Level Up with Coach M - The Truth About Consistency: Which Type of Athlete Are You?

Welcome to this week’s ActiveLiving4All Coaching blog.

Level Up is one of the series we rotate through regularly—and every time we revisit it, the timing couldn’t be better. It’s always interesting how, when this topic comes around again, so many people are asking the same questions:

·        How do I stay consistent?

·        Why do I keep starting over?

·        How do I actually make this part of my life?

·        How do I get up on the mornings I don’t feel like it?

These aren’t beginner questions—they’re real questions. The kind that come from people who have tried, stopped, restarted, and are now searching for something that actually sticks.

And that’s where this conversation begins.

Because at some point, it stops being about finding the perfect plan or the right time… and starts becoming about honesty.

When it comes to stepping up for yourself—whether that’s getting fit, chasing a goal, committing to training, or changing your lifestyle—you need to be brutally honest:

·        👉 Where do I want to go with this? (Your goal)

·        👉 Which category do I fall into?

·        👉 What am I truly willing to put in to get where I want to be?

Not what sounds good. Not what you wish you were doing.

And not going all-in like a superhero for a short burst, only to burn out and fall off. Be honest about where you want to go—and what your daily actions need to look like to get you there.

Because your results don’t come from intention—they come from action and consistency.

And here’s the part most people avoid:

Are you doing this for the next quick fix… the next trend… the next “challenge”?

Or are you ready to commit to the long haul—even when it’s inconvenient, uncomfortable, and requires sacrifice?

Because there’s a big difference between being interested in change… and being committed to it.

Interest shows up when it’s easy—and fades the moment it gets hard or the reward disappears. Commitment shows up regardless.

This is where most people get stuck—they approach a long-term goal with a short-term mindset.

They jump from plan to plan. They restart every Monday. They wait for motivation to come back.

But motivation is fleeting—habits are what last.

Real progress doesn’t come from constantly starting over. It comes from staying in it long enough to adapt, grow, and evolve.

That’s why this matters.

Because before you look for a better program, better gear, or better timing… you need to understand your current approach and mindset.

👉 What type of athlete are you right now—at this stage of your life?

Not the one you want to be. Not the one you used to be.

The one your habits reflect today.

Because once you can clearly define where you are, you can finally take the right steps toward where you want to go.

And that’s where we’re going next.

The Three Types of Athletes

Most people who train fall into one of three categories. There’s no judgment here—but there is clarity. And clarity is what helps you move forward.

Before we get into that, let’s address something honestly…

There are also people who don’t really fall into any athlete category at all.

The ones with gym memberships that only get used when cancellation time comes around.

The ones who convince themselves that 2,000–3,000 steps a day counts as being “active.”

Let’s call it what it is—that’s not an active lifestyle.

According to the World Health Organization, movement guidelines for adults are clear:

• Aim for a minimum of 150–300 minutes of moderate-intensity activity per week (like brisk walking, steady running, cycling)

• Or minimum of 75–150 minutes of vigorous activity

• Plus muscle-strengthening activities at least 2 days per week

• And importantly—reduce sedentary time

When you translate that into daily life, it typically aligns with roughly 8,000–12,000+ steps per day for general health.

So no—2,000–3,000 steps a day isn’t “active.” It’s minimally moving.

Now, that might sound blunt—but it’s important. Because if your baseline is off, your expectations will be too.

That said…

The step conversation is one for another day.

Today, this is for the people who are showing up. The ones getting to the gym, going for runs, trying to build something—but who still feel stuck, inconsistent, or unsure where they fit.

You value your health. You’re putting in effort.

But you don’t quite know what category you fall into—or why progress isn’t matching effort.

And that’s exactly what we’re going to break down next.

1. The Weekend Warrior / Recreational Exerciser

This is the person who wants to train and genuinely values being active—but hasn’t fully made it part of their identity yet.

The reality? More than 80% of active people fall into this category.

