5 Fitness Mistakes You Might Be Making (And How to Fix Them)

Let’s be real. Building a healthy lifestyle isn’t easy. It takes more than good intentions and gym selfies. But even with discipline and heart, it’s easy to fall into habits that might be holding you back. If you’ve been showing up but not seeing the results you expected, one of these common fitness mistakes could be the reason.

Here’s what to look for (and what to do instead).

1. You’re Not Getting Enough Protein

Protein isn’t just for bodybuilders. It’s essential for everyone, especially if you’re active. Protein helps your muscles repair and grow, keeps you full longer, and plays a key role in your body’s recovery process.

If you work out consistently but don't get enough protein, you could be undernourishing your body and slowing your progress.

You may find this surprising, but every day you should be consuming a minimum of 0.75x your ideal body weight in grams, and you should actually be shooting for 100% of your ideal body weight in grams. Ex. If you weigh 150 lbs and your goal weight is 120 lbs, you should consume at least 0.75x the 120 lbs (90g of protein a day), but you should shoot for 120g. 

Fix it: Aim to include a source of protein in every meal and snack. Lean meats, eggs, Greek yogurt, cottage cheese, protein powders, and plant-based options like lentils or tofu all count. Listen to your body, but don’t be afraid to track your intake for a few days to see where you land.

2. You’re Not Approaching Fitness from a Three-Part Perspective

Fitness isn’t just physical. It’s spiritual. It’s mental. It’s whole-body health. When you focus only on workouts and ignore what’s going on in your mind or spirit, you miss the foundation of lasting transformation.

Your mindset shapes your motivation. Your spiritual life keeps you anchored in purpose. When you approach fitness through the lens of spirit, mind, and body, you’re no longer chasing appearance—you’re pursuing wholeness.

Fix it: Feed your spirit daily with prayer, Scripture, and worship. Care for your mind with healthy self-talk, rest, and emotional awareness. And move your body as a way to honor the temple God gave you, not punish it.

3. You’re Drinking Your Calories

That daily flavored coffee, sports drink, or “healthy” smoothie might be sneaking in more sugar than you realize. While occasional treats are fine, consistently drinking your calories can sabotage your goals—especially if you're trying to improve energy, mood, or metabolism.

Fix it: Choose water as your main drink throughout the day. Add fruit or herbs like mint if you want flavor. If you drink coffee, keep it black. Tea? Unsweetened. You can even use flavored sparkling water to replace sodas. Pay attention to serving sizes on protein shakes, juices, and smoothies. When in doubt, keep it simple and hydrate often.

Read my recent blog, “Don’t Drink Your Calories: My Beverage List to Stay on Track,” for more.

4. You’re Not Resting Enough

Rest is not a reward. It’s a requirement. If you're constantly pushing your body without giving it time to recover, you're risking burnout, injury, and exhaustion—not to mention a weakened immune system.

God designed rest as part of our rhythm for a reason. You’re not meant to go non-stop.

Fix it: Build in rest days. Get consistent sleep. Remember, healing and muscle repair happen while you rest. Honor your body’s need for recovery. It’s part of your progress, not a pause from it.

5. You’re Not Prioritizing Consistency

The most effective workout plan isn’t the trendiest one—it’s the one you stick to. You don’t need to be perfect. You just need to show up, day after day, even when the results are slow or silent.

Big changes are built on small, repeated choices. And consistency beats intensity every time.

Fix it: Start with manageable goals. Be realistic. Choose movement and nutrition habits that fit your lifestyle. And when you miss a day? Don’t spiral. Just start again tomorrow.

You were made for progress, not perfection.

If you’ve made any of these mistakes—welcome to the club! We all have. The good news? You can make a shift today. Small adjustments. Faith-filled motivation. Whole-body wellness.

Fitness isn’t just about changing your body. It’s about becoming who you were created to be—strong in spirit, steady in mind, and fully alive in the body God gave you.

Remember: you deserve to prioritize your wellness!

Amber Dabney Smith

Your Three-Part Fitness Coach | Spirit, Mind, Body