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table {
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* {
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[x-apple-data-detectors] {
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.wrapper .footer__share-button a:hover,
.wrapper .footer__share-button a:focus {
  color: #ffffff !important;
}
.wrapper .footer__share-button a.icon-white:hover,
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.wrapper .footer__share-button a.icon-black:focus {
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.btn a:hover,
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div.header {
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}
div.preheader {
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  width: calc(100% - 60px) !important;
}
.snippet,
.webversion {
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}
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}
.fixed-width.has-border {
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}
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}
.snippet,
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}
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}
.layout-fixed-width,
.mso .layout-full-width {
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}
@media only screen and (min-width: 620px) {
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  .gutter {
    display: table-cell;
    Float: none !important;
    vertical-align: top;
  }
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  .email-footer {
    max-width: 560px !important;
    width: 560px !important;
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  .snippet,
  .webversion {
    width: 280px !important;
  }
  div.header,
  .layout,
  .one-col .column {
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    width: 600px !important;
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  .fixed-width.x_has-border,
  .has-gutter.has-border,
  .has-gutter.x_has-border {
    max-width: 602px !important;
    width: 602px !important;
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  .two-col .column {
    max-width: 300px !important;
    width: 300px !important;
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  .three-col .column,
  .column.narrow,
  .column.x_narrow {
    max-width: 200px !important;
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  .column.wide,
  .column.x_wide {
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    width: 190px !important;
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    width: 396px !important;
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}
@supports (display: flex) {
  @media only screen and (min-width: 620px) {
    .fixed-width.has-border .layout__inner {
      display: flex !important;
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  }
}
/***
* Mobile Styles
*
* 1. Overriding inline styles
*/
@media(max-width: 619px) {
  .email-flexible-footer .left-aligned-footer .column,
  .email-flexible-footer .center-aligned-footer,
  .email-flexible-footer .right-aligned-footer .column {
    max-width: 100% !important; /* [1] */
    text-align: center !important; /* [1] */
    width: 100% !important; /* [1] */
  }
  .flexible-footer-logo {
    margin-left: 0px !important; /* [1] */
    margin-right: 0px !important; /* [1] */
  }
  .email-flexible-footer .left-aligned-footer .flexible-footer__share-button__container,
  .email-flexible-footer .center-aligned-footer .flexible-footer__share-button__container,
  .email-flexible-footer .right-aligned-footer .flexible-footer__share-button__container {
    display: inline-block;
    margin-left: 5px !important; /* [1] */
    margin-right: 5px !important; /* [1] */
  }
  .email-flexible-footer__additionalinfo--center {
    text-align: center !important; /* [1] */
  }
  
  .email-flexible-footer .left-aligned-footer table,
  .email-flexible-footer .center-aligned-footer table,
  .email-flexible-footer .right-aligned-footer table {
    display: table !important; /* [1] */
    width: 100% !important; /* [1] */
  }
  .email-flexible-footer .footer__share-button,
  .email-flexible-footer .email-footer__additional-info {
    margin-left: 20px;
    margin-right: 20px;
  }
}
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  .fblike {
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  }
  .tweet {
    background-image: url(https://inboxflows.com/_/image/http%253A%252F%252Fi8.cmail20.com%252Fstatic%252Feb%252Fmaster%252F13-the-blueprint-3%252Fimages%252Ftweet%25402x.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cCUzQSUyRiUyRmk4LmNtYWlsMjAuYyIsInRpbWUiOjE3MTI5MjYwNTAuMzIwNDR9:1rvGJW:Wmkx3b10zTELpYoNPEhuSLucmM_EyGlTtAKfRzRquMQ) !important;
  }
  .linkedinshare {
    background-image: url(https://inboxflows.com/_/image/http%253A%252F%252Fi9.cmail20.com%252Fstatic%252Feb%252Fmaster%252F13-the-blueprint-3%252Fimages%252Flishare%25402x.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cCUzQSUyRiUyRmk5LmNtYWlsMjAuYyIsInRpbWUiOjE3MTI5MjYwNTAuMzIwNzg2fQ:1rvGJW:s02CledAB5xlJSZPG_8ZhhkBlQN4GU-DW2_1xbkHQgY) !important;
  }
  .forwardtoafriend {
    background-image: url(https://inboxflows.com/_/image/http%253A%252F%252Fi10.cmail20.com%252Fstatic%252Feb%252Fmaster%252F13-the-blueprint-3%252Fimages%252Fforward%25402x.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cCUzQSUyRiUyRmkxMC5jbWFpbDIwLiIsInRpbWUiOjE3MTI5MjYwNTAuMzIxMDE2fQ:1rvGJW:brvQRxaIkzQimlCiD4TEz6bFG1Z7roleeWLWO_Iu090) !important;
  }
}
@media (max-width: 321px) {
  .fixed-width.has-border .layout__inner {
    border-width: 1px 0 !important;
  }
  .layout,
  .stack .column {
    min-width: 320px !important;
    width: 320px !important;
  }
  .border {
    display: none;
  }
  .has-gutter .border {
    display: table-cell;
  }
}
.cmctbl--inline table {
  border-collapse: collapse;
}
  </style>
  <style type="text/css">
   .main,.mso{background-color:#fff}.logo a:hover,.logo a:focus{color:#030304 !important}.footer-logo a:hover,.footer-logo a:focus{color:#372d1b !important}.mso .layout-has-border{border-top:1px solid #ccc;border-bottom:1px solid #ccc}.mso .layout-has-bottom-border{border-bottom:1px solid #ccc}.mso .border{background-color:#ccc}.mso h1{}.mso h1{font-size:26px !important;line-height:34px !important}.mso h2{}.mso h2{font-size:20px !important;line-height:28px !important}.mso h3{}.mso .layout__inner{}.mso .footer__share-button p{}.mso .footer__share-button p{font-family:sans-serif}
