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No Excuses Mindset - Get It Done

Stew smith discipline habits mentall toughness never quit no excuses

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 lazy 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, nor 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 your 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 being consistent 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, that I now choose not to miss them unless I am really sick. I am always glad to have completed a workout versus staying in bed even though the pull to stay in bed was strong on a particular morning. However, while guilt is strong motivator, it is not fool-proof 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 compartmentilzing 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. 
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. 
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. 

There is More To than You May Know

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) 

Who is Stew Smith CSCS? Coach, Trainer, Writer, PodcasterI'm the former Navy SEAL that tactical candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at

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, helps with flexibility and mobility, but will also put you at a level of physical abilities 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.  

These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks) 

Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus 
(16 weeks)

These programs will walk you through 4 cycles with 12 weeks of each season in two programs. 

The Specific Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

Army / Air Force Advanced Fitness / Special Ops 

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


The Combat Conditioning Workout
Air Force PJ / CCT Workout  Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version


The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout


The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT


Beginner / Intermediate / Advanced Fitness Guides 

The Beginner / Intermediate Guide to Fitness
Reclaim Your Life  Erin O'Neill Story (beginner / intermediate)

Veterans Fitness  Baby Boomer and a Flat Stomach 
Circuit Training 101  Beginner / Intermediate Guide to the Gym


The Busy Executive Workout Routine
The Obstacle Course Workout  Prep for Races or Mil, LE, FF
TRX / Military Style Workouts  Adding TRX to Military Prep Workouts


Tactical Fitness Over 40 Series

Tactical Fitness (40+) Phase 1, Phase 2, Phase 3, Phase 4


Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.

New Member's Only Content / Services Program!

If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.


Questions?  Just email -

At - List of Products and Services

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  6. Online Coaching  

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Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness store if you're looking to start a workout program to get you TO and THROUGH any tactical fitness training program OR create a healthy lifestyle. Send your fitness questions to

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