They’re serious… to a point.

Training happens—but it competes with everything else in life:

• Work deadlines

• Family responsibilities

• Social plans

• Energy levels

And when life gets busy, training is usually the first thing to give way.

👉 “I had a long day.” 👉 “Work was hectic.” 👉 “I’ll train tomorrow.”

These aren’t excuses in a negative sense—they’re real. Life is busy. But in this category, training is still seen as optional.

What it looks like:

• Training is inconsistent—some good weeks, others missed entirely

• Motivation drives action (when you feel good, you train… when you don’t, you don’t)

• If there’s a big goal or money spent, you show up—otherwise it becomes a “hit and miss” approach

• No clear structure or long-term plan

• Progress is slow, or constantly stopping and starting

You’ll often see this cycle:

Start on Monday → go too hard in the first session → end up extremely stiff → “recover” for the rest of the week → repeat the next Monday

Event-based training happens—but often fades the moment things get hard, or when life (work, illness, stress) interrupts the routine.

Another common version of this athlete:

The person who goes to gym classes—but only under certain conditions:

• If their favourite instructor is there, they’ll show up

• If not—they skip

• If they’re tired after a long day—they skip

Again, the pattern is the same: training depends on how they feel or external factors.

The real challenge:

It’s not effort. It’s priority and consistency.

You’re active… but not yet committed.

2. The Lifestyle Athlete

This is the next level—and it’s a much smaller group. Roughly 15–18% of people who exercise or train fall into this category.

This is where the real shift happens—from interest to identity.

At this level, training is no longer something you try to squeeze in when it’s convenient. It’s not based on how you feel that day.

👉 It’s simply part of your life.

Just like:

• Work

• Family

• Responsibilities

Training sits alongside them—not below them.

It lives in your diary. It’s an appointment you don’t negotiate with. And more importantly—you have a clear route to follow.

You Don’t Just Train—You Follow a Plan

This is one of the biggest turning points.

👉 You stop guessing.

Whether your plan comes from:

• A coach

• Your own experience and knowledge

• An app or AI-based program

…it doesn’t matter.

What matters is that you have a structured weekly schedule—and you follow it.

You’re no longer doing random workouts or just “seeing how you feel. ”You’re training with intention.

What This Looks Like in Real Life

• You train at set times each week—because it’s scheduled, not optional

• You adjust sessions when life happens, but you don’t skip without reason (a shorter session is always better than none)

• You regularly review your progress (either yourself or with a coach)

• You follow a structured plan instead of jumping between random workouts

• When life gets busy, you adapt the plan—you don’t abandon it

There’s ownership here. There’s responsibility. There’s consistency.

The Mindset Shift

👉 You remove daily decision-making.

You’re no longer asking:

• “Do I feel like training today?”

Instead, it becomes:

• “This is what I do.”

You’ve moved from relying on motivation… to relying on routine and standards.

You don’t need hype. You don’t need perfect conditions. You show up because it’s part of who you are.

The Physiological Advantage

This is where things start to compound.

Consistency + structure leads to real, measurable adaptation:

• Progressive overload (gradually increasing training demand)

• Proper recovery cycles

• Balanced training across strength, endurance, and mobility

This results in:

• Improved cardiovascular efficiency

• Sustainable muscle development

• Better injury prevention

• More stable, consistent energy levels

👉 You’re no longer just exercising—you’re developing.

Approach to Events & Goals

When you sign up for events, there’s intention behind it.

You’re not just entering for the sake of it.

• You want to improve

• You want to perform better than last time

• You enjoy the process of training, not just the event itself

You’ve developed a genuine love for movement—and for what your body is capable of.

The Identity Shift

This is where it becomes clear:

You are someone who trains. Not someone who trains when you feel like it.

You don’t rely on mood. You don’t rely on motivation.

You rely on systems, structure, and standards.

And that’s what separates you from the majority.

