{"id":80450,"date":"2026-04-07T06:09:18","date_gmt":"2026-04-07T11:09:18","guid":{"rendered":"https:\/\/www.fitzness.com\/blog\/?p=80450"},"modified":"2026-04-07T06:10:12","modified_gmt":"2026-04-07T11:10:12","slug":"10-ways-youre-sabotaging-your-progress","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/","title":{"rendered":"10 Ways You’re Sabotaging Your Progress"},"content":{"rendered":"

When it comes to fitness, most people think they are not doing enough. But in reality, a lot of the time, you might be doing things that are actually holding you back.<\/span><\/p>\n

Progress is not just about what you add in. It is also about what you need to fix.<\/span><\/p>\n

Here are 10 simple ways you could be sabotaging your own progress:<\/span><\/p>\n

    \n
  1. Being inconsistent<\/strong>
    \n<\/span>You cannot expect results if you are only \u201con track\u201d a few days a week. Your body needs repetition to adapt to workouts and routines. When you skip days often or constantly restart, you are not giving yourself enough time to build strength, endurance, or see physical changes. As mentioned by Fitz in her new book, <\/span>You. <\/span><\/i><\/a>Supercharged!<\/em><\/a> the key to becoming truly fit lies in the four pillars of fitness: muscular strength, cardiorespiratory endurance, flexibility, and balance.\u00a0Learn more about this and the F.I.T.T principle in Chapter 8 of <\/span>You! Supercharged.<\/span><\/i><\/li>\n
  2. Expecting quick results<\/strong>
    \n<\/span> You will not see major changes in a week or two. When you expect that, it is easy to get discouraged and give up too early.<\/span><\/li>\n
  3. Not tracking anything<\/strong>
    \n<\/span> If you are not paying attention to your workouts or what you are eating, you are just guessing. That usually leads to slower or no progress.<\/span><\/li>\n
  4. Doing too much, too soon<\/strong>
    \n<\/span>Going from doing nothing to working out every day or drastically cutting calories might feel like you are being disciplined, but it is usually not sustainable. This often leads to burnout, fatigue, or giving up completely. A slower, more realistic approach is what actually lasts.<\/span><\/li>\n
  5. Underestimating your calorie intake<\/strong>
    \n<\/span>Little things add up. Snacks, drinks, sauces, and even small bites throughout the day all contribute to your total intake. It is easy to overlook these, but they can make a big difference, especially if your goal is weight loss.<\/span><\/li>\n
  6. Changing your routine too often<\/strong>
    \n<\/span> Switching workouts every week might feel exciting, but it makes it harder to actually improve and get stronger.<\/span><\/li>\n
  7. Relying on motivation<\/strong>
    \n<\/span>You are not going to feel motivated every day. If you only show up when you feel like it, you will not stay consistent.<\/span><\/li>\n
  8. Not prioritizing sleep<\/strong>
    \n<\/span>Sleep plays a big role in how your body performs and recovers. When you are not getting enough rest, you may feel more tired during workouts, have less energy throughout the day, and struggle to stay consistent. It also makes it harder to stay on track with your eating habits.<\/span><\/li>\n
  9. Comparing yourself to others<\/strong>
    \n<\/span>What works for someone else might not work for you. Everyone is on a different timeline, even if it does not look like it.<\/span><\/li>\n
  10. Letting one bad day turn into a bad week<\/strong>
    \n<\/span>One off day will not ruin your progress. But letting it spiral into multiple days is what actually sets you back. Progress comes from getting back on track.\u00a0<\/span><\/li>\n<\/ol>\n

