If you are wondering how to stick to a fitness plan, you are not alone. We all have our days where life just seems to get in the way- that is only normal. When it comes to training, nutrition and sticking to your fitness plan, let’s face it- sometimes you just want to loaf around and eat a bunch of junk! But what separates the champions from the average person? What makes one person succeed over another doing the same type of routine?

The “No Excuses” Mindset


The “no excuses” mindset is the ability to say NO to things that will give you instant gratification, because you know that your long term happiness hinges on staying on track and sticking to your fitness plan. This type of mindset takes time to acquire, you don’t just develop it overnight and you will not be “perfect” in your training and nutrition ALL the time- but with consistency, dedication and discipline, you will come out a champion at the end.

Keep in mind that those stick to their fitness plan and live with the “no excuses” mindset are “smart” about it and listen to their bodies. They do not train when they are injured or eat a restricted diet when they are ill. Instead this mindset means that when you are tired for a long day at work, you still make it to the gym and give your workout all you got. Or when your friends want you to go out drinking, you can go out with them and enjoy 1 cocktail instead of slamming drinks all night- because you are focused on your end goal. When you make healthier choices… you make the right choices.

Think about it- how many times in the past week have you made some type of sorry excuse for yourself in order to get instant gratification- but then you may have felt guilty a few hours later? For example, maybe you ate some ice cream and cake because you were stressed out at work and sat in front of the TV because you did not know how to stick to your fitness plan. You should have instead made a healthier food choice and gone to the gym to train like you had planned. So while you felt happy while indulging, the happiness soon faded because you took the easy way out. When you let the little things in life get you down, you lose focus and control. Instead take a step back and evaluate the situation and think about the LONG term results you are looking for. More often than not this will help beat the urges that come along with instant gratification.

Truth be told- You will slip up once in a while and things will not go according to plan. What most successful people have in common is that they do not let these setbacks define them and they do not let the setbacks continue to occur. People who are successful and know how to stick with their fitness plan can acknowledge when they have fallen of track, and they get back on the plan rather than continuing into a downward spiral. So be kind to yourself when you slip up, address the issue at hand, make no excuses and MOVE ON!

Below are a few strategies to help you stay on track with your fitness plan:

-Pack meals the night before

-Wake up and train first thing in the morning

-Keep healthy snacks with you so you don’t run to the vending machine

-Sip on a sugar free Celsius instead of a soda

-Download a new playlist of music

-Drink more water to stay hydrated and full

-Log your workouts

-Set a short term goal

Try incorporating the no excuses mindset into all aspects of your life and you will begin to see that you are more productive and in control of your life. Whatever you do in life, do it with passion! To be the best at what you do there will be sacrifices that you make but in the end your overall happiness will make it all worth it.

What are some strategies that you use in order to stay on track with your fitness plan while leaving the excuses in the past? Please leave your tips in the comments section below!

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