Consistency over perfection: Macon nurse, trainer’s advice

March is Women’s History Month, a time to recognize the many ways women lead, inspire and uplift their communities. In Macon, women are making an impact not only in healthcare, but also in fitness and wellness by helping others build healthier, more sustainable lifestyles. 

As a nurse practitioner, I often remind patients that improving health does not always require drastic changes. In many cases, small, consistent habits can lead to meaningful, long-term results.

This week’s spotlight features Tanya Bickham, RN, BSN, owner of The Compound Fitness in Macon, and a nurse who is passionate about helping others build confidence, resilience and sustainable health habits through fitness and community. Through her work, she helps individuals of all fitness levels create routines that support both physical and mental well-being.

Bickham believes one of the most powerful habits people can incorporate into their routine is daily walking, especially outdoors. 

“Consistently walking 30 minutes each day lowers the risk of heart disease and stroke by improving blood pressure and circulation,” she said. “It also helps regulate blood sugar, supports a healthy metabolism and improves mood while reducing stress, anxiety and symptoms of depression.”

Myth vs. reality

One of the most common fitness myths Bickham hears is the idea that fat loss can be targeted to specific areas of the body. 

“Many people ask how to reduce belly fat or tone specific areas like their arms,” she said. “While you can strengthen certain muscles, fat loss does not work that way. It is a whole-body process.” 

She explained that fat loss is influenced by several factors, including genetics, hormones, age and overall body composition. 

“Sustainable fat loss comes from a combination of consistent strength training, cardiovascular activity, balanced nutrition, adequate sleep and recovery,” she said.

Starting small

For those who feel overwhelmed or intimidated by starting a fitness journey, Bickham offered simple and encouraging advice: “Don’t start big. Start consistent.” She recommends setting aside just 10 minutes each day to move. 

“You can walk around the block, stretch, dance to a couple of your favorite songs or walk up and down the stairs,” she said. “Ten minutes feels manageable. It builds consistency, creates momentum and boosts confidence.”

Strength beyond the physical

For Bickham, strength goes far beyond physical fitness. 

“Strength beyond the physical means mental resilience to me. It’s staying committed when things get hard,” she said. “As I age, it’s important for me to live authentically, to age with confidence and to empower others to believe in their own capabilities.” 

She also emphasized the importance of leading by example. 

“Health and fitness are a lifelong pursuit of discipline, consistency and balance,” Bickham said. “It’s not about perfection. It’s about showing up.”

A lesson in consistency

Reflecting on her own journey, Bickham said one lesson stands out above the rest: “Consistency is key.” 

She explained that many people begin their fitness journey with an “all or nothing” mindset, often pushing themselves too hard too quickly. 

“Long-term health and fitness is a marathon, not a sprint,” she said. “It’s about building a lifestyle you can sustain for decades.” 

This includes finding balance by adjusting workouts when time is limited, following flexible nutrition habits and allowing time for rest and recovery without guilt. 

“In the end, fitness is really just thousands of small promises you keep to yourself,” she said. 

Sometimes the path to better health is not about doing more, but about doing something consistently. Whether it is a daily walk, a short workout or simply making time to move, these small actions can build lasting habits. Over time, those habits become the foundation for better health, greater confidence and a stronger sense of well-being. The most important step is simply choosing to begin, right where you are.

Joy King, DNP, MBA, APRN, NP-C, FAIHM, serves as president of the Georgia Nurses Association.