Progress Over Perfection

Why Consistency Beats Perfection: Backed by Research on Habit Formation and Long-Term Success

Research from University College London found that building sustainable habits takes, on average, 66 days, with consistency being the strongest predictor of long-term success — not rigid perfection Lally et al., 2009, European Journal of Social Psychology. Similarly, the Journal of Behavioral Medicine confirms that consistent moderate exercise outperforms sporadic, high-intensity efforts when it comes to long-term health and fitness gains Zou et al., 2019.

At C2, this science aligns with what we’ve seen for over 10 years: you don’t need to be perfect. You just need to keep showing up and moving forward.

Hey C2 family (and future family),

If you’ve ever felt like you’re not doing enough — or questioned whether missing a workout set you back — let me tell you, that’s normal. But here’s the truth: perfection doesn’t drive progress. Consistency does.

We all have those tough weeks where energy dips or life gets in the way. What matters is sticking with it. Every rep, every class, every effort counts. Over time, it compounds into real, lasting strength — both physically and mentally.

The science behind small steps:
The most successful athletes and members aren’t the ones who never miss a workout — they’re the ones who get back on track quickly. The National Institute of Health (NIH) emphasizes that forming healthy habits relies on repetition and positive reinforcement, not drastic changes NIH: Habits and Health. Even adding one small habit — like drinking more water or adding protein to breakfast — can help you snowball into larger change.

C2 Tip of the Week:

Start tracking one thing this week. Whether it’s your RPE (Rate of Perceived Exertion), the weights you're lifting, or simply how you felt after each workout. It keeps you intentional, allows you to see progress you might miss in the moment, and helps me and our coaches better guide you forward.

Mike’s Challenge for Our Members This Week:

Show up for 3 classes.
Hydrate with purpose.
Track your progress in one small way.
And most importantly — be kind to yourself. Progress > Perfection.

Not part of the C2 community yet?

We’d love to welcome you in. Our gym is built on support, accountability, and steady improvement. Come grab a free trial, see what we’re about, and start moving Onward and Upward with us.

👉 Click here to claim your free trial and start your journey!

See you in class, onward and upward!
— Mike

Newer Post >

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Fiber doesn’t get much attention. It’s not flashy. It doesn’t come in a tub or bottle. And it’s rarely the first thing people think about when trying to eat better. But fiber quietly influences some of the biggest drivers of health and performance: digestion, energy, appetite, blood sugar, and long-term metabolic health. These are the same foundations that support strength training performance and recovery (link to Strength LAB landing page). That’s why fiber is our third Power Block of January.

Hydration: Why It Still Matters in Winter

January 11, 2026

When people think about hydration, they usually picture hot summer workouts and heavy sweat. But winter is often when hydration habits quietly fall apart. Cold air reduces thirst signals. Indoor heating dries out the air. People tend to drink more coffee and less water. And because sweat loss is less noticeable, hydration feels less urgent — even though it still matters. That’s why hydration is our second Power Block of January. Hydration is one of the foundational habits we coach inside our nutrition program because it directly impacts recovery, appetite regulation, and training performance. You can learn more about how our nutrition coaching works here .