If you’re having trouble reaching certain health and fitness goals, chances are you’re falling short in the areas of nutrition or exercise. It’s likely that you’re making one (or more) of the following mistakes:

1. You do the wrong exercises.

Sure, you go to the gym regularly. But are you making the most of the time you spend there? Ditch the high-rep single-joint movements and start doing more squats, deadlifts, cleans, presses and rows. Ditch the recumbent bike and stand up for your cardio. Get the most bang for your buck.

2. You skip breakfast.

When you were a kid and they told you that breakfast was the most important meal of the day, they weren’t lying. And that bit of advice isn’t just for kids. Eating a healthy breakfast improves energy, helps you think more clearly and controls mood swings. Anybody with health-oriented goals should make this meal the first part of their day.

3. You eat two or three times a day.

Skipping meals is a bad idea if you have goals that involve weight loss or physical appearance. But even if you don’t skip, it’s best to eat more than three times a day. Eating healthy snacks throughout the day is the best way to maintain strength and energy supplies while curbing your hunger and preventing overeating later in the day.

4. You don’t drink water.

With the exception of air, nothing is more valuable to the human body than water. Anybody who wants better health should be consuming lots of it every day.

5. You don’t eat enough protein.

Most diets are too high in carbohydrates and fats and not high enough in protein. Muscle cells are basically protein and water. Feed them protein to keep them healthy and functioning properly.

6. You don’t get enough sleep.

If you’re working out regularly, you need proper rest to give your body the time it needs to repair itself and come back stronger. Lack of rest can prevent you from losing fat and/or gaining muscle. It’s the quickest way to stall your progress, no matter what your goals.

7. You do well all day, then blow it at night.

You start the day by going to the gym and you kill it with a hard workout. You spend the day eating right. Then you get home and have that first glass of wine or beer, which leads to a second and a third, followed by a string of bad food choices and a bad night’s sleep. You start the next day right back where you started.

8. You do well all week, then blow it on the weekend.

You schedule your workout times and plan your meals on the weekdays. Then the weekend comes and your routine goes out the window. Come Monday, you’re right back where you started the week before.

9. You’re not working as hard as you think.

You tell people you go to the gym every day, but, really, you go two or three times a week. You say you are disciplined with you’re eating, but, really, you cheat regularly. Try keeping a workout log and a food journal. Putting it all down in black and white can be a real eye-opener.

10. You don’t want it as badly as you think.

Any goal is within reach if you have the dedication and the discipline.

Saying you want a better body or better health and doing the things that are necessary to achieve them are two different things entirely. Any goal is within reach if you have the dedication and the discipline. If you haven’t reached the goal, the problem is probably you.