Why You're Stuck And How One Plate, One Workout, and One Prayer Can Unstick You

Most people think they need to fix everything at once.

Perfect macros.Six workouts a week.Eight hours of sleep.Zero stress.Perfect mindset.

And that’s exactly why they quit.

The path forward isn’t perfection.It’s fewer decisions and simpler rules.

Systems Over Struggle

I’ve coached a lot of people — and the same story keeps repeating itself.They’re all in… until they’re all out.

Why?Because trying to “fix it all” burns you out.And it’s not sustainable.

The people who stay consistent don’t rely on motivation.They rely on systems.

And systems don’t have to be complicated.In fact, the best ones are stupid simple.

The Simple System That Works

Here’s what I’ve found actually works:

• One plate rule for meals(Think: protein + produce + carb or fat. Done.)

• One 10-minute movement block a day(Doesn’t need to be a workout — just move. Walk, stretch, band work.)

• One daily prayer, affirmation, or gratitude(Tie it to something you already do — like sipping your coffee, brushing your teeth, or winding down at night.)

These habits are simple. They take almost no effort once they’re part of your rhythm.And they’re exactly what creates long-term results.

Systems Make Habits Stick

What does a “system” actually look like?It’s stuff like:

• Setting your gym clothes out the night before

• Pre-logging your food before the day starts

• Having a protein prep day once a week

• Journaling for 60 seconds before bed

• Always training at the same time of day

None of those things are flashy. But they work — because they make follow-through automatic.

You don’t need more hype.You need less resistance.

It’s Okay to Suck. It’s Not Okay to Skip.

Here’s something I’ve been saying — and living — lately:

It’s okay to suck.It’s not okay to skip.

That’s the mindset shift most people need.

A low-energy workout still counts.A short walk still counts.A scrambled prayer or messy journal entry still counts.

Because they keep the system alive.And that’s what builds consistency — not the quality of the action, but the fact that it happened at all.

Where to Start

Keep it simple.Start here:

• One plate rule

• One 10-minute movement block

• One prayer or gratitude, tied to a daily habit

That’s it.

From there, you build.And when life gets messy? You fall back on this foundation.

Final Word

The real path forward isn’t about fixing everything.

It’s about choosing fewer things and doing them better.Simplicity scales. Consistency wins.

So don’t chase perfection.Build systems.Lower the bar to something you can repeat on your worst day — and stick with it.

You've got this.

-Coach Pete