Fitness Blogs

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Unmasking Procrastination: Embrace the Power of Now for a Healthier You

July 24, 20239 min read

The fear of missing out (FOMO) and the fear of other people's opinions (FOPO) can be crushing, exerting a powerful influence on our decisions.

Procrastination

– the enemy that lurks within us all. We've all experienced that nagging feeling, putting off the very things we know we should be doing. Whether it's starting a fitness routine, tackling a work project, or even making healthier lifestyle choices, procrastination has a way of holding us back from reaching our full potential.



But fear not, for understanding the real whys and signals behind procrastination can be the key to breaking free from its grasp. Let's delve into the reasons behind this common habit and explore how to unleash your potential by taking charge of your health and fitness journey.

Unmasking Procrastination

The Signals Behind Procrastination

Procrastination isn't just about laziness or lack of willpower; it's often a signal that something deeper is at play. It's time to become the Houston to Apollo and decipher these signals loud and clear:



Fear: In the journey towards better health and fitness, we often encounter roadblocks that hinder our progress. A common obstacle is the concern about what others might think – fearing judgment when choosing a salad over a drink or opting for an early morning workout instead of joining in on late-night activities. The fear of missing out (FOMO) and the fear of other people's opinions (FOPO) can be crushing, exerting a powerful influence on our decisions. Interestingly, research suggests that public speaking still ranks as the top fear among most Americans, highlighting the potency of these fears in our lives.

These fears often resonate deeply with us, leading us to procrastinate and hesitate to start or maintain our fitness journeys. This just increase a little of our disgust with ourselves. Research reveals that individuals who experience procrastination may report less happiness, lower levels of health, and a reduced likelihood of achieving their goals.

By recognizing these fears for what they are – hurdles to be overcome – we can take control of our health and fitness journey. Embracing the challenges and understanding that failure is a natural part of growth can lead to transformative outcomes.

Many individuals have experienced a cycle or two of weight loss and regain, creating a founded belief that success may be short-lived and followed by disappointment. Research supports this notion, as studies have shown that the majority of people who lose weight through restrictive diets or extreme measures end up regaining the weight within a year.

According to a study published in the American Journal of Clinical Nutrition, nearly 80% of individuals who lost weight through dieting or other weight loss programs regained the weight within a year. This phenomenon is commonly known as "yo-yo dieting," where individuals go through repeated cycles of weight loss and regain, leading to feelings of frustration and discouragement. The fear of reverting to old habits and facing the prospect of regaining the lost weight can make individuals hesitant to put in the effort once again.

However, it's essential to recognize that these past experiences are not failures; they are valuable learning opportunities. Embracing the lessons learned from previous attempts at weight loss can serve as a foundation for future success. Instead of viewing setbacks as defeats, we can view them as stepping stones to achieving lasting results.

Focusing on long-term sustainability and lifestyle changes is the key to breaking free from the yo-yo dieting cycle. Studies have shown that individuals who adopt sustainable, balanced approaches to weight loss, such as incorporating regular exercise, balanced nutrition, and healthy habits, are more likely to maintain their weight loss over time.

In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that individuals who engaged in regular physical activity and followed balanced nutrition were more successful in maintaining their weight loss after one year compared to those who relied on extreme diets or short-term solutions.

By shifting our mindset away from quick fixes and short-term solutions, we can focus on creating a sustainable, healthy lifestyle that supports long-term weight management and overall well-being. Instead of being paralyzed by the fear of failure, we can use past experiences as valuable tools to guide us on our journey towards better health and fitness. Embracing determination and resilience, we can break free from the shackles of yo-yo dieting and move confidently towards lasting success.

Dopamine Addiction: In the battle of conflicting interests, it's like having the judge in your case be your father, or being an extra in Game of Thrones while passionately defending the ending few episodes (We all know they were bad just stop). However, the real conflict lies within ourselves – between our present self and our future self. We find ourselves caught in a constant game of immediate gratification versus delayed gratification, with dopamine as the prize.

Dopamine is a neurotransmitter that plays a significant role in pleasure and reward. It's the chemical that makes us feel good when we indulge in things like chocolate, fried foods, or other delicious treats. These instant gratifications release a surge of dopamine in our brains, creating a pleasurable experience that we seek to replicate.

On the other hand, making healthier choices, like opting for a salad or hitting the gym, may not offer the same immediate rush of dopamine. While these choices are undoubtedly beneficial in the long run, they may not provide the same instant satisfaction as their less healthy counterparts. This difference in dopamine response can create a battle within ourselves – the lure of immediate gratification versus the pursuit of long-term benefits.

