Simple Steps To Stop Procrastinating About Your Fitness And Nutrition

Procrastination is a trap that many of us fall into. In fact, according to researcher 95 percent of us procrastinate to some degree. While it may be comforting to know that you're not alone, it can be sobering to realize just how much it can hold you back.

Procrastination is often confused with laziness, but they are very different.

Procrastination is an active process – you choose to do something else instead of the task that you know you should be doing. In contrast, laziness  suggests apathy, inactivity and an unwillingness to act.

Procrastination usually involves ignoring an unpleasant, but likely more important task, in favor of one that is more enjoyable or easier.

But giving in to this impulse can have serious consequences. For example, even minor episodes of procrastination can make us feel guilty or ashamed. It can lead to reduced productivity and cause us to miss out on achieving our goals.

Why do we procrastinate when it comes to exercise?

Procrastination is often a degree of avoidance due to conflict, difficulty, and hesitation on how to go forward. We put off things we don’t want to do, don’t know how to do, or are not sure what the outcome will be. We all get comfortable, being comfortable and hate the thought of hard work and end up in a whirlpool of not achieving who we want to be. We feel guilty because we haven’t done what we said we would do, and then think, ‘ oh ill just start again tomorrow ‘ and by the time you know it , it’s another 3 months down the line and you still haven’t started yet!

How to Stop Procrastinating About Your Nutrition

 Nutrition requires a substantial amount of proper planning and discipline, and has little room for procrastination. Being able to eat healthy requires purchasing your food, often well in advance, preparing the food, and packing it with you to eat throughout the day. A small amount of procrastination in any point of this process can quickly derail the most iron-willed person, sending them scampering for the nearest quick calories. As athletes, weekend warriors, fitness enthusiast, and busy family members, our nutrition has one of the biggest impacts on how we feel, our performance, and our health. So how do we keep the train on the rails?



  1. Make a meal plan for the week or month - It doesn’t have to be complicated, but plan out the basics and make sure you know the main components of the meal.

  2. Plan your shopping trips into your schedule - If it doesn’t get planned it doesn’t get done.

  3. Make your food in advance for the day or week - even if its just a few meals frozen ready to heat up after work, it makes a huge difference

  4. Buy travel containers to take food with you - Do you have access to a way to reheat your food? If so, try glass containers. If not, look for lightweight plastic or metal.

  5. Buy a water bottle - Select one that is easy for you to travel with and take it everywhere.

How to Stop Procrastinating About Your Training

 Nutrition is half the battle, but just as difficult is keeping your training routine. It has been proven that training plans built on testing, statistics, progressions, and a long-term approach are the most successful. However there is also the theory that the most effective exercise is the kind you actually do. If your schedule becomes too ridged and inflexible, then you may be forced to break it. You must figure what type of training is realistic to you, given how your life looks. It has to fit the balance of your goals, your time to train, your ability to stay consistent, and your budget.



  1. Commit to a schedule - This can be specific with each day written out by a coach or loose like working out three times per week while on your travel schedule. Publish this schedule and put it in a place you’ll see every day.

  2. Plan out your training locations - Are you at home, traveling, or work? What is available to you in each of those locations?

  3. Find training partners - Get a workout buddy, join a class or group, or find friends you can work out with periodically to keep you motivated and accountable.

  4. Get help - Find a coach to work with

  5. Write down your goals - It’s hard to stay motivated if you don’t have a purpose. Make sure you know why you are training and keep that written down alongside your schedule.


Staying organized and ahead of the game makes procrastination a thing of the past. With a system in place, you’ll get drastically better results while also having much less stress. Becoming efficient is a skill that takes effort, planning, and dedication. However, once you get a taste of this lifestyle, you won’t ever want to go back. Commit to becoming the person you want to be, achieving the goals you’ve set, and do the work ahead.

If you need help with your training goals then do not hesitate to have a chat with one of our Personal Trainers here at PNF.