Are you self-sabotaging your fitness goals?

We all do it on some level. Self-sabotage. You might think, “Um, got the wrong person, Kellie. Totally not me.” Or you’re on the other side of the fence shouting, “Preach it, Kellie! You know me so well.”

Self-sabotage is a behavior mechanism that prevents us from reaching our long-standing goals. The most common form is procrastination.

I see it come up in fitness frequently.

“I’ll start working out when…” “I need to drop a few pounds before I join a gym.” “I got busy and didn’t have time to work out.”

However, other methods of self-sabotage sneak up on you, and you don’t even recognize their patterns.

The first step to stomping out self-sabotage is to recognize your own behavior patterns and realize your thoughts and behaviors are the reason you aren’t reaching your goals.

Here are the less-talked-about self-sabotage methods you use to prevent you from reaching your goals.


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Goal Setting: A Shift in Perspective

You’ve done it! You set that big goal. Whether you’re new to Get Glutes, a seasoned veteran, or just sniffing around the see what we’re all about you’ve probably come to us with a goal in mind.

That goal might be to tick a few pounds off the ol’ scale, add some weight to your deadlift, or GROW SOME F***ING BIG A** GLUTES! Regardless of your reason for pumping the iron your goal likely has a finish line ahead.

But what happens when you get to the finish line? More importantly what happens when you don’t get to the finish line? What then? What’s next?

The diet and fitness world is filled with advertisements that read something like:

“I dropped 10 dress sizes in 3 months!”

“I lost over 100 pounds in less than a year!”

“I can fit two of me in my old pants!”

Do you see a pattern here? They are selling you on a possible outcome if you buy their product or try their system. The operative word being possible. So...

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Defining Your Normal

“Alison’s mom might be dying.” I first heard this statement early into my daughter’s 7'th grade year. Alison and Gwyn quickly became friends in junior high once they bonded over their theatre geekdom.

I met Alison’s mom, Sharon, briefly last summer when she was well enough to attend a feature of Bye-Bye Birdie in which Gwyn played Ursula, the giddy best friend to the main character.

Sharon’s peppery grey hair wisped around her face just barely grown back from her last round of chemo. A light sleeveless blouse complemented her olive complexion, revealing the amputation site where her left arm and a good deal of her shoulder complex was removed when doctors cut out tumors.

If you didn’t know Sharon seeing her perceived disfigured body may have felt a little shocking. Cancer doesn’t leave room for clean, pretty incisions with perfect sutures to ensure minimal scarring. Cosmetics aside, the goal is to cut away the bad stuff and all the...

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Why You Need to Sleep More and Worry Less


Hustle. Grind. Hustle. Grind. Go, go, go!

It seems like everyone’s mantra these days is “Hustle” or “I’ll sleep when I’m dead.” 

I can say GUILTY AS CHARGED in recent years after powering through grad school at lightning speed, re-launching my website (twice in one year) and putting out a new product while working on a second one. 

Some nights I would fall asleep around 1AM and jolt out of bed at 4 the same morning because my brain was telling me I had this big to-do list. The list was withering away in my pocket, on the verge of evaporating, which meant my entire life was meaningless because I didn’t accomplish the 75 things I planned on doing.

The success clock was ticking. It drove my every move and I was hungry to be all things to all people.

Soon I became the snarling, rabid junkyard dog you see in every coming of age movie. The slightest wrong move by anyone in my life set alarms off in my head. My teeth gnashed...

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How To Get Out of A Strength Rut

I remember when I first started working with Bret back in 2009. I’d never hired a coach before, nor had I followed a proper program—or even learned how to lift correctly.

My programming previously relied on a notebook and a round-robin approach to machines and dumbbells.

Oh, these machines work your back. Let’s do all of those. I know lunges, squats, leg extension, and leg press work the legs. Let’s do all of them today. ALL OF THEM!!!

Once Bret put me on a program and told me stop doing all the things all the time, my body responded quickly. Oh, so quickly. It was glorious!

I was hungry for more.

That lasted a good 18 months and then I stalled out. Big time. I pushed through attempting heavier lifts even though my body was warning me against them. Soon I was in a cycle of injury, recovery, slowing re-introducing the gym, and kaput again.

I was stuck. I was angry.

All my hard work seemed fruitless as I foresaw my destiny to only be so strong; to...

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9 Tips to Stay Focused As Kids Go Back To School

In parking lots all across America, parents high-five each other while overflowing cups of coffee spill onto freshly pressed dress pants. The first day of school bell rings like songs of joy in our hearts.

Though it’s great to get back to your regular scheduled programming, one thing that comes along with a new school years is a crazy schedule. Whether you are a working or stay-at-home parent, the calendar fills up fast and daytime hours seem to fly by like jets.

As a working mom of two growing kiddos, I know this story all too well. Sports, music, friends, and all the fun after school activities add up to a crammed calendar and exhausted parents.

But they are worth every lost moment of sleep.

The busier you get the more important it is to stay on top of your fitness and nutrition regimen—which sounds like the ultimate conundrum. We get so busy that we don’t have time to take care of ourselves, right?

Or is that just some lame excuse? Perhaps time is a precious...

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