Imagine your current self as a visitor in Vegas, staying in a casino, with the pool and fitness center on the opposite side. Each morning, you wake up with money to spend and a thousand slot machines calling your name. You set out with the intention of going for a swim or hitting the gym because you want to feel better, look better, and move better. But distractions arise – that one slot machine has a new feature, another is based on your favorite show, and yet another promises a big win. Shoot look at your friends over there laughing and having a blast, they flag you over and you join. 

Additionally, decision fatigue can add to the complexity of this internal conflict. Throughout the day, we face countless decisions – what to wear, what to eat, when to exercise, and so on. Each decision requires mental effort, and as the day progresses, our ability to make rational choices diminishes. Decision fatigue can lead us to give in to immediate desires, like reaching for junk food instead of sticking to a healthier option.

To conquer this battle, we must turn our desired accomplishments into routines. By making healthier choices habitual, we reduce the cognitive load of decision-making. When healthy eating and regular exercise become second nature, we don't have to summon willpower and face decision fatigue each time we make these choices. Instead, they become automatic responses, freeing us from the constant tug-of-war between instant gratification and long-term goals.

Research supports the effectiveness of creating routines to combat decision fatigue. A study published in the Journal of Personality and Social Psychology found that individuals with strong routines were more successful in various areas of life and reported higher levels of life satisfaction. Another study from the University of Southern California revealed that turning desired behaviors into habits led to better goal adherence and overall well-being.

Incorporating healthy habits into our daily lives can help us prioritize our long-term well-being over short-lived pleasures. Making regular exercise and nutritious food choices a part of our routine empowers us to maintain our health and fitness goals. By understanding the value of dopamine and the effects of decision fatigue, we can navigate this internal battle with greater clarity and determination.

Perfectionism (Not the right time) : Our modern lives clearly bombard us with constant dopamine hits that require little physical, mental, or emotional effort, pulling us off track from our health and fitness goals. What if there is even another to it though? What if it’s our perfectionism. We procrastinate, waiting for the perfect moment when we have no vacations, the kids are in school, and our schedule isn't as busy to begin our health journey. We convince ourselves that at that magical moment, temptations and obstacles will vanish, and we'll finally have the perfect conditions to start.

But here's the truth – that perfect moment doesn't exist. Can you start and be successful on a fitness routine during a vacation? Absolutely! Most resorts, hotels, and destinations offer gyms to cater to fitness enthusiasts. Can you work overtime and still find time for your family and health? Absolutely! Consider taking the kids to the park and going for a walk together, or waking up early and doing a workout in front of the TV – there are countless free workout options on YouTube.

The problem lies in the illusion we create – the belief in a delayed perfection that lies in the distance, a time and place where all obstacles vanish. But when we move one obstacle out of the way, another presents itself. The promotion at work brings a new meeting or project, and we tell ourselves, "I'll start after that." The cycle continues endlessly, always finding a way to fill the time. Procrastination becomes the lie we tell ourselves to avoid imperfect change.

It's time to silence the fear and break free from the chains of procrastination. By recognizing that perfection is an illusion and that there will never be a "right" time, we can take that first step towards our health and fitness goals. Embrace the imperfections, embrace the journey, and embrace the progress that comes with decisive action.

Procrastination is a common trap we all fall into, but understanding the big why/signals behind it can help you break free and unlock your potential in health and fitness. Embrace action now, despite fears and imperfections, and make small, consistent changes to your routine. Remember, there's no perfect moment waiting in the distance – the time for change is now. So, go ahead, take the first step, and embark on a transformative journey toward a healthier, happier you. Your future self will thank you for it. 

Other resources

blog author image

Sean Doty

Sean-Michael Doty is an Owner of TrAk Athletics an Adult Strength and conditioning Facility in Akron Ohio. Sean has worked in fitness for that last decade plus. He attended Ashland University where he received his Bachelor’s of Science: Exercise Science (Minor in Coaching), and Masters of Education: Sports Science, Applied Exercise Science. While at Ashland University he was a member of the Track and Field Team and from 2011-2015 was a 6x All-Academic- GLIAC team member. He was trained by and worked along side multiple Olympians and World medalist. After college, Sean worked as a personal trainer for golds gym before accepting a position as Assistant Coordinator of the Fitness Education Center at Cuyahoga Community College, where he oversaw the center and the strength and conditioning programs for the athletic teams housed at the western campus. Later, he worked as a Lecturer for Youngstown State University teaching classes on kinesiology, strength and conditioning, wellness coaching, among several others. Before eventual landing a permeant home at TrAk Athletics where he Co- owns and Operates the Facility with Olympian Lauren Regula and her Husband Dave.

