1. They dont eat I can't believe how many people I've coached over the years, that always seem to fall back into the 'no eating' way toward weight loss. This usually bothers me the most, because I have taken the time to educate people and they completely disregard my advise and go back to some 80s supermodel idea of what works. If you are trying to lose bodyfat, you cannot afford to skip meals...it will greatly slow down your progress.

2. they dont shop consistently One of the greatest ways to ensure quick results, is to always have good food available. If you have good food availabe, the likelyhood of eating it goes up..I know, this is rocket science! I go to the store about once per week..usually on Friday afternoon...ready for the weekend and allows me to relax on Sunday, instead of fighting 6000 people at the local Costco.

3. they dont get bad foods out of the house If you have crap food in the house, you will eat it. Crappy food is usually quick, easy to make and is usually pretty tasty. Don't tempt yourself and just get rid of it. Your life will be much easier. PS, dont blame it on the kids, if you have em...its your responsibility to teach your kids healthy eating habits and teach them right from wrong. Easy? No. Important? Incredibly!

4. they wait too long between meals Everyone's done it. Wait 4, 5 or 6 hours then you're cranky, tired and ready to eat anything. Thisis when most people drive thru, quicky mart, starbuck, or grab something quick, fast, and usually unhelathy. I always pack food for work and plan out my day to avoid this pitfall. This will not only help you lose weight and lean out, but it will also help your energy levels and productivity at work and home!

5. they dont plan ahead Do you plan the night before? Got an idea of your schedule? Todos? Errands? Work? I personally take about 15 minutes each night and start laying out my food for the following day. I do this for a few different reasons: 1. I dont wanna think at 4am, when Im getting ready for work. 2. saves me a ton of money from eating out. 3. It helps me stay on track, even when I have a super busy day.

6. they dont set goals This is something I have been working very hard on over the past few weeks. I would suggest that everyone takes at least 15 minutes and really ask yourself why you go to the gym or wanna get healtier. Why? For most people its vanity, for others its health. Be honest and write down your reasons. Next, sit down with your coach or workout partner (hint, you should have one!) and develop specific goals or milestones that you'd like to accomplish. These goals need to be specific, measureable, realistic and need to have a date for completion.

7. they do inefficient workouts Walking on the treadmill, watching tv is not exercise for 99.9% of the people in this world. You need to do something that get you breathing hard, everyday. I dont care if you run stairs, lift weights, surf, play voleyball or do yoga..but whatever it is, you should sweat, get out of breathe, and stay moving for at least 20-30 minutes. Ideally you will develop a foundation of fitness that allows you to start working progressively more intense, utilizing large body movements, resistance type exercise and high intensity interval training. The best advise, find someone that is experienced and ask for their advise...Then listen.

8. they do too much, too fast This one is more rare, but it does happen. Usually happens when people have a reunion or wedding coming up, they procrastinated til the last minute, and wanna lose 30 lbs in 2 weeks before their big event. Then they go from surfing channels to doing every intense workout they could find online, sampling miracle supplements and yo yoing with their diets. Do me a favor.. when you decide to workout, make a goal and stay consistent for at least 12 weeks. Do the work and the results always follow

9. they expect instant results Corey, Ive been eating good for a week and I worked out yesterday on the eliptical for an hour...Im so frustrated that Im not losing weight! It really amazes me how many people try and short cut the short cut. Its very simple. Eat consistently well (hint,food log), move everyday (sweat!) and keep working hard for at least 12 weeks (consistency is key)

10. they sabotage themselves every weekend Lots of people have good intentions, then they allow poor habits to dominate their weekend. I've done it, so dont take this wrong, but most people beat the hell out of themselves all weekend, eating crappy, drinking all night, stayin up late and then expect to get up on Monday, ready to perform and attack the week? I dont think so. If you are going to make massive changes in your body, you need to take some responsibility for your habits...

Im not saying you have to be perfect, but you need to learn how to develop habits that help you move toward your goal, not make it harder. Use a little restraint, have some fun, but dont kill yourself, like some ignorant colege kid in Cancun!