanks for reading and have a great day!

P.S. If you enjoy reading my content you can subscribe to the email list to get notified every time I publish new stuff posted on the blog.

P.P.S If you want to read up on why obesity happens, check out “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr Jason Fung, MD.*

I am not a medical professional and I don’t claim to be.  Any health-related things that I write or talk about in my blogs, emails or how ever else you get the information from me should NOT be taken as medical advice. Make sure you check with your health-care provider that whatever it is that you want to do, is safe for you.  Any health-related information is intended for entertainment purposes only. Use at your own risk.

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Author: Karsy

Your average writer, maker, robot programming, gaming, tig welding, foodie, car jock, who loves to travel and is obsessed with coffee and lifting heavy things. Cheers!