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      <div role="banner">
       <div class="preheader" style="Margin: 0 auto;max-width: 560px;min-width: 280px; width: 280px;width: calc(28000% - 167440px);">
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       <div class="layout one-col fixed-width stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
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         <!--[if mso]><table align="center" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-fixed-width" style="background-color: #ffffff;"><td style="width: 600px" class="w560"><![endif]-->
         <div class="column" style="text-align: left;color: #000;font-size: 15px;line-height: 23px;font-family: sans-serif;">
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-15" lang="x-size-15" style="Margin-top: 0;Margin-bottom: 0;font-size: 15px;line-height: 23px;">
             <span style="text-decoration: inherit;color: #000000;">
              Hey Ramy,
             </span>
            </p>
            <p class="size-18" lang="x-size-18" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              “Consistency is key”
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This is a common phrase we like to band about in the fitness and nutrition space, and for good reason: it’s true.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But, it’s also commonly misunderstood and often not well communicated.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             What does consistency actually mean when it comes to making meaningful progress?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you embark on a 12-week 
transformation plan and end it “transformed”, but then you stop working out and watching what you eat…
             <em>
              is that consistency?
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you make every single workout, six days a week, and avoid sugar and ultra-processed foods for six months straight, then go on holiday for two weeks only to come back and revert to your old habits…
             <em>
              is that consistency?
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             One could argue that yes, you were consistent for twelve weeks or six months respectively.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But is that what we mean as coaches when we say consistency is key?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             No.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             A good coach (in my humble opinion) is not selling a quick fix plan or here to blanket 
tell people to entirely restrict sugar, ultra-processed foods or whatever the current food-of-fear is that clickbait influencers are feeding the algorithms with.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Hard restriction will often get results in the short term, but in the long term, time and time again we see that if you go too hard, too strict and mindset and habits are ignored, the vast majority of people will burn out and bounce back to where they were before, or worse.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
            <img alt="" src="https://inboxflows.com/_/image/http%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252F5D%252F169%252F28A%252F054038%252Fcsfinal%252FConsistency-3-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cCUzQSUyRiUyRmkxLmNtYWlsMjAuYyIsInRpbWUiOjE3MTI5MjYwNTAuMzM2MTM4NX0:1rvGJW:HCpJNsESsn9CptSN77WIa3ZpPjBFURSv-d3dLP0IwCg" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
           </a>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             So what’s the answer?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If consistency does not mean sticking to a plan, what does it mean?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Consistency
              <em>
               does
              </em>
              mean sticking to a plan… but it
              <em>
               does not
              </em>
              mean perfection.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Sticking to a plan that will actually
             <em>
              stick
             </em>
             , means allowing some buffer room for life’s curve balls to do their thing, and for you to be OK with that.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It means being able to go on holiday, relax and enjoy yourself without guilt, and then when you get back you just carry without worrying about what happened in the previous 1-2 weeks.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It means missing a workout every now 
and then, and not caring. Just making the next one and carrying on.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It means perhaps eating an item of ultra-processed food from time to time, and not seeing this as failure.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              It means flexibility in the short term, but consistency in the long term.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Start to look at things from a big-picture perspective; zoom right out on your life and goals, and think about where you could be and want to be in a year, or even 5 or 10 years.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you want to build a strong, lean and muscular body, will missing a few workouts in a year make a difference?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              Only if missing a workout causes you to miss the next one, and the next one, and so 
on.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you want to lose body fat, will eating a few pizzas and ice creams a year make a difference?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              Only if it causes you to feel guilty and leads to overeating at the next meal, and the next, and so on.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you go on a holiday for 2 weeks and don’t do any exercise while you’re there, will this affect your progress?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              You "may" lose a small amount of muscle and put on a small amount of body fat, but does that really make any difference in the bigger picture?
