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Today we are talking about CQE.

CQE is also known as consistent, quality effort.

Without a CQE you cannot win.

You cannot have success or reach your goals without a CQE.

No one who has ever built a great body or built a successful business did it without a CQE.

No one who has ever had success in their career did it without a CQE.

You may have great natural talent in a sport.

Maybe you have supreme genetics and a naturally fantastic physique.

Perhaps you are naturally intelligent beyond normal levels.

These things are all great but if you do not apply a CQE than that talent, that body, and that mind will go by the wayside.

In order to reach your goals, you have to be consistent and give a quality effort every time.

The combination of consistency and quality effort is like Jordan and Pippen.

Individually they both offer great attributes, but individually they will not be enough to reach the title game.

If you only apply one of these two principles to your success then you will never win the championship.  If you pair them together then there are no limits on what you can achieve.

Let’s talk about these two principles below.

1) Consistency 

You cannot master anything without being consistent.

There is no one on Earth who becomes great at doing anything by practicing inconsistent habits.

Serena Williams did not become great by inconsistently practicing her serve.

Steve Jobs did not become great by inconsistently developing new ideas and technology.

Steph Curry did not become great by inconsistently shooting jump shots.

Let’s stick with Steph Curry.  How did his jumpshot become so lethal?

Yes, his father is the great Dell Curry.  But his jump shot is more than just a result of genetics: it is a result of the consistent practice of that jump shot.

We only see the final result when he shows up on game day, but what about the hours he spends practicing that jump shot?

What about the everyday grind of shooting until you do not want to shoot anymore and then shooting some more anyway?

This is what consistency looks like.  Repetition is the master of skill.

Doing the little things every day that make you better is vital to success especially when you do not want to do them.

You may want to build a better body but are you consistently doing the things that will lead to it?

Are you consistently making measurable progress with your training or are your numbers the same?

How is your diet?  Are you consistently eating the correct foods or are you living in Carb City?

Are you consistently recovering properly from your workouts? Or are you still partying multiple nights a week like you were back in college?

If you are not doing the right things consistently then you will have no results to show for it.

It is easy to tell when someone is consistent and giving a quality effort in the gym.  They will have great lifting numbers, and you will be able to see big visible changes with their physique.

When someone does not have those two things then you can guarantee they are inconsistent regardless of what type of snake oil they may try to sell you.

Consistency is required for success, but it cannot operate alone.

I know many folks who consistently go to the gym or workout 4, 5, or even 6 days per week.  But many of these people look the exact same or worse as each year passes.  Why?

2) Quality Effort

We discussed the importance of giving your best effort in a previous article.

Without giving a quality effort you are doomed.  Let’s evaluate this theory with two trainees.

Sonya Squat receives the best training program in the world.  Meanwhile, Gabby Glutes receives a basic 3×10 training program.

Who will yield better results over 6 months?

On the surface, it would seem that Sonya has a huge advantage over Gabby.

She has a world-class training program while Gabby has the most basic set/rep combination to work with.

However, if Gabby gives a quality effort every time she trains and Sonya gives half-effort, Gabby will be stronger and look better at the end of the 6 months.  Your input determines your output.

Quality effort needs consistency to make it work.

If you give a quality effort 1 out of 4 workouts per week you cannot expect tremendous results.  You have to give a quality effort during every workout.

You might be tired and stressed.

Perhaps you might not want to train that day.

None of that makes you special.  I would say the majority of folks in the world including me are feeling some combination of the three on any given day.

The crazy part is that many times on the days you do not want to train, or you are tired is when you have your most productive training sessions.

You also find out what type of character you have when you get the job done when you thought you could not.

I would rather you stay home and give no effort vs. showing up and giving half-effort.  A weak effort is the definition of fake hustle.


If you can consistently give a quality effort over time then I promise that you will be successful in whatever it is that you are trying to accomplish.

You reaching your goals is all about giving that CQE.

I’ll holla at you next time.
The People’s Trainer,

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