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Recovery Blogs

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Unmasking Procrastination: Embrace the Power of Now for a Healthier You

July 24, 20239 min read

The fear of missing out (FOMO) and the fear of other people's opinions (FOPO) can be crushing, exerting a powerful influence on our decisions.

Procrastination

– the enemy that lurks within us all. We've all experienced that nagging feeling, putting off the very things we know we should be doing. Whether it's starting a fitness routine, tackling a work project, or even making healthier lifestyle choices, procrastination has a way of holding us back from reaching our full potential.



But fear not, for understanding the real whys and signals behind procrastination can be the key to breaking free from its grasp. Let's delve into the reasons behind this common habit and explore how to unleash your potential by taking charge of your health and fitness journey.

Unmasking Procrastination

The Signals Behind Procrastination

Procrastination isn't just about laziness or lack of willpower; it's often a signal that something deeper is at play. It's time to become the Houston to Apollo and decipher these signals loud and clear:



Fear: In the journey towards better health and fitness, we often encounter roadblocks that hinder our progress. A common obstacle is the concern about what others might think – fearing judgment when choosing a salad over a drink or opting for an early morning workout instead of joining in on late-night activities. The fear of missing out (FOMO) and the fear of other people's opinions (FOPO) can be crushing, exerting a powerful influence on our decisions. Interestingly, research suggests that public speaking still ranks as the top fear among most Americans, highlighting the potency of these fears in our lives.

These fears often resonate deeply with us, leading us to procrastinate and hesitate to start or maintain our fitness journeys. This just increase a little of our disgust with ourselves. Research reveals that individuals who experience procrastination may report less happiness, lower levels of health, and a reduced likelihood of achieving their goals.

By recognizing these fears for what they are – hurdles to be overcome – we can take control of our health and fitness journey. Embracing the challenges and understanding that failure is a natural part of growth can lead to transformative outcomes.

Many individuals have experienced a cycle or two of weight loss and regain, creating a founded belief that success may be short-lived and followed by disappointment. Research supports this notion, as studies have shown that the majority of people who lose weight through restrictive diets or extreme measures end up regaining the weight within a year.

According to a study published in the American Journal of Clinical Nutrition, nearly 80% of individuals who lost weight through dieting or other weight loss programs regained the weight within a year. This phenomenon is commonly known as "yo-yo dieting," where individuals go through repeated cycles of weight loss and regain, leading to feelings of frustration and discouragement. The fear of reverting to old habits and facing the prospect of regaining the lost weight can make individuals hesitant to put in the effort once again.

However, it's essential to recognize that these past experiences are not failures; they are valuable learning opportunities. Embracing the lessons learned from previous attempts at weight loss can serve as a foundation for future success. Instead of viewing setbacks as defeats, we can view them as stepping stones to achieving lasting results.

Focusing on long-term sustainability and lifestyle changes is the key to breaking free from the yo-yo dieting cycle. Studies have shown that individuals who adopt sustainable, balanced approaches to weight loss, such as incorporating regular exercise, balanced nutrition, and healthy habits, are more likely to maintain their weight loss over time.

In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that individuals who engaged in regular physical activity and followed balanced nutrition were more successful in maintaining their weight loss after one year compared to those who relied on extreme diets or short-term solutions.

By shifting our mindset away from quick fixes and short-term solutions, we can focus on creating a sustainable, healthy lifestyle that supports long-term weight management and overall well-being. Instead of being paralyzed by the fear of failure, we can use past experiences as valuable tools to guide us on our journey towards better health and fitness. Embracing determination and resilience, we can break free from the shackles of yo-yo dieting and move confidently towards lasting success.

Dopamine Addiction: In the battle of conflicting interests, it's like having the judge in your case be your father, or being an extra in Game of Thrones while passionately defending the ending few episodes (We all know they were bad just stop). However, the real conflict lies within ourselves – between our present self and our future self. We find ourselves caught in a constant game of immediate gratification versus delayed gratification, with dopamine as the prize.

Dopamine is a neurotransmitter that plays a significant role in pleasure and reward. It's the chemical that makes us feel good when we indulge in things like chocolate, fried foods, or other delicious treats. These instant gratifications release a surge of dopamine in our brains, creating a pleasurable experience that we seek to replicate.

On the other hand, making healthier choices, like opting for a salad or hitting the gym, may not offer the same immediate rush of dopamine. While these choices are undoubtedly beneficial in the long run, they may not provide the same instant satisfaction as their less healthy counterparts. This difference in dopamine response can create a battle within ourselves – the lure of immediate gratification versus the pursuit of long-term benefits.

