Redefining Consistency: The 90% Rule
- Jess Takimoto
- Apr 20
- 3 min read
Watch the full video: https://www.youtube.com/watch?v=7T9gupnRneQ
Summary
Most people think consistency means never missing a workout—but that mindset actually sets you up to fail. In this post, our Head Coach Jess breaks down how perfectionism and all-or-nothing thinking sabotage long-term fitness success.
Coach Jess explains the 90% Rule, which encourages women to show up consistently enough—with room for life, rest, and flexibility. Whether you're someone who’s tried to “start over” every time you miss a day, or you’ve fallen into the guilt trap of “catching up” with extra workouts, this reframe is for you.
If you’ve ever struggled with falling off track and staying there, this episode will shift your entire mindset—and maybe even your identity as someone who is consistent after all.
Confusing Consistency for Perfection
I have worked with hundreds of high-achieving women who constantly feel like they’re failing at fitness. Why? Because they think they have to be perfect in order to be consistent.
Here’s what that looks like:
➡️ You commit to working out 3x/week.
➡️ One week, life happens—a cold, a family emergency, a long weekend trip.
➡️ You miss a workout.
➡️ You try to “catch up” by doing 4 next week.
➡️ You fall short again.
➡️ You decide you "failed" and need to restart from scratch.
Sound familiar?
This cycle isn’t a failure of discipline. It’s a misunderstanding of what consistency actually means.
What Consistency Really Means: the 90% Rule
“Consistency doesn’t mean doing it perfectly. It means doing it over a long period of time.”
Instead of aiming for 100% perfection, use the 90% Rule:
✨ If your goal is 3 workouts per week
✨ Then 90% consistency means ~16 out of 18 workouts over 6 weeks
✨ That gives you room to miss 1-2 workouts and still succeed
This is the same principle we use in our 6 Week Challenge at SHINE! You don’t need to be perfect to see results. You just need to show up most of the time.
The Problem with All-or-Nothing Thinking
When you expect yourself to hit 100%, you’ll constantly feel like you’re failing. And when that happens, it becomes mentally exhausting:
❌ You play catch-up games with yourself.
❌ You start questioning your motivation.
❌ You fall into a yo-yo cycle of being "on track" or "off track."
But here’s the truth:
Missing one day doesn’t erase your progress. A vacation doesn’t mean you need to "restart." A busy week is not a failure.
Life will always have ups and downs. That’s not an excuse to quit—it’s part of the journey.
The Identity Shift: Seeing Yourself as a Consistent Person
Borrow confidence from other areas of our lives!
✅ Have you consistently shown up in a job?
✅ Been a consistent friend, partner, or parent?
✅ Taken care of responsibilities even when it wasn’t easy?
Then you are a consistent person. You just need to apply that identity to your fitness journey.
“Consistency is a character trait. It becomes part of your identity. When you can see yourself as a consistent person… then you can continue showing up consistently.”
Redefining Your Own Consistency
What would 90% consistency look like for you?
➡️ Is it 3 workouts/week?
➡️ Is it moving your body 20 minutes/day?
➡️ Is it committing to showing up no matter how you feel?
Set your bar. Give yourself room for grace. And then track the average over time, not just the perfect streak.
Because you don’t need to be perfect to make progress. You just need to stay in motion.
Ready to Break the Cycle?
If you’re tired of the all-or-nothing cycle and want a real plan for consistency, SHINE FIT is here to help.
✅ In-person & online programs designed for women who want to stay consistent—without burnout.
✅ A structured, step-by-step roadmap to building a long-term fitness routine.
✅ A supportive community that will keep you accountable.
Take two seconds of courage and send us a message.
Book a Free Intro Session. We’ll help you take the next step toward lasting motivation, consistency, and confidence.
Because progress beats perfection—every time. 💙
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