How to Stop Procrastinating on Your Fitness Goals & the Secret to Getting Started

woman at track

Have you ever noticed you’ll do everything in your power to avoid doing the one thing you know you need to do?

I’ve been there. I used to hate doing taxes, not only because of the expense, but also because it would consume so much time. I’d come up with all kinds of excuses (some better than others) to avoid it, and would usually put it off until the very last minute.

One way or another, I’d find a way to justify my decision NOT to do my taxes…yet.

“I’ll start them next week, or tomorrow,” I’d say. And then something would come up and I’d keep kicking the can down the road.

Even though it was what I needed to do, and even though I wanted to do it (to get it done), I’d find a way not to. No. I’d move mountains not to. You know that project I’d been putting off for months? Suddenly, that extremely low priority task would take precedence over taxes, and I’d get it done because anything would be better than filling out those darn forms.

Now, here’s the thing. We do the same thing whenever we put off those fitness goals, habits, or actions we know we need to take. We stall, delay, and procrastinate. We kick the can down the road, thinking, “I’ll start tomorrow or next week or after my vacation or when my life isn’t so busy.”

But we’re kidding ourselves.

Here’s the truth. If you aren’t ready to start today and do whatever it takes to succeed (using one of the simple strategies below), you aren’t ready for the “fit life.” Fortunately, you don’t have to change everything at once. Plus, there’s a very simple way to overcome this destructive tendency of putting off your health and fitness goals indefinitely. It’s also about as easy as it gets.

10 Kettlebell Dangers…Debunked!

Are Kettlebells Dangerous? Should You Avoid Kettlebells? Answers to 10 Common Kettlebell Objections and Criticisms

kettlebells in rack position

In this post, I’ll be answering ten common kettlebell criticisms and objections, mostly centered around the topic of so-called “kettlebell dangers.”


Hi John,

Thanks for your newsletter. I enjoy it.

Recently you reviewed some of the kettlebells available on the market.

[Note from John: here it is: Kettlebell Review]

But do you advocate training with them at all?

I read this scathing blog today:

What do you think?


ANSWER: The short answer is yes, I absolutely recommend and advocate for kettlebell training. I think they are a valuable tool for anyone involved in fitness or strength training.

Now, are they necessary? No. The best thing since sliced bread? Not really. But are they useful? Absolutely. And when they’re used in the right way, kettlebells can yield outstanding benefits, some of which cannot be easily provided with most other fitness tools. You can do some things with a kettlebell that you just can’t do with other traditional strength training tools. I mean, try doing a swing with a barbell. Or, better yet, the kettlebell swingblade exercise.

Now, some would say that kettlebells are just a fad, trend, or gimmick and will soon fade into antiquity. But here’s the thing. Kettlebells have been rising in popularity here in the United States for almost two decades. And they originated in Russia centuries before that. Undoubtedly, many new fads, trends, and gimmicks will be introduced here in the USA. But I think it’s safe to say that if we’re going on two decades without slowing down, kettlebells are here to stay. And I think that’s a very good thing.

Kettlebells are in a class of their own. Of course, not everyone feels this way. So, in today’s post, I’m going to answer some of the common criticisms and objections to kettlebell training.

Interview with Tom Venuto About Hiking the Pacific Crest Trail

An Interview with Tom Venuto About Trying New Things, Getting Out Of Your Comfort Zone, and His Next Big Adventure to Hike From Mexico To Canada on the Pacific Crest Trail

Tom Venuto
Tom Venuto (aka “meathead”) on top of Mount Whitney, the highest peak in the contiguous USA.

Today, I have the great pleasure of sharing a conversation I had with my good friend and colleague, Tom Venuto. Tom is one of the most respected experts in the world on the subjects of fat loss and body transformation, among others. He’s also been a lifetime natural bodybuilder who has competed in 28 competitions to date. I’ve taken to calling him “the man with the muscles,” and many of his friends affectionately call him “meathead.” But Tom has got brains to go with his brawn. Although, that could be debated considering his upcoming plans!

