Consistency is the key to success, advises Nicola Vachová

Very often I get questions about:

"What motivates you to exercise so often? How can you still stick to a strict diet? What is your motivation to compete in bikini fitness?"

I think I'm going to disappoint a lot of people right now, but the reason I do it isn't motivation (in the sense of...I saw this fitness girl and I want to look like her..), so I'm going to exercise and eat like her to look like her. No, the reason is really that I enjoy and find what I do fulfilling. It's why I stick with it, why I can do routine things, follow a strict regimen, and not get tired of it even after months or years of toil.

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Many would like to have results right away, see changes after a few weeks of exercise, see a lower number on the scale after a few days of dieting, and buy 2 sizes smaller pants. If it worked like that, everyone would be happy with themselves, no one would have to strain to stick to a few weeks of a hard diet, building muscle would be a matter of a few weeks. But the opposite is true. This process takes not only enough time, but also effort, energy, repeating routines over and over again.

This is the answer to achieving sculpted form, building muscle mass or improving yourself in your workouts. Above all, you need these things: enough time, patience, willpower, discipline, consistency, quality diet and sleep and rest. I think this is the biggest problem for those who still don't see results. It's not enough to just go to the gym, not worry about diet and expect miracles. Just like it's not enough to just eat a quality diet without strength training to shape your physique. Imagine a puzzle where every piece has a meaning in putting the picture together. In the same way, all the daily rituals that belong to fitness must fit together - for those who want to achieve their goals.

If I were to describe my daily routine, I always start my day with coffee and immediately afterwards, my steps lead to cardio (treadmill) and I include a 30 min walk up a gentle hill. Cardio is followed by 10-15 min of stretching, where I not only get a nice stretch, but it also partially relieves my back pain and makes it easier to practice posing. After stretching I usually prepare post-workout rice porridge and my breakfast, which is also my pre-workout meal (if I have strength training on that day). In the morning we should not forget about fluid intake along with breakfast, I always try to drink about 1 liter of water before my workout. This is followed by a shower, getting ready (ladies will understand) and packing my stuff to take with me for the workout. A strength training session takes me about 60-90 mins, depending on what split of workouts it is. I close the workout with a prepared rice porridge and then lunch preparation takes place.

In the afternoons I do my duties such as personal training or online coaching. If I go to personal training sessions, I always prepare an afternoon snack to take with me in a box, if I work from home, I always make my food fresh. Dinner is usually prepared together with Robert, where we have similar meal timings so we can take advantage of preparing meals together. In the evening, we often both devote time to work or try to make the most of our time together. Cardio, healthy meal prep, exercise, work, rest, and sleep are daily must haves for me to make my day complete so I can say in the evening, "I'm done for the day."

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Don't look for miracle recipes or how-to guides to rush things or work around things. Arm yourself with patience and be consistent. That's the only way you'll be able to reach your dream goal for your physique.

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