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             You will hopefully have had a great time, and two short weeks out of one long year is only going to be a problem if you let it get 
into your head when you return.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Of course there is a lot of nuance here, and everyone responds differently to different approaches: some people thrive with more restriction, some people work well with more flexibility.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Find what works for you, but when those feelings of failure crop up, or the latest fear-mongering absolutist post from the socials is getting to you, always remember:
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              No-one
             </strong>
             became shredded from one workout, and no-one lost meaningful gains by missing one.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              No-one
             </strong>
             became obese from one meal, and no-one lost meaningful body fat from fasting for a day.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Gaining or losing strength, body fat and muscle 
takes time and work, so beware of all or nothing thinking, look for enjoyment in the process as you focus less on outcomes, and start to build habits around true long-term consistency,
             <em>
              not perfection.
             </em>
            </p>
            <p class="size-18" lang="x-size-18" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             We've written an
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #0a23ff;">
                all-or-nothing guide
               </span>
              </a>
             </strong>
             that details all the above, with strategies to stay on top of things when demotivation strikes.
            </p>
            <p class="size-18" lang="x-size-18" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Ready to check-in with yourself for a healthier tomorrow, 
Ramy?
            </p>
            <p class="size-18" lang="x-size-18" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #0a23ff;">
                Open the app
               </span>
              </a>
             </strong>
             and let's get after it.
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-15" lang="x-size-15" style="Margin-top: 0;Margin-bottom: 0;font-size: 15px;line-height: 23px;">
            </p>
            <p class="size-15" lang="x-size-15" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 15px;line-height: 23px;">
             You've got this,
             <br/>
             Coach Ollie
            </p>
           </div>
          </div>
          <div align="left" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
            <img alt="" class="gnd-corner-image gnd-corner-image-left gnd-corner-image-bottom" src="https://inboxflows.com/_/image/http%253A%252F%252Fi2.cmail20.com%252Fei%252Fd%252F5D%252F169%252F28A%252F054038%252Fcsfinal%252Fspi38-2w-1734beb794d9b2d8.jpeg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cCUzQSUyRiUyRmkyLmNtYWlsMjAuYyIsInRpbWUiOjE3MTI5MjYwNTAuMzM2NDk2OH0:1rvGJW:NUizDL3sdq5zphwXCpye3FAdor-wZidE2f1HmrhOU14" style="border: 0;display: block;height: auto;width: 100%;max-width: 231px;" width="231"/>
           </a>
          </div>
         </div>
         <!--[if mso]></td></tr></table><![endif]-->
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       <div style="background-color: #ffffff;">
        <div class="layout one-col stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
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          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background-color: #ffffff;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
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       <div style="background-color: #000000;background: 0% 0%/auto auto no-repeat url(https://inboxflows.com/_/image/http%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252F5D%252F169%252F28A%252F054038%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cCUzQSUyRiUyRmkxLmNtYWlsMjAuYyIsInRpbWUiOjE3MTI5MjYwNTAuMzIxMjE1Nn0:1rvGJW:LhByO9sPmQqwzJCGZRPLzodN3Y3bGz7DKXvdl1ZgU10) #000000;background-position: 0% 0%;background-image: url(https://inboxflows.com/_/image/http%253A%252F%252Fi1.cmail20.com%252Fei%252Fd%252F5D%252F169%252F28A%252F054038%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cCUzQSUyRiUyRmkxLmNtYWlsMjAuYyIsInRpbWUiOjE3MTI5MjYwNTAuMzIxMjE1Nn0:1rvGJW:LhByO9sPmQqwzJCGZRPLzodN3Y3bGz7DKXvdl1ZgU10);background-repeat: no-repeat;background-size: auto auto;">
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