You’ve moved from being “active”…

👉 to living the lifestyle.

3. The Professional / Semi-Pro Athlete (The Top ±2%)

At this level, training moves beyond lifestyle—it becomes performance-driven. We’re talking results, rankings, podiums, and often income.

This is the top ~2%.

This is the athlete who:

• Competes for podium positions

• Earns income (or is actively working toward it)

• Is fully committed to maximizing their physical and mental potential

Everything is intentional—and often optimized.

What It Looks Like

• Training is a central life priority, often planned around peak performance cycles

• Multiple sessions per day can be the norm

• Recovery, nutrition, sleep, and lifestyle are tightly managed and monitored

• There is consistent coaching, programming, and performance analysis

• Data tracking is part of the process (heart rate, pace, power, load, recovery metrics, etc.)

• Decisions are made based on performance outcomes—not convenience

This isn’t random. This isn’t flexible in the same way as the previous category.

👉 It’s structured with purpose at every level.

The Mindset at This Level

The internal dialogue shifts again:

👉 “What will make me better?”

Not:👉 “Do I feel like it?”

Emotion doesn’t drive action here—standards do.

There’s a deep understanding that:

• Small improvements matter

• Marginal gains add up

• Consistency is non-negotiable

There’s also an acceptance of trade-offs:

• Social sacrifices

• Strict routines

• High levels of physical and mental demand

The Performance Environment

At this level, the athlete doesn’t operate alone.

There is usually a team and system around them:

• Coaches

• Physios / bio kineticists

• Nutrition support

• Strength & conditioning specialists

Everything works together toward one goal:👉 Performance on demand.

Training isn’t just about getting fitter—it’s about peaking at the right time, staying injury-free, and executing when it matters most.

The Physical Advantage

Because everything is aligned and consistent, the body adapts at a higher level:

• Advanced cardiovascular capacity

• High-level strength and efficiency

• Optimized recovery and reduced injury risk

• Ability to sustain high training loads

👉 This is no longer general fitness—this is performance engineering.

The Reality Check

This level requires:

• Extreme discipline

• Long-term consistency

• A willingness to prioritize training above most other things

But also:

👉 A high level of support, structure, and accountability.

Because no one reaches this level—or sustains it—by winging it.

The Key Difference

Where the Lifestyle Athlete says:👉 “This is part of my life.”

The Professional Athlete lives by:👉 “This is what my life is built around.”

And that’s the separation.

Not just in training…But in standards, structure, and intent.

The Key Difference?

At the core of it all:

👉 Performance is the goal—not just participation or lifestyle.

The Difference Between the Three

• Weekend Warrior: Training fits into life when possible

• Lifestyle Athlete: Training is part of life—no matter what

• Professional Athlete: Life is structured around training and performance

Now You decide…

At some point in this journey, everyone faces the same decision:

👉 Am I dabbling… or am I committing?

There’s no judgment in where you are right now. But there is responsibility in where you choose to go next.

Because staying stuck in the same cycle—starting, stopping, restarting—comes from avoiding that decision.

And progress? Progress comes from owning it.

👉 There is always a next level.

But that next level doesn’t come from:

• More motivation

• A new program every few weeks

• Waiting for the “right time”

It comes from:

• Consistent action

• Honest self-reflection

• A willingness to stay the course—even when it’s inconvenient

Because fitness doesn’t become part of your identity by accident.

It’s built:

• In the early mornings when you don’t feel like getting up

• In the sessions you almost skipped—but didn’t

• In the weeks where life is chaotic—but you still show up

That’s where the shift happens.

So ask yourself—honestly:

👉 What type of athlete am I right now? 👉 And more importantly… who am I becoming?

Because the version of you that gets to the next level…

👉 trains with intention, shows up with consistency, and treats this as part of who they are—not something they try to fit in.

 Written by Marilette Brown - NQF Exercise Specialist and Nutritional Therapist