Crushing It Through the Chaos: Practical Tips for Staying Consistent During Busy Seasons
Let’s be real—life gets hectic. Whether it's work deadlines, family responsibilities, or just the whirlwind of daily obligations, staying on track with your fitness and nutrition goals can feel like trying to juggle flaming torches while riding a unicycle. But here’s the good news: it’s totally possible to stay consistent, even during your busiest seasons, with a little strategy and a lot of self-compassion.
Here are some practical, upbeat tips to keep you grounded, focused, and progressing—no matter how wild your schedule gets.
Set a Bare Minimum:
When my clients get overwhelmed or have a big trip coming up, we set a bare minimum goal. This is something that they know they can maintain or hit daily that allows them to feel accomplished. The goal is to pick ONE! Some examples include:
Hitting your protein goal
Hitting your step goal
Getting 2-3 servings of veggies per day
Getting 1-2 servings of fruit per day
Hitting your Water Goal
Shift Your Mindset: Done > Perfect
When time is tight, the goal isn’t perfection—it’s consistency. A 20-minute walk is better than skipping your workout altogether. A quick macro-friendly meal beats fast food five nights a week. Focus on small wins that add up over time.
3. Track Macros Like a Pro (Even When You’re Swamped)
Tracking doesn’t have to be time-consuming. Here’s how to simplify it:
Meal Prep in Batches: Pick 2-3 simple meals you enjoy and make large batches. Use those as your staples throughout the week to eliminate guesswork.
Use Pre-Logged Meals: Most macro tracking apps (like MyFitnessPal or MacroFactor) let you save meals. If you're eating the same breakfast every day, log it once and reuse it.
Barcode Scan & Copy-Paste: Use the barcode scanner to save time. Reuse meals or duplicate yesterday’s log with a quick copy-paste.
Track Ahead of Time: If you know you’ll be slammed tomorrow, log your meals tonight. That way, you start the day with a plan in place.
4. Make Fitness Fit YOUR Life
You don’t need to hit the gym for an hour to stay consistent. Here’s how to keep moving even when you're on a time crunch:
Micro Workouts: Break your workout into two 10–15-minute sessions—morning and evening. You’ll still reap the benefits.
Non-Negotiable Days: Pick 2-3 “non-negotiable” days each week for your workouts and treat them like appointments.
5. Plan, But Keep It Flexible
Structure helps, but rigidity leads to frustration. Use these tools:
Weekly Planning Sessions: Take 15 minutes every Sunday to map out your workouts and a rough meal plan. Adjust as needed.
Color-Code Priorities: In your calendar, use colors to differentiate between high-priority workouts (non-negotiables) and bonus sessions (nice-to-haves).
Grace, Always: Life happens. Missed a workout or went off plan? Shake it off and get back on track at your next opportunity.
6. Lean Into Accountability
You don’t have to do this alone.
Find a Buddy: Share your goals with a friend or partner who can help keep you accountable.
Join a Community: Check out group classes if you need a little push or just a friendly face you recognize in the gym.
Hire a Coach: Having a coach can take the guesswork out of planning and give you expert guidance tailored to your lifestyle. I offer a variety of services that fit your budget and schedule!
Staying consistent during a busy season doesn’t mean doing everything—it means doing something. Prioritize what matters most, simplify wherever you can, and celebrate the small victories. Progress is still progress, even if it comes in bite-sized pieces.