Beat the slump of a fitness bump


At some point in our fitness routines, we may be faced with a speed bump. Your motivation might be getting low, the gym is overcrowded, and mentally you’re struggling to keep going with your routine. Don’t stress just yet.

Here are some common roadblocks you might face and some tips on how to get past them.

“I don’t see any changes.” Don’t get discouraged if you’re not seeing results instantly. It doesn’t mean you have to train more or eat less. Everyone’s body progresses differently and your body is adjusting to its new routine. With consistency and dedication, results will come but if you haven’t noticed maybe your clothes are fitting better, those once tight jeans are a little loose, you have more energy in the morning and are sleeping better, and just maybe the exercises you were struggling with are getting easier. We don’t always notice progress at first but it’s the little things that count and that’s what progress is all about.

“I’m so tired maybe I’ll skip the gym today.”

I know we all have busy lives but the key to beating this fitness speed bump is realizing the exactly it is you’re feeling. Is your body tired or are you mentally drained?

Mental fatigue can actually be helped with a bit of exercise. You have to get some blood flowing and try to aim for a shorter work out on those tougher more stressful days. Even if it’s just a short walk around your neighborhood or even some yoga at home, you might find you end up feeling better once you get your body moving. It is important to remember that you don’t confuse physical tiredness with mental tiredness. It’s important to listen to your body and rest if you feel it’s needed.

“Exercising at home is a waste of time.”

No workout is a waste of your time. Just because you’re working out at home doesn’t mean you aren’t getting a good sweat session in. It’s about the amount of effort you put into your routines no matter where they are. If you are concerned with working out at home maybe switch up your location especially if being home exposes you to too many distractions. Try going to your local high school track or even the closest running trail. Even meet up with a friend and workout together but wherever you are remember no workout is a waste of time. Be proud you’re committed and actually doing what you said you’d do.

“My legs are SO sore!”

Post workout soreness is more common than you think. Again, if you’re new to a routine or exercise program and you are using muscles that haven’t been worked for a while you may be sore the next day. You may need extra time for rest and recovery so your muscles have time to heal. Typically on rest days I suggest taking the day for Low Intensity Training (LIT), including light cardio and stretching. I recommend taking an easy flow yoga class, some time to foam roll sore muscles, or even just going for a walk. You absolutely don’t have to do any type of exercise on your rest days but please remember to stretch after your workouts.

If you are overly sore, for whatever reason, Epsom salt baths really help me out in giving my body some relief.

Also, if you need to, you might want to look into some supplements if your body is giving you a fight on muscle recovery. Amino acids and BCAAs are a good way to go but remember to ASK YOUR DOCTOR before taking any type of supplements. A great place to go is ANC in Avon. I actually really enjoy going here. The American Nutrition Center staff is very knowledgeable about their products, what ingredients are in them, and what they’re used for. They can help you if you have any allergies to certain things and recommend specific products not to mention very friendly and helpful, but as always ASK YOUR DOCTOR before beginning a supplement routine.

Overall, we all face our own types of speed bumps in our fitness journeys. Hopefully some of these tips can help you overcome your own fitness struggles. Remember to listen to your body and as always have fun with what you’re doing.

Cassie McIntyre is a NASM certified personal trainer, yoga instructor, and nutritional coach. She works at LA Fitness.