If you’ve ever noticed that you have a tendency to sabotage yourself just before you reach a goal, you’re not alone. For some people it might happen just before hitting a weight goal, for others it may happen when there’s finally real progress in cardiovascular endurance. Whatever your goal has been, the closer a goal gets, the harder it can be to refrain from sabotaging your progress. Why does this happen and how can you avoid the threat of self-sabotage?

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The “why” is different for everyone, but there are a few common mindsets to look for.

Trap Number 1: You’ve started to see real progress, so you stop being as careful about what you eat. Maybe you’ve started to lose weight or build muscle and suddenly the idea    of moderation in your diet doesn’t seem as important.

Avoid the trap: If you’ve been working out at FitClub for awhile, you know how much   work it takes to burn calories and yet, how easy it is to over-consume calories in just one meal.

Trap Number 2: You’ve made it to FitClub everyday for a week and you want to splurge on the weekends with cheat days.

Avoid the trap: Even just one cheat day each week can easily add on many more calories than you are able to burn in the course of the same week. If you really must have a treat, think moderation and plan ahead. Plan to enjoy a piece of chocolate, or share a dessert      with a friend, but limit yourself to that one meal or that one treat. Don’t let a treat             become a binge, and you’ll be able to stay on track.

Trap Number 3: Everyone else is enjoying unhealthy foods at a restaurant, and you lose your willpower.

Avoid the trap: If you’re dining out with friends, try to be the first to order. Making a    healthy decision for dinner is easier if you don’t hear everyone else ordering unhealthy,      fat-laden foods first. Make a healthy decision and stick to it, knowing that your friends    may not share the same healthy mindset you’ve been cultivating at FitClub. You can still    enjoy everyone’s company while staying consistent with your goals.

Trap Number 4: Your goal seems out of reach.

Avoid the trap: Maybe you set an ambitious goal for your New Year’s Resolution and after three months, it still seems impractical. Instead of focusing on how much work you have left to do, break your larger goal down into smaller, more manageable goals. If your goal was to run 30 minutes without stopping, break it down into 10 or even 5 minute increments. When you can run 5 minutes without stopping, congratulate yourself and challenge yourself to go another 5 minutes. You don’t have to wait to celebrate until you’ve reached the end goal. Just keep moving in the right direction and appreciate the smaller victories.

Have you ever sabotaged yourself? What helps you avoid sabotage and bounce back?