Stop hitting the pause button

321go • May 18, 2023

Sometimes I occasionally hear people talk about how they had to put a pause on exercising(and usually good eating habits) because they ran into a busy time. Whether it’s from going on a vacation, work-related, or perhaps overwhelmed from planning a family event.

There’s a problem with an approach like this.

Hitting the pause button is stopping you from reaching your fitness goals.

We all have our responsibilities and obligations on a weekly basis(some more than others of course). So your schedule will never settle down. By pausing you are building the skill of stopping.

What works for people is when you learn how to stay engaged with the plan even throughout times when you’re busy and or stressed… This doesn’t mean you have to be 100% all the time but instead staying consistent with just showing up and putting as much effort as you can into health and fitness. Below are three things to focus on if you are a person that struggles with staying on a fitness program.

  1. Time Management – Plan the day before at the minimum so you can block out your day to utilize as much of your day as possible. Plan everything as an appointment that is non-negotiable(meaning you aren’t allowed to negotiate with yourself to get yourself out of whatever you put in the schedule)
  2. Forget Perfection – If you think that by missing something it means you’re a failure then that will just reinforce a negative mindset that will sabotage all your results.
  3. Something is better than nothing – A lot of people are either “All in” or “All out”. Both are harmful habits because usually those kinds of approaches aren’t sustainable. The best approach is to try to be as consistent as possible, meaning if you have to do a quick workout instead of a regular workout then that’s a win. If you are going out to eat and there is only a salad as a healthy option then get that and get some of the other stuff. Just doing the best you can in the moment will set you up for long term success.

Do these three things and you’ll be surprised at how much progress you can make over time! As they say, Rome wasn’t built in one day. Take the little steps day by day to ensure long-term success with your fitness goals!

If you are having trouble staying on track, don’t hesitate to reach out to me!

Coach Evan

 

recent posts

Why Everyone Over 40 in Southern Maine Is Talking About Performance Fitness Studios (And You Should Too)

By Evan Amell • November 25, 2025
You've probably noticed it too. Your friends are suddenly more excited about their workouts than they've been in years. Your neighbor is walking taller, moving better, and has this new confidence in their step. And when you ask them what's different, they keep mentioning something about their "performance fitness studio." So what's all the buzz about? Here in Southern Maine, adults over 40 are discovering something that's changing how they think about fitness entirely. And honestly? It's about time.

Your Winter Fitness Survival Guide: How to Stay Active & Motivated in Portland, Maine (Even When It's Cold!)

By Evan Amell • November 18, 2025
Let's be real, when that first snowstorm hits Portland and you're looking at months of freezing temps ahead, your motivation to stay active can disappear faster than a Whoopie Pie at a bake sale. You're not alone in this struggle. Every November, I see the same pattern: clients who were crushing their summer fitness goals suddenly find themselves making excuses about icy sidewalks and 20-degree mornings. But here's the thing, winter doesn't have to be the season where your fitness goals go to hibernate. Portland, Maine actually has some incredible resources to keep you moving through the coldest months. You just need to know where to look and how to stay motivated when Mother Nature isn't exactly cooperating.

Personal Training vs. Small Group Training: Which Is Better For Your Busy Schedule?

By Evan Amell • November 6, 2025
Let's be real for a minute... you're juggling work deadlines, family responsibilities, and somehow trying to squeeze in a workout that actually makes a difference. Sound familiar? You're not alone in this struggle. Most of our clients walk through our doors asking the exact same question: "I barely have time to breathe: should I invest in personal training or try small group classes?" Here's the thing: both options can work for busy schedules, but they work differently. The key is figuring out which approach fits your specific lifestyle, goals, and let's be honest... your sanity level.