So you don’t have to rely on willpower every day!
Your baseline is your “most of the time” lifestyle. It isn’t the perfect place, and it isn’t extreme. It’s simply the steady, supportive habits you can manage for the most part — and if things swing a bit wildly in either direction, it’s what you return to.
Here’s what a strong baseline often includes:
• Protein — 20–40g per meal
• Hydration — around 2L daily
• Movement — walking regularly (10k steps if life allows)
• Strength — 3–4 sessions per week
• Sleep — 6–8 hours
• And most importantly…
• Organisation — so these things actually happen
Because without structure, even the best intentions drift off into the sunset. Your baseline is what keeps you grounded.
It means you don’t “start again” — you simply return.
You need to know your rules.
At times, you may have an event or a bigger goal and choose to push above your baseline. This usually means doing things that feel uncomfortable and aren’t sustainable long-term (often referred to as a fat-loss phase). That’s where enhanced results can come from.
Equally, you might go on holiday, become unwell, or have a particularly busy period — and everything drops below baseline.
The trick is not to panic.
Set rules.
Set boundaries.
Above baseline:
This is the enhanced-results zone. Set a clear timescale and commit to it. When the phase ends, you return to baseline.
What often goes wrong?
People push hard, work relentlessly, feel amazing for the event or hit the “magic number”… and then ask, now what?
Many lose the plot, dive headfirst into everything they’ve restricted, and once they’ve had a taste, end up in a craving-fuelled, de-energised, de-motivated cycle.
But if you know your baseline — that’s where you return.
Below baseline:
You’ve had a week’s all-inclusive holiday and fully enjoyed it. This is OK.
What goes wrong here is staying in holiday mode once you’re home. This is where the baseline comes back into play — revert to your baseline rules and commit to the modesty of maintenance.
Rather than spiralling downwards or going gung-ho with massive restriction, you stabilise first. Extreme restriction often leads to overwhelm, cracking, and giving up altogether.
Here’s the slightly boring truth:
Maintenance is our friend.
You don’t need to be perfect to see results. You simply need to apply the basics most of the time. Maintenance lives here.
It’s the consistent repetition.
The unglamorous work done quietly.
The self-trust built over time.
This is the work I love helping women with — not just changing their bodies, but changing their relationship with consistency.
From years of coaching (and personal experience), going too hard and setting unrealistic goals within short timeframes is incredibly common. Real results come from slowly chipping away with consistent effort, a few ups and downs around the baseline, and allowing both physical and mental adjustment.
Think of it like learning a language. You don’t open a French Tricolore exercise book and suddenly speak fluent French. It takes years of practice — and so does managing your health. It’s daily, consistent practice over time.
Fit in 5 – 5 moves in 5 minutes, daily movement!