As the days get shorter and temperatures begin to drop, so does the motivation of many individuals to remain physically active.

Just about every excuse in fitness training or weight loss efforts have been heard by the personal trainers at Fitness Together® (FT). During the change in seasons, the trainers at FT, a one-on-one and small personal fitness training franchise, say it’s important to stay away from certain minefields that can sabotage the success of any workout.

Here are some of the negative motivators these trainers have heard and how to combat them.

Alcohol and sweets

Clients are typically disappointed at their Monday morning weigh-ins after a weekend of partying and carefree eating. “It’s not really the alcohol and sweets themselves,” John Unverzagt, owner of FT, Maple Grove, Minn., said. “It’s the excuses and rationalizations that are used to make it sound like it’s OK to have a treat or cheat every weekend. Finding a balance with sweets and alcohol will greatly improve anyone’s health and wellness plan.”

Exercising to bad music

Exercising is about getting pumped up, but nothing can kill a workout high like bad music during the workout.

Negative affirmations

“Statements like, ‘I’m always going to be fat,’ ‘I can’t do that exercise,’ or ‘I don’t have time to cook healthy meals’” Steven Bell, personal trainer at FT, East Cobb, Ga., said, “is tantamount to throwing in the towel before getting anywhere near a person’s full potential.”

Target heart rate

Staying well below a person’s target heart rate (THR) during a cardio workout.

Consuming anything high in fat before a workout

“This is a guaranteed buzz kill for a workout.” Stacy Adams, owner of FT, Georgetown, DC said. “Fat is a slow-digesting macronutrient, which takes longer to break down, and is not a direct source of energy. Consuming anything high in fat, including healthy fat, before you train makes for a guaranteed bad workout.”

To prepare for a really good workout, individuals should eat a balanced and healthy meal or snack at least one-hour before strength training. The optimal pre- and post- workout meal should include a combination of lean protein and a starchy carbohydrate. Consider a lean protein before the workout and a starchy carb that includes rice or bread after the workout that will digest faster.

These tips were provided by Fitness Together® with 175 locations across the U.S.