Imagine your current self as a visitor in Vegas, staying in a casino, with the pool and fitness center on the opposite side. Each morning, you wake up with money to spend and a thousand slot machines calling your name. You set out with the intention of going for a swim or hitting the gym because you want to feel better, look better, and move better. But distractions arise – that one slot machine has a new feature, another is based on your favorite show, and yet another promises a big win. Shoot look at your friends over there laughing and having a blast, they flag you over and you join. 

Additionally, decision fatigue can add to the complexity of this internal conflict. Throughout the day, we face countless decisions – what to wear, what to eat, when to exercise, and so on. Each decision requires mental effort, and as the day progresses, our ability to make rational choices diminishes. Decision fatigue can lead us to give in to immediate desires, like reaching for junk food instead of sticking to a healthier option.

To conquer this battle, we must turn our desired accomplishments into routines. By making healthier choices habitual, we reduce the cognitive load of decision-making. When healthy eating and regular exercise become second nature, we don't have to summon willpower and face decision fatigue each time we make these choices. Instead, they become automatic responses, freeing us from the constant tug-of-war between instant gratification and long-term goals.

Research supports the effectiveness of creating routines to combat decision fatigue. A study published in the Journal of Personality and Social Psychology found that individuals with strong routines were more successful in various areas of life and reported higher levels of life satisfaction. Another study from the University of Southern California revealed that turning desired behaviors into habits led to better goal adherence and overall well-being.

Incorporating healthy habits into our daily lives can help us prioritize our long-term well-being over short-lived pleasures. Making regular exercise and nutritious food choices a part of our routine empowers us to maintain our health and fitness goals. By understanding the value of dopamine and the effects of decision fatigue, we can navigate this internal battle with greater clarity and determination.

Perfectionism (Not the right time) : Our modern lives clearly bombard us with constant dopamine hits that require little physical, mental, or emotional effort, pulling us off track from our health and fitness goals. What if there is even another to it though? What if it’s our perfectionism. We procrastinate, waiting for the perfect moment when we have no vacations, the kids are in school, and our schedule isn't as busy to begin our health journey. We convince ourselves that at that magical moment, temptations and obstacles will vanish, and we'll finally have the perfect conditions to start.

But here's the truth – that perfect moment doesn't exist. Can you start and be successful on a fitness routine during a vacation? Absolutely! Most resorts, hotels, and destinations offer gyms to cater to fitness enthusiasts. Can you work overtime and still find time for your family and health? Absolutely! Consider taking the kids to the park and going for a walk together, or waking up early and doing a workout in front of the TV – there are countless free workout options on YouTube.

The problem lies in the illusion we create – the belief in a delayed perfection that lies in the distance, a time and place where all obstacles vanish. But when we move one obstacle out of the way, another presents itself. The promotion at work brings a new meeting or project, and we tell ourselves, "I'll start after that." The cycle continues endlessly, always finding a way to fill the time. Procrastination becomes the lie we tell ourselves to avoid imperfect change.

It's time to silence the fear and break free from the chains of procrastination. By recognizing that perfection is an illusion and that there will never be a "right" time, we can take that first step towards our health and fitness goals. Embrace the imperfections, embrace the journey, and embrace the progress that comes with decisive action.

Procrastination is a common trap we all fall into, but understanding the big why/signals behind it can help you break free and unlock your potential in health and fitness. Embrace action now, despite fears and imperfections, and make small, consistent changes to your routine. Remember, there's no perfect moment waiting in the distance – the time for change is now. So, go ahead, take the first step, and embark on a transformative journey toward a healthier, happier you. Your future self will thank you for it. 

Other resources

blog author image

Sean Doty

Sean-Michael Doty is an Owner of TrAk Athletics an Adult Strength and conditioning Facility in Akron Ohio. Sean has worked in fitness for that last decade plus. He attended Ashland University where he received his Bachelor’s of Science: Exercise Science (Minor in Coaching), and Masters of Education: Sports Science, Applied Exercise Science. While at Ashland University he was a member of the Track and Field Team and from 2011-2015 was a 6x All-Academic- GLIAC team member. He was trained by and worked along side multiple Olympians and World medalist. After college, Sean worked as a personal trainer for golds gym before accepting a position as Assistant Coordinator of the Fitness Education Center at Cuyahoga Community College, where he oversaw the center and the strength and conditioning programs for the athletic teams housed at the western campus. Later, he worked as a Lecturer for Youngstown State University teaching classes on kinesiology, strength and conditioning, wellness coaching, among several others. Before eventual landing a permeant home at TrAk Athletics where he Co- owns and Operates the Facility with Olympian Lauren Regula and her Husband Dave.

