Episode 382: Andrew Coates: Tips for Breaking The Procrastination Cycle in Fitness

Habits and Hustle

Have you ever found yourself waiting for the perfect burst of motivation to start your fitness journey? You're not alone. In this Fitness Friday episode, Andrew Coates and I tackle the age-old question: motivation vs. discipline.

We discuss the common pitfall of procrastination and the importance of starting small, such as simply showing up at the gym. We also discuss the idea of "casting votes for your future self," as James Clear says in his book "Atomic Habits," and how consistency in action, even when you don't feel like it, fosters discipline and confidence.

Andrew Coates is a dedicated fitness professional with over 23,000 hours of on-the-floor coaching experience. After graduating from Memorial University of Newfoundland with a Bachelor of Commerce, he began his career as a certified personal trainer in 2010 and founded Andrew Coates Fitness in 2017. Andrew is a prolific fitness writer, contributing to renowned publications such as T-Nation, Muscle and Fitness, and Men's Health, and has been featured in Arnold Schwarzenegger's newsletter. He is the host of The Lift Free and Diet Hard Podcast and a frequent public speaker at industry events.

What we discuss:

• Procrastination as a common pitfall
• Taking action is crucial, rather than waiting for motivation
• Starting small to build familiarity and reduce intimidation
• "Casting votes for your future self" concept from "Atomic Habits"
• Consistency in action fostering discipline and confidence
• Impact of breaking self-promises
• Overcoming shame and setbacks
• Role of coaches and mentors in creating supportive environments

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To learn more about Andrew Coates:

Website: https://andrewcoatesfitness.com/

Instagram: @andrewcoatesfitness

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

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