All kidding aside, Tom’s been putting his brain to good use in preparation for an adventure of a lifetime: through-hiking the Pacific Crest Trail (PCT). The PCT is 2659 miles long and traverses some of the highest mountains in the USA, along with deserts, forests, and some of the most primitive places in the country. Tom may soon have to dodge bears, rattlesnakes, mountain lions and even greater dangers such as deep snow and extreme and rapidly changing weather conditions.

His plan is to start in Mexico and work his way north to Canada, hopefully reaching the PCT Terminus before winter begins.

To achieve his goal, he’ll have to hike roughly one marathon distance every day (i.e. 26 miles)…up and down mountains, crossing rivers, and through deep snow (he’s packing an ice axe, too), among other difficulties. The question is, will he make it? And perhaps the more important question we should be asking is, will he lose all of his gainz?

Here’s the plan in Tom’s own words…

5 Ways to Lose 5-10 Pounds This Week (and 1-3 Lbs Every Week After)

5 Ways to Lose 5-10 Pounds This Week + 3 Tips To Lose 1-3 Pounds Every Week After (and a 3-Step Plan For Rapid Weight Loss No Matter What Your Timeline Is)

female - lose 5-10 pounds in a week

This post will cover some smart and not-so-smart ways to lose weight fast.

If you search the internet for rapid weight loss tips and ideas, you’ll find all kinds of crazy things. From sniffing fruit to surrounding yourself with the color blue to drinking water with flower petals in it. I really hope that people aren’t duped into thinking this stuff works.

So, what really works? Hard work. That’s what!


Losing 5-10 pounds in a week is not going to happen without a ton of hard work. There’s just no easy way to accomplish those kinds of results. It takes a huge commitment, extreme mind-blowing effort, and a comprehensive strategy that covers a few key areas – not to mention some water loss.

Can it be done? Sure.

Is it smart? Not really.

Will it work? Maybe.

So, here are five ways that may help you lose 5-10 pounds in just a week…


4 Exercises To Fix Duck Feet By Improving Hip Internal Rotation

If your feet are turned out excessively, you may have “duck feet” (aka “penguin-toed” and “toeing out”), which is a postural issue where your feet point out to your sides instead of straight ahead.

Depending on your body’s structure, this may be a normal position for you and it may not be an issue at all. Or, it could be a postural dysfunction caused by problems at the hips, knees, or ankles. If that’s the case, I’ve found that the hips are the usual culprit.

So, here are some exercises for improving hip internal rotation to help fix duck feet.

Fix Your Duck Feet by Improving Hip Internal Rotation (Q+A)

Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest):

1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your planted foot. Repeat for reps.

2) Standing single-leg, bent-leg internal rotation (the “hurdler swoop”) – Standing on one leg, swoop the opposite leg up and around in a circle as if raising it over an invisible hurdle that’s placed off to your side. As you swoop the leg forward, begin to internally rotate at the hip as you reach your foot toward the ground, placing it down on the ball of foot first, then pressing the heel down as you “corkscrew” your hip internally. Reverse the process and repeat for reps.

3) Hip internal rotation from tall lunge position – From a tall lunge position with rear knee off the ground, and as close to locked as is comfortable, twist your rear leg internally – reaching your outside ankle toward the ground – while keeping your front leg braced. Repeat for reps.

4) Hip internal rotation from low lunge position with front knee blocked and opposite arm down – From a low lunge position, block the outside of your front knee with your hand or elbow so that it won’t move as you internally rotate your rear leg with knee locked. Opposite arm should be placed on the ground for support and balance. Repeat for reps.


  • Be mindful of your posture and foot position as you go about your day and whenever training – trying to keep your feet pointed straight (or in their natural position) as often as possible.
  • Don’t move into pain – a little discomfort is okay, but stay away from pain
  • Practice these exercises often to see if they produce positive results – do 5-10+ reps per exercise, per leg, at least once a day and up to several times per day.

Related Posts

7 Exercises to Fix Anterior Pelvic Tilt

Deep Squats: How To Squat Deep in 30 Days or Less

5 Simple Exercises to Reverse the Damage from Sitting in Only 5 Minutes a Day

The Cossack Squat & Shin Roll Exercises For The Ankles and Knees

The Shinbox Switch Exercise For The Hips and Lower Back

TLC Exercises for Building Strong and Mobile Ankles and Feet

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Health-First Fitness Coach

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