Additional Work

Unhealthy Trait #4: Labeling foods as 'Crap' or 'Junk'. This moralizing language creates guilt and a dysfunctional relationship with food.

Don't try to do everything you're "supposed" to do. Just because someone else can hit 10k steps and sleep 9 hours doesn't mean it's right for you. Focus on what you can do within your circumstances.

Here are 10 counterintuitive truths about workouts, nutrition, and fat loss. Some may surprise you, some may anger you, but all of them are based on years of coaching experience.

Truth #1: Soreness is as much an indicator of your nutrition and sleep habits as it is of your effort in the gym. Truth #2: Most online fitness content is extreme; the truth is usually in the middle.

Truth #7: You fix your sleep not by changing your nighttime routine, but by proactively changing your daytime routine. Truth #8: It's fine to miss a session for an important event. Choose your occasions carefully.

Stop thinking you need extraordinary willpower. Start focusing on small, sustainable changes. When building new habits, always look for the path of least resistance.

After coaching for over 10 years, I've seen the common mistakes people make. Here are a few to avoid when pursuing your fat loss goals.

Stop saying "I will start when..." and just start now. Even one workout a week is infinitely better than zero. You can build momentum from there as time frees up.

Stop assuming your health exists in a vacuum. Start understanding that it's one of many competing priorities in your life. Work with your current limitations instead of waiting for "free time" that may never come.