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Mindset Blogs

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Unmasking Procrastination: Embrace the Power of Now for a Healthier You

July 24, 20239 min read

The fear of missing out (FOMO) and the fear of other people's opinions (FOPO) can be crushing, exerting a powerful influence on our decisions.

Procrastination

– the enemy that lurks within us all. We've all experienced that nagging feeling, putting off the very things we know we should be doing. Whether it's starting a fitness routine, tackling a work project, or even making healthier lifestyle choices, procrastination has a way of holding us back from reaching our full potential.



But fear not, for understanding the real whys and signals behind procrastination can be the key to breaking free from its grasp. Let's delve into the reasons behind this common habit and explore how to unleash your potential by taking charge of your health and fitness journey.

Unmasking Procrastination

The Signals Behind Procrastination

Procrastination isn't just about laziness or lack of willpower; it's often a signal that something deeper is at play. It's time to become the Houston to Apollo and decipher these signals loud and clear:



Fear: In the journey towards better health and fitness, we often encounter roadblocks that hinder our progress. A common obstacle is the concern about what others might think – fearing judgment when choosing a salad over a drink or opting for an early morning workout instead of joining in on late-night activities. The fear of missing out (FOMO) and the fear of other people's opinions (FOPO) can be crushing, exerting a powerful influence on our decisions. Interestingly, research suggests that public speaking still ranks as the top fear among most Americans, highlighting the potency of these fears in our lives.

These fears often resonate deeply with us, leading us to procrastinate and hesitate to start or maintain our fitness journeys. This just increase a little of our disgust with ourselves. Research reveals that individuals who experience procrastination may report less happiness, lower levels of health, and a reduced likelihood of achieving their goals.

By recognizing these fears for what they are – hurdles to be overcome – we can take control of our health and fitness journey. Embracing the challenges and understanding that failure is a natural part of growth can lead to transformative outcomes.

Many individuals have experienced a cycle or two of weight loss and regain, creating a founded belief that success may be short-lived and followed by disappointment. Research supports this notion, as studies have shown that the majority of people who lose weight through restrictive diets or extreme measures end up regaining the weight within a year.

According to a study published in the American Journal of Clinical Nutrition, nearly 80% of individuals who lost weight through dieting or other weight loss programs regained the weight within a year. This phenomenon is commonly known as "yo-yo dieting," where individuals go through repeated cycles of weight loss and regain, leading to feelings of frustration and discouragement. The fear of reverting to old habits and facing the prospect of regaining the lost weight can make individuals hesitant to put in the effort once again.

However, it's essential to recognize that these past experiences are not failures; they are valuable learning opportunities. Embracing the lessons learned from previous attempts at weight loss can serve as a foundation for future success. Instead of viewing setbacks as defeats, we can view them as stepping stones to achieving lasting results.

Focusing on long-term sustainability and lifestyle changes is the key to breaking free from the yo-yo dieting cycle. Studies have shown that individuals who adopt sustainable, balanced approaches to weight loss, such as incorporating regular exercise, balanced nutrition, and healthy habits, are more likely to maintain their weight loss over time.

In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that individuals who engaged in regular physical activity and followed balanced nutrition were more successful in maintaining their weight loss after one year compared to those who relied on extreme diets or short-term solutions.

By shifting our mindset away from quick fixes and short-term solutions, we can focus on creating a sustainable, healthy lifestyle that supports long-term weight management and overall well-being. Instead of being paralyzed by the fear of failure, we can use past experiences as valuable tools to guide us on our journey towards better health and fitness. Embracing determination and resilience, we can break free from the shackles of yo-yo dieting and move confidently towards lasting success.

Dopamine Addiction: In the battle of conflicting interests, it's like having the judge in your case be your father, or being an extra in Game of Thrones while passionately defending the ending few episodes (We all know they were bad just stop). However, the real conflict lies within ourselves – between our present self and our future self. We find ourselves caught in a constant game of immediate gratification versus delayed gratification, with dopamine as the prize.

Dopamine is a neurotransmitter that plays a significant role in pleasure and reward. It's the chemical that makes us feel good when we indulge in things like chocolate, fried foods, or other delicious treats. These instant gratifications release a surge of dopamine in our brains, creating a pleasurable experience that we seek to replicate.

On the other hand, making healthier choices, like opting for a salad or hitting the gym, may not offer the same immediate rush of dopamine. While these choices are undoubtedly beneficial in the long run, they may not provide the same instant satisfaction as their less healthy counterparts. This difference in dopamine response can create a battle within ourselves – the lure of immediate gratification versus the pursuit of long-term benefits.

