ARE YOU SELF SABOTAGING? Is your excuse in the Top 5?

ARE YOU SELF SABOTAGING? Is your excuse in the Top 5?

“ARE YOU SELF SABOTAGING?” Is your excuse in the Top 5?

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AVERAGE READING TIME: 4 minutes, 32 seconds.

 “Excuses are like ass-holes, we all have them and they all stink”

Why can’t I SEE RESULTS?

If you have read that quote and it has cited an emotional response from you, there is a good chance this particular blog is aimed at you. Ask yourself, with an open mind…Are you self-sabotaging?

Of course, there are some genuine reasons out there for why somebody would cancel their PT session, not show up to a class, skip the gym. Just remember, one session can lead to two, three, four etc. The compound effect!!If you haven’t read it, I highly recommend you do!! 

Are you a statistic?

Statistically speaking the majority of people don’t set goals. According to research, those that do, have a pretty slim chance of actually achieving their goals. Let me explain why…

Reaching a goal takes discipline, resilience, commitment, but more importantly a structured plan or map to get you to the desired point. If you have not taken the time to work on these characteristics or designed a suitable, sustainable plan, your efforts will generally amount to nothing. Harsh but true.

Making small daily commitments and not succumbing to the inevitable excuses we will tell ourselves is crucial when trying to take positive steps towards your goal. “Successful people do what they have to do, even when they don’t want to do it”

The top 5 excuses I’ve Heard as a Coach

Numero Uno: The Weather

In truth… 99.9% of excuses are BS but I’m going to go out on a limb and guess that this particular gem would be even higher… The first excuse goes like this….

“I won’t see you until September now. I’m going to make the most of the summer months and exercise outside.”

Unfortunately, this is an excuse I hear time and time again. You have spent weeks or months working on introducing more positive daily habits only to sabotage your progress in one swift move. Like the merri-go-round…it is difficult to get it moving, but once moving, it gains momentum and it’s far easy to keep it moving. Your goals are not dissimilar. Don’t get caught in a stop/start cycle…

And remember people, you live in Ireland. Our weather isn’t that good.

Excuse Number 2: “Doctor told me I shouldn’t lift weights”


The fact is that resistance training combined with conventional cardio training will only help fast-track your results.

We train for improved muscle tone, to improve bone density, to live longer, to be mentally stronger. All require resistance training of some sort. Don’t “believe” me? Google: benefits of resistance training.

Running is fantastic (if you enjoy it) but the fact remains, that resistance training combined with conventional cardio training will only help fast-track your results. It will contribute immensely to your health. And you’ll feel bloody AMAZING doing it.

Remember, Strength is never a weakness and being weak is never a strength.

The “Turd” Excuse: I want to get fit before I go to the gym!

Play on words there!!

 A fitness centre is designed to help you achieve your health & fitness goals. It’s a difficult step at first, but having the guidance of a good coach will only increase the chances of success of hitting those goals.

If you had a head cold, would you take a visit to the doctor after you’ve beaten it? Or would you go, when you needed his advice? Hire a professional at the start when you really need the accountability and guidance to ensure you stay on track and achieve your goal.

Your Health should be your priority.

Number 4: SPINNING made me put on weight!

When you exercise you burn energy (calories). Your TDEE (total daily energy expenditure) is everything you burn throughout the day from breathing to moving to thinking etc.

If the amount of energy you consume (calories from food and liquids) exceeds the amount of energy burned, your weight will increase. Similarly, the reverse holds true.

In Summary, the spin bike will help you burn more calories, increase cardiac output and improve your overall health. It will NOT make you put on weight.

Number 5: TRAFFIC

One of the more commonly used excuses. It happens once…OK. It happens multiple times…Not OK. You can’t control the traffic but you can control the time you leave.

With exception to a few most fitness professionals are in this industry in order to make a difference to people’s lives. As a coach we do have your best interests at heart and we understand the struggles people go through on a daily basis. When we see self-sabotage it tends to frustrate us because many of us will have been in the same position. We empathise with you. We want to help you to achieve your goals. Be honest with your coach but more importantly be honest with yourself.

There are certain situations that are often out of our control, work on improving the things that are within our control.

If you would like to learn more about how you can strengthen your mindset and introduce habits or increase your motivation, check out “The Mindset Manual: Take control of your thoughts” OR “Motivate Me: How to create positive habits and achieve your goals”.

Thanks for reading. I hope you enjoyed the article. If you have any questions please feel free to contact me.

ARE YOU SELF SABOTAGING? Is your excuse in the Top 5? Picture of Steve.