Today’s post is about the mental side of reaching our health and fitness goals.  There is a practice known as self-sabotage that plagues some of us.  In fact, you may not even be aware of it.  Often, the practice just becomes known in retrospect.  Some things to consider on this topic:  1) Do you have an on-again-off-again relationship with working out and eating well?  2) When the going gets good i.e., you’ve been working out faithfully, eating well and seeing progress, do you inadvertently do something to derail your progress, something that undermines your goals and values despite wishing otherwise.  Often, you don’t you realize you are doing it until it is too late, the damage is done and you find yourself in need of a rebuild.  I’ve been there and it is a real pain!   But, patterns can be broken.  Here are some ways out.

First, cultivate awareness.  Consider, is there is something you genuinely wish for and believe will benefit you but you can’t quite manage it?  Some examples: You want to keep off weight you’ve lost but you party it up every weekend, waking up behind the 8 ball on Monday.  You want to improve your relationship with a loved one but you keep starting the same fight and creating distance not closeness despite knowing better? You put off doing something important and then rush to finish it without getting the results you want.

Second, understand the role self sabotage plays in our lives.  It can keep us comfortable and is familiar.  In the moment, we are spared, i.e., stress eating relieves painful emotions.  Skipping a workout relieves us of the effort required. Procrastination keeps us from the pain of hard work.

Three, cultivate compassion for yourselves for this behaviour.  Life can be hard, we can be scared, and struggle to find another coping strategy.  This means no beating ourselves up for falling off our nutrition plan, or missing that workout, or not answering those emails in a timely fashion.  What is done is done. But let’s work to break the pattern.   To do so, understand with compassion that you ate junk food because you were sad about X.  You missed the workout because you were feeling too stressed out. You procrastinated on the report because you were afraid of success and the responsibility it would bring. When we understand the needs our behaviours are filling, in our lives we can come up with alternative behaviours to meet those needs.

Four, fun part! Generate a list of alternative behaviours that address your needs in a helpful way that do not negatively impact you.   Stuck here? A lifestyle coaching session can help you figure this piece out!

Five, understand you will need to develop an emotional tolerance for the discomfort the self-sabotaging behavior helped you cope with.  It is all fine and dandy to say eat carrots and hummus when sad but your brain will want the relief of the chocolate.  You will need to sit with the emotions while not eating the chocolate. Feel the feeling and do it anyway.  That is the only way to get on top of your discomfort and not let it throw you off course.  It is just a feeling.  It will pass.  Don’t make it worse.

Six, plan for obstacles.  If you know you often go home hungry and stressed, don’t have brownies on the table waiting for you.  Have your workout gear in the car so you can go straight to the gym after a stressful day at work.

Seven, know what is important to you and why.  Why is it important to you to eat well and exercise? Be really clear, i.e. ,it may be because you love waking up feeling slim and getting through your day with vigor and no aches and pains.  It may be because you want to be able to run after grandkids one day.  Your “why” needs to be compelling enough to pull you away from the lure of the sabotage.  It will take some time and thought. Get clear. Lock it down and cast that sabotage beast to the curb.

Incremental growth is growth.  Book a Simple Steps Nutrition and Lifestyle Coaching session and start a new health and wellness path today!

Wednesday Make-Up Day


1. Front Squat


2. 3rnds

400m Run


15 Thrusters


3. Row pace Sprint

Sub for as long as possible:

1:25/ 500m pace

3 minute rest

1:30/500m pace

3 minute rest

1:35/500m pace

3 minute rest

1:30/500m pace

3 minute rest

1:25/500m pace

4. Empower rest #15

1 minute Belly Breathing Hands & Knees

30/30 Sec Head Nods/ Rotations

3 minute frog roll

3 min

20 speed skaters

10 Judo push up rocks

3 min

20 gait bugs

10 windshield wipers

4 rnds

hands & Knees Box crawl

Leopard Crawl

3 rnds

30 sec hanging hold

30 secs Goblet Squat hold

2 min Alt KB TGU

400m Double KB Carry AFSAP

2 alt KB TGU for every Break

Bonus: UKemi

5. 30-20-10

DB Snatches 35/50#

Box Jumps 20/24″