Imagine your current self as a visitor in Vegas, staying in a casino, with the pool and fitness center on the opposite side. Each morning, you wake up with money to spend and a thousand slot machines calling your name. You set out with the intention of going for a swim or hitting the gym because you want to feel better, look better, and move better. But distractions arise – that one slot machine has a new feature, another is based on your favorite show, and yet another promises a big win. Shoot look at your friends over there laughing and having a blast, they flag you over and you join. 

Additionally, decision fatigue can add to the complexity of this internal conflict. Throughout the day, we face countless decisions – what to wear, what to eat, when to exercise, and so on. Each decision requires mental effort, and as the day progresses, our ability to make rational choices diminishes. Decision fatigue can lead us to give in to immediate desires, like reaching for junk food instead of sticking to a healthier option.

To conquer this battle, we must turn our desired accomplishments into routines. By making healthier choices habitual, we reduce the cognitive load of decision-making. When healthy eating and regular exercise become second nature, we don't have to summon willpower and face decision fatigue each time we make these choices. Instead, they become automatic responses, freeing us from the constant tug-of-war between instant gratification and long-term goals.

Research supports the effectiveness of creating routines to combat decision fatigue. A study published in the Journal of Personality and Social Psychology found that individuals with strong routines were more successful in various areas of life and reported higher levels of life satisfaction. Another study from the University of Southern California revealed that turning desired behaviors into habits led to better goal adherence and overall well-being.

Incorporating healthy habits into our daily lives can help us prioritize our long-term well-being over short-lived pleasures. Making regular exercise and nutritious food choices a part of our routine empowers us to maintain our health and fitness goals. By understanding the value of dopamine and the effects of decision fatigue, we can navigate this internal battle with greater clarity and determination.

Perfectionism (Not the right time) : Our modern lives clearly bombard us with constant dopamine hits that require little physical, mental, or emotional effort, pulling us off track from our health and fitness goals. What if there is even another to it though? What if it’s our perfectionism. We procrastinate, waiting for the perfect moment when we have no vacations, the kids are in school, and our schedule isn't as busy to begin our health journey. We convince ourselves that at that magical moment, temptations and obstacles will vanish, and we'll finally have the perfect conditions to start.

But here's the truth – that perfect moment doesn't exist. Can you start and be successful on a fitness routine during a vacation? Absolutely! Most resorts, hotels, and destinations offer gyms to cater to fitness enthusiasts. Can you work overtime and still find time for your family and health? Absolutely! Consider taking the kids to the park and going for a walk together, or waking up early and doing a workout in front of the TV – there are countless free workout options on YouTube.

The problem lies in the illusion we create – the belief in a delayed perfection that lies in the distance, a time and place where all obstacles vanish. But when we move one obstacle out of the way, another presents itself. The promotion at work brings a new meeting or project, and we tell ourselves, "I'll start after that." The cycle continues endlessly, always finding a way to fill the time. Procrastination becomes the lie we tell ourselves to avoid imperfect change.

It's time to silence the fear and break free from the chains of procrastination. By recognizing that perfection is an illusion and that there will never be a "right" time, we can take that first step towards our health and fitness goals. Embrace the imperfections, embrace the journey, and embrace the progress that comes with decisive action.

Procrastination is a common trap we all fall into, but understanding the big why/signals behind it can help you break free and unlock your potential in health and fitness. Embrace action now, despite fears and imperfections, and make small, consistent changes to your routine. Remember, there's no perfect moment waiting in the distance – the time for change is now. So, go ahead, take the first step, and embark on a transformative journey toward a healthier, happier you. Your future self will thank you for it. 

Other resources

blog author image

Sean Doty

Sean-Michael Doty is an Owner of TrAk Athletics an Adult Strength and conditioning Facility in Akron Ohio. Sean has worked in fitness for that last decade plus. He attended Ashland University where he received his Bachelor’s of Science: Exercise Science (Minor in Coaching), and Masters of Education: Sports Science, Applied Exercise Science. While at Ashland University he was a member of the Track and Field Team and from 2011-2015 was a 6x All-Academic- GLIAC team member. He was trained by and worked along side multiple Olympians and World medalist. After college, Sean worked as a personal trainer for golds gym before accepting a position as Assistant Coordinator of the Fitness Education Center at Cuyahoga Community College, where he oversaw the center and the strength and conditioning programs for the athletic teams housed at the western campus. Later, he worked as a Lecturer for Youngstown State University teaching classes on kinesiology, strength and conditioning, wellness coaching, among several others. Before eventual landing a permeant home at TrAk Athletics where he Co- owns and Operates the Facility with Olympian Lauren Regula and her Husband Dave.

