Atomic Habits

🧠 Consistency Over Intensity: How I Train After 40 (Even When I Don’t Feel Like It)

Missing once is an accident. Missing twice is the start of a new habit.

If you’ve read Atomic Habits, you know exactly how powerful that quote is. And if you're over 40 like me, you also know how real the struggle can be when your body just doesn't want to move.

Here’s how I’ve been staying consistent — even on days I really don’t feel like working out.

💥 The Reality of Training After 40

Your *body doesn’t bounce back** like it used to.

* You can’t train at high intensity all the time.

* Mentally and physically, it’s just harder.

But here’s the truth:

> If I skip today, I might skip tomorrow — and that’s how bad habits start.

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🛠️ My Go-To Solution: Low & Medium Intensity Workouts

To stay consistent, I’ve been doing a mix of steel mace and bodyweight workouts — and I structure my week like this:

🔄 Intensity Flow

*High – High – Medium – Low**

Or *High – Medium – Low – High**

This keeps me active without burning out. Even when I don’t want to work out, I’ll at least do something at low intensity to stay in motion.

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🧘‍♂️ Why Bodyweight Training Works

Low and medium-intensity bodyweight workouts help me:

* Stay active on tough days

* Get in 25–45 minute sessions without killing myself

* Maintain momentum throughout the week

Protect my *mental health** and creative focus

> For me, workouts aren’t just physical — they fuel my mind, my work, and my productivity.

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💡 Today’s Workout Breakdown

I kept things light and intentional — here's how:

🔹 Focus: High Plank Holds

• Screw hands into the floor

• Lats on, abs on, glutes on

• Shoulders away from ears

Maintain a *neutral spine**

• Breathe intentionally 😮‍💨

Set a timer:

• ⏱️ 20 sec on / 10 sec off

• Or 30 sec on / 10 sec off

• Go for 30 minutes.

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🔹 Focus: Burpee Progressions (Low Impact)

Start in *Order Position** (shoulders back, abs tight)

Drop into *High Plank** (keep everything activated)

Return to *Order Position** with control

Not going full burpee? That’s totally fine. It’s about form and intention, not going all-out.

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🧩 Always Have a Backup Plan

I wanted to do mace 360s today. But my body said nope. So I pivoted.

No guilt. No skipping. Just shifting gears.

🚨 Lesson:

> If you don’t have a backup plan, you’re more likely to skip altogether.

> That’s how negative habits start forming. Don’t let one missed day turn into two.

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🧠 Why This Matters (Especially for Entrepreneurs & Parents)

As a digital marketer running Facebook and Google ads, I rely on mental clarity and creative thinking.

Workouts help fuel that.

Whether you're a:

* 💻 Business owner

* 🧑‍🏫 Coach

* 👨‍👩‍👧‍👦 Parent

* 🏋️ Fitness junkie

Movement = Momentum.

Consistency = Confidence.

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🙏 Final Thoughts

Move with *intention**, not just intensity

Know your *start and stop points**

Stay *consistent**, even when your body says no

Have a *backup plan** ready

Let fitness fuel your *life**, not take it over

If you got value out of this, drop a comment, like, or share.

And don’t forget to subscribe! 📩

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