Your results aren’t built on your best days. Instead they’re protected by your hardest ones.
In this episode of The Ruth MacFit Podcast, I’m diving into the power of non-negotiables, those simple, minimum habits that keep you consistent even when life feels messy, stressful, or overwhelming.
We’ll chat about:
Why rigid “all-or-nothing” plans backfire when life gets busy
How to design minimum standards that protect your progress
Real-life examples from my own routine and from clients like Hayley
Why tiny actions compound into long-term fat loss success
Practical steps to create your own movement, nutrition, and mindset non-negotiables
If you’ve ever struggled with the “I’ll start again on Monday” loop, this episode will show you how to break free and keep moving forward...even on your hardest days.
💡 By the end, you’ll know exactly how to set up habits that bend with life instead of break, so you can stop relying on motivation and finally build the consistency that creates lasting results.
Your Non-Negotiables Checklist
Use this 3-step framework to design habits that keep you consistent, even on your hardest days:
Spot your messy days → Write down what your busiest, most overwhelming days usually look like.
Pick 3 simple habits → Choose one for movement, one for nutrition, and one for mindset/routine.
Shrink them down → Make each habit so small it feels “too easy” - that’s the sweet spot for consistency.
You can find Ruth on instagram @ruthmacfit
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