    At the end of the day, you will never find the perfect routine or eating plan. If you can fix even a few of these habits, you will start to see progress.. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    When it comes to fitness, most people think they are not doing enough. But in reality, a lot of the time, you might be doing things that are actually holding…<\/p>\n","protected":false},"author":174,"featured_media":80452,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,7757],"tags":[1030,1050,4277,10710,2847,8571],"class_list":{"0":"post-80450","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-achieving-ultimate-fitzness","8":"category-health","9":"tag-fitness","10":"tag-fitzness","11":"tag-progress","12":"tag-sabotage","13":"tag-weightloss","14":"tag-workouts"},"yoast_head":"\n10 Ways You're Sabotaging Your Progress - Fitzness.com<\/title>\n<meta name=\"description\" content=\"Progress is not just about what you add in. In this blog, find 10 ways you could be sabotaging your progress and make sure to change them.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Ways You're Sabotaging Your Progress - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"Progress is not just about what you add in. In this blog, find 10 ways you could be sabotaging your progress and make sure to change them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitzness.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Fitzness\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-07T11:09:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-07T11:10:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Adriana Maldonado\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Adriana Maldonado\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/\"},\"author\":{\"name\":\"Adriana Maldonado\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/c6359989235d672ce36a66087ea4bc61\"},\"headline\":\"10 Ways You’re Sabotaging Your Progress\",\"datePublished\":\"2026-04-07T11:09:18+00:00\",\"dateModified\":\"2026-04-07T11:10:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/\"},\"wordCount\":515,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg\",\"keywords\":[\"fitness\",\"fitzness\",\"progress\",\"sabotage\",\"weightloss\",\"Workouts\"],\"articleSection\":[\"Achieving Ultimate Fitzness\",\"Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/\",\"name\":\"10 Ways You're Sabotaging Your Progress - Fitzness.com\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg\",\"datePublished\":\"2026-04-07T11:09:18+00:00\",\"dateModified\":\"2026-04-07T11:10:12+00:00\",\"description\":\"Progress is not just about what you add in. In this blog, find 10 ways you could be sabotaging your progress and make sure to change them.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#primaryimage\",\"url\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg\",\"contentUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitzness.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 Ways You’re Sabotaging Your Progress\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\",\"url\":\"https:\/\/www.fitzness.com\/blog\/\",\"name\":\"Fitzness.com\",\"description\":\"Live Better, Live Longer with Fitzness\",\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.fitzness.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\",\"name\":\"Fitzness.com\",\"url\":\"https:\/\/www.fitzness.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png\",\"contentUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png\",\"width\":2880,\"height\":1620,\"caption\":\"Fitzness.com\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/Fitzness\/\",\"https:\/\/www.instagram.com\/fitzness\/\",\"https:\/\/www.linkedin.com\/in\/fitz-koehler\/\",\"https:\/\/www.youtube.com\/fitzness\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/c6359989235d672ce36a66087ea4bc61\",\"name\":\"Adriana Maldonado\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/secure.gravatar.com\/avatar\/1fbd6852edab95b4b1743166e1ab2edc13175619a1c06e1654d1171c9216671b?s=96&d=monsterid&r=pg\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1fbd6852edab95b4b1743166e1ab2edc13175619a1c06e1654d1171c9216671b?s=96&d=monsterid&r=pg\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1fbd6852edab95b4b1743166e1ab2edc13175619a1c06e1654d1171c9216671b?s=96&d=monsterid&r=pg\",\"caption\":\"Adriana Maldonado\"},\"sameAs\":[\"http:\/\/Fitzness.com\"],\"url\":\"https:\/\/www.fitzness.com\/blog\/author\/adriana-madlonado\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 Ways You're Sabotaging Your Progress - Fitzness.com","description":"Progress is not just about what you add in. In this blog, find 10 ways you could be sabotaging your progress and make sure to change them.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/","og_locale":"en_US","og_type":"article","og_title":"10 Ways You're Sabotaging Your Progress - Fitzness.com","og_description":"Progress is not just about what you add in. In this blog, find 10 ways you could be sabotaging your progress and make sure to change them.","og_url":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/","og_site_name":"Fitzness.com","article_publisher":"https:\/\/www.facebook.com\/Fitzness\/","article_published_time":"2026-04-07T11:09:18+00:00","article_modified_time":"2026-04-07T11:10:12+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg","type":"image\/jpeg"}],"author":"Adriana Maldonado","twitter_misc":{"Written by":"Adriana Maldonado","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#article","isPartOf":{"@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/"},"author":{"name":"Adriana Maldonado","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/c6359989235d672ce36a66087ea4bc61"},"headline":"10 Ways You’re Sabotaging Your Progress","datePublished":"2026-04-07T11:09:18+00:00","dateModified":"2026-04-07T11:10:12+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/"},"wordCount":515,"commentCount":0,"publisher":{"@id":"https:\/\/www.fitzness.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg","keywords":["fitness","fitzness","progress","sabotage","weightloss","Workouts"],"articleSection":["Achieving Ultimate Fitzness","Health"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/","url":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/","name":"10 Ways You're Sabotaging Your Progress - Fitzness.com","isPartOf":{"@id":"https:\/\/www.fitzness.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#primaryimage"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg","datePublished":"2026-04-07T11:09:18+00:00","dateModified":"2026-04-07T11:10:12+00:00","description":"Progress is not just about what you add in. In this blog, find 10 ways you could be sabotaging your progress and make sure to change them.","breadcrumb":{"@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#primaryimage","url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg","contentUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2026\/04\/pexels-ketut-subiyanto-4804016-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitzness.com\/blog\/10-ways-youre-sabotaging-your-progress\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitzness.com\/blog\/"},{"@type":"ListItem","position":2,"name":"10 Ways You’re Sabotaging Your Progress"}]},{"@type":"WebSite","@id":"https:\/\/www.fitzness.com\/blog\/#website","url":"https:\/\/www.fitzness.com\/blog\/","name":"Fitzness.com","description":"Live Better, Live Longer with Fitzness","publisher":{"@id":"https:\/\/www.fitzness.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitzness.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.fitzness.com\/blog\/#organization","name":"Fitzness.com","url":"https:\/\/www.fitzness.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png","contentUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png","width":2880,"height":1620,"caption":"Fitzness.com"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Fitzness\/","https:\/\/www.instagram.com\/fitzness\/","https:\/\/www.linkedin.com\/in\/fitz-koehler\/","https:\/\/www.youtube.com\/fitzness"]},{"@type":"Person","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/c6359989235d672ce36a66087ea4bc61","name":"Adriana Maldonado","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/1fbd6852edab95b4b1743166e1ab2edc13175619a1c06e1654d1171c9216671b?s=96&d=monsterid&r=pg","url":"https:\/\/secure.gravatar.com\/avatar\/1fbd6852edab95b4b1743166e1ab2edc13175619a1c06e1654d1171c9216671b?s=96&d=monsterid&r=pg","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1fbd6852edab95b4b1743166e1ab2edc13175619a1c06e1654d1171c9216671b?s=96&d=monsterid&r=pg","caption":"Adriana Maldonado"},"sameAs":["http:\/\/Fitzness.com"],"url":"https:\/\/www.fitzness.com\/blog\/author\/adriana-madlonado\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/80450","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/users\/174"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/comments?post=80450"}],"version-history":[{"count":3,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/80450\/revisions"}],"predecessor-version":[{"id":80457,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/80450\/revisions\/80457"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/media\/80452"}],"wp:attachment":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/media?parent=80450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/categories?post=80450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/tags?post=80450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}