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Unlocking Your Fitness Potential: The Impact of Procrastination on Health and Fitness Goals


Explore the detrimental effects of procrastination on personal training goals and discover actionable strategies to overcome this habit. Learn how consistency and accountability can propel you towards achieving your fitness aspirations.


Procrastination acts as a silent saboteur, gradually eroding the momentum needed to achieve optimal fitness results. Whether it's delaying a workout session or making unhealthy dietary choices, the impact of procrastination extends far beyond the immediate moment, affecting long-term progress.

What Is a Mantra?

A mantra is a positive affirmation that you repeat to yourself. It serves as a mental anchor, guiding your thoughts and actions. When it comes to health and fitness, mantras can be game-changers. They help shift your mindset, boost motivation, and keep you on track.


The Coach Within

Imagine having a personal coach by your side 24/7. Well, guess what? You already do! It’s your inner voice—the one that whispers encouragement or doubt. By consciously choosing empowering mantras, you can turn that inner voice into a supportive coach.

The Mantras


“I Cannot Change Yesterday, but I Can Change Today.”

  • This mantra reminds us that dwelling on past mistakes won’t serve us. Instead, focus on the present moment. Whether it’s making healthier food choices or hitting the gym, today is where change happens.


“What Can I Do That Adds to My Life?”

  • Shift your perspective from restriction to abundance. Rather than fixating on what you shouldn’t eat or do, ask yourself what positive actions you can take. Personal training becomes an opportunity to enhance your life, not a chore.


“I Am My Only Obstacle.”

  • Acknowledge that you hold the key to your progress. Your abilities surpass any self-doubt. Whether it’s lifting weights, running, or practicing yoga, remember: you are your greatest ally.


As coaches, we understand the importance of consistency. Here are three non-negotiables that your inner personal trainer or coach should give you:


Training: Prioritize movement. Whether it’s a brisk walk, a HIIT session, or weightlifting, commit to regular exercise. Nutrition: Fuel your body with intention. Choose whole foods, hydrate, and listen to your hunger cues. Sleep: Rest is your secret weapon. Optimize your sleep quality—it’s when your body repairs and rejuvenates.


Start Today!


Ready to transform your fitness journey? Take the first step towards achieving your goals with personal training!

My take on Health and Fitness

Im working out regularly, but im not losing weight?

By Jay Shreddinger • 02 May, 2024
"Im doing classes everyday, why am I not losing weight?" "Im hardly eating.." Two common things I hear, and whilst it sounds unbelievable, sometimes exercise does not equal to weight loss. Here are three questions you should honestly ask yourself. Are you really in a calorie deficit? To lose weight, you need to create a calorie deficit consistently over time. Essentially, burn more calories than you’re consuming over a long enough period, and you will lose weight. Exercise burns calories so it must automatically lead to weight loss, right? Not always! Unless you are maintaining that all-important deficit in your energy balance. This is why tracking your meals in a food diary and monitoring your daily activity levels with step count can be useful tools to highlight any areas which might be holding you back. Are you moving less outside the gym? Non-exercise activity thermogenesis (NEAT) plays a significant role in weight loss—it's the energy expended in activities like walking, playing, or even fidgeting. Starting an exercise program can sometimes lead to a decrease in NEAT, which reduces energy expenditure and undermines your calorie deficit. Maintaining a high NEAT by aiming for at least 10,000 steps daily can counteract this effect.

How to stay on track with your body transformation on holiday

By Jay Shreddinger • 24 Apr, 2024
Maintain Your Transformation Goals While Enjoying Holidays Are you worried about maintaining your fitness journey during the holiday season? Fear not! With the right strategies and mindset, you can stay on track with your transformation goals without sacrificing the joy of festivities. Here's how: Prioritize Planning for Success To ensure you stay on track with your fitness goals during the holidays, it's crucial to plan ahead. Schedule your workouts and meals just like you would any other appointment. By making a plan and sticking to it, you'll be less likely to succumb to temptation or make excuses for skipping workouts. Embrace Flexible Eating During the holidays, it's inevitable that you'll encounter a variety of delicious treats and indulgent meals. Instead of depriving yourself completely, practice flexible eating. Allow yourself to enjoy your favorite holiday foods in moderation, but be mindful of portion sizes and balance them with nutritious options. 

Here's why training with a partner is a mistake

By Jay Shreddinger • 07 Apr, 2024
While gym training with a partner can have its benefits, there are also potential drawbacks. Here are five reasons why it might be considered a mistake: Dependency : Relying too heavily on a training partner can hinder your ability to push yourself independently. If your partner is unavailable or loses motivation, it can disrupt your own consistency and progress. Skill Level Discrepancy : If your partner is at a significantly different fitness level, it can be challenging to find exercises that suit both of you. This can lead to frustration or even injuries if one person is pushing beyond their capabilities to match the other. Socializing Distractions : While camaraderie can be motivating, it's easy for gym sessions with a partner to become more about socializing than focused training. Excessive chatting can lengthen rest periods and reduce the intensity of workouts. Limited Variety : Training with a partner might limit your exposure to different exercises and training methods. You may become stuck in a routine that doesn't fully address your fitness goals or provide enough variety to prevent plateaus. Dependence on Motivation : If your motivation relies solely on your partner's enthusiasm, you might struggle to maintain consistency when they're not available or lose interest in training altogether if the partnership ends.
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