Procrastination when it comes to your health is easy. You tell yourself you’ll start on Monday, next week, after the holidays, or once work calms down. But before you know it, months have passed, and you’re stuck in the same cycle—wanting change but never quite taking action that will lead you closer to your health and fitness goals. The truth is, there’s never a perfect time to start. Waiting for the right moment only delays your progress.
Instead of overthinking, it’s time to take control. Whether your goal is to build bigger biceps or quads, fill out your chest, finally see some definition in your abs, lose weight so you feel more confident in your clothes, or improve your endurance so you can hike a 14er this spring, small, consistent steps are what make the difference. The key is to stop waiting and start moving.
To help you break free from the cycle of excuses, we’re sharing five actionable strategies to help you stay focused, set realistic goals, and finally make progress toward the specific results you want.
1. Identify What Truly Motivates You
What’s driving you to make a change? What results do you want to see? This isn’t about external pressure—it’s about tuning into what intrinsically motivates you. Take a moment to reflect, write it down, and be specific. Vague goals lead to vague results. The more clarity you have, the easier it will be to stay on track. At Rocky Mountain Flex, we see members every day who stay committed to their goals because they know exactly what they’re working toward. If you don’t have a clear direction, it’s much easier to make excuses.
1. Identify What Truly Motivates You
Big goals, like losing 50 pounds or gaining significant muscle, can feel overwhelming because those types of goals can take months. Instead of focusing only on the end result, break it down into smaller, actionable steps. Try committing to four workouts per week for the next two weeks or aim to increase the weight you lift by around 5-10% per week on each exercise.
Another great short-term goal is increasing your daily movement. If your target is 8,000 to 10,000 steps per day, break it into bite-sized chunks. Take a 5- to 10-minute walk every couple of hours during your workday instead of trying to get all your steps in at once. Small, consistent efforts add up and make your goal feel more achievable.
When you hit these milestones, reward yourself—whether it’s new workout gear, a massage, or just taking a moment to acknowledge your progress. Your brain thrives on rewards, and small wins create momentum.
3. Practice Visualization
The most successful athletes and high performers use visualization to reach their goals. Picture yourself in the future—how you’ll look, how your clothes will fit, and most importantly, how you’ll feel once you’ve accomplished what you set out to do. When you train your mind to see success, it becomes easier to follow through with the actions needed to achieve it.
Beyond mental visualization, create something tangible to keep your goals in sight. Build a vision board by cutting out images from your favorite fitness magazines, or make a Pinterest board filled with workout inspiration, meal ideas, and transformation stories. Seeing your goals visually every day keeps them top of mind and reinforces your commitment.
4. Prioritize What Actually Moves You Forward
Now that you’ve identified your goal and can see yourself achieving it, it’s time to eliminate distractions. Everyone has 24 hours in a day—how you use them determines your success. Stop falling for the illusion of multitasking. Trying to do too many things at once makes you feel busy but keeps you from being productive. Focus on the tasks that matter most first, and let the less important ones take care of themselves.
One of the best ways to stay on track is to plan ahead. At the start of each week, schedule your workouts just like any other appointment—block off time in your calendar and treat it as non-negotiable. If you work late, which causes you to miss your workouts constantly, carve out time in the mornings to get to the gym before heading to work.
If eating healthy consistently is a struggle, set aside time on Sunday to meal prep your protein, veggies, and snacks for the week. This will help you to stay prepared without having to rely on last-minute and potentially unhealthy choices.
If you’re too busy to meal prep but still want to stay on track, schedule a visit to MyFitFoods at one of their Denver locations over the weekend. This ensures you’re stocked with healthy meals for the week, making it easier to hit your nutrition goals without the hassle of cooking. As a bonus, MyFitFoods has an InBody machine, so you can check your body stats and track your progress weekly.
Also, take an honest look at where your time is going. Are you doomscrolling on social media for hours when you could be getting in a workout or getting outside for a walk? Are you staying up late binge-watching shows and then skipping your morning routine? Track your daily habits for a few days and see where you can make small adjustments to prioritize your goals.
Eliminating distractions and creating a plan sets you up for success before you even begin. Stay focused on what truly matters, and you’ll start seeing results faster.
5. Just Start—Even If It’s Messy
Waiting for the perfect moment? It doesn’t exist. Starting something new will always feel messy, but the key is to begin anyway. Take the first step, even if it’s imperfect. Effort beats hesitation every time, and your future self will thank you for getting started today.
Don’t worry about knowing everything or doing it “right.” Show up to the gym, get moving, and be willing to learn as you go. If you’re unsure where to start, consider working with a personal trainer at Rocky Mountain Flex who can help guide you through proper form, programming, and realistic goal-setting. You don’t have to do it alone.
The longer you wait, the harder it gets. The best thing you can do for yourself is take action—no matter how small. Progress isn’t made by thinking about what you want to do; it’s made by actually doing it. So stop overanalyzing, step into the gym, and start moving forward today. You’ve got this!
If you’re ready to start setting goals for yourself, try using the S.M.A.R.T. goal-setting framework we covered in this post. It’s a proven method to create clear, achievable goals that keep you on track.
