Busyness is the silent villain in the story of fitness—a shape-shifter that sneaks into your day and convinces you there’s no time to prioritize your health.

It’s subtle at first.

"I'll work out tomorrow," you tell yourself, justifying that extra hour spent on emails or errands. But tomorrow turns into next week, next month, and before you know it, you're making the same promises to yourself another year down the road.

Busyness wears many disguises.

Work meetings, social obligations, kids' activities, unexpected chores—but its most dangerous form is when it convinces you that being “busy” is synonymous with being productive.

It’s not. 

In fact, busyness thrives on the chaos it creates, blurring your priorities and convincing you that everything is more important than your health—your workout, your meal prep, that walk you meant to take.

Here’s the harsh truth: If you don’t take control of busyness, it will control you. It will always whisper excuses, persuading you to delay your progress until the perfect time arrives—a time when work calms down, life simplifies, and you'll finally have space to focus on yourself.

But that time will never come. Busyness will keep finding new ways to creep in—unless you fight back now.

Three Key Tools to Defeat Busyness

To help my online fitness coaching clients defeat busyness, I use three key tools.

1. The Power of Non-Negotiables: Scheduling Fitness Like a Business Meeting

We all know how life can get—jam-packed with work, errands, and a million little things that somehow fill up the day. But what if you treated your workouts the same way you treat an important business meeting?

If it’s on your calendar, it gets done. No excuses. No pushing it to tomorrow. By scheduling your workouts or meal prep, you’re telling yourself that your health matters—just as much as that 9 AM meeting or your dentist appointment.

The beauty of this method? It cuts out the daily struggle of "Should I work out today?" The decision’s already made! Whether it’s a 30-minute strength session or a quick walk, it’s penciled in, and non-negotiable. Even on the busiest days, if it’s on your calendar, you’ll find a way to make it happen—because you’ve already committed to yourself.

Start this week: This week, block out time for at least two workouts or meal prep sessions—just like you would for a work meeting. Write them down, set reminders, and stick to it. 

2. Habit Stacking: Combine Fitness with Daily Routines

When life feels overwhelming, it’s easy to think that squeezing in a workout is just another chore on your to-do list. But what if you could sneak in some fitness without adding extra time to your day?

Enter habit stacking! This technique allows you to combine your fitness goals with things you already do every day.

For instance, you could listen to an engaging podcast while on the treadmill or do some mobility work while catching up on your favorite TV show. You can even incorporate movement into your morning routine by marching in place or practicing balance exercises while brushing your teeth.

By linking a new habit with an existing one, you make it easier to stay consistent. Instead of viewing workouts as a separate task, they become a seamless part of your daily life. Plus, you might find you enjoy the process even more!

Start this week: This week, pick one daily habit you already do—like watching TV or brushing your teeth—and stack a mini workout on top of it. Whether it’s doing mobility work during your show or marching in place while you brush, these small changes can lead to big results without adding stress to your schedule!

3. Meal Prep Shortcuts: Simplify Your Cooking Routine

Let’s face it—meal prep sucks. After a long week, who really wants to spend their valuable Sunday hours in the kitchen?

However, it’s an essential step that sets you up for success in the week ahead.

Meal prep shortcuts are your best friend when it comes to eating healthy without spending hours in the kitchen. Think of it as finding ways to make cooking quicker and more efficient. 

For example, consider batch cooking staples like grains, proteins, or roasted vegetables at the beginning of the week. Not only does this save time, but it also gives you a variety of options to mix and match throughout the week.

Here are some handy tips to streamline your meal prep:

• Use a Slow Cooker or Instant Pot: These appliances can turn ingredients into delicious meals with minimal effort. Toss everything in and let it do the work while you tackle other tasks!

• Plan Your Meals: Spend a few minutes each week deciding what you want to eat. This helps avoid the last-minute scramble and ensures you have all the necessary ingredients on hand.

• Utilize Pre-Cut or Frozen Veggies: They save you valuable prep time while still delivering essential nutrients. Frozen veggies are just as nutritious and often less expensive than fresh.

• Make One-Pan or Sheet Pan Meals: These recipes require minimal ingredients and fuss. You can cook your protein, veggies, and carbs all on one tray, making cleanup a breeze!

• Prepare Snacks in Advance: Portion out nuts, fruits, or yogurt into grab-and-go containers. This helps prevent unhealthy snacking when you're in a hurry.

Start this week: This week, dedicate just one hour to meal prep. Choose a few easy recipes and batch-cook staples like quinoa or chicken. Portion them into containers, and don’t forget to prep some healthy snacks. A little planning goes a long way.

Wrap Up - How To Defeat Busyness

It’s not about waiting for the perfect moment; it’s about actively creating space in your life—whatever that looks like for you—right now.

A 30-minute workout squeezed into your lunch break or a quick meal prep on Sunday afternoon might not seem like much, but these small actions are your weapons. They're the armor that shields you from the endless barrage of distractions and the “later” mindset.

Remember, busyness will always be there. But it’s your choice whether it’s the villain that derails your fitness journey or the force that you rise above, every single day.

Best,

John

P.S. We made pizza this weekend (well, truthfully, Kelly made it. I provided the dishwashing and moral support).

No cauliflower crust, no fat-free cheese, no better way to spend a Saturday night!

3 Steps You Can Take

1. Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
   
   

2. Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
   
   

3. Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.