Back to Blog

AOM Blogs

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Unmasking Procrastination: Embrace the Power of Now for a Healthier You

July 24, 20239 min read

The fear of missing out (FOMO) and the fear of other people's opinions (FOPO) can be crushing, exerting a powerful influence on our decisions.

Procrastination

– the enemy that lurks within us all. We've all experienced that nagging feeling, putting off the very things we know we should be doing. Whether it's starting a fitness routine, tackling a work project, or even making healthier lifestyle choices, procrastination has a way of holding us back from reaching our full potential.



But fear not, for understanding the real whys and signals behind procrastination can be the key to breaking free from its grasp. Let's delve into the reasons behind this common habit and explore how to unleash your potential by taking charge of your health and fitness journey.

Unmasking Procrastination

The Signals Behind Procrastination

Procrastination isn't just about laziness or lack of willpower; it's often a signal that something deeper is at play. It's time to become the Houston to Apollo and decipher these signals loud and clear:



Fear: In the journey towards better health and fitness, we often encounter roadblocks that hinder our progress. A common obstacle is the concern about what others might think – fearing judgment when choosing a salad over a drink or opting for an early morning workout instead of joining in on late-night activities. The fear of missing out (FOMO) and the fear of other people's opinions (FOPO) can be crushing, exerting a powerful influence on our decisions. Interestingly, research suggests that public speaking still ranks as the top fear among most Americans, highlighting the potency of these fears in our lives.

These fears often resonate deeply with us, leading us to procrastinate and hesitate to start or maintain our fitness journeys. This just increase a little of our disgust with ourselves. Research reveals that individuals who experience procrastination may report less happiness, lower levels of health, and a reduced likelihood of achieving their goals.

By recognizing these fears for what they are – hurdles to be overcome – we can take control of our health and fitness journey. Embracing the challenges and understanding that failure is a natural part of growth can lead to transformative outcomes.

Many individuals have experienced a cycle or two of weight loss and regain, creating a founded belief that success may be short-lived and followed by disappointment. Research supports this notion, as studies have shown that the majority of people who lose weight through restrictive diets or extreme measures end up regaining the weight within a year.

According to a study published in the American Journal of Clinical Nutrition, nearly 80% of individuals who lost weight through dieting or other weight loss programs regained the weight within a year. This phenomenon is commonly known as "yo-yo dieting," where individuals go through repeated cycles of weight loss and regain, leading to feelings of frustration and discouragement. The fear of reverting to old habits and facing the prospect of regaining the lost weight can make individuals hesitant to put in the effort once again.

However, it's essential to recognize that these past experiences are not failures; they are valuable learning opportunities. Embracing the lessons learned from previous attempts at weight loss can serve as a foundation for future success. Instead of viewing setbacks as defeats, we can view them as stepping stones to achieving lasting results.

Focusing on long-term sustainability and lifestyle changes is the key to breaking free from the yo-yo dieting cycle. Studies have shown that individuals who adopt sustainable, balanced approaches to weight loss, such as incorporating regular exercise, balanced nutrition, and healthy habits, are more likely to maintain their weight loss over time.

In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that individuals who engaged in regular physical activity and followed balanced nutrition were more successful in maintaining their weight loss after one year compared to those who relied on extreme diets or short-term solutions.

By shifting our mindset away from quick fixes and short-term solutions, we can focus on creating a sustainable, healthy lifestyle that supports long-term weight management and overall well-being. Instead of being paralyzed by the fear of failure, we can use past experiences as valuable tools to guide us on our journey towards better health and fitness. Embracing determination and resilience, we can break free from the shackles of yo-yo dieting and move confidently towards lasting success.

Dopamine Addiction: In the battle of conflicting interests, it's like having the judge in your case be your father, or being an extra in Game of Thrones while passionately defending the ending few episodes (We all know they were bad just stop). However, the real conflict lies within ourselves – between our present self and our future self. We find ourselves caught in a constant game of immediate gratification versus delayed gratification, with dopamine as the prize.

Dopamine is a neurotransmitter that plays a significant role in pleasure and reward. It's the chemical that makes us feel good when we indulge in things like chocolate, fried foods, or other delicious treats. These instant gratifications release a surge of dopamine in our brains, creating a pleasurable experience that we seek to replicate.

On the other hand, making healthier choices, like opting for a salad or hitting the gym, may not offer the same immediate rush of dopamine. While these choices are undoubtedly beneficial in the long run, they may not provide the same instant satisfaction as their less healthy counterparts. This difference in dopamine response can create a battle within ourselves – the lure of immediate gratification versus the pursuit of long-term benefits.

