Hey there reader,
How's your week going? Have you been sticking to your food and exercise goals, or is the couch and a pint of ice cream still calling your name?
No judgment here—I've been on both sides of that fence!
➡️ My motto? Don't aim for perfection; aim for 75–80% consistency instead.
Trying to be perfect all the time isn't realistic. Life happens. We're human.
Setting unrealistic expectations only leads to frustration and burnout. That doesn't mean you shouldn't challenge yourself—real change requires effort. But if you slip up and eat a Reese's PB Cup, it's not the end of the world.
When you make healthy choices most of the time, you'll stay on track and make progress toward your goals.
⭐️ The best way to stay consistent? Set yourself up for success at the start of each week.
Here's what I do to make that happen:
1️⃣ Create a Weekly Meal Plan
Am I a broken record? Maybe. But meal planning is essential!
Think of your meal plan as a roadmap for the week. It keeps you intentional with your food choices, makes grocery shopping easier, and saves you from impulse-buying cookies in aisle seven.
I know weekends are busy, but take a few minutes to write down what you (and your family) will eat for the week.
💡 Pro tip: Don't overcomplicate it! We don't need to be Pinterest-perfect. Just write down breakfasts, lunches, dinners, and snacks. Most people only plan dinner, but every meal matters when you're working toward weight loss. If you want a done-for-you meal plan to get you started, check out my 52 Weeks of Healthy Done-For-You Meal Plans.
2️⃣ Carve Out Time for Meal Prep
No surprise here—meal prep is my #1 tip for healthy eating success.
It's so much easier to eat healthy during the week when good food is prepped and ready to go.
👉 Set aside time on Sunday morning to prep food for the week.
👉 Don't stress about prepping everything. Start small!
👉 Focus on the meals that will have the biggest impact on your week.
For example, if breakfast is your struggle, prep some:
🥣 Overnight oats
🌯 Breakfast burritos
🍓 Smoothie kits
A little prep goes a long way!
3️⃣ Schedule Workouts Like Appointments
I grab my phone, check my calendar, and schedule my workouts for the week—just like I would any other appointment.
🔹 I pick 3–5 days and lock in my workout times.
🔹 I set reminders on my phone to give me that extra push.
When workouts are on the schedule, they're a priority—not an afterthought.
4️⃣ Have Workout Clothes Washed & Ready
Nothing is more frustrating than being motivated to exercise and realizing all my workout clothes are dirty.
As silly as it sounds, that alone can make me skip a workout.
So, every Sunday, I make sure all my exercise gear is washed and ready to go—no excuses!
5️⃣ Make Monday Count
I always start my Mondays strong.
✅ I never skip a workout.
✅ I eat a healthy breakfast.
✅ I drink tons of water.
✅ I aim for 95% healthy choices all day long.
Why? Because when Monday starts on the right foot, the momentum carries through the rest of the week.
These are just a few things I do to set myself up for success.
By Sunday night, I like to have everything ready to go so I can hit the ground running on Monday.
And guess what? When I do start my week strong, I'm way more likely to keep that momentum going. I know you will be too!
Talk soon!
Tammy 💕
| | xo Tammy Overhoff Owner, Reset & Flourish & Organize Yourself Skinny. 🔥 Est. 2011 | Over 7000 students! 💕 In love with my big blended family! 🍫 Equally loves smoothies, mason jar salads, and chocolate. 📣 Cheer mom, volleyball mom, dog mom. ☕️ Needs a lot of coffee and a little RHONJ daily to stay sane. |
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