8 Silent Saboteurs

Have you ever wondered, why aren't the results showing? You show up. You sweat. You try to eat clean. But still the expected results are not showing.

Its not always the big blunders that slow us down. Its the small habits that we overlook. The ones that feel harmless. The ones that quietly whisper,

"Its okay, skip it just this once..."

Habit 1 - Missing Two Workouts

Let’s get real. You will miss a workout. Life gets in the way. You oversleep. Work runs late. You’re tired. That’s normal.

But here’s the golden rule:

Missing one workout is a slip. Missing two is a pattern.

Think of fitness like brushing your teeth. Miss one night? Not great, but nothing changes. Miss three nights in a row? Now we’ve got plaque—and a problem.

Same with your workouts.

One missed session = life happens.

Two or more = you’re building a habit in the wrong direction.

What Actually Happens When You Miss Two:

• You start negotiating with yourself ("I’ll just restart next week")

• You lose momentum and discipline

• You label yourself inconsistent—and that affects your next choice.

Do this instead:

• Miss it, but don’t skip the habit.

  Can’t train? Go for a walk. Stretch. Do 10 squats. Keep the "I show up" identity alive.

• Plan your bounce-back.

  Already missed one? Schedule the next session like an appointment. Non-negotiable.

• Remind yourself: You’re one decision away from being back on track.

No transformation was ever ruined by a single missed session. But plenty were lost because of the story someone told themselves after missing it. Be the person who shows up—even after slipping. That’s what creates results.

Habit 2: "All or Nothing" Thinking

“If I can’t do a full 60-minute workout, I won’t do anything.”

This mindset keeps you stuck in cycles of starting, quitting, and restarting.

Do this instead:

Do 10 minutes. Half a session. A walk. Something is always better than nothing. Fitness is built on momentum, not perfection.

Habit 3: Ignoring Sleep

You train hard, eat right... but sleep 4–5 hours a night?

Your hormones, recovery, and fat loss are suffering—even if you don’t feel it right away.

Do this instead:

Get 7+ hours. Prioritize wind-down routines, set boundaries on screens, and protect your recovery like you protect your workouts.

Habit 4: Doing The Same Workout Over And Over

Your body adapts quickly. Repeating the same routine leads to plateaus.

Do this instead:

Change reps, weight, tempo, or workout structure every few weeks to create new stimulus.

Habit 5: Never Pushing To True Fatigue

Going through the motions is not equal to progress. If you’re finishing every set comfortably, you’re likely undertraining.

Do this instead:

Train close to failure. Aim to stop with only 1–2 reps left in the tank for strength or hypertrophy goals.

Habit 6: Surrounding Yourself With "Saboteurs"

Subtle peer pressure from friends, family, or colleagues:

• “Just skip today!”

• “You’re too strict.”

• “One slice won’t hurt…”

Do this instead:

Have boundaries. And build a support circle—like Michelle Shyam Community—where people cheer for your growth, not your compromise.

Habit 7: Under-estimating Portion Sizes

You eat “clean,” but your healthy meals are oversized.

That daily smoothie bowl, nut butters, or protein laddoo may be calorie-dense and stall your fat loss.

Do this instead:

Track portions for a few days. Use a spoon, a plate, or your palm—but get real about quantity. Clean food can still cause fat gain if overdone.

Habit 8: Using Weekend As A Free Pass

You’re disciplined Monday–Friday… but the weekend becomes:

• Brunches

• Takeouts

• “I’ll burn it off Monday” mindset

That’s 30% of your week wiping out 70% of your effort.

Do this instead:

Plan ahead. Keep one treat, but stay aligned on movement, hydration, and meal structure. Don’t let the weekend undo the weekday.

At the heart of transformation is not intensity—it’s consistency. It's not about the one-off cheat meal, missed workout, or late night. It’s about what you repeatedly do. These small, seemingly harmless habits may not feel like a big deal in the moment, but over time, they shape your results—or your lack of them.

Real change happens when you start catching yourself early. When you stop justifying the “just this once” moments and start choosing actions that align with your goals—even in small ways.

You don’t need to be perfect. You just need to be aware. Aware of the habits that are quietly sabotaging your efforts. And willing to shift—one choice at a time. Let this be your reminder: show up, even when it’s not perfect. Because it’s the small hinges that swing big doors.