Imagine your current self as a visitor in Vegas, staying in a casino, with the pool and fitness center on the opposite side. Each morning, you wake up with money to spend and a thousand slot machines calling your name. You set out with the intention of going for a swim or hitting the gym because you want to feel better, look better, and move better. But distractions arise – that one slot machine has a new feature, another is based on your favorite show, and yet another promises a big win. Shoot look at your friends over there laughing and having a blast, they flag you over and you join. 

Additionally, decision fatigue can add to the complexity of this internal conflict. Throughout the day, we face countless decisions – what to wear, what to eat, when to exercise, and so on. Each decision requires mental effort, and as the day progresses, our ability to make rational choices diminishes. Decision fatigue can lead us to give in to immediate desires, like reaching for junk food instead of sticking to a healthier option.

To conquer this battle, we must turn our desired accomplishments into routines. By making healthier choices habitual, we reduce the cognitive load of decision-making. When healthy eating and regular exercise become second nature, we don't have to summon willpower and face decision fatigue each time we make these choices. Instead, they become automatic responses, freeing us from the constant tug-of-war between instant gratification and long-term goals.

Research supports the effectiveness of creating routines to combat decision fatigue. A study published in the Journal of Personality and Social Psychology found that individuals with strong routines were more successful in various areas of life and reported higher levels of life satisfaction. Another study from the University of Southern California revealed that turning desired behaviors into habits led to better goal adherence and overall well-being.

Incorporating healthy habits into our daily lives can help us prioritize our long-term well-being over short-lived pleasures. Making regular exercise and nutritious food choices a part of our routine empowers us to maintain our health and fitness goals. By understanding the value of dopamine and the effects of decision fatigue, we can navigate this internal battle with greater clarity and determination.

Perfectionism (Not the right time) : Our modern lives clearly bombard us with constant dopamine hits that require little physical, mental, or emotional effort, pulling us off track from our health and fitness goals. What if there is even another to it though? What if it’s our perfectionism. We procrastinate, waiting for the perfect moment when we have no vacations, the kids are in school, and our schedule isn't as busy to begin our health journey. We convince ourselves that at that magical moment, temptations and obstacles will vanish, and we'll finally have the perfect conditions to start.

But here's the truth – that perfect moment doesn't exist. Can you start and be successful on a fitness routine during a vacation? Absolutely! Most resorts, hotels, and destinations offer gyms to cater to fitness enthusiasts. Can you work overtime and still find time for your family and health? Absolutely! Consider taking the kids to the park and going for a walk together, or waking up early and doing a workout in front of the TV – there are countless free workout options on YouTube.

The problem lies in the illusion we create – the belief in a delayed perfection that lies in the distance, a time and place where all obstacles vanish. But when we move one obstacle out of the way, another presents itself. The promotion at work brings a new meeting or project, and we tell ourselves, "I'll start after that." The cycle continues endlessly, always finding a way to fill the time. Procrastination becomes the lie we tell ourselves to avoid imperfect change.

It's time to silence the fear and break free from the chains of procrastination. By recognizing that perfection is an illusion and that there will never be a "right" time, we can take that first step towards our health and fitness goals. Embrace the imperfections, embrace the journey, and embrace the progress that comes with decisive action.

Procrastination is a common trap we all fall into, but understanding the big why/signals behind it can help you break free and unlock your potential in health and fitness. Embrace action now, despite fears and imperfections, and make small, consistent changes to your routine. Remember, there's no perfect moment waiting in the distance – the time for change is now. So, go ahead, take the first step, and embark on a transformative journey toward a healthier, happier you. Your future self will thank you for it. 

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Sean Doty

Sean-Michael Doty is an Owner of TrAk Athletics an Adult Strength and conditioning Facility in Akron Ohio. Sean has worked in fitness for that last decade plus. He attended Ashland University where he received his Bachelor’s of Science: Exercise Science (Minor in Coaching), and Masters of Education: Sports Science, Applied Exercise Science. While at Ashland University he was a member of the Track and Field Team and from 2011-2015 was a 6x All-Academic- GLIAC team member. He was trained by and worked along side multiple Olympians and World medalist. After college, Sean worked as a personal trainer for golds gym before accepting a position as Assistant Coordinator of the Fitness Education Center at Cuyahoga Community College, where he oversaw the center and the strength and conditioning programs for the athletic teams housed at the western campus. Later, he worked as a Lecturer for Youngstown State University teaching classes on kinesiology, strength and conditioning, wellness coaching, among several others. Before eventual landing a permeant home at TrAk Athletics where he Co- owns and Operates the Facility with Olympian Lauren Regula and her Husband Dave.

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