3 Fitness Mindset Mistakes & How to Fix Them

By November 5, 2016Blog

Understand and find ways around these 3 roadblocks and you’ll always be able to get the results you want, when you want them.

Tradesies! I’ll give you a FREE copy of The Essentials Package in exchange for your email address. 
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I recently had to take a very hard look at my business, particularly the online side. You see, I’ve placed a massive bet on myself and recently joined a Fitness Business Mastermind.

After looking through my website, my new mentor, Roman (fitting, right?), immediately challenged me, stating that the success I long for is there for the taking, I just have to continue growing, learning and improving.

But in the process of growing, learning and improving, it’s been difficult to come to the realization that I suck at some things.

Like… I really suck at some things.

So, while you read on, please understand that just because I have some of this fitness stuff figured out, there are many avenues in life and business that I haven’t a hot clue about.

But I’ll learn.

More to the point, my first order of business was to take a closer look at just WHO I wanted to serve and what they needed from a guy like me. What I learned was that a lot of people seem to know what they want.

They’re at “Point A” and they want to get to “Point Not A”.

Where “Point Not A” is; they’re not 100% sure, but they’ll find out eventually. What they need is a path to get there.

They want to look and feel better, but they don’t know what to do when they walk into a gym. They’re not sure how they should plan out their workouts or if they should just show up and see what interests them on that day.

They’ve been pumped so full of nutrition information, they don’t even know which way is up anymore. Again, they know they should eat healthier, in order to look and feel better, but they don’t know how to do that.

So I did something about it.

First of all, I created an e-book that simplifies nutrition and training into something a little more palatable for those of you who don’t live in a weight room. You can get it RIGHT HERE.

Then, I decided to write an article to accompany the e-book, outlining the roadblocks that tend to stand in the way of many fitness goals. These may be life events that are simply unavoidable, or  mindset issues that can be shifted out of the way slowly, through consistent efforts.

Let’s get you from “Point A” to “Point Not A”.

Mindset Mistake #1: I Don’t Have the Time

It’s so common I’ve become almost immune to the saying, “I just don’t have the time to workout and eat right.”

Look, we’re all busy. I know you’ve got a lot on your plate (pun totally intended) but it does not take as much time as you think.  Let’s break it down.

What You’re Probably Doing Now

If you don’t really follow a plan when it comes to nutrition, you probably find yourself asking yourself, “What should I/we have for dinner tonight?”.

Look at the training side of things, and it’s probably similar. Something to the tune of, “What should I do today?” comes to mind. This also leads to the more-must-be-better way of thinking, meaning you spend a lot more time in the gym than you probably need to.

The Time Suck

Grocery shopping 3-5 times a week, minimum 30 minutes each. This adds up to anywhere from 1.5-2.5 hours a week, including travel time.

Prepping food between work and dinner, 15 to 30 minutes a day x 5 days a week = 1.25 to 2.5 hours a week.

Working out 1 to 4 times a week for 1.5 to 2.5 hours including travel, changing and showering = 1.5 to 10 hours a week.

Total time going towards health and fitness: At least 4.25 hours (with only 1 workout a week) all the way up to 15 hours a week.

No wonder you don’t have the time for it!

What You Should Be Doing

Grocery Shopping once a week, 1 hour total time, including travel. We go to 2 grocery stores near our condo to save travel time and plan out the entire week, so let’s add 30 minutes planning time as well.

Prepping food to be cooked once a week, 45 minutes total

Working out 2-3 days a week, 1.25 to 1.5 hours including travel, prep and shower time each = 2.5-6 hours a week

Total time going towards health and fitness: 5 to 8.5 hours a week.

Yes, the lower end is higher than the “unprepared” version, but you’re getting an extra workout a week in that time!

If you could manage to put this plan in place and stick to it for just 1 month, working out 3 times a week, you would save close to 8 hours a month.

That’s a full work day for you to catch up on missed episodes of The Bachelor! Love me a good rose ceremony!

Plus, by planning ahead, you avoid the all-too-common sentiments that include:

“Screw it, I’m too hungry to cook, let’s eat out.”


“I don’t have time for a workout today, I haven’t even thought about what’s for dinner later!”

With something like The Essentials Package (which is free, by the way), it’s all there. A made-for-you plan to make your life easier and your health and fitness goals simpler.

Mindset Mistake #2: I Have to be Perfect

“More is better than some, some is better than none.”

Listen, my training and nutrition is far from perfect.

In fact, let me tell you a story.

Because I am a fitness professional, I feel it is my utmost duty to assist in the removal of junk food from our house.

Hence, with it being just past Halloween, we had a lot of mini bags of candy in the house (even though we don’t get trick or treaters, weird how that happened).

So, I took it upon myself to “help out” and get rid of as many as I could….

By eating 8 bags in 2 days.

See, not perfect.

I have realized that striving for perfection is nothing but a fool’s errand and the mindset to do so only gives you an excuse.

So I came up with some things that I have to do, no matter what. Here are my non-negotiables.

1.    Lift 3 times a week (even if I don’t have time for a full workout, I do my warm-up and main lift for the day, which usually take about 30 minutes)

2.    Eat leftovers or meals made at home for lunch every weekday

3.    Eat protein every time I eat anything

That, my friends is far from perfect. But, it is manageable with my lifestyle. So I follow it. And following a plan consistently over time will always lead to success – unless said plan is to eat like garbage… that won’t lead to success.

What I do is create small wins that are manageable.

Wanna eat some chips? Better find a protein source to go with it… Small win.

Travelling this weekend, carve out 30 minutes and get focused, because you’re going to move some weight… Small win.

You do not have to be perfect in this game. What you have to be is consistent. TWEET THAT

Mindset Mistake #3: You Don’t Track


This is not something I promote for the long term. I feel that everyone should track their food intake at some point, but not all the time, and not to the point that it becomes a crutch.

Tracking your nutrition will open your eyes to holes in your everyday diet.

Adjust and move on.

The Essentials Package simplifies your nutrition options; giving you 3 different and progressively more in-depth nutrition options… the first one is so simple that if you can’t do it, you’re doomed.


It has been said many times before. The most important piece to anyone’s success in the weight room is their training journal.

How do you know what you lifted last time you did that exercise if you didn’t write it down? Do you try to remember it from one workout to the next? Write it down.

I also find it beneficial to write down how an exercise or workout FELT that day.

Along with your nutrition and sleep tracking, you may be able to figure out WHY it felt good or bad.


This one is simple and you can include it in your training journal.

What time did you go to bed? What time did you wake up?

How do you feel you slept? You can use a scale of 1 to 10 or just one word to describe how you feel.

Boom. Done. You’ll start to see patterns emerge after a week or two.

So let’s all give ourselves a break, start pushing those roadblocks out of the way and get going on a simple, consistent path to success.

It can be simple. More simple than any mainstream magazine will tell you.

But simple does not mean easy. Any time you’re trying to change your habits, you’re going to have bad days; you may even have bad weeks.

The key to long-term success is accepting it, understanding that it’s all part of the process and moving on.

To simple fitness,


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Gavin McHale

Author Gavin McHale

Online training and nutrition coach, retired semi-pro hockey goalie, and ex-skinny kid. Currently a beer league superstar, and lover of lifting heavy things, Gavin will help you reclaim that athletic, dead sexy body, and shrink your clothing budget. Because tarps are always optional.

More posts by Gavin McHale

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