No Excuses Mindset - Get It Done

What's Your Excuse?
Build Habits That Are Excuse-Proof!

Not Every Day is Perfect Weather with Enough Time to Train

Do you find yourself making excuses to miss a work out? It’s pretty common. Are you a master at skipping workouts?  Or just occasionally fall off the habit of training?  And we all have those days. Some days the excuses win - some days you win. We are all human, so give yourself a break when an excuse not to train wins, but try to keep the win-to-loss ratio higher in the win column.  Limit "excuses" to REAL problems, not made-up ones. It is amazing how creative we can be when fighting laziness is the challenge. 

Get Comfortable - Getting Uncomfortable

Rain or Shine - Get It Done...

However, some days should be spent on recovery, technique, and other skills, especially if you are working hard (high stress), not eating well, or not sleeping enough hours each night. But, there is also a magic moment when you work out "just because you did not feel like working out". That is when you know the new habits you are trying to create are evolving into a more disciplined mindset - a NO EXCUSES Mindset. 

Too Hot?  Too Cold? Forgot your gym shoes? 
No One Cares - Just Get Moving. 

When the Excuses Hit the Hardest (typically) - Be Aware:

The battle of building new habits and breaking old (bad) habits can be a struggle that requires total focus and discipline to win. In fact, during the time of trying to build new habits of fitness, this is where excuses to skip workouts are most common.  Every habit you build usually has an equally bad habit you have to drop.  For instance, if you have a goal to start working out in the morning before work or school, now you have to break two bad habits too:  1) sleeping in  2) not exercising.  I am not sure what is harder: starting a new habit or breaking an old one.  Both are tough and require time and consistency with the endeavor. Some say it takes 21 days to build a habit. I would agree with that, but it also takes less than 21 seconds to have the right attitude to get you moving each day "even when you don't feel like it". 


Once you have developed strong habits and discipline through pure consistency, you will find that the need for excuses tends to decrease.



I always feel guilty when I miss a workout, but I now choose not to miss them unless I am really sick. I am always glad to have completed a workout rather than staying in bed, even though the pull to stay in bed was strong on a particular morning. However, while guilt is a strong motivator, it is not foolproof, as many don't listen to that voice and act. Though many may feel bad for missing a day of training, they have learned to live with it. They are now getting good at compartmentalizing any voice that wants to make you a better version of yourself with self-doubt. BUT you can turn that around and compartmentalize the voice that wants to keep you weak and lazy with some practice getting something done regardless of what that voice says.  Eventually, the voice that wants to keep you lazy is replaced by a voice that reminds you of your why you need to get up and get moving. This is the time to stop listening to yourself and start talking to yourself with POSITIVE self-talk. 

If It Is Not In the Schedule - It Does NOT Exist (Schedule Goals to be Achieved - Daily)

Over time (consistently), you will build the habit (and break the bad habit) you need and fitness training will be placed it into your schedule (maybe Am, PM, during lunch, etc). My first piece of advice is set time aside each day for you. It does not matter what you do in that time, but for 30-45 minutes you can walk, jog, do something physically active. Setting the time aside is key to making advances to what you do with that time. Often this may mean 30 minutes less sleep or less time playing videos games / watching TV.  As mentioned before, often the key to achieving a goal is starting a new habit and breaking an old one. Often you will find more time in your day IF you find that habit that is eating up your time and start weaning yourself from spending time with unproductive activities. 



Take for example this story of a young man who needed to lose weight in order to join the military. 

This young man wants to join the Army and become an Army Ranger. But he is 100 lbs overweight (320lb football player). He set a goal to lose weight and start improving his physical fitness ability at the same time. He had a foundation of strength but anything over 100m was long distance running. He did not meet the height / weight standards of the Army to even join and the physical standards to become an Army Ranger were even a bigger challenge. BUT - you know what he did?  He got moving and started to walk/ruck and mix in basic calisthenics and high rep dumbbell exercises. He set a goal at one year which is a logical amount of time. He was patient, persistent, and absolutely relentless.  He started off on his journey with a never quit and no excuses mindset and it worked. 
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He did not look for a quick fix like a magic pill, a cleanse, or cabbage diet.  He simply quit eating like a football player and the weight started to come off making everything much easier. He reduced his daily caloric intake to 1800 calories (yes he measured his intake) and he added more water and walking. On days when his knees or back ached from carrying around 100 extra pounds of mass, he rode his bike for extra cardio and stretched. 
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He spent the next two years losing weight AND getting in shape.  Not just in good conditioning, but is Army Ranger (run 5 miles in under 40 minutes type of shape). One thing about spending a decade carrying around 50-100 extra pounds, is you naturally build up an incredible ability to ruck and have to strength to bear a load needed to be in the military and Rangers especially. That journey takes time and consistency. Consistent training with a focused goal will get you to where you want to be every time. Do you think he had to overcome some bad habits and start some new GOOD habits?  Absolutely. Many of them. 


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Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world. 

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Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


Remember, as you age, your training needs to adapt.

Have you been thinking about getting back in shape but don’t know where to start?

Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

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Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

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Best of all, if you have questions, email Stew Smith himself (Stew@stewsmithfitness.com).  Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the Stew Smith Tactical Fitness Training Closed Group on Skool.

 

Questions?  Just email Stew@StewSmithFitness.com

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