The term “piss poor excuses” refers to excuses that are weak, unconvincing, and often reflective of a lack of genuine effort or commitment towards ones goals.

We ALL make them, from reasons why we can’t take out the rubbish to reasons why we didn’t become the next Alan Sugar.

These excuses are typically used to justify inaction, sorry team, I know that hurts, but, it’s true. Our failure to meet goals, particularly in the context of fitness and personal development, leaves us feeling powerless, but read on, I’m going to state a few of these and then some REALISTIC solutions…

First, The Key Characteristics of Piss Poor Excuses:

Lack of Ownership:
* These excuses often shift the blame away from oneself. Instead of taking responsibility, people using these excuses may blame external factors, such as time constraints or lack of resources.

* People may genuinely believe these excuses, convincing themselves that they are valid reasons for not taking action. This self-deception prevents them from recognising their own potential and making necessary changes.

Avoidance of Discomfort:
* Many piss poor excuses stem from a desire to avoid discomfort. Achieving fitness goals requires hard work, discipline, and sometimes stepping out of one’s comfort zone… short term sacrifice. Excuses provide a way to avoid this discomfort.

Short-Term Thinking:
* These excuses are often based on immediate, short-term challenges rather than considering the long-term benefits of overcoming those challenges. For example, saying “I’m too tired” focuses on current fatigue rather than the long-term energy boost that regular exercise provides.

Lack of Priority:
* When people claim they don’t have time for fitness, it often means they haven’t prioritised it. Everyone has the same amount of time each day; it’s how that time is allocated that makes the difference. There are a thousand reasons why we can prioritise something else and the self deception means we believe we are right… a dangerous combo!

Common Examples in the Fitness Context I Have Worked People Through:

“I don’t have time.”
* Implies a lack of time management or prioritisation.

“I’m too tired.”
* Suggests avoidance of effort or the need to address lifestyle factors contributing to fatigue.

“I can’t afford it.”
* Ignores the many free or low-cost fitness options available and or they are saying they don’t believe they will stick with it. Also, budgeting, we piss money away left right and centre. I can save someone at least 50-100 a month with shopping tips making a coached gym affordable to those that don’t think it is.

“I don’t know where to start.”
* Overlooks the abundance of resources and support available for beginners, and the exact reason we prioritise coaching in our gym.

The Big One…Overcoming Piss Poor Excuses

* Hold yourself accountable for your fitness journey. Set specific, measurable goals and track your progress. Share your goals with friends, family, or a fitness community to create a support system that holds you accountable.

* Make fitness a priority by scheduling workouts and planning meals, just as you would other important tasks. Treat your fitness appointments as non-negotiable commitments. This mindset shift helps ensure that you allocate the necessary time for your health and well-being. No one has ever said, I wish i was less fit and less strong, it spills into all areas of life!

* Utilise available resources, such as free online workout videos, community fitness groups, and at-home exercise equipment. You don’t need a gym membership to stay fit, although you’ll get much faster results if you do. Explore apps, join virtual classes, or follow social media accounts who offer workout routines. Being resourceful can help you find creative ways to stay active on days you can’t make it to the gym.

Mindset Shift:
* Change your mindset from one of excuses to one of empowerment. Focus on what you can do rather than what you can’t. A positive mindset can transform your approach to fitness. Instead of seeing challenges as barriers, view them as opportunities for growth. Remind yourself of the long-term benefits of exercise, such as improved mental health, increased energy levels, and reduced risk of chronic diseases. 79% of people recently interviewed said they trained for their mentla health.

Small Steps:
* Start with small, manageable changes to build momentum. Gradual improvements are more sustainable and less overwhelming. BUILD THE CHAIN. For example, begin with short, daily walks or simple bodyweight exercises. As you build confidence and endurance, gradually increase the intensity and duration of your workouts. Celebrating small victories can motivate you to keep going and achieve larger fitness goals.

* Educate yourself about fitness and nutrition. Understanding the benefits of exercise and a healthy diet can provide motivation and clarity. Knowledge empowers you to make informed decisions about your fitness routine and dietary choices. Consider reading books, attending workshops, or following reputable fitness blogs to expand your understanding. I have put hundreds of free blogs out their that are educational in nature because I believe in teaching my clients and followers.

* Create an environment that supports your fitness goals. Surround yourself with positive influences and remove temptations that hinder your progress. This might involve decluttering your space, organising workout gear, or setting up a designated exercise area at home. A supportive environment can make it easier to stick to your fitness routine.

Seek Professional Guidance:
* If you’re struggling to overcome excuses, consider seeking professional guidance. Personal trainers, nutritionists, and fitness coaches can provide personalised advice and support. They can help you design a fitness plan that suits your lifestyle and address any specific challenges you may face.

By recognising and addressing PPE’s, you can remove the mental barriers that hold you back and take actionable steps towards achieving you fitness goals.

Commitment, consistency, and a positive mindset are essential for achieving long-term fitness success.

Progress not perfection is key to the journey, enjoy the journey, stay focused on your goals, and remember that every small effort counts towards a healthier, fitter you.


Founder- Priority 6

Head Coach- The OC Method

Author- Build The Chain

Life Longer Learner

PS: Keen to get involved, apply for our program here:


Priority 6 is THE fat loss and transformation centre in Abingdon, Oxfordshire. We have a hybrid approach to fitness through CrossFit classes, personal training, sports massage therapy and Hyrox classes.